Stress management key to health, happiness Published June 15, 2007 By Captain Carrin Harper, Clinical Psychologist and Kelley Suggs, Health Education program manager MALMSTROM AIR FORCE BASE, Mont. -- "Besides the noble art of getting things done, there is the noble art of leaving things undone. The wisdom of life consists in the elimination of nonessentials." Lin Yutang, Chinese writer, philosopher and poet. Stress is a force that shapes people. Without it, they could not go forward, backwards or sideways; they would only stand still. But what is stress and what does it feel like? This question is difficult to answer because tolerance and symptoms can be different for everyone. There are many emotional, behavioral and psychological components to consider. Though common reactions exist, what stress is for one person may not be stress for another. Experiencing stress isn't always a problem and can be a normal part of everyday life (wedding, birth of a child). But when symptoms of stress change from what is normal for a person - particularly if the symptoms are more intense, last longer or occur more frequently - then stress may become a problem. When people experience stress, whether from internal worry or external circumstance, a physical reaction is often triggered, called the "fight or flight" response. This response is hard-wired into our brains to protect us from danger. The brain sends warning signals, the adrenal glands begin producing hormones (adrenalin), the heart begins to beat faster, breathing becomes more rapid, muscles tense and pupils dilate. This is to prepare the body and mind to run from or fight the threat. This fight or flight response is a necessary system that can actually be life saving when an imminent threat is at hand. For example, when a person suddenly slams on the brakes in order to prevent an accident, they need to react quickly and with minimal thought. This reaction may leave them temporarily on edge with a racing heart and sweaty palms, but it tends to fade and is appropriate to the situation. Some may think they handle stress well or it doesn't affect them. However, their body or mind could be trying to tell them otherwise. Physically, stress can manifest itself through headaches, irregular heartbeat, high blood pressure, shortness of breath, tingling or tightness in the chest, heart burn, sleep changes and decreased sex drive. Behavioral reactions to stress can be social withdrawal, impulsiveness, drop in performance and careless errors or becoming accident prone. Psychologically a person could notice decreased concentration, irritability, anger, depression, denial and anxiety. The good news is that once symptoms of stress are discovered, action can be taken. There are many different resources available (see below: When you need help: places to turn), or a person can take action on their own by practicing diaphragmatic breathing or other forms of relaxation. Taking deep, slow breaths may sound a bit silly, but research shows it is a key part of the recipe for success. Relaxed breathing is synonymous with physical ease, mental focus and emotional calm. Most people take shallow "panting" breaths when under stress, contributing to the problem. By reversing this pattern, the amount of oxygen that enters the body is increased, improving mental and physical performance. (See below: Diaphragmatic breathing). Being ready for stress can help people prevent it from harming them. Prepare for the stress by establishing good health habits now. When stress does have an affect, fall back on practices already in place. Exercise for a minimum of 30 minutes, three to four times per week. Eat small meals or snacks every three hours, starting with breakfast. Avoid caffeine and get the right amount of sleep. Do something you enjoy every day. Put things in perspective and prepare ahead of time whenever possible. Lastly, take small breaks throughout the day to reboot the state of mind. Sometimes despite good on-going stress management habits, stress will get the better of people temporarily. Learning a few skills (deep breathing, passive/optimistic attitude) and understanding how stress works are the first steps toward getting back on track. At the very least, acknowledge stress, vent, process and then release. While no one can remove stress entirely from life, recognizing limitations and prioritizing activities to spend time on things that really matter and bring pleasure are important steps toward gaining better control of your life and happiness. Places to turn for help Mental Health (formerly known as Life Skills): Provides confidential support for active-duty members. Call 731-4451 for details or to make an appointment. Family members can be seen by a behavioral health consultant through their primary care manager. Call 731-4172 for details or to make an appointment. The Chapel: Provides confidential counseling for all members of our military community including families, civilians and retirees. They also provide a variety of enrichment programs for people of all faiths that help strengthen faith, improve coping skills and find personal peace of mind. The schedule is published weekly in the High Plains Warrior. Call 731-3721 for details. Air Force One Source: Confidential, non-reporting, free source of counseling by master's level trained staff. Call 1-800-342-9647 or visit www.militaryonesource.com. HAWC Stress Management Classes: Classes are offered on the last Friday of each month. Call 731-4292 to sign up. SARC/MEO Office: This is the place to go if you have experienced a violent personal assault and need to talk or need help (your case can be confidential at your request). The 24-hour HOTLINE is 781-6005. Diaphragmatic breathing Here are a few tips for learning how to breathe in a deeply relaxed way: 1) Place one hand over your stomach and one over your chest, then try to breathe so only your stomach rises and falls. When you breathe in this relaxed way, your chest won't move much. Practice breathing gently into your belly until it becomes natural (this may take some time). 2) Keep in mind that when your body is fully relaxed, you will breathe between four and six breaths a minute. Notice how many breaths you take. If your norm is between 10 and 25 breaths a minute, focus on just on each breath and how slow you can make it. Practice this several times a day. 3) Begin to incorporate deep breathing into simple activities. When you are showering, preparing breakfast or dinner, cleaning your office or driving your car, notice the quality of your breathing. Is it constricted or shallow? Do you ever hold your breath? See if you can consciously relax into deep, easy breathing in these simple situations. Then graduate into more challenging situations: meetings with commanders, taking care of a child, handling difficult relatives, etc. Remember you are always learning and be patient with yourself. Then enjoy the outcome.