Family Health … Take Charge! Studies Link Excessive Stress to Cancer, Heart Disease

What you should know

For some people, stress makes life more interesting. It helps many people to be alert and prepared for certain situations, such as unpredictable traffic. What is stressful for one person might not bother another.

Difficult events or situations at home, work or in public places can cause stress. Conflicts with family or coworkers, financial problems, deaths and illness can make small irritations seem enormous.

Even happy events can cause stress: Getting married, graduating from school, changing jobs or buying a home.

Some people are faced with constant stress. Excess stress can be harmful physically and mentally.

People react differently to stress. Some people get depressed and tired, lose concentration or appetite and dread normal activities. Some people become irritable, anxious, have problems sleeping or resort to drinking or overeating. Some people find that stress becomes so great that they can’t seem to relax and cope with life.

Stress affects an area of the brain that controls response. This can affect memory and the ability to think clearly.

People with negative outlooks may become more distressed than people with positive outlooks. Other people lack the social or family support that could help them. They seem alone without anyone to help them with life’s stresses.

Excess stress can lead to serious physical health problems. Stress hormones affect many parts of the body. A person can develop an increased heart rate, headaches or tense muscles. Digestion can slow down. Stress can contribute to colon problems, high blood pressure, diabetes, weight gain or loss, and chronic neck, shoulder and back pain. Stress is linked to an increased risk for cancer and heart disease. High stress affects the immune system. Children who live with chronic stress tend to be sick more often. Poor general health can add to stress.

People who care for others or who face dire consequences after a mistake are at great risk for high stress.

Stressed-out employees can be very costly in lost productivity and in health care costs. Smart employers create a work culture of health and wellness in order to keep experienced and talented employees. They encourage employees to take walking breaks, exercise and to take care of themselves. Many progressive employers provide resources and insurance benefits to help employees get help before problems become overwhelming.

Vacations for at least two weeks can be especially good for improving health and reducing stress. Studies have shown that an annual vacation can cut the risk of a heart attack in men by 32 percent and in women by as much as 50 percent.

When the economy is a problem, stress often increases. Money problems often cause conflicts at work, between spouses, within a family or with lenders. People may have a harder time paying their bills.

Cost-cutting decisions by bosses can make work stressful. People with paid vacation time may not use time off due to fear of layoffs or falling behind on work. Uncertainty, increased workloads and higher expectations can make employees feel the need to constantly prove their worth. They may take work home or work at night to produce more.

People who balance each part of their lives – family, friends, hobbies, exercise and work – tend to enjoy life and handle stress better than people who do not balance their life’s activities. Workaholics without a balanced life often feel overwhelmed with too many obligations. Women who want to succeed at work and still be perfect homemakers may not take enough time to take care of themselves.

Burnout can be the result of constant stress. Burnout occurs when people under relentless stress feel that there is no time to relax. They eventually suffer mental, emotional and physical exhaustion.

What you should do

Improve your health to increase your ability to cope. Exercise and yoga can reduce stress. A balanced diet low in caffeine and high in fruits and vegetables is wise. Reduce addictive things like alcohol and tobacco. Get enough sleep.

Identify things that create stress and develop a plan to reduce some of the causes. Keep a stress diary if needed.

Don’t try to be all things to all people. Everything does not need to be perfect and busyness does not always lead to the best results. Ask for help when you need it. Find ways to get things done through other people. Maybe a child likes to take walks and can have the job of walking the dog. Perhaps a neighborhood teenager can mow the lawn for a small fee.

Set priorities. Some things don’t have to be done. Learn to say “no.” You don’t have to please and serve everyone.

Don’t say “yes” to so many things that you obligate yourself for too many tasks. Cut out unimportant goals and work.

Make your vacation at least two weeks. An extended time away from daily stresses can refresh your spirit and help you become energized for your job or other daily tasks. You should not be proud to be a workaholic.

Regular counseling or psychotherapy has been proven as an effective way to manage stress. A pastor, psychologist, psychiatrist or trained church elder might help. Meditation, faith or going to church help some people to cope.

Beware of electronic tools that keep you busy everywhere. Instead, use these tools to save time. Set up voicemail to answer when you need a lunch break or time to concentrate on a project. Don’t take your computer on your vacation. Manage your e-mail. Get your e-mail to discard regular junk mail automatically. Handle mail only once and file or discard.

Don’t let a demanding job ruin your health. Look for another job if your job is overwhelming. A job with impossible requirements, lack of recognition, major consequences for minor mistakes or unfair management is an unhealthy job.

For more information

Go to healthymemphis.org/links for more information about stress and stress management.

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Talk to the expert

We’re hosting an online conversation on our Healthy Memphis blog with Dr. Mace Coday, a behavioral health psychologist with expertise in weight management, health promotion and stress-related disorders. She cares for patients at UT Medical Group, Inc., and is an assistant professor of preventive medicine and psychiatry at The University of Tennessee Health Science Center.

Coday will answer questions about stress and stress management.

Go to commercialappeal-web.com /health to submit a question or comment.

She will check the blog periodically and respond.

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(c) 2008 Commercial Appeal, The. Provided by ProQuest Information and Learning. All rights Reserved.