Past Tense

Overcoming stress and anxiety

by M. N. Achong, MD

Let's face it: life is stress. Stress comes in mental and physical forms from everywhere—personal relationships,work, health and finances. As a busy physician and working mother of two, I can definitely relate. The constant challenge for each of us is to constructively react and respond to our life stressors.

The body’s reaction to stress is actually an instinctual and complex defense mechanism commonly known as the fight or flight response, wherein several critical hormones rise to meet an offending challenge. These reactions are protective in emergency situations, like getting out of the way of a speeding car, but this heightened full-body response should not go on for any prolonged period of time.

Perpetual stress can and does cause serious physical and psychological problems. Feeling anxious, worried, powerless and uptight takes a huge toll on the body, mind and spirit. Chronic stress can also make existing chronic health problems like heart disease and gastrointestinal disorders more difficult to manage.

Possible physical signs of stress include back and neck pain, constipation, diarrhea, high blood pressure, sleeping problems, shortness of breath, chest discomfort, stomach pain and weight gain or loss. Stress can also result in mental disorders, notably depression and anxiety conditions.

Our individual stress reactions vary from situation to situation as we mature, but we do have a great deal of control over our response to stress. We must exert this control and find our own creative ways to better deal with stress.

The first step is recognition. Here are some healthy practical tips:

Be realistic. Perhaps the most powerful word in our language is “No.” Sometimes, the best response for you may be saying no to yet another project or added social responsibility. Avoid unnecessary stress of taking on more than you need to handle at home and work.

Make yourself a priority. You cannot give your personal best to anyone if you do not give yourself priority. Discuss stress management with your physician.

Shed the superhero suit. It is honorable to strive for excellence in all aspects of our lives, but no one is perfect. The goal is to achieve balance in all aspects of one’s life. Seek out support and encouragement if you need it.

Do not look too far ahead. Do not worry about things not under your control. Save tomorrow’s worries for tomorrow. Dedicate yourself to enjoying life every day.

Add regular exercise to your daily to-do list. Physical exertion is an effective and powerful stressbuster. You are more likely to be good at whatever you choose to do if you really enjoy it. Find your own outlet for physical enjoyment. Perhaps what’s in order is trying a new sport, hobby or activity, or simply walking the links. I am now training for my karate black belt. Remember to always check with your physician before starting any new exercise program.

Eat a well-balanced diet. Get enough sleep and stay hydrated. Water is the drink of choice. Sound and restful sleep is restorative.

Explore prayer and meditation. Scientific research has demonstrated that it makes a difference.