Stress Q&A with Dr. Garcia-Ferrer

Q: What is stress?

A. Stress is the body’s response to demands and pressures placed upon it. The “stress response” refers to the physical and emotional changes that take place in your body when you are under stress. It is also known as the “fight-or-flight” response. In stressful situations, your body responds as though you are in danger. The brain releases stress hormones that can increase your heart rate and blood pressure, speed up breathing, increase sweating and boost energy levels.

Q: What causes stress?

A: Feelings of stress are triggered by “stressors,” which may be people, events or circumstances in our lives that overwhelm us and push our emotions to the limit. While low to moderate levels of stress are normal, extreme stress can be dangerous and have long-term health consequences.

According to the American Psychological Association’s 2007 “Stress in America” poll, one-third of Americans report living with extreme stress and nearly half of Americans (48 percent) believe their stress has increased over the past five years. Money and work were the leading causes of stress for three quarters of Americans.

Q: What are some common signs and symptoms of stress?

A: Stress can manifest itself in physical, emotional and/or behavioral ways. Specific symptoms of stress may include (but are not limited to): feeling anxious, depressed or irritable; lack of interest, motivation or energy; fatigue; weight or appetite changes; stomach upset or indigestion; muscle tension; headaches; sleep disturbances; and frequent minor illnesses.

Q: Can stress cause other health problems?

A: Stress can contribute to potentially life-threatening conditions like high blood pressure and heart disease. In addition, stress can play a role in the development of depression and other mental illnesses. These are serious medical conditions that require treatment by a physician.

Q: Does stress affect women differently from men?

A: In general there is a higher incidence of stress and depression in women. Environmental factors that contribute to this increased rate include balancing major responsibilities at work and home, single parenthood, and caring for children and aging parents. These factors also may increase the likelihood of women to engage in unhealthy behaviors during stressful times, such as overeating, eating unhealthy foods, smoking and increased alcohol consumption.

Q: How can women better manage stress during the holiday season?

A: Because women experience disproportionately high stress levels year-round, it is particularly important to manage stress at busy times of the year. The following strategies can help women reduce or better cope with holiday stress:

• Learn to say no. Even the best multitaskers can’t do it all. Be realistic about what you can do, and don’t commit to activities that aren’t necessary.
• Do one thing at a time. Break down stressful tasks, such as holiday shopping or party planning, into smaller parts. Concentrate on one part at a time.
• Get plenty of rest. Strive for seven to nine hours of sleep each night, particularly during busy times of the year.
• Eat and drink healthy. Choose nutritious foods and drink plenty of water. Limit or avoid alcohol and caffeine, which can disrupt sleep and increase anxiety.
• Engage in exercise. Park far from the store or walk around the block. Exercise is an excellent stress reliever.
• Take time for yourself. Set aside 20 minutes each day for yourself. Use this time to relax, read, take a walk, or do something else you enjoy.
• Listen to music. Slow, meditative music can enhance your relaxation. Imagine something pleasant while you listen, or simply enjoy some quiet reflection.

Q: When does stress require medical attention?

A: Anyone who experiences ongoing or excessive stress should speak with their physician or a mental health professional. If your symptoms last for more than two weeks or grow worse, seek professional help. In particular, watch for:

• Feelings of sadness or hopelessness
• Changes in eating habits
• Trouble sleeping
• Stomachaches, backaches or headaches
• Lack of interest in previously enjoyable activities
• Frequent crying
• Increased alcohol consumption

Eduardo L. Garcia-Ferrer, M.D. Department of Psychiatry at St. John’s Mercy Medical Center 621 S. New Ballas Road, Suite 112-A St. Louis, MO 63141 (314) 251-5808

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