English in a pill – Angielski w pigułce, Lesson 7

All About Stress

Feeling like there are too many pressures and demands on you? Losing sleep worrying about school or job? Eating on the run because your schedule is just too busy? You're not alone. Everyone experiences stress at times

- adults, teens, and even kids.

But there are things you can do to minimize stress and manage the stress that's unavoidable.

What Is Stress?

Stress is a feeling that's created

when we react to particular events. It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.

The human body responds to stressors by activating the nervous system and specific hormones: adrenaline and cortisol, and releasing them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.

This natural reaction is known as the stress response. Working properly, the body's stress response enhances a person's ability to perform well under pressure. The stress response is critical during emergency situations.

A little of this stress can help keep you on your toes, ready to rise to a challenge. But stress doesn't always happen in response to things that are immediate or that are over quickly. Ongoing or long-term events, like coping with a divorce or moving to a new neighborhood or job, can cause stress, too. This can wear out the body's reserves, leave a person feeling depleted or overwhelmed, weaken the body's immune system, and cause other problems. The symptoms of stress overload are as follows:

• anxiety or panic attacks,
• a feeling of being constantly pressured, hassled, and hurried,
• irritability and moodiness,
• physical symptoms, such as stomach problems, headaches, or even chest pain,
• allergic reactions, such as eczema or asthma,
• problems sleeping,
• drinking too much, smoking, overeating, or doing drugs,
• sadness or depression.

Keep Stress Under Control

What can you do to deal with stress overload or, better yet, to avoid it in the first place?

1. Take a stand against overscheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
2. Be realistic. Don't try to be perfect - no one is. And expecting others to be perfect can add to your stress level, too.
3. Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors.
4. Learn to relax. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you're caught up in stressful situations: read a good book or make time for a hobby, spend time with your pet, or just take a relaxing bath.
5. Treat your body well. Experts agree that getting regular exercise helps people manage stress. And eat well to help your body get the right fuel to function at its best.
6. Watch what you're thinking. A healthy dose of optimism can help you make the best of stressful circumstances.
7. Solve the little problems. Learning to solve everyday problems can give you a sense of control.
8. Believe in yourself. And let a little stress motivate you into positive action to reach your goals.

WORDS

• First-aid kit / Apteczka
• a Schedule - plan dnia
• a challenge - wyzwanie
• a stamina - wytrzymałość
• alertness - czujność
• to realease - uwalniać
• a pupil - źrenica
• to dilate - rozszerzać się
• stress response - reakcja na stres
• to enhance - poprawiać
• ongoing - trwający
• to wear out - zużywać się
• to deplete - wyczerpywać
• an overload - przeciążenie
• to hassle - zawracać głowę
• an irritability - rozdrażnienie
• an egzema - egzema
• to take a stand - zająć stanowisko
• to trigger - wywołać
• a fuel - paliwo
• circumstance - okoliczności

„Farmacja i ja”, kwiecień 2008