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Stress, Distress, Eustress and You

As we go along this path called life, we may at some points find ourselves in situations, environments, relationships, or circumstances that we consider stressful.  These bumps along the road, which can, at times feel more like craters rather than just a pothole to avoid, impact us in many ways.    No human is immune to times of stress. Even Queen Elizabeth II had what she phrased as her “annus horribilis”.

”1992 is not a year on which I shall look back with undiluted pleasure. In the words of one of my more sympathetic correspondents, it has turned out to be an annus horribilis”

 Stress is considered part of life.  But what exactly is stress?

Hans Selye, a pioneering endocrinologist, introduced the concept of “stress” in a medical context and developed the General Adaptation Syndrome model to describe the body’s response to stressors.

The physical, chemical, and biological responses in his theory of resistance or adaptation after an injury.  “Stress,” Selye insisted, “is essentially the rate of all the wear and tear caused by life.”1  Selye identified these stages as alarm, resistance, and exhaustion. Understanding these different responses and how they relate to each other may help you cope with stress. The Alarm stage is the immediate response to an event, imagine being cut off while driving in heavy traffic, your heart rate and breathing increase, you may swear, and feel tense. Once the danger passes your heart rate , breathing return to normal.  The fight-or-flight or freeze response that occurs in the alarm stage is for your protection. A higher hormone level of cortisone, or adrenaline is for your benefit. It provides you with energy and improves your concentration so you can focus and tackle the situation. When stress is short-term or short-lived, the alarm stage isn’t harmful.

Some stressful situations, like going through a divorce, or a high stress job continue for extended periods of time. If the stress is not resolved, your body remains on high alert, it eventually adapts and learns how to live with a higher stress level. In this stage, the body goes through changes that you may not be conscious of to cope with stress.

Your body continues to secrete the stress hormones and your blood pressure remains elevated. You may think you’re managing stress well, but your body’s physical response tells a different story. If the resistance stage continues for too long without the break needed to reset, restore and recover to offset the effects of stress, this can lead to the exhaustion stage.  Resistance stage includes irritability, frustration and poor concentration. Sleep is interrupted, not as deep, and does not get to the necessary stage of cell renewal.

The exhaustion stage is the result of prolonged, chronic stress.  Exhaustion stage happens when your physical, emotional and mental resources are drained to the point where you can no longer have the strength to fight stress. A little event may be what breaks the proverbial camels back.  Hopelessness, fatigue, burnout, depression and anxiety are indicators, of this stage.  Decreased stressed tolerance and decreased immunity also factor in.   The physical effects put you at risk for stress-related illness.

  When does stress become a problem?  What can we do to counter the effects of stress?

​  The specific ranking of life events by stress level, known as the Social Readjustment Rating Scale (SRRS), was developed by psychiatrists Thomas Holmes and Richard Rahe in 1967. This scale assigns Life Change Units (LCUs) to various life events to quantify their stress impact. The top 10 stress-inducing life events according to the SRRS are:​

  1. Death of a spouse – 100 LCUs​
  2. Divorce – 73 LCUs​
  3. Marital separation – 65 LCUs​
  4. Imprisonment – 63 LCUs​
  5. Death of a close family member – 63 LCUs​
  6. Personal injury or illness – 53 LCUs​
  7. Marriage – 50 LCUs​
  8. Dismissal from work – 47 LCUs​
  9. Marital reconciliation – 45 LCUs​
  10. Retirement – 45 LCUs​

These events are considered significant stressors that may increase the risk of health issues. It’s important to note that individual responses to these events can vary, and personal coping mechanisms play a crucial role in managing stress. ​ Remember, this prognosis may not be true in all cases for all people. It depends on the individual. The belief system they have, the support they have, and the coping mechanisms they employ.  A marriage is happy occasion so why would it be on the list? A marriage brings with it change. Change is not a bad thing and is often a necessary requirement to advancement and growth. It is how we perceive change that creates either a resistance or enhancement response in us.  A wedding can be stressful due to the perceived obligations, we put upon ourselves. It can also be a joyous celebration of the love we share.  Eustress is a positive stress. It is performance enhancing, often a short-term experience where one has perceived control, and it improves well-being. Imagine studying for a big exam, or interview, excelling at it, and the confidence, joy and courage you receive because of your efforts.  The impetus, the push either from yourself or a coach, parent, mentor, advisor, trainer is needed to get you to do the work required to reach your full potential.  That is one of the reasons for deadlines.  Humans are motivated by either the pleasure of reward, or by the avoidance of the pain, disappointment, or penalty or embarrassment of not doing the ‘thing’.  The whole income tax system in this country is precipitated by this principle.  How many people find doing their tax return to be stressful?   It is the reward at the end of a challenge that we focus on.  This is true of so many projects, endeavors, goals we set. There may well be frustrations along the path to the goal.  Focus on the result. Jeff Kranos tell us that “Acute short-term stress in the human body confers a health benefit and activates pathways that promote longevity and resilience.”  Good Stress. To build muscle, the muscle fibres need to be worked beyond their current capacity. Then rest is required, nutrition to fuel the growth of the muscle before the muscle is ready to be worked again.  Good Stress.

