Stress (medicine)
In the
medical world,
stress is defined as one of the following:
*An applied force or system of forces that tends to strain or deform a
body,
*The resisting force set up in a body as a result of an externally applied force, or
*A
physical or
psychological stimulus that can produce
mental tension or
physiological reactions that may lead to illness.
[''The American Heritage® Stedman's Medical DictionaryCopyright © 2002, 2001, 1995 by Houghton Mifflin Company;'' see here]Any factor that causes stress is called a "stressor." There are two kinds of stressors:
processive stressors and
systemic stressors.
Processive stressors
Processive stressors are elements in the environment (for example,
elevated sound levels or
bright light) perceived by the organism as potential dangers. These do not cause damage directly, but are processed in the
cerebral cortex. The processed information is then sent via the
limbic system to the hypothalamus. The hypothalamus then activates the autonomic nervous system. This results in the
fight-or-flight (or sympathetico-adrenal) response.
Systematic stressors
Systemic stressors cause a disturbance in the organism's
homeostasis, as well as tissue
necrosis,
hypotension and/or
hypoxia. Often both types of stressors occur simultaneously. They are usually accompanied by
pain and/or intensive
emotions.
The
neurochemistry of the general adaptation syndrome is now believed to be well understood, although much remains to be discovered about how this system interacts with others in the brain and elsewhere in the body.
The body reacts to stress first by releasing the
catecholamine hormones,
epinephrine and
norepinephrine, and the
glucocorticoid hormones,
cortisol and
cortisone.
The
hypothalamic-pituitary-adrenal (HPA) axis is a major part of the
neuroendocrine system, involving the interactions of the
hypothalamus, the
pituitary gland and the
adrenal glands. The HPA axis is believed to play a primary role in the body's reactions to stress, by balancing hormone releases from the adrenaline-producing
adrenal medulla and from the
corticosteroid-producing
adrenal cortex.
About the time of
Selye's work, the gradual realization dawned that such concepts as
anxiety,
antagonism, exhaustion, frustration, distress, despair, overwork,
pre-menstrual tension, over-focusing, confusion, mourning and
fear could all come together in a general broadening of the meaning of the term
stress. The popular use of the term in modern folklore expanded rapidly, spawning an industry of
popular psychology,
self-help,
personal counselling, and sometimes
quackery.
The use of the term
stress in serious and recognized cases such as those of
post-traumatic stress disorder and
psychosomatic illness has scarcely helped clear analysis of the generalized "stress" phenomenon. Nonetheless, some varieties of stress from negative life events, or
distress, and from positive life events, or
eustress, can clearly have a serious physical impact distinct from the troubles of what
psychotherapists call the "worried well". Stress activates the sympathetic nervous system and release of stress hormones including
adrenaline/
epinephrine and
cortisol.
Sympathetic nervous output tends to divert bloodflow to the large muscles - the body 'thinks' it has to run away from something or fight something: the so-called
'fight or flight' response of ancient
evolutionary heritage - and bloodflow is correspondingly less to the
bowel and other non-muscle organs. We all recognise the effects: dry mouth, motor agitation, sweating,
pallor, enlarged pupils and
insomnia. Our modern lifestyle tends to cause continual
sympathetic nervous system activation with very little opportunity for the
parasympathetic (also called 'vegetative') nervous system to activate. When this system is active, the bowel and other non-muscle organs receive good blood-flow, the pupils constrict, the
glands all function well and secrete their various compounds. Absence of parasympathetic activation leads to poor digestion and probably also to poor healing and organ function. It is vital to take time out from our modern lifestyles to allow for rest and proper parasympathetic action in our bodies.
*
Stress articles, resources and websites*
Scientific American Magazine (September 2003 Issue) Taming StressWhenever we encounter a stressful event, our bodies undergo a series of hormonal and biochemical changes that put as in ‘alarm mode.' Our heart rate increases, adrenaline rushes through our blood stream, and our digestive and immune systems temporarily shut down. If the stressors continue and we stay on high alert for a prolonged period of time, we experience exhaustion and burn out. None of us can avoid stress, but we can return to a state of balance and regulation through a variety of means: exercise, humor, play, music, prayer or meditation. These activities provide calming and relaxing sensory input for stress relief and can be selected according to lifestyle and preference.
What is Yoga and how can it help with stress relief?Yoga is a broad term for a series of practices that were developed over several millennia to bring practitioners into a state of wholeness and completeness. The sanskrit word yoga, which literally means ‘to unite,' has many branches, including Hatha Yoga. Hatha Yoga consists of concentration techniques, breathing exercises, dietary guidelines, and a series of stationary or moving posesâ€"also called asanas. These body movements are what we commonly refer to today when we use the word ‘yoga.'
