Bad Times Strain Good Health Habits

I recently read a report by the Associated Press that stated that stress from work and the poor economy are wrecking diet and exercise routines across the country. People who give up healthy habits say stress is the main reason. They may skip exercise or reach for sugary foods. When people are under stress, they also tend to sleep poorly. Hopefully this article, by my colleague, Dr. Diana Post, will help you avoid the cycle of stress leading to poor sleep, leading to more stress as you have to deal with your daily tasks while feeling exhausted.

Everyone feels stressed at times, no matter how hard we might try to avoid it. Stress is a normal part of life. But it can cause major problems.

What is stress? Most people understand what is meant by stress. I think it is harder to put it into words. One good definition of stress is when you feel that demands on you are greater than your ability to deal with them. Money (or lack of money), work and family problems are common sources of stress.

Sometimes stress can be positive. For example, when someone gets promoted, the new job can be challenging and stressful. Overall, however, this stress is often viewed as a good thing.

But we are all more familiar with negative stress, such as a divorce, the loss of a job, or the foreclosure of a home. Stress can affect your physical and emotional health. The most difficult stress is usually long-term, constant, and unexpected.

People are now feeling stress because of the difficult economic picture in this country. Home foreclosures and unemployment, higher gasoline and food prices, and disappearing job security can all make us feel stressed.

People under stress often react with unhealthy behavior. They drink too much alcohol, smoke cigarettes, and eat sugary and fatty foods. Unfortunately, this can lead to more stress. You get more upset by eating all the junk food! Eventually you've set up a vicious circle of stress and bad choices.

What are symptoms of stress? Often when people are stressed, their blood pressure goes up, their muscles get tense and they become depressed and irritable. Stress can release powerful chemicals in the body. These chemicals sometimes lead to health problems such as a weak immune system.

How do you deal with stress? Rather than eating unhealthy foods or smoking more, there are much better ways to try to deal with stressful situations. Given the gloomy predictions about unemployment and the economy, we all need to learn how to reduce stress. Here are some ways to reduce stress:

• Try to carefully think through difficult situations.
• Be flexible.
• Be realistic.
• Talk to someone about your troubles.
• Learn to manage your time. You can get more done while controlling stress.
• Find time to exercise regularly.
• Eat a balanced, healthy diet. Avoid reaching for sugary snacks or fatty fast food.
• Limit your alcohol use, and don't take illicit drugs. Drugs and alcohol can prevent you from dealing with stressful problems directly.
• Get a good night's sleep.
• Consider learning some relaxation techniques. There are many of these, and most are easy to learn. Take breaks when you are at work.
• Seek professional help if you feel overwhelmed by the stresses in your life. Stress-management counseling is often very helpful.

Julie K. Silver, M.D., is an assistant professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School. She is also the Chief Editor of Books for Harvard Health Publications.

Stress Management
Stress isn't all bad. But too much stress for too long creates what is known as "chronic stress" which has been linked to illnesses like heart disease and stroke, in addition to the emotional toll that stress can take. From Harvard Medical School, Stress Management: Techniques for preventing and easing stressis a special report that can help you identify triggers for stress in your own life and understand the how stress affects your body. The report also gives you useful tools, including a portable guide to reduce stress, a meditation wallet card, and a stress-relief planning chart.

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