Chapter 4 managing stress and coping with loss vocabulary practice

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Chapter 4 managing stress and coping with loss vocabulary practice

These easy-to-follow steps for effective breathing exercises will help ease the day's burdens. Learn about the health benefits of breathing exercises and find out how to do them at home or at the office.By the editors of PureHealthMDIf you're being chased by a mountain lion, your body's stress response is pretty awesome -- if there's any time adrenaline comes in handy, it's then. That same response isn't as helpful in your daily life -- or is it?By Tom ScheveStress is a part of modern life, though it can be bad for your health. Learn ways to relieve stress that are simple and easy to do with this image gallery.In the past decade, "mind-body medicine" has gained considerable legitimacy in science and medicine in ways that we couldn't have imagined. Learn more about this form of medicine in this article.By Annette KornblumLife can get hectic, schedules busy and to-do lists long. Where does your time go? And how can you set better priorities? Learn how to spend and manage your time. Everyone experiences stress at some point in life. Hans Selye, a scientist who popularized the concept of stress, said, "Stress as a scientific concept suffers the misfortune of being too widely known and too poorly understood." Despite the fact that stress is one of the most common human experiences, it is surprisingly difficult to define. Scientists say that stress is a force or event that impairs normal stability, balance or functioning. The following example may make stress easier to understand. The stress of a strong wind might alter the balance of a suspension bridge so that the bridge swings from side to side. Usually people do not even notice the gentle swaying as they drive across the bridge. When the wind increases, the swaying of the bridge becomes obvious to everyone. Although this swaying might make someone uncomfortable or anxious, it is actually the way that the bridge copes with stress. If the bridge did not sway at all, it would be brittle and more likely to be damaged by the stress of the wind. If the strength of the wind increased dramatically, so that the limits of the bridge were exceeded, the bridge could actually collapse.Stress in our lives is like that wind. Although stress is often present, it usually goes unnoticed. Sometimes the stress that people experience makes them feel shaky or frightened, as if they, like that bridge, were at risk of collapse. Usually this fear is unrealistic, and people's foundations are much sturdier than they think. Occasionally, one truly is at risk of collapse; it is critically important to recognize this risk. Most often, however, the real risk that comes from stress is that, over many years, it will damage people's health and detract from their quality of life.Understanding Your BodyMedical research can explain the dramatic effects that stress has on one's body and health. Stress is really one of the ways that the body protects itself. When danger threatens, the body produces chemical substances called "hormones" that prepare people for action. These hormones, such as adrenaline, are released into the bloodstream and pumped throughout the entire body. They increase the tone in the muscles, preparing a person to jump into motion. They raise the heart rate, so that blood flows more rapidly throughout the tissues. They signal respiration to become more rapid, so that an ample amount of oxygen is available to supply the entire body in a crisis. They even increase the speed of thoughts, helping individuals to plan and think their way out of trouble. These physical and psychological changes are helpful when people are actually threatened by danger. They are not so helpful if people experience them all day, every day. It is difficult for the body to remain in a state of "red alert" all of the time. If this occurs, people become tired, anxious or depressed. Home > Coping With Cancer > Managing Emotions > Managing Stress A disease such as cancer is often one of the most stressful experiences of a person's life. Coping with cancer can be more challenging with added stress from work, family, or financial concerns. Everyday stress can also make coping with a cancer diagnosis more difficult. Stress has not been shown to cause cancer. But chronic stress may weaken the immune system, causing other health problems and decreasing feelings of well-being. Tips for reducing stress Stressors are sources of stress. Some stressors are predictable and, therefore, sometimes avoidable. You can often lower the amount of stress in your life by making small changes. Consider the following tips for reducing stress: Avoid scheduling conflicts. Use a day planner, your phone, or an online calendar to keep track of appointments and activities. When you schedule activities, allow plenty of time to finish 1 activity before starting the next. Do not schedule too many activities for the same day or week, especially activities you need to prepare for. If managing your schedule is exhausting, ask someone you trust to help review your appointments. Be aware of your limits. If you do not have the time, energy, or interest, it is okay to politely decline when people