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FROM: HEART RE: Healthy Monday-Stress Less!
8/28/2012 10:12:13 AM
To: Students, Faculty, Staff


Stress Less

from MedLinePlus

We all have stress sometimes. For some people, it happens before having to speak in public. For other people, it might be before a first date. What causes stress for you may not be stressful for someone else. Sometimes stress is helpful – it can encourage you to meet a deadline or get things done. But long-term stress can increase the risk of diseases like depression, heart disease and a variety of other problems. A stress-related illness called post-traumatic stress disorder  (PTSD) develops after an event like war, physical or sexual assault, or a natural disaster. If you have chronic stress, the best way to deal with it is to take care of the underlying problem. Counseling can help you find ways to relax and calm down. Medicines may also help.

Acute Stress

Acute stress is the most common form of stress. It comes from demands and pressures of the recent past and anticipated demands and pressures of the near future. Acute stress is thrilling and exciting in small doses, but too much is exhausting. A fast run down a challenging ski slope, for example, is exhilarating early in the day. That same ski run late in the day is taxing and wearing. Skiing beyond your limits can lead to falls and broken bones. By the same token, overdoing on short-term stress can lead to psychological distress, tension headaches, upset stomach, and other symptoms.

The most common symptoms are:

  • emotional distress--some combination of anger or irritability, anxiety, and depression, the three stress emotions
  • muscular problems including tension headache, back pain, jaw pain, and the muscular tensions that lead to pulled muscles and tendon and ligament problems
  • stomach, gut and bowel problems such as heartburn, acid stomach, flatulence, diarrhea, constipation, and irritable bowel syndrome
  • transient over arousal leads to elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath, and chest pain

Ways to Deal with Stress

Positive self-talk - Say positive things to yourself such as: "I can handle things if I take one step at a time." Or "I'll do the best I can."

Finding Pleasure - When stress makes you feel bad, do something that makes you feel good. Doing things you enjoy is a natural way to fight off stress.

Emergency Stress Stoppers – These help you deal with stress on the spot. Some common stoppers are;

·         Count to 10 before you speak,

·         Take three to five deep breaths,

·         Walk away from the stressful situation, and say you'll handle it later.

·         Set your watch five to 10 minutes ahead to avoid the stress of being late.

·         Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.

Daily Relaxation - Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements) and meditation.

For more information, check out this tutorial!

To learn more please contact

Fran Fayish at: or call x 5922.