SIU Med School Counselor Offers Advice to Reduce Stress

If you've been feeling tired, tense and totally stressed out, it could be due to a stress epidemic that's prevalent in the workplace. "The nature of work is changing at whirlwind speed. Now more than ever before, job stress poses a threat to the health of workers," says Sandra Vicari, Ph.D., assistant professor of psychiatry at Southern Illinois University School of Medicine in Springfield.

According to recent studies, 75 percent of American workers consider their jobs stressful. One third of all absenteeism in the workplace is due to stress, which equates to nearly 80 million days a year.

"Workers at every level are experiencing increased tension and uncertainty, brought on by economic upheavals, downsizing, layoffs, mergers and bankruptcies. That impacts workers' health. Stress affects people who are getting laid off as well as those who anticipate losing their jobs," says Vicari, a behavioral health counselor. "It also affects workers who have escaped layoffs, but are working longer hours and multi-tasking -- doing the work that two or three people did before the downsizing."

Computers and other technology promised to make our lives easier, but in actuality people are working harder. "Despite all the labor saving devices, leisure is still an elusive commodity for most people. Statistics show that the average American is working an extra three hours per week compared to 20 years ago. We are experiencing information overload and major changes, which adds to our stress," explains Vicari.

Other stressers include over scheduling, which happens with people of all ages. Children experience increased pressure from parents and teachers to take on more and do better in school, sports and other competitive activities. Working mothers and fathers struggle to meet the demands of their jobs, transport children to and from school and activities, and maintain a home. All this juggling can make them extremely vulnerable to stress.

"Different people react to the same situation in different ways because stress is caused by the view we take of a situation rather than the event itself," explains Vicari. "Often peoples' reactions to stressful events can become such a problem that it can no longer be ignored because it causes health problems or coping frustrations."

Vicari explains that stress sets off an alarm in the brain, which responds by preparing the body for defense action. The nervous system is aroused and hormones are released to sharpen the senses, quicken the pulse, deepen respiration and tense the muscles.

The response, which is preprogrammed biologically, is known as the fight or flight response. It helps individuals defend against threatening situations, but when stressful situations go unresolved, the body is kept in a constant state of activation. This increases the rate of wear and tear to the body and can make one more susceptible to colds, heart disease, strokes, depression and other health problems. It also lowers resistance to infections, lessens one's sense of joy, and causes irritability and relationship problems.

"Early warning signs of stress include anxiety, headaches, insomnia, change or loss of appetite, getting up in the middle of the night, or getting up early and not being able to go back to sleep," says Vicari. "Some people experience low morale, frustration, lack of motivation and difficulty concentrating."

People can help decrease stress by taking better care of themselves and using various techniques. "Mindfulness" is a method of being aware of the present moment, without judging, reflecting or thinking. Getting more sleep, eating nutritious foods, doing deep breathing, yoga and stretching exercises, and listening to music all help lower stress levels.

"Our bodies are made so that every 90 minutes we need to take a rest period because you will get tired and lose your mental focus. If you don't rest, you will tend to make mistakes and have accidents. Continuing to ignore your need to take a break may eventually cause you to get sick. So taking a 10 minute break helps us function better," explains Vicari.

Deep breathing from the diaphragm at regular intervals can help relieve stress. Vicari suggests practicing relaxation techniques such as taking deep breaths as one picks up the phone, begins working at the computer, or starts down the hall.

Other stress reducing techniques include learning to see the lighter side of things and being able to laugh at oneself; breaking down an overwhelming situation into smaller, manageable pieces; and being flexible, trying not to control every situation. When individuals become overwhelmed, they should ask co-workers or significant others for assistance and seek professional help.

To learn more about how to deal with stress, check out these web sites www.mindtools.com or www.imt.net/~randolfi/StressLinks. For an evaluation and possible treatment, contact a primary care physician or a mental health counselor.

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NOTE TO EDITORS: JPG images of Vicari showing stress reduction techniques to a patient are available by calling SIU Public Affairs or e-mailing us at pubaffairs@siumed.edu.