ask you to take on tasks. Do not feel guilty over saying no. A cancer diagnosis is life-changing, and focusing on the things that matter most makes good sense. At work, do not volunteer for projects that would make your workload unmanageable. If saying "no" feels difficult, tell the person asking what you can do instead. This could be doing a smaller part of the task or having more time to complete the task. Ask for help. It is also good sense to ask family, friends, and coworkers for help. People are likely to offer their support, so think about particular tasks you need help with beforehand. People appreciate being able to help in specific ways. For example, family or friends may be able to help with shopping, meal preparations, pet-sitting, or picking up a child from school. Prioritize your tasks. Make a list of the things you routinely do, such as work and household chores. Rank these things by importance, considering the things you must do and the things that are most important to you. If you do not have time to do everything, focus on the tasks and activities at the top of your list. Break down tasks into smaller steps. Sometimes large tasks can be done in smaller steps. This process can make seemingly overwhelming problems easier to handle. For example, instead of spending an afternoon cleaning your entire house, tackle 1 or 2 rooms each day. Concentrate your efforts on things you can control. A stressor may be something you cannot change or control, even with the best planning. Traffic is one example. People who can remain flexible keep their stress low. Sometimes the only aspect of a problem you can control is how you react to it. If it helps, think of it as saving your energy to spend on things more important to you. Get help with financial problems. Talk with an oncology social worker or a financial advisor who knows about cancer-related insurance and financial matters. Do not wait to find financial help. Late bills and debt can quickly become overwhelming. Learn more about managing the cost of cancer care. Stress management strategies Although you can try to reduce the number of stressors in your life, you cannot completely avoid stress. However, stress management strategies can help you feel more relaxed and less anxious. The following are tips to help reduce stress: Exercise regularly. Moderate exercise such as a 30-minute walk several times a week can help lower stress. Talk with your doctor before starting an exercise schedule. Learn suggestions and tips for physical activity. Spend time outside. If possible, take a walk outside in a park or other natural setting. Sunlight, fresh air, and the sounds of nature can help brighten a person's day. Schedule social activities. Make time to socialize with family or friends, as it is a good way to lower stress. Eat well. Maintaining a healthy diet and getting enough rest will give you more energy to deal with daily stressors. Learn more about nutrition during treatment. Get plenty of sleep. Life is busy and some people may think that sleep is indulgent. But sleep is essential to help the body stay healthy and heal. Try to get 7 or more hours of sleep each night. Naps during the day can also help. If you are having difficulty sleeping, talk with your health care team about ways to manage sleeping problems. Join a support group. Support groups offer you the chance to talk about your feelings and fears with others who share and understand your experiences. You can also talk with a trusted friend, a counselor, or a social worker. Learn more about support groups. Schedule daily relaxing time. Spend time doing an activity you find relaxing, such as reading a book, gardening, or listening to music. Do things you enjoy. Eat at your favorite restaurant or watch your favorite television show. Laughter reduces stress, so consider seeing a funny movie or reading a humorous book to help cope with stress. Write in a journal. Writing about the stresses and events in your life provides a private way to express your feelings. Learn more about the power of writing. Learn a new hobby. Engaging in a new and challenging activity gives you a sense of accomplishment and provides a distraction from daily worries. Examples include taking an art class or playing a musical instrument. Relaxation techniques Many people learn and practice relaxation techniques to lower stress. You can learn most of them in a few sessions with a counselor. Many hospitals and cancer centers also have classes to teach patients relaxation techniques. Consider doing the following techniques daily or at specific stressful times, such as during a medical procedure: Relaxed or deep breathing. This involves deep, slow breathing while concentrating on filling the lungs and relaxing muscles. Mental imagery or visualization. This helps you create peaceful and relaxing images in your mind. Progressive muscle relaxation. This technique involves tightening and then relaxing muscles. Most people start at either the toes or the head and progressively relax all the muscles across the body. Meditation. With this technique, you can learn to relax your mind and concentrate on an inner sense of calm. Biofeedback. This technique can teach you to relax and control your body's response to stress by paying attention to signals from the body. Yoga. Yoga