Check yourself before you wreck yourself

Black Collegian, Oct 1999 by Evans, Therman

Stress is the body's reaction to any stimulus. The stimulus may be tangible or intangible. It may be material or immaterial. It may be physical or mental. For example, the stimulus may be a serious pain or illness, loss of a job, or, changing residence; it could be involvement in a car accident; sprain--ing an ankle, preparation for final exams, involvement in athletic competition or a shortage of money to meet expenses. Whatever the stimulus, there is always a reaction.

The reaction, known as the stress reaction, or, the fight or flight response, is a part of everyday living as it adapts the body to whatever the circumstances are. What is the reaction? In general, the reaction, which can affect all major organs and systems, is as follows:

1. Cardiovascular System:

--Your heart beats more rapidly and with more force

--Blood pressure goes up

--Blood is diverted from the extremities (hands & feet) to the major muscle groups, brain, heart and/or lungs

--Rise in platelets and dotting factors

2. Central Nervous System: --Increased mental alertness

--Increased sensitivity of sense organs (eyes, ears)

3. Gastrointestinal System:

--Increased levels of sugar, fats and cholesterol in the blood

4. Respiratory System:

--Faster breathing

5. Musculoskeletal System:

--Tensing of muscles 6. Endocrinological System:

--Increased output of adrenaline and other stress related hormones

The above reaction is healthy and helpful for short periods of time as the body handles episodes of stress, and then returns to its normal balance. However, when the body is frequently in this state of 'hyperreadiness,' there are recognizable manifestations.

Four areas categorize these manifestations:

1. Physical: fatigue, headache, insomnia, muscle aches/ stiffness, heart palpitations, nausea, frequent colds, chest pains, trembling

2. Mental: decreased memory and ability to concentrate, no sense of humor, mind going blank, indecisiveness, mind racing back & forth, confusion, uncertainty

3. Emotional: anxiety, frustration, fear, irritability, worry, impatience, short temper, anger, depression

4. Behavioral: crying, nail biting, pacing, throwing things, finger tapping, smoking, jaw clinching, fidgeting, cursing, yelling, blaming, increased alcohol consumption, drug use, increased eating

What causes stress? The causes of stress are generally divided into two big groups, external and internal.

External stressors include things like:

-Physical environment: noise, bright lights, heat, cold

-Social: aggressiveness, rudeness, hostility, bossiness

-Organizational: rules, deadlines, regulations

--Daily Hassles: commuting to work and school, writing assignments, cleaning the apartment/house,

finding a parking space, finding your keys

--Major Life Events: marriage, moving, new baby, death, promotions, flunking out of school

Internal stressors include things like:

--choices you make: coffee, alcohol, cigarettes, staying up late, doing too much, not doing work assignments

--Pessimism, Doubt, Uncertainty

--Inflexibility, Indecisiveness

--All work and no play; all play and no work

Most of the stress or distress we experience, we bring on ourselves. It results from the choices we make and the chances we take. When you decide to go to a party rather than do your work assignment, the lost time, failure to meet the established deadline, inadequate preparation and poor grades all cause you distress. When you take a chance and get involved in unprotected sex you will experience distress. By unprotected I mean unprotected by marriage, knowledge of your partner and/or a condom.

The consequences of taking this chance could include a sexually transmitted disease, an unwanted and/or an out of wedlock pregnancy, destroyed relationships and disrupted career and life plans. Obviously all of these possible consequences are quite distressful.

How can you handle stress? How do you CHECK YOURSELF BEFORE YOU WRECK YOURSELF?

The following are things you can do:

1. Take Care of Your Body

-Exercise 30-45 minutes at least 3 times per week

--Emphasize fruits and vegetables in your diet

-Eliminate and/or reduce substances in your diet like coffee, colas, chocolate, alcohol, cigarettes, sugar and salt

-Use no illegal substances

2. Change Your Mind

--Look for the positive in all situations

--Be willing and active at taking a different view of the same situation

-Take the position: all problems represent opportunities to learn, grow, develop, change

3. Increase Your Skills

--learn how to manage money

-learn how to solve problems

-learn how and when to be assertive

-learn how to manage your time effectively and efficiently

4. Develop and Maintain a Sense of Humor

--Don't take yourself too seriously; take the work you do seriously

--Be creative; look at things differently

--Laugh at yourself and with others as often as possible

5. Be Spiritually Strong

--Know that God is

--Know God

-Love God

- -Follow God

--God is all about life and things that support, sustain, develop, grow, maintain and/or maximize it (life).

Dr. Therman Evans is a wellness and healthcare specialist in Elkins Park, PA. He's the founder and CEO of WholeLife Associates, Inc., and the former vice president and corporate medical director of the CIGNA Corporation, one of the largest healthcare companies in America. Dr. Evans is the author offive booklets called "Prescriptions " and is a fellow ofthe Philadelphia College of Physicians. He's also the assistant pastor and a member of Morning Star Community Tabernacle Church in Linden, N.J.