Feeling like there are too many pressures and demands on you? Losing sleep worrying about your family, tests and schoolwork? Eating on the run because your schedule is just too busy? You're not alone. Everyone experiences stress at times - adults, teens, and even kids. But there are things you can do to minimize stress and manage the stress that's unavoidable.
What Is Stress?
Stress is a feeling that's created when we react to particular events. It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness. The events that provoke stress are called stressors, and they cover a whole range of situations - everything from outright physical danger to making a class presentation or taking a semester's worth of your toughest subject. The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment. This natural reaction is known as the stress response. Working properly, the body's stress response enhances a person's ability to perform well under pressure. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.
Good Stress and Bad Stress
The stress response (also called the fight or flight response) is critical during emergency situations, such as when a driver has to slam on the brakes to avoid an accident. It can also be activated in a milder form at a time when the pressure's on but there's no actual danger - like stepping up to take the foul shot that could win the game, getting ready to go to a big dance, or sitting down for a final exam. A little of this stress can help keep you on your toes, ready to rise to a challenge. And the nervous system quickly returns to its normal state, standing by to respond again when needed. But stress doesn't always happen in response to things that are immediate or that are over quickly. Ongoing or long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too. Long-term stressful situations can produce a lasting, low-level stress that's hard on people. The nervous system senses continued pressure and may remain slightly activated and continue to pump out extra stress hormones over an extended period. This can wear out the body's reserves, leave a person feeling depleted or overwhelmed, weaken the body's immune system, and cause other problems.
What Causes Stress Overload?
Although just enough stress can be a good thing, stress overload is a different story - too much stress isn't good for anyone. For example, feeling a little stress about a test that's coming up can motivate you to study hard. But stressing out too much over the test can make it hard to concentrate on the material you need to learn. Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload. Here are some of the things that can overwhelm the body's ability to cope if they continue for a long time:
- being bullied or exposed to violence or injury
- relationship stress, family conflicts, or the heavy emotions that can accompany the death of a loved one
- ongoing problems with schoolwork related to a learning disability or other problems, such as ADHD (usually once the problem is recognized and the person is given the right learning support the stress disappears)
- crammed schedules, not having enough time to rest and relax, and always being on the go
Some stressful situations can be extreme and may require special attention and care. Posttraumatic stress disorder is a very strong stress reaction that can develop in people who have lived through an extremely traumatic event, such as a serious car accident, a natural disaster like an earthquake, or an assault like rape. Some people have anxiety problems that can cause them to overreact to stress, making even small difficulties seem like crises. If a person frequently feels tense, upset, worried, or stressed, it may be a sign of anxiety. Anxiety problems usually need attention, and many people turn to professional counselors for help in overcoming them.
Signs of Stress Overload
People who are experiencing stress overload may notice some of the following signs:
- anxiety or panic attacks
- a feeling of being constantly pressured, hassled, and hurried
- irritability and moodiness
- physical symptoms, such as stomach problems, headaches, or even chest pain
- allergic reactions, such as eczema or asthma
- problems sleeping
- drinking too much, smoking, overeating, or doing drugs
- sadness or depression
Everyone experiences stress a little differently. Some people become angry and act out their stress or take it out on others. Some people internalize it and develop eating disorders or substance abuse problems. And some people who have a chronic illness may find that the symptoms of their illness flare up under an overload of stress.
Keep Stress Under Control
What can you do to deal with stress overload or, better yet, to avoid it in the first place? The most helpful method of dealing with stress is learning how to manage the stress that comes along with any new challenge, good or bad. Stress-management skills work best when they're used regularly, not just when the pressure's on. Knowing how to "de-stress" and doing it when things are relatively calm can help you get through challenging circumstances that may arise.
Here are some things that can help keep stress under control:
- Take a stand against over scheduling.
- If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
- Be realistic. Don't try to be perfect - no one is. And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!).
- If you need help on something, like schoolwork, ask for it.
- Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological "sleep clock" shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.
- Learn to relax. The body's natural antidote to stress is called the relaxation response. It's your body's opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you're caught up in stressful situations. And ensure you stay relaxed by building time into your schedule for activities that are calming and pleasurable:
- Reading a good book or making time for a hobby, spending time with your pet, or just taking a relaxing bath.
- Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) And eat well to help your body get the right fuel to function at its best.
It's easy when you're stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever. Some people may turn to substance abuse as a way to ease tension. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body's ability to bounce back. Watch what you're thinking. Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you're out of practice, or tend to be a bit of a pessimist, everyone can learn to think more optimistically and reap the benefits. Solve the little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to stress. Develop skills to calmly look at a problem, figure out options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life's bigger ones - and it and can serve you well in times of stress.