focuses the mind on breathing and posture to promote relaxation and reduce fatigue. Related Resource Coping With Stress When You Have Cancer Spotlight On: Animal-Assisted Therapy Teams Why People With Cancer Need to Be Taking Care of Their Mental Health How to Recognize Cancer Distress -- and Cope with It How to Cope with the Impact of Cancer on Your Mental Health More Information National Cancer Institute: Psychological Stress and Cancer Stress can be a normal reaction to the coronavirus pandemic that has affected our lives in so many ways. According to the Centers for Disease Control and Prevention (CDC), people worried about COVID-19 may have signs that include: Fear and worry about your health and that of people you love Changes in sleeping, eating, or ability to concentrate A worsening of existing health problems, including mental health Using more alcohol, tobacco, or other drugs When you face a stressful situation, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activity. If your stress response lasts too long, it can damage your health. You can't always avoid the stress in your life, but you can learn to cope with it better. The CDC and the National Institutes of Health recommend these steps: Take breaks from news stories about the pandemic, including those on social media. Stay in touch with people who can provide emotional and other support. Call, text, video chat, or use other electronic means to talk with people you trust about your concerns and how you are feeling. Check in with others to ask how they are feeling. Take time to do relaxing activities you enjoy, such as cooking or baking, reading, yoga, or gardening. Focus on eating a nutritious diet and avoiding alcohol, drugs, and tobacco. Exercise regularly and get plenty of sleep. Just 30 minutes per day of moderate activity such as walking, and 7 to 9 hours of sleep each night can help boost mood and reduce stress. If you feel like you are using drugs or alcohol to cope, or are having suicidal thoughts, call a mental health professional. Many can arrange a visit through the phone or computer. Or call the National Suicide Prevention Lifeline at 1-800-273-8255. Coping when you or a loved one has cancer People with cancer or another serious illness may feel even more stress due to the COVID-19 outbreak. Opinions expressed by Entrepreneur contributors are their own. Fatter and dumber. That's literally what you get over time when you don't manage stress effectively. Stress is a fact of life for anyone in the entrepreneurial fast lane, but the good news from the latest research is that it doesn't have to cost you. Framed right, it can actually boost your energy, help you problem solve and increase your memory recall. There are several reasons poorly managed stress can become a crisis. Stress can cause sleep deprivation, which can lead to an interruption in insulin regulation and weight gain. High stress levels can also have adverse affects on memory and can compromise your immune system. If you`re a manager and you're stressed out, then your team most likely is, too. Mirror neurons in our brains detect when our bosses are mad and mirror the emotion. The result? When the boss is upset, everyone in the office becomes anxious. Decision making, common respect and collaboration go out the window. Say goodbye to your best employees. The key is to not stress too much about stress. There are a few simple that things will help you make sure that the fire in your belly is the fuel you need for your next big idea -- not an ulcer eating away at you. After four consecutive nights of only four to six hours of sleep, you end up with the same mental acuity as having consumed a six-pack of beer, but without the fun. Imagine going into a meeting with your venture capitalist with a brain like that. It's different for everyone, but many adults need between seven and nine hours of sleep per night. When you're sleep deprived, negative events and emotions are magnified and recalled with ease, while positive event recall is decreased. Think Positive. Did you ever notice how some people aren't bothered by things that drive you mad? Take a lesson from meditating Buddhists and strive to see everything as stress-less. The idea is that objects cannot be stressful all by themselves -- you have to interpret them that way. It's worth it to practice reframing stress into something positive. For instance, when you practice seeing a rejection by a client as just another step toward the `yes' you'll eventually get from another prospect, you don't become paralyzed and stressed from it. You keep moving forward. This is key for sales people. Laugh. This is one of the quickest stress-busters. It counteracts cortisol and it allows your brain to learn and think about new things. When you're serious, you're most likely in a protection mode; only solving old problems, not creating a new future. Read funny jokes. Find funny people. Watch funny videos on YouTube. Laugh all the way to the bank. If you're running as hard and fast as most entrepreneurs, stress inevitably will find you. But, with a change of perspective, sleep and space in your day to download, you bring out your best problem-solving, creative-thinking, collaboration-making self. It's wisdom in action.

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