Stress-it seems like it's unavoidable. And to some extent, it is; however, not all stress is bad. Minor instances of stress keep us engaged and challenged; it makes life interesting and helps us achieve our goals. The danger, however, is when stress becomes the norm.
Chronic stress can have all kinds of negative effects on your health. Aside from that familiar queasy feeling in your stomach, stress can cause headaches, insomnia, indigestion, irritability and lack of concentration. It also makes you more likely to get sick. Have you ever wondered why colds and the flu always seem to attack when you're at your busiest? It's because your body's physical response to stress actually suppresses your immune system, making you more susceptible to infectious diseases. Other more serious side effects of stress can include heart rhythm irregularities, angina (severe chest pain), high blood pressure and an increased risk of heart attack and stroke.
Physical response to stress
You've probably heard of the fight or flight response. When you find yourself facing a stressor or threat, your body quickly prepares itself to either confront the challenge or avoid it. To do this, it produces several types of hormones, among which include epinephrine and cortisol. These hormones cause the heart to beat faster; the passageways in your lungs expand and blood flow to your muscles increases. Once your body reacts (by either "fighting" or "fleeing"), everything goes back to normal: your heart stops pounding, you breathe easier and your muscles relax.
Most of the stress men face today, however, is not so immediately resolved. The major causes of stress for most men are family/relationships, finances and work. Yet stress can come from anywhere-what one man finds relaxing another man may find annoying. It's important to know what causes you stress and find ways to manage it.
Managing stress
There are three important ways of managing stress: keep your body healthy so that stress doesn't take such a negative toll on it; anticipate and prevent stressful situations; do things that help you relax when stress is unavoidable.
- Maintain a healthy diet . Your body will not be able to handle stress well-and will be more susceptible to the negative effects of stress-if you're malnourished. You should eat regularly and choose foods that have important health benefits: fruits and vegetables that are rich in vitamins; whole grains that provide your body with complex carbohydrates and fiber; and lean meats and low-fat dairy for good sources of protein to keep your muscles strong.
- Exercise regularly. If it seems like men suffer from more stress today than they did generations ago, it's probably true. When hard work in the form of physical labor was part of a man's daily routine, he was able to relieve any stress by sweating it out. When the body works hard during exercise, it produces the same physical effects as if it were "fighting" an imposing stressor. Because so many men today lead such sedentary lives, stress can build up and take its toll on our health. Be sure to get 30 minutes of aerobic exercise on most if not all days of the week, and practice some form of strength training on at least two nonconsecutive days.
- Limit or avoid caffeine, nicotine and alcohol. Stimulants like caffeine and nicotine cause your heart rate to increase and, as a result, make stress worse. All three-caffeine, nicotine and alcohol-can disrupt sleep, which is important in helping the body resist stress. Most men need between seven and eight hours of sleep each night to be fully rested. Smoking and other tobacco products also increase your risk of heart disease and some types of cancer.
- Don't use recreational drugs. Drugs like cocaine and amphetamines, as well as some over-the-counter drugs like cold medicines and decongestants, can lead to symptoms of anxiety due to side effects or withdrawal from the drug. Drug addictions can also put a strain on the relationships in your life, which can lead to prolonged stress.
- Prioritize. If you're like most men, your life is busy. Learn how to prioritize all that you have to do. Have reasonable expectations and set achievable goals and deadlines. It's not reasonable to think that you can do everything for everybody.
- Unplug. We live in an age where we are always accessible-e-mail, cell phones, Blackberries. Remember that these devices are intended to help us, not trap us. Sometimes it's okay to not answer the phone or wait to respond to an e-mail. If you're feeling overwhelmed, unplug and set aside an hour or two each day to return phone calls and answer e-mails.
- Stay connected. Seems contradictory to the previous recommendation, but it's not. Staying connected means keeping in touch with the people who make up your support network: family, friends, neighbors-anyone who serves as a confidant or makes you feel relaxed and happy. When life gets hectic, it's easy to let these relationships go unattended. Avoid this pitfall by setting up regular time to be with your family and go out with friends.
- Develop hobbies. Think of hobbies as entertaining (and safe) distractions. Play golf, go fishing, join a book club, work on cars, go hiking, take up gardening-find an activity that you like doing and stick with it.
- Think positive. As cliché as it may sound, maintaining a positive outlook can help reduce stress. Try to stop negative thoughts before they get out of control.
- Practice relaxation techniques. There are many different relaxation techniques you can do to reduce stress. Some include meditation, guided imagery, progressive muscle relaxation, deep breathing, yoga and tai chi.
If you've tried managing your stress on your own and it still feels out of control, talk to your physician or other healthcare provider. He or she can help you find other sources of help, such as a licensed therapist, counselor or psychiatrist, or a support group that may be dealing with some of the same issues you are.
