Mark Ehrenshaft, LCSW
is Qualified Supervisor with over 15 years experience. His areas of interest include depression, anxiety, relationship issues, family and parenting issues, men’s issues and substance abuse disorders, with a strong understanding of the recovery process. (954) 583-8831 Ext. 340
Stress Management and Mental Health
It has become commonplace today to hear someone talk of being “stressed out” in response to the many overwhelming demands we experience in our day to day lives. In fact, “stress is the most common cause of ill health in society … underlying as many as 70% of all visits to the doctor.” Most people complain of chest pain, digestive problems, and migraine headaches resulting in ulcers, hypertension and heart disease. Stress may also effect us mentally (causing a decrease in concentration and memory, indecisiveness and racing thoughts) and emotionally (contributing to increased anxiety, nervousness, depression, anger and irritability).
Originally defined in 1936 by Hans Selye, stress was understood as the “non specific response of the body to any demand for change.” However because it was viewed as an unpleasant and undesired threat, it became synonymous with “distress” and was perceived negatively as demands exceed our personal and social resources. The stress reaction results from increased adrenaline, a stimulant hormone in our system. This hormone is designed to protect us from perceived danger, and is often called “the fight or flight response.”
Typically ignored are the positive effects of stress, what Selye termed “eustress” such as the benefits of exercise or increased productivity. Thus stress can be viewed as “good” when it motivates us to perform better or “bad” when it causes upset and illness. Increased stress produces increased performance initially, however once it exceeds a certain point, any additional stress results in decreased performance. Trying harder at this point is not only unproductive but often counterproductive. Unfortunately, there is a fine line between these two responses, which varies dramatically from person to person.
The key to decreasing stress is to identify the source of your stress and to learn ways to reduce it. Remember, to master stress you must change. Most stress is internally versus externally driven. External stressors are factors beyond our control such as job loss, family illness or death. Internal stressors are self-generated such as having unrealistic expectations of self or others. Since we create a majority of our stress, we can do something about it, which gives us a measure of control and choice about change. These include changes in your behavior, thoughts & beliefs and lifestyles. By determining the root causes of your stress, you can relieve your current problems and you can prevent future recurrences.
Managing these stressors and learning new coping skills are an essential part of psychotherapy. Some stress management strategies include:
• Regular Exercise
• Getting Adequate and Restful Sleep
• Maintaining a Healthy Diet
• Developing Realistic Expectations
• Balancing Work and Leisure
• Creating a Healthy Perspective & Positive Attitude ( ½ full vs. ½ empty)
• Developing a Support System of Family & Friends
• Relaxation/Meditation