Terror, stress and your health
September 25, 2001 | 12:00am
It has been two weeks since the horrendous terrorist attack in the United States brought shock and horror to all peace-loving people of the world. And even here in the Philippines, thousands of miles away from New York or Washington, D.C., the anger, sorrow, anguish, grief, fear and stress – continue to be felt by many of us.
We all experience occasional stress in our lives, whether from pressures of a job, changes in our personal lives, or an unexpected illness. If stress, however, is considerable, such as those that may have resulted from the World Trade Center attack, it can lead to anxiety and illness. And if it persists for a while, it can result in many stress-related health problems later on.
Stress serves an essential purpose. Hormones released when we are put under stress, such as adrenaline and cortisol, help give us a "rush" that gets us through threatening or challenging situations – anything from running away from a burning building to presenting in front of a crowd. This is the so-called "fight or flight" response: the heart beats faster; the immune system goes on alert; digestion and other energy-consuming body functions slow down. In short, the body gets ready for something big to happen.
This is a pretty handy strategy for getting through an emergency, but it can be harmful when stress hormones flood your system too frequently or too long. Prolonged stress takes a toll on all parts of the body, as well as the mind and the spirit.
The nature of the mind-body link is complex, but research suggests that stress hobbles the memory, raises blood pressure, and contributes to cardiovascular disease – just to name a few of the more well-understood trouble spots.
Brain. The strain of stress, especially if it’s chronic, can develop into more serious psychological problems, including anxiety disorders or depression. Stress can cause tension headaches. The pain often creeps into the shoulders, neck and back, and it can worsen the pain of arthritis. People under stress are twice as likely to develop high blood pressure, which increases the risk of a stroke.
Stress impairs memory. It may also quicken age-related neurological damage, essentially making your brain get older faster. The effects of stress on the brain are even more pronounced in older people. In one study, for instance, older people with high levels of stress hormones in their systems had mental function that was 20 to 50 percent lower than people whose stress hormone levels were normal.
Immune system. Stress, especially if prolonged, produces lower levels of infection-fighting white blood cells and these people are thus more likely to catch colds and other illnesses. One’s emotional state may actually affect cancer formation and progression: In one study, breast cancer patients who received professional emotional support and training in stress-management techniques lived twice as long as patients who had no such training.
Heart. Physical stress is a trigger for chest pain and heart attack. A recent study found that the risk of a heart attack could be reduced by 75 percent in people with heart disease just by teaching them to use stress-reduction techniques.
Digestion. Stress can irritate the large intestine, causing constipation and/or diarrhea. Chronic stress is linked to irritable bowel syndrome. Stress also triggers attacks of Crohn’s disease, an inflammatory condition of the small intestine.
There are much better ways to deal with stress than lighting a cigarette, getting drunk on alcoholic beverages, or getting high on drugs. Certainly, no one technique is necessarily the best, and depending on what’s triggering your stress, some approaches may work better than others.
Stress management starts with a close look at yourself. You need to identify your stressors – the factors affecting your mental state. And then you need to understand what kind of problem you’re having.
Some stress-related problems may require outside help. If you find stress, sadness, or anxiety is compromising your relationships with other people or making it difficult for you to go about your daily activities, you should see a physician, preferably a psychiatrist. But for day-to-day stress management, here are a few proven approaches you should consider:
• Exercise. It is undisputed that regular physical activity helps to prevent or reverse the harmful effects of stress. A recent study found that during stressful times, physically inactive people suffered significantly more from headaches, muscle aches, heartburn, disturbed sleep and elevated blood pressure, compared to people who exercised. Experts think that exercise distracts people from their anxieties while counteracting the damaging effects of stress on the body. Even walking for 30 minutes a day can help.
• Tai chi. One proven exercise option is tai chi. The exercises performed during tai chi, derived from the martial arts, consist of slow, controlled movements requiring focus and concentration. Because it is gentle and low-impact, tai chi is an option for stressed-out people at any age. Studies have shown that tai chi triggers the "relaxation response," marked by a drop in heart rate and blood pressure. Tai chi has also been shown to improve balance and steadiness of gait in older people.
• Meditation. Research has now shown meditation to be a powerful way to reduce stress. In its simplest form, meditation means focusing on a single thought – a word or a sound or an idea – in an attempt to quiet the mind. It is possible to teach yourself meditation, but many group programs exist for learning a specific technique.
Transcendental meditation (TM), a simplified form of yoga, is a well-known practice whose stress-busting effects are supported by a serious body of research. To practice TM, simply sit in a comfortable position and repeat a word or sound – a "mantra" – while emptying your conscious mind of other thoughts. Research suggests that transcendental meditation can reduce chronic pain and anxiety, lower blood pressure, and lessen the risk of heart attack and stroke. Meditation has moved increasingly into the mainstream of medical care. In fact, it is now offered in some cancer treatment programs as a way for patients to deal better with their pain and anxiety.