Yoga postures balance the different systems of the body, including the central nervous system, the endocrine (or glandular) system, and the digestive system. By slowing down the mental activity, and by gently stretching the body and massaging the internal organs, yoga creates a climate of dynamic peacefulness within. This relaxing and rejuvenating experience momentarily removes us from involvement with the stressors in our livesâ€"our "to-do" lists, unresolved issues from the past, or worries of the future. By practicing yoga on a regular basis, we build up a natural response to stress, and bring the relaxed state more and more into our daily lives.
The health benefits of yoga are tremendous. Feeling better physically counters the effects of stress. Yoga produces the following physical health benefits:
improves flexibility and muscle joint mobility strengthens and tones muscles increases stamina relief from back pain increases vitality and improves brain function improves digestion and elimination decreases cholesterol and blood sugar levels increases circulation boosts immune response Even more directly related to stress reduction, the mental benefits of Hatha Yoga include:
increases body awareness relief from chronic stress patterns in the body refreshes the body by relieving muscle strain relaxes the mind and body centers attention sharpens concentration frees the spirit When beginning a yoga practice it is advisable not to extend yourself beyond what feels comfortable, yet moderately challenging. Always back off on a pose at the first sign of pain. For the best results, it is recommended that you seek qualified instruction when embarking on a yoga routine. The Yoga Alliance provides an international, searchable list of Registered Teachers who hold R.Y.T. (Registered Yoga Teacher) credentials. In lieu of taking classes at yoga studios, instructional CDs and DVDs are readily available online.
What is meditation and how does it help with stress relief? The history of meditation goes back even further than that of Hatha Yoga, with its origins beginning around 3,000 B.C.E. Meditation evolved as a way for the ancient spiritual seersâ€"known in India as Rishisâ€"to gain direct knowledge of the nature of the Ultimate Reality. Today, meditation is recognized for its myriad health benefits, and is widely practiced as a way to counteract stress. Meditation brings together all the energies of the mind and focuses them on a chosen point: a word, a sound, a symbol, an image that evokes comfort, or one's own breathing. It is typically practiced in a quiet, clean environment in a seated posture with the eyes closed.
As with yoga, a regular practice of meditation conditions you to bring the meditative state into your daily life. Holistic-online.com reports that "hormones and other biochemical compounds in the blood indicative of stress tend to decrease during (meditation) practice. These changes also stabilize over time, so that a person is actually less stressed biochemically during daily activity."
In meditation there is both effort and passive participation. You continually bring the attention back to a chosen focus (effort), and simply become a witness of all that transpires (passive participation)â€"incorporating thoughts, sensory input, bodily sensations, and external stimulus into the meditation experience. The result of centering the mind in this way is a corresponding calming and relaxing of the body, down to the cellular level, providing stress reduction.
Herbert Benson, M.D. developed a technique called The Relaxation Response, which makes the basic steps of meditation easy to understand and apply. Dr. Benson's website offers the following steps as a simple way to begin practicing meditation:
1. Pick a focus word, short phrase, or prayer that is firmly rooted in your belief system, such as "one," "peace," "The Lord is my shepherd," "Hail Mary full of grace," or "shalom."
2. Sit quietly in a comfortable position.
3. Close your eyes.
4. Relax your muscles, progressing from your feet to your calves, thighs, abdomen, shoulders, head, and neck.
5. Breathe slowly and naturally, and as you do, say your focus word, sound, phrase, or prayer silently to yourself as you exhale.
6. Assume a passive attitude. Don't worry about how well you're doing. When other thoughts come to mind, simply say to yourself, "Oh well," and gently return to your repetition.
7. Continue for ten to 20 minutes.
8. Do not stand immediately. Continue sitting quietly for a minute or so, allowing other thoughts to return. Then open your eyes and sit for another minute before rising.
9. Practice the technique once or twice daily. Good times to do so are before breakfast and before dinner. (Mind-Body Medical Institute)
There are more active forms of meditation as well, such as the walking meditations taught by the Vietnamese Buddhist monk Thich Nhat Hanh and Jon Kabat-Zinn of the University of Massachusetts Medical Center. Walking meditations employ the practice of mindfulness, which involves being fully engaged in whatever is happening in the present moment, without becoming involved in thinking about it. Therefore, when you walk you focus on each step, the sensation of the feet touching the ground, the rhythm of the breath while moving, and the feel of wind against your face.
