9. If Your Stress Is Chronic, Identify the Cause
Chronic
stress is considerably different from acute stress, although its
long-term effects are much the same. For example, someone living in
poverty for years and years is under chronic stress. So is someone with a
chronic illness such as arthritis or migraine headaches or other
conditions that result in constant pain. Living in a dysfunctional
family or having low self-esteem can also be a cause. Some people’s
chronic stress is obvious. They live in horrible conditions or have to
endure terrible abuse. They live in a war-torn country or suffer
discrimination. Other chronic stress is less obvious. The person who
despises her job and feels she can never accomplish her dreams is under
chronic stress. So is the person who feels trapped in a bad
relationship. Sometimes, chronic stress is the result of acute or
episodic stress. An acute illness can evolve into chronic pain. An
abused child can grow up to suffer self-loathing or low self-esteem.
10. Another Way to Categorize Stress
Some schools of thought hold that there are four main types of stress:
• Eustress is a type of short-term stress that gives you momentary strength.
• It occurs at times of increased physical activity, enthusiasm, and creativity.
• For example, an athlete experiences eustress before a competition.
•
Distress is a negative stress brought about by constant changes to a
routine. It creates feelings of discomfort and unfamiliarity. There are
two types of distress: acute (brief and intense) and chronic (prolonged
but not necessarily less intense).
• Hyperstress
occurs when a person goes over the line of what he or she can handle.
This type of stress results from being overworked or overwhelmed.
•
Hypostress is the opposite of hyperstress; it occurs when a person is
feeling stagnant or bored. People who experience hypostress are often
restless and longing for inspiration.
11. Talk to Your Doctor
Stress
is a simple concept, but all the details surrounding stress can get
confusing. There are many things you can do on your own to sort out your
stress situation. You can read books about stress, do web research on
the topic, and you can also talk to family, friends, and coworkers about
their stress experiences. Those are all good options, but you may come
to a point where you really need or desire a more personal, professional
opinion. In that case, talk to your doctor. Before you do, though, take
the time to write down some of your thoughts about what might be
causing you stress in your life. Bring those thoughts and any questions
you have to your appointment, and don’t leave until you get all your
questions answered.
12. Take Steps to Get Enough Sleep
Depending on
what type of stress you’re dealing with, you may be losing sleep as a
result. But sleep is extremely important to your overall health. Making
sure you get enough sleep may require a two-pronged approach:
1. Make the time for sleep.
2. Treat the sleep disorder.
However,
if you do not have a sleep disorder but need to make time for sleep, or
if you have plenty of time to sleep but have a sleep disorder, you
obviously require only a single approach. In any case, if you aren’t
getting enough sleep, you are increasing your stress, compromising your
health, and probably operating well below your potential.
13. Make a Commitment to Yourself
Figure
out why you aren’t getting enough sleep, then commit to changing your
routine. How could you rearrange your schedule to get some things done
earlier, allowing for an earlier bedtime? Could you rearrange your
schedule to allow a later wake-up time? If you are staying up late to
watch TV or surf the Internet, try skipping the media blitz for a few
nights to see how the extra sleep changes your mood and energy level.
14. Give Yourself a Bedtime
Create
a bedtime ritual for yourself. Parents are often advised to give their
sleep-resistant children a routine, but the technique works for
grownups, too. Your routine should include a series of steps that are
conducive to relaxation— for example, a bath or shower, then perhaps a
few minutes of deep breathing or other relaxation technique; a cup of
herbal tea; or a good book instead of the television or computer. Try
not to get into the habit of falling asleep in front of the TV. Once in
the habit, falling asleep without the TV will probably take longer, and
you may not sleep as well. Then, it’s lights out.
15. Don’t Stress When You Can’t Fall Asleep
Don’t
get all stressed out about not being able to get to sleep. An
occasional night of too-few ZZZs won’t hurt you as long as you usually
get enough sleep. Rather than lying in the dark, tossing and turning in
frustration, turn on the light and find something to read. Get
comfortable. Sip some warm milk or chamomile tea. Meditate. Breathe.
Even if you don’t get to sleep, at least you’ll get to relax. And you’ll
probably feel drowsy soon.
16. Get Help for Insomnia
If you are having trouble sleeping, try these suggestions:
• Don’t drink or eat anything containing caffeine after lunch.
• Eat a
healthy, light, low-fat, low-carbohydrate dinner. Fresh fruits and
vegetables, whole grains instead of refined grains, and low-fat protein
like fish, chicken, beans, and tofu will help your body to be in a
calmer, more • • balanced state come bedtime. Avoid high-fat, overly
processed foods in the evening.
• Eat a
light dinner. Late, large dinners are upsetting to your digestive
system. For a peaceful night’s sleep, make dinner your lightest meal.
• Don’t drink
alcohol in the evening. While many people have a drink thinking it will
help them get to sleep, alcohol actually disrupts sleep patterns, making
your sleep less restful. Alcohol may also increase snoring and sleep
apnea.
• Get enough exercise during the day. A well-exercised body will fall asleep faster, sleep longer, and sleep more productively.
If
you are still having problems sleeping, talk to your doctor about it.
Studies show that two-thirds of Americans have never been asked by their
doctors how well they sleep, but 80 percent have never brought up the
subject with their doctors, either. Tell your doctor you are concerned
about your sleep problems. He or she may have a simple solution.
