Welcome to Healthy Exchange ...your quarterly online newsletter from Quantum EAP, your Employee Assistance Program (EAP). Each issue provides information to help you better deal with personal, family or work-related concerns.

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If you’re faced with a problem that seems too hard to solve on your own, your EAP can help you with free, confidential counseling, information or referrals. For more information or to schedule an appointment call: 1-877-747-1200.

How to Break the Grip of Unbearable Stress

Somehow your life has gotten out of control. Stress has its grip on you. You lie down to sleep at night and it feels like your heart is going to pound right out of your chest. You just can’t relax. You get through the night but awake in the morning still feeling terrible, “overwhelmed” by life, anxious and exhausted. What can you do to break the grip of stress?

Stress becomes a problem when the pressure from stress exceeds your ability to cope. If you are feeling overwhelmed by stress, you can start taking control of the stress in your life by following the suggestions below:

1. Ask yourself: What specific problems or conflicts are troubling me and how can I deal with each of these problems effectively?

Rather than focusing on how to cope with stress, answering this question will put you on course to prevent or eliminate much of your stress by helping you determine the root cause(s) of your stress. To lower the amount of stress in your life, become aware of your stressors and your emotional and physical reactions to stress. Notice your distress. Don’t ignore it. Determine how your body responds to stress. Do you become nervous or physically upset? If so, in what specific ways? Think about when, and why, you feel stressed. Devise ways to change, manage or avoid the problems that trigger your stress.

2. Practice deep breathing.

Give your body and mind the break they need from stress by practicing slow, deep breathing. Here’s what to do: Close your eyes and inhale slowly and deeply through your nose (approx. 7 seconds), then exhale slowly through your mouth (approx. 8 seconds). If you prefer, say “relax” or “calm” or another soothing word as you exhale. Do this for 5 minutes, 3 times a day. This technique, known as the “relaxation response,” will calm your brain, relax your body and help bring your heart rate and respiration back to normal.

3. Identify the ways you “think” yourself to higher levels of stress.

Stress is a product of the mind and therefore something you can control. Stress isn’t something that happens to you, but rather how you think about what is happening, or what has happened. Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it worse? Are you overreacting and viewing things as absolutely critical and urgent? Do you worry about things that are out of your control? Do you feel you have to be perfect all of the time? Simply put, stressful thoughts cause stress. Work at adopting more moderate views. Put stressful situations in perspective.

4. Increase your ability to cope with stress.

A healthy lifestyle is your best defense against stress. Stress experts recommend the following:

• Avoid using alcohol, caffeine or nicotine as a means of alleviating stress.
  
• Exercise regularly to dissipate stress energy and lift your mood.
  
• Unleash tension or worry by sharing your feelings with a close friend, family member or counselor.
  
• Practice relaxation daily. Try deep breathing, yoga, meditation, imagery, listening to quiet music, being in nature, or prayer.
  
• Get at least 7 hours of sleep nightly.
  
• Eat well-balanced, nutritious meals. Reduce consumption of refined sugars, which cause frequent fluctuation in blood glucose levels, increasing your stress.

5. Seek professional assistance.

How do you know when it is time to get professional help? According to the American Psychological Association, here are a few indicators:

• You feel trapped, like there’s nowhere to turn
  
• You worry excessively and can’t concentrate
  
• The way you feel affects your sleep, your eating habits, your job, your relationships, your everyday life.

Your EAP is Here to Help

If you’re having difficulty coping with stress, call your Employee Assistance Program (EAP) for confidential counseling, referrals or information. A professional EAP counselor can help you address the cause(s) of your distress and help you learn effective ways to deal with stress. Why not call an EAP counselor today? We’re here to help you.

More About Stress

Temporary Male Impotence

Most men are not surprised that stress can cause an ulcer or a rise in blood pressure. They are, however, surprised to learn that prolonged, unrelieved stress can cause temporary erectile dysfunction. Too much stress for too long of time causes physiological changes in the body that can directly affect a man’s ability to get and maintain an erection. Erectile function can return to normal when stress is reduced and the body is allowed to re-balance itself. Note: There are other causes of male impotence. If you are experiencing temporary male impotence, see your medical doctor.

Stress Causes Brain Malfunction

The latest medical research reports that overstress can cause physical changes in the brain. What happens? Brain cells “talk to each other” by means of chemical messengers. When a person is exposed to too much stress, chemical communications in the brain begin to fail. When these messengers fail, a person suffers from sleep disturbance, aches and pains, depression and anxiety.

What Are The Symptoms Of Overstress?

The symptoms of excessive stress vary from person to person. Review the symptom checklist below. If you are suffering from too much stress, make a commitment to learn how to decrease and/or better manage the stress in your life.

Physical

• tiredness, exhaustion
  
• change in appetite
  
• change in sleep or waking patterns
  
• elevated blood pressure
  
• rapid heartbeat, heart palpitations
  
• shortness of breath
  
• chest pain
  
• headaches
  
• dizziness
  
• nausea
  
• trembling, shaking
  
• cold hands or feet
  
• flushing or sweating
  
• muscle tension in neck, face or shoulders
  
• body aches and pains or muscle stiffness not caused by exercise
  
• grinding teeth, clinched jaw
  
• stomach, gut or bowel problems such as heartburn, acid stomach, flatulence, diarrhea, constipation and irritable bowel syndrome
  
• male impotence
• physical illness

• lack of concentration
  
• memory losses
  
• confusion or indecisiveness
  
• poor decision making
  
• mind racing or going blank
  
• loss of sense of humor

Emotional

• inability to control anger
  
• worry, anxiety or fear
  
• irritability
  
• depression
  
• impatience
  
• aggression
  
• frustration
  
• nervousness
  
• extreme mood swings
  
• loss of sexual desire

Behavioral

• increased use of alcohol, caffeine, nicotine, drugs
  
• increased eating
  
• pacing, fidgeting, nervous habits (nail biting, foot tapping)
  
• crying
  
• yelling or swearing
  
• blaming, throwing things or hitting