May 2001
Totally STRESSED Out:
For years, (well before the dawn of HIV or AIDS)
scientists believed that the immune system regulated itself and that our
thoughts and emotions did not influence it. However very early in the AIDS
epidemic caregivers saw that thoughts and emotions did affect the immune
system, both positively and negatively. Doctors and scientists began to believe
that stress could affect the immune system. Twenty years later the research has
been done. Today it is known that the immune system is directly linked to
thoughts and emotions by a complex network of nerves, hormones, and
neuropeptides (protein building blocks in the brain). Prolonged and excessive
stress is very harmful. Researchers at the University of North Carolina found
that HIV positive men in stressful situations with little social support were 2
to 3 times more likely to develop full-blown AIDS. Stress can depress our
immune, digestive, circulatory, and respiratory systems, and it can become the
basis for a number of other physical and emotional illnesses.
Stress is unavoidable and normal. Some can even be good;
it may help to motivate us. Prolonged or excessive stress on the other hand is
harmful and not easily diagnosed. Many of its’ symptoms can also be caused
by other ailments, making it really important that you talk with your doctor
about any discomfort. Stress can cause physical, emotional, and behavioral
symptoms, many are listed below:
Physical |
Emotional |
Behavioral |
|
Appetite changes |
anger |
Cry Easily |
|
Rashes |
anxiety |
Snapping at folks |
|
Breathlessness & dizziness |
depression |
being late |
|
chest pain |
lonliness |
over eating |
|
Clammy hands |
nervousness |
under eating |
|
Common cold |
feeling powerless |
arguing |
|
Constipation |
feeling rejected |
avoiding tasks |
|
Stomach aches & diarrhea |
feeling trapped |
smoking more |
|
High blood pressure |
being easily upset |
drinking more |
|
Fatigue |
frequently worried |
increased drug use |
|
Headaches & migraines |
feeling unhappy for no reason |
neglecting you appearance |
|
Racing heartbeat |
denial of a problem |
difficulty concentrating |
|
Muscle tension & back pain |
|
withdrawing from family & friends |
|
Nightmares & sleep disorders |
|
not participating in previously enjoyable
events |
|
Restlessness |
|
inactivity |
The body responds to stress by going through three stages:
(1) alarm, (2) resistance, and (3) exhaustion. A simple example of this would
be if you were driving and another driver cuts you off, you would experience
anger and fear of an accident. You are ALARMED that another driver would be so
thoughtless; this alarm releases hormones that cause your stomach to tighten,
and maybe you begin to sweat. The next stage is resistance, this is when your
body repairs or corrects the effects of the alarm. But if you continue to drive
in bumper-to-bumper traffic with repeated close calls the body can’t
repair the alarms fast enough and your system becomes exhausted.
Now that you can recognize stress how do you deal with it?
Here are just a few suggestions:
- Talk about your stress. People can’t help you if
they don’t know you’re having trouble.
- Walk it off. Physical activity, even a 5-minute walk,
will help to relieve tension and muscle aches.
- Set boundaries; know your limits.
- Take care of yourself. A relaxing bath is wonderful!
You are worth it.
- Make time for FUN!
- Create a quiet place either to dream or to cry.
- Avoid stuffing feelings either by hiding them or by
medicating them away with drugs or alcohol.
- BREATHE, take a few deep breathes throughout the day.
It brings much needed oxygen into the body and relaxes the muscles.
I often get caught up in thinking that I need a vacation
to relieve stress; in reality I can change my stress level by stopping to check
my thoughts and take a few deep breaths. After all stress reducers work best if
you use them.
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