 Distress on the other hand, decreases performance. It can come with emotional, physical, and mental symptoms including but not limited to, back pain, headaches, digestive issues, irritability, emotional outburst of anger, tears, sadness,  apathy, lack of self-care, vision issues, sleep disturbances, mood swings, and brain fog or lack of focus or feelings of overwhelm.  If we stay in Distress for too long, it can lead to more serious issues like depression, high blood pressure, adrenal, hormonal and heart concerns. Distress can lead to dis ease.  Distress doesn’t allow for the rest and recovery period.  Our minds, bodies and emotions need to have a rest period to renew, restore and grow.

The Good News is:  You have the keys to change the outcome.  Our beautiful brains have plasticity. Most our bodies cells renew daily. Your biofield contains the energy of life.  It gives you the energy to live well. Bioenergy, the energy of life, provides us with the energy, needed to live. When the bioenergy is gone, the body is life-less.  Bio means life.   So be good to your biofield. “The body is an energy system in constant energetic interaction with its environment.”  “Healing happens on a non-conscious level through a transformation of the way you think and act.” Z. Hochstatter.  Our thoughts create.  It is essential to watch your thoughts.

Here is a list of practical things you can do starting today to help balance your stress levels.

1: Identify whether you are stressed. Just because something is happening outside of you, does not mean you need to stress about it.  You can choose whether you want it to concern you or not.  2: Identify your stressor. Is it a physical environment, work environment,  personal relationship, your self-image? Are your thoughts destructive to your peace of mind?   Are you at battle with your values?

 3: Identify the reason for stressor. Can you change your location if it is too noisy, or the temperature is irritating?  Is it an internal or external stressor?  Are there steps you can take to change?  Now make a plan.  

 4: Identify and apply an appropriate stress management strategy.  You can make changes to how you are living. Sit down and write a list of what is bothering you.  Leave space to write in the answers/solutions to the concerns.  Make another list of how you would like your life to be.  Be specific.

Ask yourself what habits are detrimental to your well-being?  What are you doing to bring joy into your daily life?  Can you speak with a trusted friend, counsellor or therapist?

 DO some physical activity, preferably outside!  Walking for 25 minutes a day has been proven to lower blood pressure and improve the metabolic rate.  Look at your diet. Sugar is a killer. Sugar feeds cancer and disrupts hormones.  (  I like cake on special occasions too.  A delicious chocolate cake brings me joy. One of the things that make it special is that it is a special occasional treat, not a staple food:} I bless it and eat it.

Every month Rose and I offer a PureBioenergy Healing Therapy for Stress Reduction. We know that stress causes 80% or more of all illnesses. “The energy we work with is informed. It is creative. This means it has the power to create or recreate the well-being of the person. When this happens, it happens on all levels. It happens on the physical level, emotional level, mental level and spiritual level. “We don’t address the illness, we address the health.” Zoran Hochstatter – 3 Chairs.  Sign up for and attend the 4 day PureBioenergy Healing Therapy Online.    Experience the change that happens when you start to be healthy, happy and joyful.  Private PureBioenergy Healing Therapy is available in person or by distance for specific issues or ailments as well. You can reach me at [email protected] to set up an appointment.   The reason we offer a monthly PureBioenergy Healing Therapy Online is that it provides a consistent method to balance stress so  you do not get to the exhaustive stage.  Here is the link to be put on the mailing list for our monthly healing events.

2024 was a highly stressful year for me, and my family.  I give credit to God, prayer and PureBioenergy Healing Therapy which I asked for, paid for, and received the many benefits of mental, physically, emotionally and spiritually. I am grateful for the friends that checked in, walked with me, and made me laugh along the way.  Stress can make us a stronger, resilient compassionate person.  We manage stress, so it does not control us.

Featured

Stress Management

Oh My Gosh. Yes, we are going to talk about stress management. And not just because the holidays are upon us. Stress management is something we want to be doing all the time. Stress hormones like cortisol, adrenaline and norepinephrine are necessary to our fight and flight response. When the stress hormones are in overdrive, they can wreak havoc in the body. Symptoms of elevated stress hormones can include any of the following:

  • Fatigue,
  • Irritability,
  • Headaches,
  • Intestinal problems, such as constipation, bloating or diarrhea,
  • Anxiety or depression,
  • Weight gain,
  • Increased blood pressure,
  • Low libido, problems with regular ovulation or menstrual periods, inability to orgasm,
  • Difficulty recovering from exercise,
  • Poor sleep,
  • Muscle pain or tension in the head, neck, jaw, or back,
  • Lack of focus and inability to make decisions.

