Mental Health Problems and Mind-Body Wellness

Stress is the way you react physi-cally, mentally, and emotionally to various conditions, changes, and demands in your life.

Stress is part and parcel of common life events, both large and small. It comes with all of life's daily hassles as well as with crises and life-changing events. Unless you can regularly release the tension that comes with stress, it can greatly increase your risk for physical and mental illness.

At the first sign of alarm, chemicals released by the pituitary and adrenal glands and the nerve endings automatically trigger these physical reactions to stress:

• Your heart rate increases to move blood to your muscles and brain.

• Your blood pressure goes up.

• You start to breathe more rapidly.

• Your digestion slows down.

• You start to perspire more heavily.

• Your pupils dilate.

• You feel a rush of strength.

Your body is tense, alert, and ready for action. After the natural "alarm" reaction to a real or perceived threat, your body stays on alert until you feel that the danger has passed. Then your brain signals an "all clear" to your body, and your body stops producing the chemicals that caused the physical reaction and gradually returns to normal.

Problems with stress occur when your brain fails to give the "all clear" signal. If the alarm state lasts too long, you begin to suffer from the consequences of constant stress. You may find it difficult to see the relationship between stress and physical health problems, because the long-term effects of stress are subtle and slow. However, experts in every area of medicine are discovering links between stress, disease, and poor health.

Some people seem to be more resistant to stress, and studies indicate that these people are less likely to get sick. Researchers have identified 4 personality factors that stand out in stress-hardy people:

• They have a strong commitment to self, work, family, and other values.

• They have a sense of control over their lives.

• They generally see change in their lives as a challenge rather than a threat.

• They have a strong network of support and close relationships.

It's never too late to develop a more stress-hardy personality. The first step is to believe that you can do it (remember, think positive!). Approach one challenging area of your life at a time. Be committed to making things better for yourself and those around you. Identify the things you can control and those you cannot. Accept that changes will occur, and know that you will be able to deal with them. Call upon your support network to get the help you need, whether it's someone to watch your children for a few hours so you can run errands or someone who will just listen to your plans. As you begin to gain control over one challenging area of your life, you will find more time and energy for tackling additional areas.

The signs of stress are classic. You may get a headache, stiff neck, or a nagging backache. You may start to breathe rapidly or get sweaty palms or an upset stomach. You may become irritable and intolerant of even minor disturbances. You may lose your temper more often and yell at your family for no good reason. Your pulse rate may increase and you may feel jumpy or exhausted all the time. You may find it hard to concentrate.

When these symptoms appear, recognize them as signs of stress and find a way to deal with them. Just knowing why you're feeling the way you do may be the first step in coping with the problem. It is your attitude toward stress, not the stress itself, that affects your health the most.

Some people try to relieve the symptoms of stress by smoking, drinking, overeating, using drugs, or just "shutting down." Some people become violent or abusive in response to stress. These methods of coping have harmful side effects. By learning other ways to deal with symptoms of stress, you can avoid problems that may affect yourself or others and improve your overall quality of life.

• Express yourself. Stress and tension affect your emotions. By expressing those feelings to others, you may be able to understand and cope with them better. Talking about a problem with a spouse or a good friend is a valuable way to reduce tension and stress. Expressing yourself through writing, crafts, or art may also be a good tension reliever.

• Cry. Crying can relieve tension. It's part of your emotional healing process.

• Get moving. Regular, moderate physical activity may be the single best approach to managing stress. Walking briskly will take advantage of the rapid pulse and tensed muscles caused by stress and release your pent-up energy. After a long walk, your stress level is usually lower and more manageable.

• Be kind to your body and mind. Getting enough sleep, eating a nutritious diet, and taking time to do things you enjoy can all contribute to an overall feeling of balance in your life and help reduce stress.

Whatever you do to manage stress, you can benefit from the regular use of relaxation skills.

The following 3 methods of relaxa-tion and meditation are among the simplest and most effective. They should be done once or twice a day for about 20 minutes each time. Pick a time and place where you won't be disturbed or distracted. Once you've trained your body and mind to relax (2 to 3 weeks), you'll be able to produce the same relaxed state whenever you want.

The way you breathe affects your whole body. Full, deep breathing is a good way to reduce tension and feel relaxed. The object of roll breathing is to develop full use of your lungs and get in touch with the rhythm of your breathing. It can be practised in any position, but it is best to learn it while lying on your back, with your knees bent.

Practise roll breathing daily for several weeks until you can do it almost anywhere. Then you'll have an instant relaxation tool any time you need one.

The body responds to stressful thoughts or situations with muscle tension, which can cause pain or discomfort. Deep muscle relaxation reduces muscle tension and general mental anxiety too. Progressive muscle relaxation is effective in combating stress-related health problems and often helps people get to sleep.

The relaxation response is the exact opposite of the stress response. It slows your heart rate and breathing, lowers your blood pressure, and helps relieve muscle tension.

Technique (adapted from Herbert Benson, MD)

Don't worry about becoming deeply relaxed. The key to this exercise is to remain passive, to let distracting thoughts slip away like waves on the beach.

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