Stress

Dr. Hans Selye, the father of stress theory, defined stress as "the nonspecific response of the body to any demand made upon it." The "demand" can be a threat, a challenge or any kind of change which requires the body to adapt. The response is automatic and immediate. Stress can be good when it helps us perform better, or it can be bad when it causes upset or makes us sick.

The common symptoms of stress include:

	Physical Symptoms: fatigue, headache, insomnia, muscle aches/stiffness (especially neck, shoulders and low back), heart palpitations, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating and frequent colds.
	Mental Symptoms: decrease in concentration and memory, indecisiveness, mind racing or going blank, confusion, loss of sense of humor.
	Emotional Symptoms: anxiety, nervousness, depression, anger, frustration, worry, fear, irritability, impatience, short temper.
	Behavioral Symptoms: pacing, fidgeting, nervous habits (nail biting, footling), increased eating, smoking, drinking, crying, yelling, swearing, blaming and even throwing things or hitting.

Stress is caused by so-called "stressors," which can be external and internal.

External stressors include:

	Physical environment: noise, bright lights, heat, confined spaces.
	Social (interaction with people): rudeness, bossiness or aggressiveness on the part of someone else.
	Organizational: rules, regulations, "red tape," deadlines.
	Major life events: death of a relative, lost job, promotion, new baby.
	Daily hassles: commuting, misplacing keys, mechanical breakdowns.

Internal stressors include:

	Lifestyle choices: caffeine, not enough sleep, overloaded schedule.
	Negative self-talk: pessimistic thinking, self-criticism, over-analyzing.
	Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking.
	Stressful personality traits: Type A, perfectionist, workaholic, pleaser.

It is important to note that most of the stress that most of us have is actually self-generated. This is a paradox because so many people think of external stressors when they are upset: It's the weather, my boss, my children, my spouse, the stock market. Recognizing that we create most of our own upsets, however, is an important first step to dealing with them.

Sometimes, techniques for mastering stress may involve difficult mental and emotional adjustments, and the guidance of a trained therapist can help you make those adjustments by changing stressful situations and/or changing your thinking in such areas as:

	Time and money management.
	Assertiveness.
	Problem-solving.
	Possibly leaving a job or a relationship.
	Looking at things more positively.
	Seeing problems as opportunities.
	Refuting negative thoughts.
	Keeping a sense of humor

Brenda will work with you to try and reduce the stress you feel, and will introduce you to relaxation techniques that may prove useful in your everyday life.