None of this sounds like something I want to engage in. However, I have and still dance with a few from time to time. Even though stress is part of the human condition you do not have to keep it living under your roof indefinitely. Think of stress as that family member or friend who does not know when to leave. Eventually you have to do something.

We can manage our stress. There are high stress situations in life such as job loss, death in the family, divorce, trauma, giving birth, renovations, or illness. Situations such as these introduce feelings of depression or anxiety. These are normal – for a while.  The trick is to recognize when you are stressed and choose to do something about it.

When we are in crisis situations managing stress is not what is on your mind. Survival is. It would tick me off, supremely, when well meaning people would tell me I needed to manage my stress when I was trying to survive a trauma. Stress management will come once the crisis has passed. And yes, the crisis will pass. That is a topic for another post.

We have all gone through crisis situations. We all know the feelings of panic, heart palpitations, sweaty palms, extreme anxiety, and looking for a way out. These are the fight, fright or freeze responses to impending danger, whether perceived or real. After the threat has passed the stress hormones should calm down. But what if you are surviving a situation that is in constant crisis, such as physical abuse or mental torment. You are constantly on alert. These symptoms become your normal. We stop recognizing the symptoms because we are so accustomed. These symptoms are also wreaking havoc on your body and mind.  There is no way you can “manage” stress in situations like this. All you do is survive moment by moment. There is, however, a way you can release some of the stress.

When you are alone, the simplest coping mechanism is breathing; measured, deep breathing. If you can count and take a slow deep breath you can do this.

  • Take one deep cleansing breath, in and out.
  • Now, breathe in slowly to a count of six.
  • Pause to the count of three.
  • Exhale slowly to the count of six.
  • Pause to the count of three.
  • Repeat

Repeat until you have stopped shaking or you feel the tension release from your shoulders. I used to do this when the kids and I sequestered ourselves in one of their bedrooms when he was on a rampage. Together we would breathe. Then we would wait until he passed out. Often times the children would fall asleep in my arms. At the time I did not know this was a stress management tool. I was just getting a grip. The breathing would calm the children down quite quickly. It took me a lot longer to calm down, but calmness came over me every time. Breathing does not take the threat away. Breathing calms you down so you can think. It is our prayer that you have the courage to exit a situation like this. There are organizations to help you. Judy and I have used these organizations. Be prepared and find these places in advance of when you need them. I found it difficult to think during a crisis and learned to be prepared in advance. Having the information ready also helps to reduce your stress in the moment. You have a plan.

For those of us who have lived way too long with stress as a back seat driver we have some tips to help you get a firm grip on your stress. Choose one of these management techniques to get started. You do not have to do everything. If you hate exercise do not use it as a stress management tool. It will just stress you out more. Do something that rings true for you.

Exercise

So yes, I’ll get the “exercise” tool out of the way. Any exercise is good. I like walking and find that walking allows me to turn down the stress. Find a form of exercise that you like such as running, swimming, dancing, biking, or aerobics. You do not have to spend lots of money on exercise equipment or any at all. There are so many exercise routines that you can access on YouTube. Running requires a pair of running shoes. Dancing can be done in your living room or when you are cleaning. Turn up the tunes! Music itself calms the beast and shifts our mood.

Exercise helps lift your mood. This is because it stimulates your body to release a number of hormones like endorphins and endocannabinoids. When you exercise you tend to feel less anxious and more positive about yourself. When your body feels good, your mind often follows.

Did you know that exercise can reduce pain? It appears counter intuitive doesn’t it. It works. Movement gets fluid and those feel-good hormones moving around your body. Pain is blocked. That is why physiotherapy works. Physiotherapy gets body parts moving and pain is released. In every book I have read about specific areas of pain the prescription is movement before drugs.

Physical activity improves sleep. Better sleep means better stress management. Sleep renews the brain and body. Take care not to exercise too close to bedtime. Exercise too close to bedtime can disturb sleep for some people.

If you don’t have the time or energy for a formal exercise program, you can still find ways to move during the course of the day.

  • Bike or walk to the store instead of driving.
  • Use the stairs instead of the elevator.
  • Park as far as you can from the door.
  • Hand-wash your car.
  • Clean your house.
  • Walk on your lunch break.
  • Do cat stretches while on the couch. Have you ever watched a cat stretch. Mimic those movements. If you have never watched a cat stretch, check out this video. Modify the stretches to suit you.

Food – Your Nourishment.

