MENTAL STRESS

MENTAL STRESSFUL LIFE – CAUSE OF ALL DISEASES? MANAGEMENT WITH HOLISTIC APPROACH

Stress, an unpleasant state of emotional and physiological arousal that people experience in situations that they perceive as dangerous or threatening to their well-being. The word “Stress” means different things to different people. Some people define stress as events or situations that cause them to feel tension, pressure, or negative emotions such as anxiety and anger. Others see the stress as the response to these situations. Stress is a common experience. We may feel stress when we are very busy, have important deadlines to meet, or have too little time to finish all of our tasks.

Often people experience stress because of problems at work or in social relationships, such as a poor evaluation by a supervisor or an argument with a friend. Some people may be particularly vulnerable to stress in situations involving the threat of failure or personal humiliation. Others have extreme fears of objects or things associated with physical threats-such as snakes, illness, storms, or flying in an airplane and become stressed when they encounter or think about these perceived threats.

Stress produces numerous symptoms which vary according to persons, situations, and severity. These can include physical health decline as well as depression.

Physical Signs and Symptoms: Increased heart rate, Pounding heart, Elevated blood pressure, Sweaty palms, Tightness of the chest, neck, jaw, and back muscles, Headache, Diarrhea, Constipation, Urinary hesitancy, Trembling, Twitching, Stuttering and other speech difficulties, Nausea, Vomiting, Sleep disturbances, Fatigue, Shallow breathing, Dryness of the mouth or throat, Susceptibility to minor illness, Cold hands, Itching, Being easily startled, Chronic pain and Dysponesis

Emotional signs and symptoms of stress:  Irritability, Angry outbursts, Hostility, Depression, Jealously, Restlessness, Withdrawal, Anxiousness, Diminished initiative, Feelings of unreality or over-alertness, Reduction of personal involvement with others, Lack of interest, Tendency to cry, Being critical of others, Self-deprecation, Nightmares, Impatience, Weakened positive emotional response reflexes, Changes in eating habits and, Insomnia, Reduced self-esteem, Obsessive rumination, Narrowed focus, Experience opportunities, Decreased perception of positive.

Cognitive/Perceptual Signs and Symptoms of Stress: Forgetfulness, Preoccupation, Blocking, Blurred vision, Errors in judging distance, Diminished or exaggerated fantasy life, Reduced creativity, Lack of concentration, Diminished productivity, Lack of attention to detail, Orientation to the past, Decreased psychomotor reactivity and coordination, Attention deficit, Disorganization of thought, Negative self-esteem, Diminished sense of meaning in life, Lack of control/need for too much control, Negative self-statements and negative evaluation of experiences

Behavioral Signs and Symptoms of Stress : Increased smoking, Aggressive behaviors (such as driving - road rage, etc.), Increased alcohol or drug use, Carelessness, Under-eating, Over-eating, Withdrawal, Listlessness, Hostility, Accident-proneness, Nervous laughter, Compulsive behavior and Impatience.

Signs of Stress in the Workplace

Stress Arousal Stage - Persistent irritability and anxiety, Bruxism and/or Insomnia, Occasional forgetfulness and/or inability to concentrate

Stress Resistance Stage - Absenteeism or tardiness for work, Tired and fatigued for no reason, Procrastination and indecision, Social withdrawal with cynicism, Resentful, indifferent, defiant, Increased use of coffee, alcohol, tobacco, etc.

Severe Exhaustion Stage - Chronic sadness or depression, Chronic mental and physical fatigue, Chronic stress related illnesses (headache, stomach ache, bowel problems, etc.), Isolation, withdrawal, self-destructive thoughts

Long Term Implications of Stress

Exposure to stress on a long-term basis can be debilitating both physically and mentally. Under stress, the body produces an increase in the hormones adrenaline, noradrenaline and corticosteroids. In the short-term these hormones produce tense muscles, queasiness and an increase in breathing and heart rates.