Build Your Resilience
Ever notice that certain people seem to adapt quickly to stressful circumstances and take things in stride? They're cool under pressure and able to handle problems as they come up. Researchers have identified the qualities that make some people seem naturally resilient even when faced with high levels of stress.
- If you want to build your resilience, work on developing these attitudes and behaviors:
- Think of change as a challenging and normal part of life.
- See setbacks and problems as temporary and solvable.
- Believe that you will succeed if you keep working toward your goals.
- Take action to solve problems that crop up.
- Build strong relationships and keep commitments to family and friends.
- Have a support system and ask for help.
- Participate regularly in activities for relaxation and fun.
Learn to think of challenges as opportunities and stressors as temporary problems, not disasters. Practice solving problems and asking others for help and guidance rather than complaining and letting stress build. Make goals and keep track of your progress. Make time for relaxation. Be optimistic. Believe in yourself. Be sure to breathe. And let a little stress motivate you into positive action to reach your goals.
Now Let's Think GOOD Nutrition!! We call these products the JET SET for our nervous systems. Each of these three food grade herbal blends are formulated for three specific and different purposes though each nourishes our nervous systems. They feed processes related to focus and concentration. Focus and concentration come from the property we might call mental stillness, which essentially barricades us against things that might otherwise disturb and distract us, like pain. A still and focused mind lets us concentrate keenly during periods of activity, yet sleep peacefully during periods of rest.
This is a formula that nourishes the nervous system with special emphasis on pain and discomfort in the joints, bones and muscles. These whole food herbs allow the body to reduce or eliminate the pain of joint, bone and muscle related ailments and diseases, while nourishing the body systems to restore balance. The name JOI is short for joints, which helps us remember its function. You can use it for pain in your elbows and wrists caused by overstressing these joints working around the house and also from poor ergonomic positioning when on the computer. This formula contains: Siberian Ginseng, White Willow Bark, Mint, Silver Flower, Yeuan Wu Root, Chuan Xiong Root, Angelica Root & Golden Bell Fruit.
This formula nourishes the nervous system as it regulates the body's response to stress. It's calming effect allows for relief from restlessness, anxiety and sleeplessness. Better rested, the body is more able to deal with stress, and a clearer mind will enhance the powers of concentration. It basically helps our thought messages get to where they are meant to go. It doesn't create neurotransmitters, but feeds them. Can be used for hyperactive children or nervous adults or just about anyone with a stressful lifestyle, in other words, just about everybody! But remember, this is not a medicine. It is a food. Like all of these formulas, it is not intended to replace your medical doctor's instructions. Sometimes, your mind can't stop when it's time to go to sleep. ESE is a good addition to a night time cup of Calli Night to insure a good, quality sleep. It's also good for memory. A great food for students to take while studying or just prior to taking exams. A good way to remember its function is to associate ESE with how it helps us be at "ease". This formula contains: Cassia Tora Seed, Gou Teng, Ji Tsau Herb, Sophora Flower, Yeuan Wu Root, Orange Peel and Pinelliae Root.
This is a nourishing formula for pain relief and systemically improved concentration. These herbs are formulated to nourish the nervous system and help the body achieve relief from headaches and other forms of pain, without numbing the senses or dulling the powers of concentration as most other pain relievers do. This formula encourages the body to actually enhance the powers of concentration as it eliminates pain. You don't need to be in pain to use this formula. You can use it more for its ability to enhance your concentration and focus whether you have pain or not. If you are easily distracted and sometimes you need extra help to bring you back to the task at hand. You also can use it to help achieve emotional balance. It can sometimes help us get through those "blue" periods of life that we cannot avoid. A good way to remember its function is to associate it with the TOP of your body. It is food for the brain. This formula contains: Mint, Silver Flower, Chuan Xiong Root, Yeuan Wu Root, Angelica Root, Golden Bell Fruit, Ji Tsau Herb and White Willow Bark.
The JOI, ESE and TOP formulas are a unique blend of herb foods which the Chinese have traditionally eaten to enhance an overall sense of wellbeing. It is recommended that these three formulas should be eaten together because they compliment each other. Again, Dr. Chen's formulations of these three products is very important. If you note the ingredients, you will see some of the same herbs used. But, the proportion and combining has been done by the master himself. Dr. Chen's expertise here can only be appreciated by those who eat these special foods. In a nutshell, the JET SET helps to balance us more mentally and spiritually and helps us to be more in harmony with those around us and with nature. Why is this herb so important that Dr. Chen added it to his manufacturing list for us? He is very picky what he makes. It must be regenerative and totally beneficial before he will put his name on the label!