Does this sound like you?
You’re late getting up because your youngest was crying all night with an ear infection. Your top client is anxiously awaiting input on a new idea you haven’t had the chance to fully look over. Your husband is feeling neglected because of how much, and how late, you’ve been working. You need to pick up groceries, and your daughter has ballet class tonight.
If so, you’re not alone. Working women rank stress as their number-one problem.
Because increased stress often equals increased productivity, a certain level seems almost necessary. However, unchecked stress has very real consequences.
Know the warning signs
Stress can lead to a multitude of problems: headaches, anger, insomnia…and worse. While stress is cumulative, experts say the key to dealing with it is tracing it back to some initial source. Sources of stress accumulate like piles of laundry; if left ignored, it adds up to quite a load.
Tension is often the first sign. It may go unnoticed, or it might be painfully obvious. Raised, tense shoulders, a stiff jaw, nervous fidgeting and nail biting are some ways stress-related tension manifests.
Don’t let it go unchecked
While some experience nagging headaches, others have difficulty sleeping or lapse into depression. Anxiety is another result of too much stress, as are a lack of concentration, low morale, upset stomach and a short temper.
Serious stress – if left untreated – can be directly linked to serious problems. Stress has been demonstrated to weaken the immune system, leading to a nasty cold, or something truly scary, such as cancer.
It’s important to discover where stress management techniques can help, and which symptoms need medical attention. The key is understanding that stress affects the sexes quite differently.
Stress in men and women
According to the U.S. Department of Heath, men under stress produce androgens like testosterone, which create a “fight-or-flight” response. Women under stress produce oxytocin, which can create a feeling of relaxation, reduced fear and a reduction in the fight-or-flight stress response.
Interestingly, female animals from many different species exhibit similar ways of dealing with stress. These include nurturing those around them and forming alliances with others.
Women are more likely than men to turn to others when stress gets out of control. Dr. Shelly E Taylor, a researcher at UCLA, coined the phrase “tend and befriend” to describe how women often deal with stress. Her research found that oxytocin leads women to tend to children and turn to friends and family for support. In men, higher testosterone levels seem to counter these effects.
Both men and women produce the hormone cortisol in times of stress. Small increases in cortisol levels can boost memory, increase the immune system’s functions and lower one’s sensitivity to pain.
However, when combined with epinephrine – another hormone released under stress – cortisol can have the opposite effect, raising blood pressure and blood sugar. It can also impair cognitive performance, suppress thyroid function, and lead to blood sugar imbalances such as hyperglycemia, decreased bone density, decrease in muscle tissue, and higher blood pressure.
Get it under control
How do we balance all the challenges of our hectic lives, and keep stress levels in check? Even the most stressed-out individuals can learn techniques for calming the mind and relaxing the body.
If something in your life is causing the majority of your stress, it’s imperative you find a way to deal with it – even if it’s awkward.
For example, for work-related stress, consider talking to your boss or clients. Discussing your work-related stress can lead to developing smarter work practices.
In addition to making larger lifestyle changes where required, it’s worth learning stress management techniques that work for you. Try exercise, talking to friends or a professional, relaxing, yoga, meditation, journaling, listening to music, sex, and breathing exercises.
Whatever you choose, practice it attentively and regularly. It (or they) will help you better control your stress and cortisol levels.
Tune into what your body is telling you
If this doesn’t sink in until too late, it’s important to recognize when your stress reaches unhealthy levels. Taking time each day to stop and reflect can help you tune in to what your body is telling you, and can be the first step towards conquering stress.
If your stress is severe, or you’ve been through a traumatic event, take the time to heal yourself and, if necessary, consult a doctor.
Stress can be as big or as little a factor in your life as you let it. Remember that you are in control and, despite the many demands in your life, you must manage to take the time to nurture yourself, and deal with stress as you might a stubborn child —with patience and perseverance.
KISS – Keep it simple, sister
If you don’t find any of the typical stress reduction techniques appealing, you can easily find one that does. The secret? Don’t overcomplicate things. Try to think of something you enjoy doing. Take the time to do it regularly. If you think you don’t have the time, consider this: eventually, your body will give out, and make the time for you.
It’s much better – and healthier – to find time now, rather than letting stress clear your schedule for you.
5 warning signs of stress
Increased tension in body – A tight chest, back, neck or jaw may indicate stress levels are too high.
Urinary tract infections – Yes, stress can manifest in many ways, even down there. Be sure to let your doctor know if you experience a urinary inflection while under stress.
Short temper – If you’re yelling at your kids for no good reason, being short with friends and coworkers…it might be time to address your stress.
Depression – Whether a mild case of the blues or a more prolonged funk, talk to your doctor about possible stressors affecting your mood and how to cope with them.
Insomnia – There is nothing more annoying than being unable to sleep – often attributable to high stress levels.
1 Comment
A very informative and practical article. The tips provided are easy and effecive to implement. I have also found that progressive relaxation plus visualization can be another method for keeping the stress at bay with the clients that i work with.
-Cory Bank, Ph.D. http://www.stompstressaway.com