Tag Archives: stress

Reducing stress hinges on individual resilience

It’s 2019 – a New Year! A popular resolution made at this time of year is to “reduce the stress in my life.” The solution is not simple; stress or what is perceived as stressful varies from person to person

One’s ability to adapt to stressful situations and crises is often referred to as emotional resilience. Although it is thought that we are born with a certain degree of emotional resilience, it is also something that can be developed. The more emotional resilience you have, the better you can cope with the stress in your life.

Characteristics of emotional resilience:

Emotional awareness • the ability to understand what you are feeling and why you are feeling it
Perseverance • focus on being action oriented to move beyond stress
Internal locus of control • believe that you have the power to control events and outcomes, not external forces
Optimism • see positives in situations and believe in your strengths
Support • have a strong network and supportive friends and family members
Sense of humor • maintain levity amid life’s highs and lows
Perspective • learn from mistakes and see obstacles as challenges
Spirituality • often associated with stronger emotional resilience

The first step in stress management is to accept responsibility for the role you play in creating or maintaining it.

The 4 A’s of dealing with stressful situations

Avoid unnecessary stress

  • Learn to say “no”
  • Avoid people who stress you out
  • Take control of your environment
  • Shorten your to-do list
  • Prioritize – distinguish between must do and should do

Alter the situation

  • Express your feelings
  • Be willing to compromise
  • Be more assertive
  • Manage your time better

Adapt to the stressor

  • Reframe the problem
  • Look at the big picture
  • Adjust your standards – perfectionism is a major source of avoidable stress
  • Focus on the positives

Accept the things you cannot change

Remember to make time for fun and relaxation and adapt healthy lifestyles. Connect with others, exercise regularly, eat a healthy diet, reduce caffeine, sugar, and alcohol, avoid cigarettes and recreational drugs, and get enough sleep

Please visit Prescription for a Better Life by Susan Locke, M.D., at www.healthnetworkfoundation.org

If you would like more information about Healthnetwork Foundation and how we can advocate for you, please call or email us today.

SUSAN LOCKE is Healthnetwork Foundation’s medical director.

50 common signs of stress

Stress can affect every aspect of your life. Here are some tips to spot problems . . .

Whether you are experiencing stress due to a recent situation or you have been experiencing stress for a long time, your body and mind may be experiencing different symptoms. Here are some warning signs that stress is affecting your body and mind.

1. Frequent headaches, jaw clenching or pain
2. Gritting or grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Lightheadedness, faintness, dizziness
7. Ringing, buzzing or “popping” sounds
8. Frequent blushing, sweating
9. Cold or sweaty hands, feet
10. Dry mouth, problems swallowing
11. Frequent colds, infections, herpes sores
12. Rashes, itching, hives, goose bumps
13. Unexplained or frequent allergy attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhea
17. Difficulty breathing, sighing
18. Sudden attacks of panic
19. Chest pain, palpitations
20. Frequent urination
21. Poor sexual desire or performance
22. Excess anxiety, worry, guilt, nervousness
23. Increased anger, frustration, hostility
24. Depression, frequent or wild mood swings
25. Increased or decreased appetite
26. Insomnia, nightmares, disturbing dreams
27. Difficulty concentrating, racing thoughts
28. Trouble learning new information
29. Forgetfulness, disorganization, confusion
30. Difficulty in making decisions
31. Feeling overloaded or overwhelmed
32. Frequent crying spells or suicidal thoughts
33. Feelings of loneliness or worthlessness
34. Little interest in appearance, punctuality
35. Nervous habits, fidgeting, feet tapping
36. Increased frustration, irritability, edginess
37. Overreaction to petty annoyances
38. Increased number of minor accidents
39. Obsessive or compulsive behavior
40. Reduced work efficiency or productivity
41. Lies or excuses covering up poor work
42. Rapid or mumbled speech
43. Excessive defensiveness or suspiciousness
44. Problems in communication, sharing
45. Social withdrawal and isolation
46. Constant tiredness, weakness, fatigue
47. Frequent use of over-the-counter drugs
48. Weight gain or loss without diet changes
49. Increased smoking, alcohol or drug use
50. Excessive gambling or impulse buying

Recognize any of these symptoms? To take control of stress, you need to accept responsibility for the role you play in creating or maintaining it. The first step is to identify your stressors, while looking at your habits, attitudes and excuses:

• Smoking
• Drinking excessively
• Over-eating or under-eating
• Using recreational drugs to relax
• Sleeping too much
• Procrastinating
• Withdrawing from family, friends and activities
• Anger outbursts

Here is a simple formula for dealing with stressful situations – the four “A’s”:

Avoid the stressor: Learn to say no. Avoid people who stress you out. Take control of your environment. Shorten your To-Do list. Distinguish between “must” and “should.”

Alter the stressor: Express your feelings. Be willing to compromise. Be more assertive. Prioritize.

Adapt to the stressor: Reframe the problem (adopt a more positive perspective). Look at the big picture (focus on the positive). Adjust your standards (perfectionism is a major source of avoidable stress).

Accept the stressor: Look for the upside. Share your feelings. Learn to forgive. Don’t try to change the uncontrollable.

Dr. Susan Locke

Dealing with stress often means counteracting stress with these de-stressing tips:

• Set aside daily relaxation time, meditate
• Take vacations, get enough sleep
• Practice progressive relaxation
• Relax your breathing
• Strengthen relationships
• Exercise regularly
• Eat a healthy diet
• Reduce caffeine and sugar
• Avoid excessive alcohol
• Avoid smoking, recreational drugs
• Get professional advice
• Cognitive/behavioral therapies
• Biofeedback
• Medications
• Schedule an executive physical and consult with medical experts

If you feel that stress is having a negative impact on your health, the best tool we can recommend is an executive physical. Call Legatus Healthnetwork today to schedule yours!

Susan Locke, MD, is Healthnetwork Foundation’s Medical Director.

Healthnetwork is a Legatus membership benefit, a healthcare “concierge service” that provides members and their families access to some of the most respected hospitals in the world. One Call Starts It All: (866) 968-2467 or (440) 893-0830. Email: help@healthnetworkfoundation.org