Long-term complaints that are stress related include: Allergies, Anxiety and depression, Digestive disorders , Fatigue, Headaches and migraine, Heart disease, High blood pressure, Impotence and premature ejaculation in men, Insomnia, Irritable bladder, Irritable bowel syndrome, Menstrual problems in women, Mouth and peptic ulcers, Muscular aches and pains, Palpitations, Panic attacks, Eczema, Ulcerative colitis

POSSIBLE STRESS DISORDERS

Possible Physical Disorders Caused By Or Exacerbated By Stress are Hypertension, Cardiovascular disorders, Migraine and tension headaches, Cancer, Arthritis, Respiratory disease, Ulcers, Colitis, Muscle tension problems

Possible Emotional Disorders Caused By Or Exacerbated By Stress are Anxiety, Panic attack, Depression, Adjustment disorders.

Possible Behavioral Disorders Caused By Or Exacerbated By Stress are Eating disorders, Conduct disorders, Alcoholism, Hyperchondricism.

Stress and Aging

Recent research results suggest that long-term exposure to adrenal stress hormones may boost brain aging in later life.

Writing in the journal “Nature Neuroscience”, scientists at the University of Kentucky in Lexington looked at the results of memory tests taken by elderly patients with high levels of the stress hormone cortisol, released by adrenal glands when the body is stressed. That high-level group scored lower than others with reduced levels of the hormone, researchers say.

The level of hormone released apparently affects the total volume of the brain's hippocampus -- a major source of recall and memory function -- in later life. Those with high levels had a hippocampus volume 14 percent less than those with lower levels, researchers found.

The study results suggest "chronic stress may accelerate hippocampal deterioration," said the researchers.

GENERAL MANAGEMENT

If we think about the causes of stress, the nature of the stress response, and the negative effects of some types of stress (prolonged, unexpected, or unmanageable stress), several healthy management strategies become clear.

Diet - A well balanced diet is crucial in preserving health and helping to reduce stress. Certain foods and drinks act as powerful stimulants to the body and hence are a direct cause of stress. This stimulation, although quite pleasurable in the short term, may be quite harmful in the long run. We will look at a few of them:

Foods to Eat - Whole grains promote the production of the brain neurotransmitter serotonin, which increases your sense of well-being. Green, yellow, and orange vegetables are all rich in minerals, vitamins, and phytochemicals, which boost immune response and protect against disease.

Foods to Avoid - Coffee and other caffeinated beverages: If you are currently addicted to coffee, drink black tea; it has less than a third of the caffeine of coffee, and none of the harmful oils. Fried foods and foods rich in fat are very immune-depressing, especially when stress is doing that, as well. Reduce animal foods. High-protein foods elevate brain levels of dopamine and norepinephrine, both of which are associated with higher levels of anxiety and stress.

Caffeine - This is found in coffee, tea, chocolate, Coke, etc. It causes the release of adrenaline, thus increasing the level of stress. When taken in moderation, coffee can increase your alertness, increased activity in the muscles, nervous system and heart. Consuming too much caffeine has the same effect as long term stress.

Smoking - Many people use cigarettes as a coping mechanism. In the short term, smoking seems to relieve stress. But in the long term smoking is very harmful. Its disadvantages far outweigh its short-term benefits.

Alcohol - Like caffeine, taken in moderation, alcohol is a very useful drug. It has been shown to benefit cardiovascular system.

Exercise - Research has shown that physical exercise is the best tension reliever. It is a very important remedy for stress. Nothing eases stress more than exercise. Exercise, when property done, gives our body time to operate in the efficiency mode. Nature is one of the best soothers of stress. Taking a quiet walk in a park or watching a beautiful sunset can do wonders.

Physically, exercise improves our cardiovascular functions by strengthening and enlarging the heart, causing greater elasticity of the blood vessels, increasing oxygen throughout our body, and lowering our blood levels of fats such as cholesterol and triglycerides. All of this, of course, means less chance of developing heart conditions, strokes, or high blood pressure.

Mentally, exercise provides an outlet for negative emotions such as frustration, anger, and irritability, thereby promoting a more positive mood and outlook. Exercise improves mood by producing positive biochemical changes in the body and brain. Regular exercise reduces the amount of adrenal hormones your body releases in response to stress. 

Recommended  Exercises are Aerobic exercise daily like Walking in the woods, at the beach, or in a park, Participate in a sporting event, such as tennis, basketball, volleyball, racquetball, softball, and many others, Ride a bicycle and yoga.

Chewing gum helps release stress & improves one's mood.

