What causes stress?
Stress is caused by the body's instinct to defend itself. This instinct is good in emergencies, such as getting out of the way of a speeding car. Stress can be energizing, motivating, and even lifesaving at times. Good stress, often called eustress, is caused by situations and events that we think of as positive, but still trigger the stress response. Good things can be stressful because they involve a change in the way we act and/or think about things. Any sort of change can make you feel stressed, even good change. It's not just the change or event itself, but also how you react to it that matters. What may be stressful is different for each person. For example, one person may not feel stressed by retiring from work, while another may feel stressed. Change is stressful whether it is for the better or the worse. But it can cause physical symptoms if it goes on for too long. Chronic stress can make you feel anxious, afraid, worried and uptight.

Some common stressors include:

• Pain
• Bright light
• Elevated sound levels
• Events – births, deaths, war, reunions, weddings, divorce, moving, chronic illness
• Responsibilities – unpaid bills, lack of money
• Work/Study – exams, traffic, project deadlines
• Personal Relationships – conflict, deception, bullying
• Lifestyle – un-healthy eating, smoking, heavy drinking, inactivity, not getting enough sleep
• Age

What is the stress response?
In response to a stressor, your body rapidly and automatically switches into high-gear. This is called the "fight-or-flight" response. Your body releases a surge of hormones that increase your heart rate, raise your blood pressure, and boost your energy supplies. Cortisol, the body's primary stress hormone also curbs functions that would be nonessential or detrimental during a fight-or-flight situation. It alters your immune system and suppresses your digestive system, the reproductive system and growth processes. The stress response also affects regions of your brain that control mood, motivation and fear.

Can stress hurt my health?
Stress can cause health problems or make problems worse if you don't learn ways to deal with it. Everyone handles stress differently, but it is important to find positive ways to deal with stress or it can result in negative health consequences. Talk to your family doctor if you think some of your symptoms are due to stress. It's important to make sure that your symptoms aren't caused by other health problems.  Stress affects many different body systems, including your digestive system, immune system, nervous system, cardiovascular system (i.e. your heart and lungs), and your skin. Possible signs of stress include:

• Anxiety
• Back pain
• Constipation or diarrhea
• Depression
• Fatigue
• Headaches
• High blood pressure
• Insomnia
• Problems with relationships
• Shortness of breath
• Stiff neck
• Digestive problems
• Stomach aches

Strategies for Coping with Stress
Don't worry about things you can't control
Prepare to the best of your ability for events you know may be stressful
Try to look at change as a positive challenge instead of a threat
Work to resolve conflicts with other people
Ask for help from friends, family members, or professionals
Set realistic goals at work and home
Exercise regularly
Eat well-balanced meals
Get enough sleep
Meditate or practice deep breathing
Get away from your daily stresses with group support, social events, and hobbies
Do yoga
Take a bath
Watch a funny movie
Get a massage
Cut back on caffeine
Positive Self-talk
Create a relaxing environment

Tools

Keep a Stress Diary
When you're under stress, taking the time to write about it may feel like the last thing you want to do. But keeping a diary is the first step towards getting your stress under control. Follow the directions on the Stress Diary and note each time you feel stressed. You might even find some areas of stress you weren't aware of before. Use the Stress Diary for at least a week. Once you get a clear picture of the stress in your life, you can use the Stress Plan to help you manage it.

Develop a Stress Plan
Be prepared the next time stress hits you. Having a plan in place can help you manage the stress in your life – whatever its cause. Stressors (the causes of stress) generally fall into four different types:
• Stressors that can be avoided – like an irritating neighbor or driving in heavy traffic.

• Stressors that can be altered – like a cluttered work environment that distracts you from your work.
• Stressors you need to accept – such as a divorce or an illness.

• Stressors that you can adapt to by changing your behavior or your attitude – like learning not to let a bossy coworker push your buttons.
Once you pinpoint your stressors and determine what type they are, you can decide ahead of time how to handle them. The Stress Plan helps you identify your stressors -- plus gives you tips for managing them.

Stress Assessment
Take this simple test to see how much stress you have in your life.

Relaxation Exercises
 
Exercise #1 - Think of a word or short phrase that is meaningful to you. It can be a phrase or something as simple as the word "peace" or "one". Sit in a comfortable chair in a quiet room. Close your eyes. Starting at your feet, focus on relaxing your muscles, working all the way up your body, one muscle group at a time. Breathe naturally, and as you exhale, repeat your focus word or phrase quietly to yourself. Keep your mind clear. If you find thoughts creeping in to distract you, mentally push them away and return to relaxing your muscles, breathing, and repeating your focus word or phrase. Continue for 10-20 minutes. Sit quietly while you allow other thoughts to come back into your mind. Open your eyes and sit for another minute of two before standing.

Exercise #2 – Starting at your head, tense your facial muscles by clenching your teeth and furrowing your brow. Hold the tension for 5-10 seconds and then release it. Next, tense your shoulder muscles by shrugging them and tucking in your chin. Hold the tension for 5-10 seconds, then release. Next, tense your arm muscles by making fists. Hold the tension for 5-10 seconds, then release. Continue to tighten and release each group of muscles in your body until you have worked all the way down to your toes. Picture the tension evaporating as you release each muscle. Focus on the warmth and heaviness of the body parts as they relax.

Exercise #3 – Lie flat on your back. Place your feet slightly apart. Lightly rest one hand on your stomach, near your belly button. Rest your other hand on your chest. Inhale through your nose and exhale calmly through your mouth until you've emptied most of the air from your lungs. Focus on your breathing and watch which hand is moving. As you slowly count to four, gently inhale, making your stomach rise slightly. Imagine warmth flowing into your lungs and to all parts of your body. Pause for one second. Slowly count to four as you exhale, letting your stomach slowly fall and your diaphragm relax. Pause for another second. Repeat this process 5-10 times.

Exercise #4 – Visualizing is a good way to remove yourself mentally from a stressful situation. Sit or lie somewhere comfortable. Close your eyes. Relax your muscles and breathe deeply. Allow thoughts to pass through your mind without actually "thinking" about them. Imagine you are somewhere that makes you feel good, such as the beach or the woods, a spot where you have spent a restful vacation or a beautiful place you can picture even if you have never visited. Breathe slowly and deeply until you feel relaxed. Focus on all five senses. Imagine what you see, feel, hear, taste and smell. Continue to visualize yourself in this place for five to 10 minutes. Then gradually return your focus to the room you are in and end the visualization exercise.