November 18, 2003
FOR IMMEDIATE RELEASE
CONTACT: DEBORAH
ROBERTS PUGH
(662) 377-3712
Visit www.nmhs.net
for an electronic version of this article.
LOCAL PSYCHIATRIST
OFFERS STRESS 101:
REDUCE ANXIETY, STOP
NEGATIVE THOUGHTS,
ACCEPT EVENTS YOU
CAN’T CONTROL
TUPELO,
Miss.—Pressure at work, a sick child, a traffic ticket… talk about stress.
“In
actuality, stress is the body’s reaction to all these things,” explains
Marianne Barnes, M.D., a board-certified psychiatrist with North Mississippi
Medical Center’s Behavioral Health Center in Tupelo.
Stress
can be described as the way we react physically, mentally and emotionally to
the various conditions, changes and demands of life. “When we perceive a
threat, our bodies initiate the fight-or-flight response. Adrenaline and other
hormones shoot through the body and cause physiologic changes,” Dr. Barnes
says. “What stress does to the body is determined by the length of time our
physiology varies from our normal baseline and the degree it varies. Of these
two, the duration of time is the most important factor.”
In response to stress,
the body automatically increases blood pressure, heart rate, respiration,
metabolism and blood flow to the muscles. Given all of its physical
manifestations, one might wonder if we should try to eliminate the stress in
our lives. Dr. Barnes answers a resounding “no.”
“A
life without stress would be unhealthy,” she says, “not to mention dull.”
Stress keeps us alert and ready to avoid danger. Stress becomes negative when a
person faces continuous challenges without relief between episodes.
“Too
little stress is related to increased illness, and too much stress is related
to increased illness,” she adds. “Health comes with balance.”
Time
management is one key to managing stress. “You might try dividing your day into
15-minute segments and scheduling some time-outs for yourself,” Dr. Barnes
suggests. “Also important is setting goals and prioritizing the important
matters.”
If
you feel overwhelmed, learn to say “no” and to delegate responsibility.
“Evaluate tasks once,” she says. “In other words, open the mail, handle it and
then discard it. Don’t put it aside to handle later.”
Other
ways to reduce anxiety include living and working where you are happy, choosing
to view situations differently, and stopping negative thoughts before they pull
you down. Accept that there are events you cannot control.
Sleep
can help stop stress in its tracks. “Chronically stressed people almost always
suffer from fatigue. Your body needs time to recover from stressful events,”
Dr. Barnes says. “Know your sleep requirement, whether it be five hours or 10
hours. And remember, it only counts as good sleep if you wake refreshed—maybe
even before your alarm sounds, and have plenty of energy during the day.”
Exercise
is another stress-buster. “Physical activity helps burn off that surge of
adrenaline,” she says. “And don’t forget humor. We often laugh the hardest when
we’re feeling the most tense.”
The
holidays are peak season for stress. Help could be as close as your spouse or a
friend. But if stress is overwhelming, seek help. NMMC’s Behavioral Health
Center offers free, confidential meetings with a mental health professional in
Booneville, Eupora, Houston, New Albany, Oxford, Pontotoc, Tupelo and West
Point. For an appointment near you, call 1-800-THE DESK (1-800-843-3375).
Sidebar:
Stress Symptoms
In moderate doses, stress challenges you to do
your best. But too much stress has a negative effect and eventually, your body
cries out for help. Stress-related symptoms vary from person to person, but
here are some common ones:
·
Chronic colds and flu. Stress can cause a weakened immune system,
leaving your body susceptible to infections.
·
Insomnia. If you go to bed with a problem on your mind, your body
gives you a shot of adrenaline every time you think about it.
·
Headaches and sore muscles. Constant tension makes your muscles
rigid and sore. Tight neck and shoulder muscles can make your head throb.
·
Stomach problems. Stress prompts secretions of stomach acid that
can cause heartburn or other digestive disorders, such as ulcers.
·
Skin eruptions. A depressed immune system is easy prey for viruses
that cause fever blisters, cold sores, shingles and other skin problems.
·
Addictive behavior. Some people try to escape chronic stress by
overeating, drinking too much or falling into other addictive behavior
patterns.
The NMMC Behavioral
Health Center can offer real help for real problems. To learn more, call
1-800-THE DESK (1-800-843-3375).
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