Stress Isn’t All Bad

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Stress affects us in many ways, both physically and emotionally, and in varying intensities. It can erode our sleep patterns, cause unhealthy eating habits and dissolve our relationships. All these factors can compound the stress we’re already feeling and make it worse, which leads to more stress, and long-term stress can have detrimental effects on our bodies. 

"Long-term stress can heighten anxiety; cause sleep disturbance; cause gastroenterology symptoms such as pain, constipation, diarrhea and irritable bowel syndrome; and elevate blood pressure," says Riva Rahl, MD, Cooper Clinic Platinum Physician.

Not all stress is negative. In fact, your body is uniquely designed to react in an emergency situation. This is known as "fight or flight" response. Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the amount you sweat. This prepares your body for an emergency response. 

Once the pressure or threat has passed, your stress hormone levels usually return to normal. However, if you’re constantly under stress, these hormones remain in your body, leading to the symptoms of stress. Over time, the build-up of these chemicals and the changes they produce can be damaging to your health.

Types of stress

“It is not stress that kills—it is the way you manage it,” Kenneth H. Cooper, MD, MPH, Cooper Aerobics Founder and Chairman, often says. 

When we think about stress, we usually associate it with something bad. But this isn’t always the case. A little stress might be just what you need to push you through a tough project or presentation or a chore you've been dreading.

“Stress isn’t inherently bad,” Dr. Rahl said. “There’s good stress, or eustress, that’s good for us to go through.”

Small amounts of stress can be good, but larger amounts of stress may cause many different problems. It’s important to know the differences between these types of stress.

Eustress, or positive stress response, has the following characteristics:

• Motivates, focuses energy
• Is short-term
• Is perceived as within our coping abilities
• Feels exciting
• Improves performance

Distress, or negative stress, has the following characteristics:

• Causes anxiety or concern
• Can be short- or long-term
• Is perceived as beyond our coping abilities
• Feels unpleasant
• Decreases performance
• Can lead to mental and physical problems

What causes stress?

All stress, whether it’s good or bad, is caused by a stressor. It could be a physical or psychological demand that creates a response in the body, leading to stress. What could cause eustress for one person could cause distress in another since each person reacts differently to stressful events in their life, and they could even react differently depending on what else is going on in their life.
 
By recognizing stressors, we can find ways to manage them and reduce their negative effects on our body and mind.

Eustress has a beneficial effect on the body and mind. Unlike other negative types of stress, which can cause anxiety and harm to the body, positive stress comes from facing challenges and can have positive effects that help motivate and energize a person. Examples of positive stress include starting a new job or project, working toward a goal and even exercising. 

When we face these challenges, our bodies release hormones that help us learn, stay motivated and become excited about the outcome. Eustress can provide many benefits, including increased productivity, better job performance and improved overall health.

Negative stress can arise when we feel like we don't have control over the things happening in our lives, or when we feel overwhelmed or are facing too much pressure from work, relationships or other stressors. Negative stress may lead to physical symptoms such as headaches, muscle tension and heart palpitations, as well as mental health problems such as anxiety and depression. 

It's important to identify the sources of these negative feelings and stress and find ways to cope, such as exercise, talking to friends or a therapist or counselor and practicing relaxation techniques.

Relieving stress

It’s important to relieve stress, and not just when we’re feeling over-stressed.

“We should constantly relieve our stress,” Dr. Rahl said. “Stress management is a key element of healthy living.”

Even if you’re not able to take extended breaks from your schedule, 10 minutes is enough to improve your mental health. Here are a few stress relief tips.

• Be active - Take a dance break. Lift weights. Do push-ups or sit-ups. Or kick around a soccer ball for a few minutes. According to Dr. Rahl, even taking a few minutes to walk around can help relieve stress.
   
• Deep breathing - Close your eyes, take four deep breaths, stretch or meditate.
   
• Write - Jot down three things you’re grateful for. Find an inspiring song or quote and write it down so you have it nearby.
   
• Check in with yourself - Take time to ask yourself how you are feeling. Just ten to twenty minutes of quiet reflection may bring relief from chronic stress as well as increase your tolerance to it. Use the time to listen to music, relax and try to think of pleasant things.
   
• Connect - Make time for your friends and family. Maybe call someone you haven’t seen in a while.

In addition, you can make a few lifestyle changes. Taking care of your body ensures you’re physically healthy, which can improve your well-being.

• Eat healthier - Eat fruits and vegetables, lean protein, whole grains and low- or no-fat dairy. Limit foods with unhealthy fats, salt and added sugars.
   
• Get enough sleep - Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night.
   
• Unplug - It's impossible to escape stress when it follows you everywhere. Cut the cord. Limit emails and TV news. Take time each day to escape from the world.
   
• Avoid - There are negative ways to de-stress. Some may turn to unhealthy substances such as drugs, tobacco and excessive alcohol. However, substance use can worsen or trigger anxiety or depression and make it harder to recover.
   
• Keep a journal - Keep track of when you feel stressed and your response in a journal to better understand the source(s) of your stress.

Taking time to relax isn't a luxury, as most of us treat it. Find ways each day to indulge yourself and de-stress. It's the doctor's orders for a longer, healthier life. Manage stress is one of Dr. Cooper’s 8 Steps to Get Cooperized™ he recommends to lead a healthy life.

For more information about Cooper Clinic or to schedule a comprehensive preventive exam, visit cooper-clinic.com or call 972.560.2667.