This type of meditation is "portable," and can be practiced in other activities, such as driving or engaging in work tasks. Mindfulness meditation relieves stress because it relieves preoccupation with the habitual thoughts about the past or the future that perpetuate stress. As mind-body medicine pioneer Joan Borysenko, Ph.D., says, "Meditation helps to keep us from identifying with the ‘movies of the mind.'"
Another meditation technique involves guided imagery or visualizations. In this method, the meditator imagines a scene wherein he or she feels very at peace and is able to let go of all concerns and tensions. In many cases this form of meditation is practiced by listening to guided audio instructions. Visit the online guided meditations section of the references and resources for a sampling of some free guided meditations.
What is Tai Chi and how can it offer stress relief?Tai Chi Chuan, or Tai Chi for short, is a self-paced, non-competitive series of slow, flowing body movements ("forms") that emphasize acute concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though Tai Chi evolved as a martial art sometime in the 13th century, it is primarily practiced today as a way of calming the mind, conditioning the body, and reducing stress. The basis of Tai Chi is the principle of "softness defeating hardness." Proper stance, which involves lowering the center of gravity ("sinking"), is emphasized over muscular strength as a way to access one's innate power. Depending on the style of Tai Chi taught, there are between 13 and 108 forms that make up a set when performed continuously. As in meditation, Tai Chi employs focusing on the breath and mindfulness, or maintenance of the mind's attention in the present moment.
Tai Chi works with the concept of Qi (pronounced "chee")â€"a "bio-energy" that moves throughout the body via invisible energy channels called meridians. Qi regulates and maintains health in the various systems of the body by supplying healing energy to the organs. When there are constrictions in the movement of Qi due to injury, a "slumping" posture, or other problems, "dis-ease" or stress results. The muscular movements of Tai Chi remove any blockages and stimulate the Qi to flow freely.
The reported health benefits of Tai Chi include:
less stress and more peace of mind improved ability to deal with difficult situations improved balance and proprioception (internal body awareness) more strength, stamina, and suppleness improved functioning of the internal organs easier breathing and better sleep Tai Chi can improve balance and minimize falls, and is especially suited for older adults because of its low impact movements. As the Mayo Clinic points out, Tai Chi is a good exercise of choice because:
It is self-paced and noncompetitive. You don't need a large physical space or special clothing or equipment. You can do tai chi anytime, anyplace. It is easy to do in groups as well as by yourself. You can add new movements as you become more proficient. The International Taoist Tai Chi Society provides a World Directory of Tai Chi practitioners as a way to find qualified instruction in or near the area where you live.
What are some other activities that relieve stress?Sleep â€" While there are many things you can do to reduce stress, the first line of defense against stress is to make sure you are getting enough sleep. Sleep restores the body systems and provides rejuvenation. Sleep-deprived bodies will be too depleted to perform the important stress-reducing physical and mental activities we have described. See Helpguide's Getting the Sleep You Need: Sleep Stages, Sleep Tips and Aids for more information. Cardiovascular exercise â€" Exercise is good for the mind, not just the body. Exercise can help with stress relief because it provides a way for the body to release tension and pent-up frustration. It can also help stave off the depression that can set in when stress levels become too high by raising the output of endorphins, one of the ‘feel good' chemicals in the brain. Any form of exercise can combat stress, but it is important that the activity be enjoyable, vigorous enough to discharge energy, and have a relaxing effect when you are finished. Spending time in nature â€" Psychologists today recognize the mental health benefits of spending time in the natural world. Activities done in nature tend to calm the mind and emotions, and to bring greater body awareness as a way to let go of mental stress. From taking walks in your neighborhood, to observing animals in the wild, to planting a garden, there are myriad ways to connect with the grounding and nurturing energy in nature. See the article Spending Time in Nature for suggestions on how to begin tapping the healing power of nature. Massage Therapy â€" A professional massage from a trained therapist can provide soothing, deep relaxation and can improve physiological processes such as circulation. A stress-relieving massage targets specific muscles that may be tense and painful. As the tense muscles relax, so does your entire body as well as your overstressed mind. According to the American Massage Therapy Association (AMTA), the most common type of massage is a Swedish massage, which is specifically meant to relax and energize. Before visiting a massage therapist, you may want to visit the consumer section of AMTA's website to learn more about what massage can do for you, what to expect from a massage, and how to find a qualified massage therapist.
There are many other ways to reduce stress levels. See the following Helpguide articles for additional ideas on ways to help your body and brain regain balance after or during stress:
Playing Together for Fun: Creative Play and Lifelong Games Humor and Laughter: Health Benefits and Online Sources Spirituality, Prayer and Healing Finding a Pet: How to Choose the Right Dog or Cat
