Stress symptoms and how to alleviate them

WASILLA -- Stress: It happens to everyone. A little can be a good thing, it can push us to do better, motivate us to do things we may not want to do. But when we don't learn how to deal with stress, it can compound into a stress reaction that can cause both mental and physical harm.

"You have to recognize stress signs and resolve unresolved issues," Chas St. George told Greater Wasilla Chamber of Commerce members during this week's luncheon. St. George is the director of community development at Behavioral Health Services (BHS), formally known as LifeQuest.

St. George was accompanied by Sam Kehler of the Alaska Club, Julieanna Edwards of the American Heart Association and Dr. Jim McGee of Alaska Open Imaging in a panel discussion on healthy living.

While exercise, prevention and diet were all emphasized, St. George's subject matter was slightly different because we really cannot take the stress out of our lives. A person can stop smoking and greatly reduce the chance of lung disease, but most people can't quit their jobs and families and crawl into a stress-free hole. The key to not letting stress deter healthy living, St. George says, is to acknowledge what is happening, resolve unresolved issues quickly and then let them go.

According to St. George, there are four types of stress: General stress, cumulative stress, acute traumatic stress and post traumatic stress disorder. General stress is usually resolved in a day or so, and, if dealt with properly, does not affect us negatively. The three latter types of stress can be triggered by one abnormal event, such as losing a family member or job, or can be caused by the accumulation of unresolved general stress.

St. George said recognizing reactions of stress makes it much easier to deal with individual stressful situations as they occur. There are four types of stress reactions: Physical, cognitive, emotional and behavioral. Examples of physical reactions include chills, thirst, fatigue, fainting, nausea, chest pains and difficulty breathing. Cognitive reactions include confusion, nightmares, hypervigilance, poor concentration and lowered alertness. Emotional reactions can include feelings of fear, grief, guilt, denial, depression and intense anger. Withdrawal, antisocial acts, intensified pace, inability to rest, increased alcohol consumption and changes in usual communication are all behavioral reactions to stress.

Once a stress is recognized, there are a number of different ways to alleviate it.

"If something occurs in your life … use these tools and usually you can resolve the issues within 72 hours and avoid the cumulative stress," St. George said.

The following is a list of things to try to alleviate stress, provided by the International Critical Incident Stress Foundation:

Alternate periods of appropriate physical exercise with relaxation.

Structure your time; keep busy.

Don't label yourself crazy, you're normal and are having a normal reaction to an abnormal situation.

Spend time with others.

Maintain as normal a schedule as possible.

Don't make any big life changes.

Eat well-balanced and regular meals (even if you don't feel like it).

George says that by taking appropriate action during times of stress, the negative effect that stress has on your health can be greatly reduced.