• Mindfulness. Also popular today is "mindfulness" meditation. It teaches people to focus on the present moment and become more aware of ordinary sensations and experiences such as breathing, the taste of food, and even walking. Just like transcendental meditation, mindfulness is widely taught and easily practiced.
• Deep breathing. Who hasn’t been told to "take a deep breath" during a time of stress or anger? Taking deep, controlled breaths at these moments counteracts the stress response. But practiced regularly, deep rhythmic breathing offers the same benefit as meditation: It triggers the relaxation response. Controlled breathing is essential to yoga and other forms of meditation.
The world, indeed, will not be the same again – after that Black Tuesday, September 11, 2001. For it will be a world with more instability, uncertainty, tension – and stress. How you cope with it will determine the state of your personal health and well-being.
We all experience occasional stress in our lives, whether from pressures of a job, changes in our personal lives, or an unexpected illness. If stress, however, is considerable, such as those that may have resulted from the World Trade Center attack, it can lead to anxiety and illness. And if it persists for a while, it can result in many stress-related health problems later on.
This is a pretty handy strategy for getting through an emergency, but it can be harmful when stress hormones flood your system too frequently or too long. Prolonged stress takes a toll on all parts of the body, as well as the mind and the spirit.
The nature of the mind-body link is complex, but research suggests that stress hobbles the memory, raises blood pressure, and contributes to cardiovascular disease – just to name a few of the more well-understood trouble spots.
Stress impairs memory. It may also quicken age-related neurological damage, essentially making your brain get older faster. The effects of stress on the brain are even more pronounced in older people. In one study, for instance, older people with high levels of stress hormones in their systems had mental function that was 20 to 50 percent lower than people whose stress hormone levels were normal.
Immune system. Stress, especially if prolonged, produces lower levels of infection-fighting white blood cells and these people are thus more likely to catch colds and other illnesses. One’s emotional state may actually affect cancer formation and progression: In one study, breast cancer patients who received professional emotional support and training in stress-management techniques lived twice as long as patients who had no such training.
Heart. Physical stress is a trigger for chest pain and heart attack. A recent study found that the risk of a heart attack could be reduced by 75 percent in people with heart disease just by teaching them to use stress-reduction techniques.
Digestion. Stress can irritate the large intestine, causing constipation and/or diarrhea. Chronic stress is linked to irritable bowel syndrome. Stress also triggers attacks of Crohn’s disease, an inflammatory condition of the small intestine.
Stress management starts with a close look at yourself. You need to identify your stressors – the factors affecting your mental state. And then you need to understand what kind of problem you’re having.
Some stress-related problems may require outside help. If you find stress, sadness, or anxiety is compromising your relationships with other people or making it difficult for you to go about your daily activities, you should see a physician, preferably a psychiatrist. But for day-to-day stress management, here are a few proven approaches you should consider:
• Exercise. It is undisputed that regular physical activity helps to prevent or reverse the harmful effects of stress. A recent study found that during stressful times, physically inactive people suffered significantly more from headaches, muscle aches, heartburn, disturbed sleep and elevated blood pressure, compared to people who exercised. Experts think that exercise distracts people from their anxieties while counteracting the damaging effects of stress on the body. Even walking for 30 minutes a day can help.
• Tai chi. One proven exercise option is tai chi. The exercises performed during tai chi, derived from the martial arts, consist of slow, controlled movements requiring focus and concentration. Because it is gentle and low-impact, tai chi is an option for stressed-out people at any age. Studies have shown that tai chi triggers the "relaxation response," marked by a drop in heart rate and blood pressure. Tai chi has also been shown to improve balance and steadiness of gait in older people.
• Meditation. Research has now shown meditation to be a powerful way to reduce stress. In its simplest form, meditation means focusing on a single thought – a word or a sound or an idea – in an attempt to quiet the mind. It is possible to teach yourself meditation, but many group programs exist for learning a specific technique.
Transcendental meditation (TM), a simplified form of yoga, is a well-known practice whose stress-busting effects are supported by a serious body of research. To practice TM, simply sit in a comfortable position and repeat a word or sound – a "mantra" – while emptying your conscious mind of other thoughts. Research suggests that transcendental meditation can reduce chronic pain and anxiety, lower blood pressure, and lessen the risk of heart attack and stroke. Meditation has moved increasingly into the mainstream of medical care. In fact, it is now offered in some cancer treatment programs as a way for patients to deal better with their pain and anxiety.
• Mindfulness. Also popular today is "mindfulness" meditation. It teaches people to focus on the present moment and become more aware of ordinary sensations and experiences such as breathing, the taste of food, and even walking. Just like transcendental meditation, mindfulness is widely taught and easily practiced.
• Deep breathing. Who hasn’t been told to "take a deep breath" during a time of stress or anger? Taking deep, controlled breaths at these moments counteracts the stress response. But practiced regularly, deep rhythmic breathing offers the same benefit as meditation: It triggers the relaxation response. Controlled breathing is essential to yoga and other forms of meditation.
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