Water - In addition to exercise, it is important that your body gets enough water.  Drink plenty of water , it will help you to flush out toxinsWater is necessary for our body to operate efficiently. Water is vital to the body in temperature regulation, nerve impulse conduction, circulation, metabolism, immune system, eliminative processes, sensory awareness and perceptive thinking.

Meditation and Relaxation Response can help combat stress and revitalize the mind. Smile more! Being depressed affects ur immune system & raises blood pressure.

Deep breathing infuses the blood with extra oxygen and also stimulates the body to release tranquilizing endorphins. It is one of the simplest yet most effective stress management techniques. You can do it anywhere, anytime, and it becomes even more effective with practice.

Aromatherapy : Plant and flower extracts are infused with base oils to create a palette of aromas that when inhaled, or experienced as part of a massage can bring relief to muscular tension and stress in the body. Essential oils such as lavender and bergamot are popular, and one can even enjoy a cup of chamomile tea to ease tension before bed.  

Craniosacral Therapy - This treatment is similar to massage, except that it uses more gentle techniques and has the head, spine and pelvis as its primary area of focus.  As this area is the source of the nervous system, gentle manipulation of this zone results in an alleviation of muscular and nervous tension. 

Emotional Freedom Technique -  Emotional Freedom Technique uses aspects of Traditional Chinese Medicine, specifically acupressure to relieve a wide range of issues including stress, tension and anxiety. 

Hypnotherapy - This treatment uses hypnosis to unlock the power of the unconscious mind and effect positive changes in the life of the individual.  People who are hypnotised generally feel very relaxed, which is why it is often successful in relieving stress and anxiety. 

Yoga - Yoga is a discipline that combines the mental and physical, with controlled breathing and precise poses used to unify the mind, body and spirit.  It is useful in easing stress as the meditative aspect of it aid in lowering blood pressure and heart rate. 

Massage - Massage is perhaps one of the more widespread natural treatments available, with a range of techniques and styles to choose from. Gentle or more vigorous deep tissue massage stimulates circulation and often leads to a reduction in muscular tension

HOMOEOPATHIC MANAGEMENT:

Homoeopathy is a rational therapeutical system with its holistic, integrated, multi-disciplinary and totalistic approaches the subject of stress in a convincing rational way. Homoeopathy has long been used to relieve mental and emotional disorders, including stress and anxiety. The system has a huge range of remedies for practically every ailment and condition, including stress and anxiety.  The best way to investigate the benefits of homeopathy is to consult an accredited practitioner who is bound by a professional code of conduct and standards of practice. 

The speed of action, safety and lack of interaction with drugs have made Homoeopathic medicines a popular means of dealing with many health issues. Mental and emotional stress and anxiety are very common conditions, and scientific stud­ies have confirmed that homoeopathy is an effective means of treating these disorders''. - Rober T Medhurst

Following is a list of frequently used homoeopathic remedies for these conditions, and the factors that may help to narrow down the choice of the remedy.

