The impact of stress By Jim Steinberg, Photo by Eric Reed and Frank Perez
Ruvalcaba sees the sunbeam breaking through on days others only see the dark clouds. These traits demonstrate a mental outlook that contributes to survival.
The good news is that resilience is something that can be built.
The American Psychological Association puts it this way: "Resilience is not a trait that people either have or do not have. It involves behaviors, thoughts and actions that can be learned and developed in anyone." An important step, says Upland psychologist Gloria Morrow, is surrounding yourself with people who are uplifting and hopeful.
"Sometimes when you think about surrounding yourself with negative people, it keeps us thinking negatively about our situation," she said. "A feeling of hopelessness and helplessness is a hallmark of depression." And it's important to seek help when you need it.
Lauren Ball, administrative director of youth and social services at the Loma Linda University Behavioral Medicine Center in Redlands, says outpatient visits have declined – but not because people are feeling better.
"There have been a lot of requests for help with gas costs and to wave the co-pay," she said. "The concern is that with the economic downturn, people are hesitant to seek help at a time they most need it." Th ere are ways you can strengthen your ability to cope. The APA recommends practicing meditation or spiritual practices, which help some people build connections and restore hope.
"The key is to identify ways that are likely to work well for you as part of your own personal strategy for fostering resilience," the organization stresses.
It's important to develop that strategy, because stress doesn't just cause mental anguish, it also has physiological affects.
Stress induces physiological, musculoskeletal and psychological responses.
While stress produces responses in the body designed to promote survival in a "fight or flight" situation, chronic stress has widespread negative effects.
On your mind
Stress can produce undesirable emotions and feelings.
These include: Anxiety, Restlessness, Worrying, Irritability, Depression, Anger, Mood swings, Confusion Inability to concentrate.
On your behavior
Mental health professionals report that with the downturn in the economy, addictive behaviors are increasing.
Stress can increase many unhealthy behaviors including: Overeating, Undereating, Angry outbursts, Drug abuse, Excessive drinking, Increased smoking, Relationship conflicts.
On your body
Stress can weaken the immune system making you more susceptible to infections. Pain syndromes such as tension headaches or back pain also get exaggerated. Long-term stress may trigger some of the following symptoms:
Headache, Chest pain, Pounding heart, High-blood pressure, Shortness of breath, Muscle aches, Back pain, Clenched jaws, Teeth grinding, Stomach upset, Sleep problems, Weight gain, or loss Skin breakouts.
SOURCES: Mayo Clinic, Dr. Faisal Qazi
Because of this, Krawczyk recommends physical activity as a way to reduce stress.
To free the mind from obsessive – and unproductive – worry, Krawczyk recommends a technique called mindfulness, which developed from yoga, tai chi and other Eastern philosophies.
"Mindfulness," according to the Center For Mindfulness in Medicine, Health Care and Society at the University of Massachusetts School of Medicine, "is a way of learning to relate directly to whatever is happening in your life, a way of taking charge of your life, a way of doing something for yourself that no one else can do for you – consciously and systematically working with your own stress, pain, illness and the challenges and demands of everyday life."
Experts say practicing techniques such as yoga can promote relaxation and overall well-being. "Yoga is a marriage ceremony between mind and body," said Daniel Head, owner of The Yoga Room of Redlands.
"It's one long moving meditation." Head said as people move from pose to pose and concentrate on their breathing, thoughts about their financial situations float away.
"At the end (of the class) is freedom and release," he said.
Psychologists promote imaging as a way to divert negative thoughts and a feeling of being overwhelmed. Pick a quiet, happy, safe place you have visited and go there in your mind. Take many trips during the day.
It's a technique Ruvalcaba knows well. During stressful times he remembers his years surfing and hanging out at the beach while growing up in San Diego.
Mentally, he's sitting on the beach, feeling the breeze and smelling the water. He watches the curl of an incoming wave, hears the sound as it crashes and sees the foam moving toward him until it sparkles on the sand.
Morrow points out that as business slows down, there's less work to do, and many will find their days are less hectic. Time, once a scarce commodity, may become more plentiful.
She says this lull in activity is an opportunity that must be used wisely. "People should be using this time for re-evaluations. Are there other possibilities? Look for entrepreneurial opportunities." During this challenging economic period, people must make adjustments, she adds.
"This can be a great time to return to some of our traditional values and build relationships," Morrow said. "So we may not have as much money, but we may have more time. Let's spend that time rekindling relationships."
How to cope
Exercise; it releases natural endorphins, which elevates your mood.
Visualize a safe place and go there in your mind.
Practice deep breathing while you imagine your problems vanishing.
Find a safe person, who can listen and empathize.
Write your thoughts in a journal.
Source: Ilissa Banhazi, a marriage and family therapist in Glendora
Help in a crisis
San Bernardino County
In a mental health crisis situation, contact the Department of Behavioral Health, ACCESS Unit at 888-743-1478. Non emergency calls will be referred to either a county provider, contract provider or fee-for-service provider.
Los Angeles County
The Los Angeles County Department of Mental Health operates a 24-hour ACCESS Center hot line at 800-854-7771. The center staff is composed of licensed mental health professionals. Appointments can be made with the appropriate mental health care providers.