UGH! Really? Yes – really. Your nourishment is vital to managing stress. We have all experienced stress eating. Sweets, cookies, cakes, chips, anything that temporarily satisfies the emotional state. Have you noticed that you usually beat yourself up after indulging in emotional eating? And you feel like crap. I was in a support group, and we talked a lot about emotional eating. Not one woman in the group felt good after a binge. We are bound to have binges. That is okay – on occasion. Be kind to yourself and vow to try harder and be prepared with a different strategy next time.

One of the benefits of eating healthy foods is your mental health. A healthy diet builds up your immune system, levels your mood, and lowers your blood pressure. Eat your vegetables. Vegetables should be half your plate. Protein, grains and complex carbohydrates fill the rest.

Antioxidants protect your cells from the damages of chronic stress.  You can find antioxidants in a huge variety of foods like beans, fruits, berries, vegetables, and spices such as ginger and tumeric.

Sticking to a healthy lifestyle is easier with a few simple tips.

  • Make and stick to a shopping list.
  • Do not shop hungry.
  • Carry healthy snacks and water with you when you leave the house.
  • Stay away from processed foods as much as possible.
  • Be mindful when eating.

There are supplements available that can decrease the effects of stress on the body and mind. Be sure to get enough vitamin C, magnesium, and Omega 3 fatty acids as part of a balanced diet. Omega 3 is found in wild fishes such as salmon, sardine, mackerel and herring.  Vitamin C can be found in cherries, grapefruit, oranges, moringa powder (put it in a smoothie). Magnesium is found in your leafy greens and cruciferous vegetables (broccoli, brussel sprouts, cauliflower).  

Let feed be your medicine and medicine be your food. Hippocrates

Sleep

Do you struggle to fall asleep? This is a common side effect of stress. Insomnia is the inability to fall and stay asleep at least 3 times a week for at least 3 months. Lack of sleep can also add to your stress level and cause a cycle of stress and sleeplessness. It is a vicious cycle. So how do you get to sleep? Sleep habits. Sleep habits involve your daily routine and the way you set up your bedroom.  Sleep habits include:

  • getting outside even if the sun is not shining. I have a friend that says there is no such thing as bad weather, just bad clothing.
  • Exercise of some kind.
  • Drink less alcohol.
  • Drink caffeinated beverages before 2 pm.
  • Set a sleep schedule. You know – just like you had for children. Try having the same bedtime every night. Set your alarm for the same time every morning. That includes weekends. Try this for one month.
  • No electronics or television for 30 minutes before bed. If you like to read use an old-fashioned book. This is only for one month. It is not a life sentence.
  • Try meditation or other forms of relaxation at bedtime.

How do you set up your bedroom as part of good sleep habits? Your room should be dark. Black out curtains are a good idea. Keep your bedroom cool and as quiet as possible. When it is time for bed keep your phone outside of the bedroom. You can keep it in your ensuite bathroom. Just keep it out of your bedroom. The farther away the better. And turn it off. There are exceptions to keeping your phone turned on. Those are exceptions. Not the rule. Your bed should be supportive, have plenty of space and be comfortable. Pillows should support your neck. The material you sleep on is important. Natural fiber sheets are better for the body.

Connect with people. 

Spend time with a friend or family member who will listen to you. If you think you have exhausted people who will listen to you and can afford a therapist go to a therapist. Talking out your anxieties is a natural way to soothe you and reduce your stress. Better results can be obtained when you walk and talk. Connecting with people in person releases a hormone that breaks your fight-or-flight-or-freeze reaction. You enter a state of relaxation. Hugs help too.

Behavior. 

The manner in which you respond to people directly affects your stress levels. You can manage your response to people by:

  • Not overcommitting yourself (I still struggle with this one, but I am getting better.)
  • Share responsibility. You are not responsible for everyone nor everything.
  • Adopt the phrase, “I will think about that.”
  • Walk away from a heated situation or step back.

The voice inside your head. 

Nothing affects your stress levels like the voice inside your head. Realize that you can control your inner voice. You can swap negative thoughts for positive ones. The benefits of positive self-talk are:

  • stress reduction,
  • a longer life,
  • lower levels of depression,
  • greater resistance to the common cold,
  • reduced cardiovascular disease and
  • better coping skills.

Laughter

Laughing is good for the soul. You take in more oxygen when you laugh. Your body releases the feel-good hormones. Your heart and lungs get a boost. Your muscles even get a wee workout. Laughter improves your immune system, lessens pain, and improves your mood for long periods time. Get together with those girlfriends and get laughing. Even a good comedy movie can lift your mood.

There are so many ways to manage your stress. This is only a few suggestions to get you moving in the right direction. A few others are Epsom salt baths, drink water, and be creative.

Feel free to share your favourite stress management techniques. We and our community would love to hear them.