What exactly is stress?
Stress occurs in response to circumstances that require us to
adjust or adapt. Research has shown that the degree or intensity of stress that we experience in response to a situation depends on how we evaluate or interpret the threat or challenge from the stressor and the resources we believe we have to cope with the situation. The more we doubt our ability to cope with a situation, the more stress we feel. Living with a chronic illness such as lupus can certainly be stressful. The level of stress experienced in relation to living with lupus will depend on how demanding or challenging we feel the illness is and how we perceive it impacts several areas in our lives (i.e., work, family, leisure activities). This of course can vary over time depending on how active the illness is and on other factors which can alter our response to stressful situations (i.e., level of social support).
Is all stress bad for you?
No. Stress is a normal part of everyday life. In fact, life would probably be quite dull if we had no stress. Stress only becomes a problem when it interferes with our ability to perform daily tasks, negatively impacts our healthy (i.e., chronic muscle tension, stomach upsets) or leads us to engage in unhealthy behaviours in an attempt to temporarily reduce stress (i.e., smoking, drinking alcohol excessively, poor eating habits).
What factors can modify our response to stressful situation?
Some factors can actually reduce or increase our response to stressors. These include:
Perception of Control. The more control we feel we have over the stressful situation, the less stress we will feel in relation to the situation.
Social Support refers to our perceptions of the degree of comfort, caring or help we receive from others in our social network. The more we feel we have others in our network that we can rely on in times of need, the less stress we feel in response to stressful situations. In fact, studies have shown that lupus patients who report higher levels of social support also repost better physical and mental health status.
Coping style. Coping refers to the strategies we use to manage stress. This can include problem-focused strategies which are active behaviours aimed at tackling the problem such as finding out more about your illness, engaging in self-care behaviours (i.e., exercise). Problem-focused coping strategies work best in response to situations which are under your control (i.e., meeting a deadline). Emotional focused coping refers to behavioural or cognitive strategies aimed at reducing the emotional reactions (i.e., sadness, anxiety) caused by a stressor, such as talking to a friend about how you are feeling. Emotional focused coping strategies work best in response to situations that are not under your control such as dealing with a lupus flare-up. Overall, studies have shown that people who use multiple strategies cope better with stress.
What is some mind-body interventions that can help reduce stress?
Awareness. Become aware of how you react physically (i.e., racing heart, indigestion, tight neck and shoulders), behaviourally (i.e., eating poorly, crying) and emotionally (i.e., easily upset, losing your temper) when stressed. Awareness is an important first step to better managing stress as it allows you to catch yourself earlier rather than allowing the stress to become prolonged.
Change your self-talk. Learn to reframe the situation in a more positive light. Focus on aspects that are under your control and don’t waste energy trying to modify what cannot be changed!
Keep a journal. Writing for about fifteen minutes daily can help you better understand and work through your feelings and find solutions related stressors.
Stay connected. Be sure to ask for help when you need it. Stay connected with friends and family, avoid the urge to retreat. Talking to someone about how you feel can help you see things more clearly and helps to release negative feelings.
Learn a relaxation technique. There are many forms available (i.e., meditation, progressive muscle relaxation). Explore different ones and see which feels right for you. Remember that to experience the benefits of these techniques it takes daily practice. So, schedule in some time and give them a chance!
Deborah Da Costa, PhD
Assistant Professor
Department of Medicine
McGill University
Komentarai