Stress: the good, the bad and the helpful

Would your perfect day be stress-free? Do you wish you could get rid of the stressors in your life? Be careful what you wish for — what you get may be different from what you expect.

Understanding and learning techniques to manage stress help turn bad or negative stressful events into good or positive ones. In 1936, Hans Selye, who coined the term “stress” as currently used, defined stress as the nonspecific response of the body to any demand for change. The Greek philosopher Heraclitus is quoted as saying change is the only constant in life. It is certain that we will regularly face change that causes stress.

Stress refers to both the psychological awareness of pressure and the body’s response to that awareness. Stress involves multiple systems from metabolism to muscles to memory. Through hormonal signaling, the perception of danger sets off an automatic response system known as the fight-or-flight response.

A stressful event triggers hormone production. Adrenaline and cortisol surge through the body speeding heartbeat and blood circulation; mobilizing fat and sugar for fast energy; focusing attention; preparing muscles for action; etc. After the stress response has been triggered, the body takes time to calm down.

Lifesaving as the stress response may be in the face of danger, the response was meant to solve short-term, life-threatening problems, not extraneous difficulties such as daily traffic jams or relational problems. Prolonged or repeated arousal of the stress response, a characteristic of modern life, can have harmful physical and psychological effects, including heart disease and depression.

According to The American Institute of Stress, the top seven factors that cause stress are: job pressure, money, health, relationships, poor nutrition, media overload, sleep deprivation. Sometimes stress can be a positive thing. Stress can motivate us to problem-solve, encourage creativity and productivity, help us cope with danger, and help us make needed changes.

Avoiding stress, whether negative or positive, may be impossible, but managing stress is practical and useful. We can manage stress in many ways:

• Eating healthy foods: The body requires a diet that includes all the nutrients essential for good overall health.

• Getting adequate rest: Regular sufficient sleep improves concentration and the ability to perform daily tasks.

• Exercise regularly: Exercise and movement increases flexibility, balance and strength. Plus it burns calories and improves mood.

• Manage time: A schedule helps you feel less overwhelmed by everyday tasks and responsibilities.

• Practice relaxation: Take breaks to calm yourself and refocus.

• Take time for yourself: Schedule activities you enjoy.

• Talk with someone: Talking to friends, family, a counselor, etc., is a good release.

• Adopt a positive attitude: View change as a challenge.

• Keep a sense of humor: Seeing the humor in any situation is helpful.

The secret to “stress-less” living is to recognize the cause of the stress. Instead of reacting negatively, resenting or ignoring it, realize a plan and learn to respond positively. No one will be able to go through life and never experience stress of some sort. One can know for certain that short-lived stress is normal, but a person cannot let the stress get the better of them by allowing it to control or even ruin their life.

4-H

There are 4-H clubs for Garland County youths who are 5 to 19 years old. For information, call the Extension Office at 623-6841 or email Linda Bates at lbates@uaex.edu.

EHC

Interested in joining an existing Extension Homemakers Club? For information, call 623-6841 or email jvincent@uaex.edu.

Master Gardeners

If interested in becoming a Master Gardener and would like more information, the public is welcome to attend their monthly meeting at 1 p.m. on the 3rd Thursday of each month at the Elks Lodge; or call the Extension office; or email abates@uaex.edu.