Page 22 - (DK) Home Doctor: Providing practical advice on home treatments

20 COMMON CONDITIONS: GENERAL SYMPTOMS

Stress

When you are under stress, your muscles tighten, your heart beats faster, your breathing becomes rapid and
shallow, and your brain becomes more alert. In small doses, stress can improve your performance in situations
such as sports activities or work, but if excessive or prolonged it can harm your health. You may suffer from
poor appetite, headaches, migraines, difficulty sleeping, and increased susceptibility to infections. You may
also feel anxious, irritable, unable to concentrate, tired, sad, or depressed. Stress tends to build up when the
normal pressures of life become too much for you, or may be triggered by an upsetting event such as a death.
See also Fatigue, p.15; Difficulty sleeping, p.17; Feeling depressed, pp.22–23; Panic attacks, p.24.

What you can do yourself
PRACTICAL TECHNIQUE
People react differently to stress depending on
their personality and the support they have around Deep breathing This exercise helps
them. Although you can’t always control difficult calm your body and mind. Deep breathing using the
events in your life, you can adapt the way in which diaphragm and abdominal muscles is the basis of
you react to everyday stresses and learn how most relaxation methods. Find a place where you
to avoid some of them. won’t be interrupted, take the phone off the hook
and/or switch off your cell phone, and practice these
● Get adequate sleep; if you are tired you are exercises for 10–20 minutes each day.
more likely to feel stressed.
● Eat regularly to keep your energy levels constant Wear loose clothing and
sit or lie in a comfortable
during the day. Never miss breakfast. Include fresh 1 position. Place one hand
fruit, cereal, whole-grain bread, pasta, and rice in on your chest and the
your diet. Cut down on foods such as cheese, other on your abdomen.
eggs, red meat, and butter that are high in fat. Breathe in slowly through
Reduce your intake of sugar and salt. your nose, hold your
breath for a moment,
● Cut down on or cut out caffeine by limiting your
then breathe out slowly.
intake of coffee, tea, cola, and chocolate.
Try to breathe using your
● Get regular exercise, especially if you have abdominal muscles so the
lower hand moves more
a sedentary job. Exercise produces “feel-good” than the upper one.
chemicals in the brain that increase your sense
of well-being. Try 15–30 minutes of brisk walking,
or go swimming or bicycling.
● Set aside a regular time each day specifically Once you know that you
are breathing from your
for relaxation: do not wait until you feel exhausted. 2 abdomen, place your
Go for a regular walk; listen to music; or try hands just below your
meditation or yoga. ribs. Feel your hands
move as your abdomen
● Imagine that you are in a place where you feel
rises and falls. When
warm, relaxed, and comfortable, such as lying you feel more relaxed,
on a sunny beach. Try to imagine all the colors, let your hands drop
sounds, smells, and feelings. down by your sides
● Practice deep, controlled breathing with and simply enjoy
the relaxation.
exercises that can be used whenever you feel
tense (see PRACTICAL TECHNIQUE, right).