Medicine	Indication
Aconite	Panic disorders, restlessness and anxiety following a fright or shock. Worse for heat and worse after exposure to cold dry winds. A great remedy for 'never well since' a shock.
Aethusa	Anxiety accompanied by vomiting, diarrhoea and extreme prostration. Especially useful in children. Worse in the open air and early mornings, better out in the open air, around other people and animals.
Anacardium	Anxiety when walking, and anxiety tends to be accompanied by violent language. Absent minded with a poor memory and suffers from nervous exhaustion from overstudy. Symptoms are improved by eating and aggravated by the application of hot water
Argentum nitricum	Arg nit in an excellent medicine for anticipation anxiety. Exams, driving tests, auditions, weddings, and impending competitions can all be made much easier to deal with by the action of this remedy. Those who hold unreasonable concerns for their health have also benefited from Arg nit. Symptoms are aggravated by warmth, from being alone, and eating sweet foods, and improved by company, cold and fresh air.
Arnica	Normally thought of as a remedy for shock and physical injury, Arnica is also a very useful remedy for the long term effects of acute stress, shock or trauma. Worse for jarring, cold or damp and better for lying down with head low.
Arsenicum album	Anxiety, unreasonable fear, fear of disease or death and restlessness in those of a fastidious nature characterise this remedy. Panic attacks in the very early hours of the morning may also call for Arsenicum. Worse when alone or exposed to wet or cold weather, cold food or drink and better for com­pany, heat and warm drinks.
Aurum Metallicum	Anxiety leads to severe depression, often to the point of suicide and often with outbursts of anger. Symptoms are often relieved by music, and aggravated by cold weather. It is not uncommon to see those suffering from seasonally affective disorder (SAD) or seasonal bipolar disorder, a depressive condition predominant in autumn and winter, being pre­scribed Aurum.
Chamomilla	Stress, sensitivity, restlessness and great irritability often lead to the prescription of chamomile. An excellent remedy for stressed or anxious children, chamomile is worse mid-morn­ing or at night, worse for heat and better for being carried or held.
Coffea cruda	Anxiety accompanied by a great restless of the mind, Coffea is often the answer to stress induced insomnia. Drinking coffee or consuming stimulants often aggravate the symptoms for this remedy, as does any strong emotion such as joy or surprise. Symptoms are generally improved by warmth and lying down.
Gelsemium	Gelsemium is often very useful for stress associated with anticipation of an event (examinations etc) and ailments that occur after a fright or shock. Stress is often associated with shaking and fatigue. Complaints are often aggravated mid morning, damp weather and are better after urination.
Ignatia amara	Ignatia is an excellent remedy for ailments that follow grief, and are often chronic or long standing. Anxiety is often associated with alternating moods, sighing and great sensitiv­ity. These symptoms may be aggravated by coffee and expo­sure to open air, and ameliorated by eating.
Kali ars	Stress and anxiety related to fear of disease, particularly heart disease, or fear of death are good indicators for this remedy. Worse for cold air, cold food or cold drink.
Lycopodium clavatum	The symptoms that call for this remedy often revolve around anxiety about health. and career as well as anticipation anxiety. Symptoms are often worse in the mid afternoon to early evening, worse from heat and better for motion and warms drink or food.
Natrum muriaticum	Anxiety leading to severe depression in those of a fastidious nature are often brought back to a happier disposition by the action of Nat mur. Efforts to console the Nat mur often make their symptoms worse, as does heat, and symptoms are ameliorated by open air and cold bathing
Nitricum acidum	Extreme irritability and fears of death by things such as cancer associated with stress are often indicative of the need for Nit ac. Symptoms are aggravated by hot weather and improved by travelling in a car.
Nux vomica	Nux vomica is associated with anxiety with extreme anger, frustration and irritability in those of a fastidious or compulsive nature. Those who respond best to this remedy are often intolerant to noise, odours and lights and their symptoms are worse in the morning, worse for mental exertion and better while at rest.
Phosphoric acid	Anxiety and depression with mental weakness, apathy and indifference, often as a result of grief or disappointed love, are good pointers to Phos ac. The condition improves with warmth and is aggravated by exertion or anything that's likely to restrict the circulation of blood.
Phosphorous	Phosphorous is often of benefit with anxiety worse when alone, in the dark or during thunderstorms and fear that something bad is about to happen. Worse for touch, physical or mental exertion, better for sleep, eating, cold food and cold, open air.
Pulsatilla nigricans	Anxiety with weeping, sadness and changeable moods often resolve under the influence of Pulsatilla. They are generally worse in a warm room, worse for rest and rich foods, and better in cold, open air and after a good cry.
Silicea	Stressed and anxious about noise, imminent event and trivial things may indicate the need for Silica. Silica is sensitive to all impressions and may appear to lack self-confidence. Worse for cold air and drafts, better for warmth.
Staphysagria	Staphysagria frequently suits those suffering from anxiety from grief, suppressed anger or suppressed emotions. They may be prone to weeping, depression and appear to have a low self esteem, but may become violent when angry. Worse for cold drinks and touch better for warmth, rest and breakfast.
Stramonium	Anxiety characterised by fear of death, water, and darkness, and often extreme violence brings Stramonium to mind. Symptoms are worse after sleep and better for warmth and company.
Tarentula hispanica	Those who are most likely to respond to this remedy suffer from anxiety with impatience, restlessness. often to the point of chorea — they have to keep moving although motion such as walking often aggravates. Music and dancing soothe this savage beast. Worse for touch, cold and damp conditions.