Melissa Conrad Stöppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.
Dr. Shiel received a Bachelor of Science degree with honors from the University of Notre Dame. There he was involved in research in radiation biology and received the Huisking Scholarship. After graduating from St. Louis University School of Medicine, he completed his Internal Medicine residency and Rheumatology fellowship at the University of California, Irvine. He is board-certified in Internal Medicine and Rheumatology.
Stress is any physical, chemical, or emotional factor that causes bodily or mental unrest.
While elimination of stress is unrealistic, management of stress is an attainable and realistic goal that can be achieved by a number of strategies.
People with strong social support networks report less stress and fewer negative symptoms of stress than those who lack social support.
Stress-management techniques include relaxation techniques, time-management skills, counseling or group therapy, exercise, and maintaining an overall healthy lifestyle.
There are hundreds of different relaxation techniques to help manage stress, including yoga, guided imagery, biofeedback,
tai chi, qigong, and progressive muscle relaxation.
Stress may be considered as any physical, chemical, or
emotional factor that causes bodily or mental unrest and that may be a factor in
causing disease. Physical and chemical factors that can cause stress include trauma, infections, toxins, illnesses, and injuries of any sort. Emotional causes of stress and tension are numerous and varied. While many people associate the term
stress with psychological stress, scientists and physicians use this term to denote any force that impairs the stability and balance of bodily functions.
If stress disrupts body balance and function, then is all
stress bad? Not necessarily. A mild degree of stress and tension can sometimes be beneficial. For example, feeling mildly stressed when carrying out a project or assignment often compels us to do a good job, focus better, and work energetically.
Likewise, exercising can produce a temporary stress on
some body functions, but its health benefits are indisputable. It is only when stress is overwhelming, or poorly managed, that its negative effects appear.
An
important goal for those under stress is the management of life stresses.
Elimination of stress is unrealistic, since stress is a part of normal life. It's impossible to completely eliminate stress, and it would not be advisable to do so. Instead, we can learn relaxation techniques and other methods to manage stress so that we have control over our stress and its effects on our physical and mental health.
Reviewed by William C. Shiel Jr., MD, FACP, FACR on 8/24/2011
Stress Management Techniques - Time ManagementQuestion: Procrastination can make stress worse. Please share time-management skills that have helped you cope.
Medical Author: Melissa Conrad Stöppler, MD
Medical Editor: Jay W. Marks, MD
Most of our lives are filled with family, work, and
community obligations, and at some point we feel as though we are "running on
empty." Here are eight immediate stressbusters to help "fill up the tank!" So take deep relaxing breath and read on.
Watch for the next instance in which you find yourself becoming annoyed or
angryat something trivial or unimportant. Then practice letting go, making a
conscious choice not to become angry or upset. Do not allow yourself to waste
thought and energy where it isn't deserved. Effective angermanagement is a
tried-and-true stress reducer.
Breathe slowly and deeply. Before reacting to the next stressful
occurrence, take three deep breaths and release them slowly. If you have a few
minutes, try out a relaxation techniquesuch as
meditationor guided imagery.
Whenever you feel overwhelmed by stress, practice speaking more slowly
than usual. You'll find
that you think more clearly and react more reasonably to stressful situations.
Stressed people tend to speak fast and breathlessly; by slowing down your
speech you'll also appear less anxious and more in control of
any situation.
Jump-start an effective time management strategy. Choose one simple thing
you have been putting off (e.g., returning a phone call, making a doctor's
appointment), and do it immediately. Just taking care of one nagging
responsibility can be energizing and can improve your attitude.
Anxiety is a feeling of apprehension and fear characterized by physical symptoms. Anxiety disorders are serious medical illnesses that affect approximately
Fibromyalgia, formerly
known as fibrositis, causes chronic pain, stiffness, and
tenderness of muscles, tendons, and joints without detectable inflammation.
Panic attacks are sudden feelings of terror that strike without warning. These episodes can occur at any time, even during sleep. A person experiencing
Temporomandibular joint disorder, or TMJ, is a disorder of the temporomandibular joint(s) that causes signs and symptoms including ear pain, bite problems,
Stress occurs when forces from the outside world impinge on the individual. Stress is a normal part of life. However, over-stress, can be harmful. There
Insulin resistance is the diminished ability of cells to respond to the action of insulin in transporting glucose (sugar) from the bloodstream into muscle
Heart attack happens when a blood clot completely obstructs a coronary
artery supplying blood to the heart muscle. A heart attack can cause chest pain,
Hot flashes (or flushing) is the most common symptom experienced by a woman prior to and during the early stages of menopause. Hot flashes can be caused
ADHD afflicts approximately 3 percent to 5 percent of school-age children and an estimated 60 percent of those maintain the disorder into adulthood. Symptoms
Dyspepsia (indigestion) is a functional disease in which the gastrointestinal organs, primarily the stomach and first part of the small intestine, function
Alzheimer's disease is a common cause of dementia. Symptoms and warning signs of Alzheimer's disease include memory loss, difficulty performing familiar
Attention deficit hyperactivity disorder (ADHD) can be challenging for a parent or caregiver with a child with this disorder. There are steps, routines,
Insomnia is the perception or complaint of inadequate or poor-quality sleep because of difficulty falling asleep; waking up frequently during the night
Alcohol is the most frequently used drug by American teenagers. Teens that drink are more likely to drive under the influence, have unprotected sex, and
The connection between stress and heart disease is not clear. Stress itself may be a risk factor, or high levels of stress may make risk factors for heart
Abdominal migraine in adults and children is a variant of migraine headaches. Abdominal migraine in children generally occurs in children who have a family
Sleepwalking is a condition in which an individual walks or does other activities while asleep. Factors associated with sleepwalking include genetic, environmental,
Enjoying a satisfying sex life as we age is important to both physical and mental health. As we age, diseases and conditions may pose challenges in our
Mental health is an optimal way of thinking, relating to others, and feeling. All of the diagnosable mental disorders fall under the umbrella of mental
Irritable bowel syndrome (IBS) is a functional disease that can affect the quality of those who suffer from this condition. Individuals with IBS can make
Regular physical activity can reduce the risk of disease. Regular exercise can also reduce the symptoms of stress and anxiety. There are fitness programs
Regular exercise can help reduce the risk of heart disease. To achieve maximum benefits, do a mix of stretching exercise, aerobic activity, and strengthening
Irritable bowel syndrome (IBS) in children is a functional gastrointestinal disorder with symptoms of abdominal pain, bloating, diarrhea or constipation.
Heartburn is a burning sensation experienced from acid reflux (GERD). Symptoms of heartburn include chest pain, burning in the throat, difficulty swallowing,
Heart disease, particularly coronary artery disease is the leading cause of heart attacks. Women are more likely to die from a heart attack than men. High
Generalized anxiety disorder (GAD) is a mood disorder that is characterized
by multiple and/or nonspecific worries that interfere with the person's life in
some way.
