Stress is a natural part of life – even healthy as normal stress keeps us alert and helps us avoid danger.  But what about the extreme stress that we hear about, which can contribute to heart disease, weight gain, depression and other health conditions?  And can we really avoid it at work, during the holidays and while going through significant life changes?

We say YES, but first let’s take a look at the hard cold facts about stress . . .

Patients come to us with aches, insomnia, headaches, gastro-intestinal problems, high blood pressure, chest pain and other symptoms.  These symptoms can be related to specific disease in the body, but often times, they are symptoms of too much stress.  They are our body’s way of telling us that it is over taxed!

A recent WebMD article indicated that 43 percent of all adults suffer adverse health from stress and 75-90% of all doctor’s office visits are stress-related!  Among the many causes of the leading causes of death, stress is a common factor among heart disease, cancer, lung problems, cirrhosis of the liver, suicide and accidents.

So how do you know if you are approaching dangerous stress levels in your life?

Remember, positive stress is a temporary reaction to a threat.  The key word is “temporary.”  Prolonged stress responses in the body can produce the long-term negative affects that we want to avoid.  Many of the symptoms that The Doctor’s Office patients experience on an ongoing basis are stress-related – constant worry, lack of sleep, pain, stomach problems, elevated blood pressure and indicators are stress flags in our office.  Some individuals may not experience many of these symptoms, but turn to alcohol, cigarettes, unhealthy foods and other addictive substances as a way to cope with daily stresses.  An increase in these habits is also an indicator of dangerous stress.  Not only that, but these coping mechanisms may also exacerbate the problem.

What can you do . . . especially during the holidays?

When patients come into the office with these symptoms or indicate use of or increased use of unhealthy coping mechanisms, we dig a little deeper into lifestyle changes that might be causing stress.  Depending on the chief complaints that patients come see us about, we present treatment options for the stress, and sometimes for the associated symptoms.  For example, although stress might be the cause of high blood pressure, we might need to lower it with the help of pharmaceuticals, diet, exercise and stress reduction.

In treating stress, some patients require pharmaceuticals to help them level out enough to effectively deal with the turbulence in their life, while others might require a referral to a therapist or simple lifestyle changes to more effectively reduce stress. 

Below are a few things you can do to reduce your stress during the holidays and actually prevent a decline in your health . . .

• Think through your holiday routine.  You have been around the in-laws enough and have planned plenty of parties or events to know what environments or people trigger stress for you.  Limit your exposure to those situations by taking frequent breaks, asking for help ahead of time and lowering your expectations of yourself by focusing on what is most important to you.

• Eat more!  Yes, I said eat more.  Fatty holiday fare and sugar-loaded goodies contribute to weight gain and limit the body’s ability to effectively handle stress.  But filling up on the good stuff first will make you less likely to crave the bad stuff.  Gravitate toward that plate of veggies, the salad and fruit bowl, then reward yourself with a decadent treat.
  
  
• Avoid alcoholic beverages when possible.  Another way is to alternate 3 oz. of water for every 1 oz. of alcohol.  Since holiday spirits tend to dehydrate the body, you also reduce your body’s ability to handle stress when drinking.  Stay hydrated, safe and healthy at your gatherings.
  
  
• Integrate Exercise into Your Holiday Routines.  Talk a walk after family dinners, park far away from the stores when you shop and take the stairs (you will probably have to do this anyway!)  Schedule active entertainment – a hike, yoga or stretching, a bike ride, snow skiing, paddling on the lake, etc.
  
  
• Pamper yourself.   Try to do this before bedtime.  Taking some time to pamper yourself can help relax your mind and your muscles, enabling you to sleep better and relieve holiday stress.  Sip a calming tea before bedtime, listen to soothing music, enjoy a soak in the tub, or a good foot rub or massage – whatever you like!

If you think you are over-stressed or exhibit any of the symptoms we have mentioned in this article, please schedule an appointment to see your physician.  What may seem like just annoying symptoms to you, could be causing health conditions down the road.  Together you and your doctor can determine how severe those symptoms are, and the best treatment options for a healthy, stress-free holiday.