April 2003
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De-stress for success
By Anissa Anderson Orr
Modern
women need more than Calgon™ to ‘take them away’ from
their stressful days. While some stress can help women perform at their
peak, too much is destructive to a woman’s physical and emotional
well being.
“Women are particularly vulnerable to stress because we juggle
multiple roles,” said Jennifer Hays, PhD, director of the Center
for Women’s Health at Baylor. “We often try to balance traditional
roles at home along with full-time jobs.”
Fight or flight
Stress has only recently been recognized as a problem, but its origins are ancient. Early humans survived because our “fight or flight” response would kick in when we were threatened by a predator, pumping out stress-related hormones that would increase our heart rate and blood pressure and cause our muscles to tense. As a result, our ancestors were able to escape quickly to safety.
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While few saber-tooth tigers are running down neighborhood streets today, the stress response has survived and still works when we are threatened. Deadlines, traffic and the challenge of raising well-adjusted kids in a fast-paced society are threats to the modern-day women. But stress can even come from good events, such as planning a wedding or receiving a promotion. Unfortunately, your body doesn’t know the difference between “good stress,” and “bad stress.”
The stress effect
Feeling stressed every now and then won’t hurt women and is normal. But sustained stress takes a toll on the body. As women age, their bodies produce more stress hormones, and it takes longer to return to normal after a stressful event.
“From an emotional standpoint, women are pre-disposed to “tend and befriend,” Hays said. “While your body may respond by gearing up, your mind is racing to find a way to work things out, smooth things over and find a happy ending.”
Stress makes a person more susceptible to disease, which then aggravates any existing illness or chronic condition such as heart disease, depression, ulcers, irritable bowel disease, diabetes, the common cold, urinary tract infections, arthritis and asthma. Some people seek comfort from stress by abusing alcohol and drugs, smoking, or overeating, which have negative physical and emotional health consequences of their own.
Check your stress-o-meter
Women are so used to dealing with stress that they may not even realize how it is affecting them.
Some common physical and emotional symptoms of stress include fatigue, head, back, neck, and shoulder aches, stomach problems, eating too much or too little, sleeping too much or not enough, or interrupted sleep. Women who have reached their stress limit may also cry easily, be forgetful, feel anxious or irritable and have difficulty concentrating.
What to do about it
Let’s
be real. Women can’t get rid of all the stress in their lives unless
they decide to live out the rest of their lives on a desert island. But
there are some ways women can reduce it or learn to manage stress better.
Staying healthy is the first step. A healthy diet gives you the proper fuel to handle the rough spots and can help keep your weight in check, which can be another source of stress. Exercise also helps and spurs the body to release natural stress-relievers, called endorphins. Getting enough sleep is key to staying in good health and a good frame of mind.
To prepare emotionally for stress, practice gaining perspective. During a stressful event, we often feel out of control. Try to see the big picture. Then prioritize. You can’t do everything. Take some time to reflect on your goals and then write down a complete to-do list. Choose to do what is only important to you and get rid of the rest. Make sure you include a date with yourself on your list. Deep breathing exercises, listening to music, taking a long bath or simply going for a walk can help you relax.
If stress is just too much for you to handle, consider seeking professional guidance. Sources can include support groups, worksite employee assistance program, friends, clergy or the local mental health association.
To help women better manage these symptoms and learn to have a much less
stressful life, the Office of Health Promotion at Baylor has produced
a brochure entitled, “Women and stress: Successfully juggling your
busy life.” To order a copy, or to find out about other brochures,
call the We Care for You Hotline at 1-800-392-4444.
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