Best Health – How Stressed Are You?
Posted on | August 31, 2009 | No Comments
Know Yourself
Stress Isn’t Just A 20th – Century phenomenon. It’s as old as humanity. In prehistoric times, enemy tribes, hunger and wild animals were the main stress factors, and today, lack of time, deadlines, bureaucracy, waiting in line, ill – tempered superiors and managing our work / life balance drive our pulse and blood pressure to new levels.
When the cerebrum in the brain senses a threatening situation, a million – year – old chain reaction instantly occurs in our bodies: The adrenal glands release the stress hormones adrenaline, noradrenaline and cortisol. These instantly set off “emergency programmes” in the body.
Heart rate and blood pressure rise. In acute stress situations – because of the raised levels of stress hormones in the blood – heart rate can rise from 60 to 130 beats per minute within second. Under constant stress, the resting pulse, which is normally 60 or 70 beats, rises to 80 to 90 bpm, explaining why a stressed person can rarely sit still. Stressed people fidget more and pace nervously around the room.
When the extra hormones released into our blood by the adrenal glands aren’t used up, or the stressful situation persists, our bodies become susceptible to mental and physical illness. In the long term, a lack of calmness and too few recovery periods lead to a premature wearing out of organs.
With all the additional work your body is subject to when you’re stressed, it pays to keep your stress levels down so you’re healthier and happier. Here’s how.
What’s Your Stress Level?
The table below shows various stressful events. The more stress situations we face within a short time, and the more energy we must use to overcome them, the more susceptible we are to illness and other complaints.
Tick the events you’ve experienced in the past year and add up your score to get your stress point total.
100 Death Of A Spouse
73 Divorce
65 Separation
63 Imprisonment
63 Death Of A Relative
53 Injury Or Illness
50 Marriage
47 Termination Of Job
45 Reconciliation With Spouse
45 Retirement
44 illness Of A Relative
40 Pregnancy
39 Sexual Problems
39 New Member Of Family
39 Career Change
38 Change In Financial Situation
37 Death Of A Close Friend
36 New Job
36 Marital Strife
31 Debt
29 More Responsibility At Work
29 Less Responsibility At Work
29 Children Leave Home
29 Difficulties With In – Laws
29 Significant Personal Achievement
26 Spouse Goes (back) To Work Or Stops Working
26 Starting Or Finishing School
25 General Change In Life Situation
24 Change In Personal Habits
24 Problems With Boss
20 Change In Working Hours Or Conditions
20 Moving House
20 Changing Schools
19 Change In Free – Time Activities
19 Change In Religious Or Community Activity
18 Change In social Activity
17 Minor Credit Problems
16 Change In Sleeping Habits
15 More Family Get – Togethers Than Usual
15 Fewer Family Get – Togethers Than Usual
15 Change In Eating Habits
13 Holiday
12 Festive Season
11 Minor Trouble With The Law
Stress Point Total = ……….
Results
More than 300 stress points in the past 12 months: Look out! 90 per cent of people who have this many stress points in one year are particularly susceptible to all kinds of illness. You need more energy in order to stay healthy.
> 200 to 299: You also have above – average stress levels. Your risk of getting ill is about 30 per cent higher than average.
> 100 to 199: About one in 10 people is particularly prone to illness at this stress level.
> Less than 100: Congratulations! Your stress level is very low.
Time Out: How to boost happiness and reduce stress
> Get A Pet. People who own pets of any kind usually have significantly lower blood pressure than those who don’t. Walking the dog regularly gets people gently exercising their hearts, while stroking or cuddling it induces relaxation and lowers blood pressure.
> Relax In An Instant. Rest your elbows on the table and put your hands over your eyes. Clear your mind for 60 seconds and try not to think about anything. Concentrate on your breathing.
> Learn To Juggle. Studies have indicated that more endorphins are released when juggling, and stress hormones are dissolved.
> Breathe Calmly. Deep breathing causes the body to release the calming “happy hormone” endorphin.
> Touch Yourself. Create a “conditioning touch” like rubbing one earlobe between the fingers. Close your eyes and visualise a pleasant moment such as a holiday.
8 Warning Signs Of Stress
1. Your Neck Muscles Are Tense And Sore.
Numerous studies have shown a connection between emotions and muscle tension. This is why people experience painful knots in theri shoulders and upper back in times of stress.
2. When Your Neighbour Coughs, You Get The Flu.
Constant stress harms your immune system. Typical sign of stress are constant colds, frequent herpes infections, a constant felling of being out of shape and susceptibility to every infection that’s going around.
3. Your Head Is Always Pounding.
In addition to the migraine attacks with nausea and drilling pain, there’s also often a dull headache. Anyone who has to take more than two headache pills a month should think about his or her stress level.
4. You’ve Lost Or Gained More Than 5 Per Cent Of Your Body Weight In The Past Six Months.
Weight fluctuations cannot be avoided in these situations, and in the long term, productivity and resilience are compromised.
5. You can’t Keep Your Eyes Closed At Night And Fight Sleep During The Day. Despite a sufficient amount of sleep, there’s not enough nightly regeneration and recovery.
6. Your Heartbeat Accelerates Or Skips A Beat.
In acute stress situations, heart frequency can go from 60 bpm to 130 bpm or more in a matter of minutes. In the long term, this leads to a premature wearing out of numerous organs.
7. You Chew All Over Your Problems At Night.
Grinding your teeth at night, the “chewing through” of all your problems in your sleep, occurs almost exclusively in times of stress.
8. Your Hands Are Clammy And Cold.
In stress situations, circulation becomes centralised; that is, more blood is sent to important organs like the heart, lungs and brain, while less blood flows to the hands and feet.
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