What is stress?
The term "stress" can have many different meanings and can relate to many different things. At times it is used to refer to environmental events that trigger a bodily reaction. At other times it is used to describe that reaction itself. Following the lead of pioneer stress researcher Dr. Hans Selye and others, stress is defined as a bodily state rather than an event in the environment (which is called a "stressor" or "stress trigger").
Stress is the body's natural response to demands. It is usually felt as an urgency or tension. Stress is a natural and, indeed, a necessary part of life. Positive stress can feel exciting and helps you meet your challenges. But prolonged stress can lead to damaging stress reactions that result in psychological and emotional disorders, psychosomatic disorders (a physical disorder whose cause is linked to an emotional state), and even life-threatening diseases.
Are there different types of stressors?
Stressors can be divided into two categories: those that reside primarily outside the person and those that are more within the person. Examples of stressors outside the person include economic pressures; rapid technological, social, or personal change; difficult work environments; and interpersonal conflicts. Factors within the individual that influence stress include personality patterns, patterns of thinking and acting, unrealistic expectations, unmet needs, and genetics.
What are typical reactions to stress?
Physical symptoms may include tightened muscles, rapid heart beat, rising blood pressure, grinding teeth, clenched jaws, sleeplessness, clammy hands, perspiration, upset stomach, headaches, back pain, gastrointestinal symptoms, and fatigue. Emotional symptoms include anxiety, depression, nervousness, agitation, irritability, restlessness, nightmares, and substance abuse.
Personal performance may decline in many areas. Interpersonal relationships may deteriorate. There may be an increase in unhealthy habits such as excessive drinking, smoking, or over-eating. Finally, personal health may be compromised. Many diseases are either related to or worsened by stress. Stress has been linked to colitis, high blood pressure, strokes, heart problems, chronic headaches, asthma, skin disorders, and other conditions. Stress may harm one's immune system.
How can I manage stress?
The first step is to recognize stress and realize that it can be managed. Learning an effective means of relaxation and using it regularly is a good first step. Allow yourself some "quiet time," even if its just a few minutes. Examining and modifying your thinking, particularly unrealistic expectations is another. Behaviors such as reasonable scheduling, regular exercise, appropriate assertiveness, proper nutrition, sufficient sleep, and discarding unhealthy behaviors (e.g., smoking, excessive drinking, and eating) are all important. Talking problems out with a friend or family member can help put things in their proper perspective. Seeking professional assistance can help one gain a new perspective on how to manage some of the more difficult types of stress.
What about smoking and stress?
Although most people understand that smoking harms a person's health, many smokers believe it helps them cope with stress. Since nicotine is a psychoactive (mood altering) drug, tobacco use does seem to make the subjective effects of stress (such as feelings of frustration, anger, and anxiety) less severe. But smoking is a cruel illusion; while people may feel calmer and less stressed when they smoke, their body is experiencing just the opposite reactions. Blood pressure rises, heart rate increases, muscles become tense, blood vessels constrict, and less oxygen is available to the brain and body to facilitate healthy coping. In short, smoking increases the stress level on the body.
Should I wait until my stress level has declined before I quit smoking?
It's best not to wait. While it is not always a good idea to try to quit smoking in the middle of a very stressful time (such as a divorce or job loss), smokers should not wait until a relatively "stress-free" time to quit! Such a date may never come until it is too late. You may have already developed a serious, life-threatening disease caused by smoking.
What is the best way to quit smoking?
Here are some tips to help you quit smoking. Keep in mind that there is no single best way that works for all people.
- Pick a quitting date one to three weeks in the future. Prepare for the date by cutting down on smoking, staying away from your favorite places to smoke, and making a plan for how you will deal with stressful events without smoking.
- On your quitting date, get rid of all cigarettes, keep busy, and stay in smoke-free places.
- "The nicotine patch, nicotine gum, or other medication that may be prescribed to help you quit can be helpful but they will not take away your cravings to smoke."
- Make a clean break. Do not allow yourself to smoke "now and then." An addiction to nicotine can be reactivated anytime, even years after quitting.
- Take it one moment, one hour, one day at time. Cravings to smoke are usually short-lived and will go away whether or not you have a cigarette. Repeat to yourself that "smoking is no longer an option".
- Get help with quitting if you need it. Choose a comprehensive smoking cessation program that does not rely on a single technique (such as hypnosis).
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 9/12/2008...#5275
