Monthly Archives: January 2014

Stress: Managing it, Before it Manages You

Stress — just the word may be enough to set your nerves on edge. Everyone feels stressed from time to time. Some people may cope with stress more effectively or recover from stressful events quicker than others. It’s important to know your limits when it comes to stress to avoid more serious health effects.

What is stress?

Stress can be defined as the brain’s response to any demand. Many things can trigger this response, including change. Changes can be positive or negative, as well as real or perceived. They may be recurring, short-term, or long-term and may include things like commuting to and from school or work every day, traveling for a yearly vacation, or moving to another home. Changes can be mild and relatively harmless, such as winning a race, watching a scary movie, or riding a rollercoaster. Some changes are major, such as marriage or divorce, serious illness, or a car accident. Other changes are extreme, such as exposure to violence, and can lead to traumatic stress reactions.

How does stress affect the body?

Not all stress is bad. All animals have a stress response, which can be life-saving in some situations. The nerve chemicals and hormones released during such stressful times, prepares the animal to face a threat or flee to safety. When you face a dangerous situation, your pulse quickens, you breathe faster, your muscles tense, your brain uses more oxygen and increases activity—all functions aimed at survival. In the short term, it can even boost the immune system.

However, with chronic stress, those same nerve chemicals that are life-saving in short bursts can suppress functions that aren’t needed for immediate survival. Your immunity is lowered and your digestive, excretory, and reproductive systems stop working normally. Once the threat has passed, other body systems act to restore normal functioning. Problems occur if the stress response goes on too long, such as when the source of stress is constant, or if the response continues after the danger has subsided.

How does stress affect your overall health?

There are at least three different types of stress, all of which carry physical and mental health risks:

  • Routine stress related to the pressures of work, family and other daily responsibilities.
  • Stress brought about by a sudden negative change, such as losing a job, divorce, or illness.
  • Traumatic stress, experienced in an event like a major accident, war, assault, or a natural disaster where one may be seriously hurt or in danger of being killed.

The body responds to each type of stress in similar ways. Different people may feel it in different ways. For example, some people experience mainly digestive symptoms, while others may have headaches, sleeplessness, depressed mood, anger and irritability. People under chronic stress are prone to more frequent and severe viral infections, such as the flu or common cold, and vaccines, such as the flu shot, are less effective for them.

Of all the types of stress, changes in health from routine stress may be hardest to notice at first. Because the source of stress tends to be more constant than in cases of acute or traumatic stress, the body gets no clear signal to return to normal functioning. Over time, continued strain on your body from routine stress may lead to serious health problems, such as heart disease, high blood pressure, diabetes, depression, anxiety disorder, and other illnesses.

How can I cope with stress?

The effects of stress tend to build up over time. Taking practical steps to maintain your health and outlook can reduce or prevent these effects. The following are some tips that may help you to cope with stress:

  • Seek help from a qualified mental health care provider if you are overwhelmed, feel you cannot cope, have suicidal thoughts, or are using drugs or alcohol to cope.
  • Get proper health care for existing or new health problems.
  • Stay in touch with people who can provide emotional and other support. Ask for help from friends, family, and community or religious organizations to reduce stress due to work burdens or family issues, such as caring for a loved one.
  • Recognize signs of your body’s response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy.
  • Set priorities-decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload.
  • Note what you have accomplished at the end of the day, not what you have been unable to do.
  • Avoid dwelling on problems. If you can’t do this on your own, seek help from a qualified mental health professional who can guide you.
  • Exercise regularly-just 30 minutes per day of gentle walking can help boost mood and reduce stress.
  • Schedule regular times for healthy and relaxing activities.
  • Explore stress coping programs, which may incorporate meditation, yoga, tai chi, or other gentle exercises.


For information on counseling and other resources, go to

Don’t Let Our Kids Get Tangled in the Web

How Screen-based Media Alcohol Advertising Affects Youth Drinking

Today’s youth have unlimited access to television and the internet, making them very vulnerable to constant exposure to media messages and advertising, including alcohol advertisements.

TV and movies show actors drinking, occasionally to excess, and rarely with any real negative consequences. Seeing their favorite actors drinking, not only normalizes the behavior for youth, but makes it behavior they want to imitate.

The Internet is truly a virtual playground for young people today. Social media like Facebook, Twitter and YouTube are used by alcohol companies to advertise their products. The top alcohol brands on Facebook have over 16 million fans.  Sadly, these sites often contain content and advertising that is appealing to young people like games, videos, music and humor. Youth can also instantly access YouTube and view alcohol-related content created by alcohol companies.  The alcohol industry knows how to advertise and although they may technically be targeting legal drinkers, their ads are oftentimes too easily accessible and too appealing to underage drinkers.

Research has indicated a direct correlation between exposure to alcohol advertising and underage drinking.  In the Journal of Pediatrics and Adolescent Medicine, the study, Effects of Alcohol Advertising Exposure on Drinking Among Youth (January 2006), concluded that on average youth who saw more alcohol advertisements drank more.  Another study in the Journal of Adolescent Health, Early Adolescent Exposure to Alcohol Advertising and Its Relationship to Underage Drinking (June 2007), found that 6th and 7th graders exposed to high levels of alcohol advertising are 50% more likely to drink than children with low exposure to such marketing.

Drug Free Communities of Fond du Lac County asks you to make a difference in what your children are exposed to:

  • Have conversations with your children about what is appropriate viewing on television, movies and the internet, and monitor what they are viewing.
  • Set family limits for TV and the internet, including Facebook and YouTube use
  • Teach your children how to interpret the media messages they are seeing.