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By Lesa Boykin

By the year 2020, depression is predicted to hold the second place is diseases affecting the lives of individuals.1  According to the Anxiety and Depression Association of America (ADAA), stress is “a response to a threat in a situation.”2  The definition of a threat varies from person to person. For some a threat is a work or school deadline.  For others a threat may be family and financial responsibilities. Furthermore, one person’s stress is another person’s motivation.

Stress affects the human body in numerous ways:

When the hypothalamus in the brain senses the presence of stress, it sends a message to the adrenal cortex triggering it to produce a hormone called cortisol. Another message is sent by the brain, this time to the adrenal medulla. The adrenal medulla will then produce the hormone epinephrine. Epinephrine and cortisol are known as the stress hormones.  After these hormones have been released, the liver creates glucose, a blood sugar that we depend on for energy during stressful situations.  These stressful situations are known as “fight or flight.”3  If there isn’t an apparent threat, the body doesn’t use the cortisol and begins to store it. When there is a cortisol buildup, it affects the body, often causing depression, insomnia, an increased pain sensitivity, digestive problems, muscle tension, weight gain, back pain and headaches, immune system dysfunction, a decreased libido, panic, and increased blood sugar levels.4

Signs of Stress:5

  1. Nausea
  2. Rashes
  3. Headaches
  4. Diarrhea
  5. Back and neck pain
  6. Trembling hands and lips
  7. Panic Attacks
  8. Dissatisfaction
  9. Increased or decreased eating
  10. Difficulty concentrating
  11. Suicidal thoughts
  12. Difficulty memorizing
  13. Increased heart rate
  14. Inconsistent mood
  15. Constant urination
  16. Muscle tension
  17. Communication difficulty
  18. Decline in personal hygiene
  19. Reduction in productivity
  20. Increase in stress and anxiety

Stress & Anxiety Management Tips:

  • Just like the proverb says, laughter does good like a medicine. Watch a humorous TV program.
  •  Cooking your favorite dish can be relaxing.
  •  Play your favorite music and dance.
  •  Sit outside on a nice day and read your favorite book.
  •  Take a 5 minute time-out to sit in silence.
  •  Go for a brisk walk.
  •  Participate in an exercise program.
  •  Practice mindfulness.

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Sources:

1Chow, Y. W., & Tsang, H. W. (2007). Biopsychosocial effects of qigong as a mindful exercise for people with anxiety disorders: a speculative review. The Journal of Alternative and Complementary Medicine, 13, 831-840.

2www.adaa.org

3www.helpguide.org

4www.mindgreenbody.com

5www.stress.org

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