THESTRESSOFLIFE

Understandingandmanagingstress
ByRev.PeterPereiraBTh.Grad.Dip.(Chris.Couns.)MCCA,PACFA20046
SECTION1UNDERSTANDINGSTRESS
WHATISSTRESS
Despitedecadesofresearchintostressthereisstillnoagreedupondefinitionof
whatstressis(Rees&Redfern2000:120).Despitethis,stressisoftendefinedas
theresponseofthebodytothreatsordemands(Schiraldi&Kerr,2002:277).
Thewordstresswasintroducedduringthe1930sbyscientistHansSelye.Selye
was the first totake seriousnote of thehumanphysiologicalsystemsthat were
broughtinto play when a person responded to a challenge (McEwen, 2002:11).
Selyesresearch(1978)ledtotheconclusionthatthehumanbodypossessesa
mechanism which assists in coping with demands placed uponit. Selye named
thismechanismthegeneraladaptationsyndrome.EventuallySelyereplacedthis
term with the word stress. The early work of Selye focussed on the bodys
physiologicalresponsesbutmorerecentwork,suchasthatofLindemann(1944)
and Caplan (1964), Holmes & Raye (1967), and Cohen (1988) (Bjorck 1999
citedin Benner&Hill1999:1170)focuses uponthepsychologicalcomponent of
stress.
When a person is stressed, the autonomic (involuntary) nervous system is
brought into play. The autonomic nervous system controls involuntary muscles
suchas heart, stomachand skin. Thissystemhastwo divisions.These are the
sympathetic and parasympathetic systems. It is the sympathetic division that
comesintoplaywhenstressed.Itisthissystemthatpreparesthebodyforfight
or flight.The heart rateincreases, pupilsbecome dilated, the digestive system
stops, respirationincreases, adrenaline is pumped into thebody by theadrenal
glandsandperipheralbloodvesselsconstrict(Meier,Minirth,Wichern&Ratcliff,
1996:5051). The parasympathetic system works in the opposite way and
maintainsbalance(McEwen,2002:71).
Therealityoflifeformostpeopleisthatalthoughtheymaynotbeabletodefine
what stress is, they know when they are stressed. The word has become an
everyday part of the vernacular. When we are stressed we feel like life is
overwhelming us and that we are going to lose control. Stress refers to the
pressure that life exerts on us and the way this pressure makes us feel
(McEwen,2002:3).
STRESSANDANXIETY
Stress and anxiety are closely linked and therefore sometimes confused. The
wordscanbeusedinterchangeablybypeopleattimes.Anxietyhasthreelayers
toit.Theselayerscouldbedescribedasbehavioural,internalandphysiological.
Table1describestheseanxietylayers.
Table1.Thelayersofanxiety
BEHAVIOURAL INTERNAL PHYSIOLOGICAL
trembling dread rapidheartbeat
shaking feelingtense sweating
pacing senseofunreality butterfliesinstomach
easilystartled (depersonalisation) nausea
twitchingeyelids fearofdyingorlosingit shortnessofbreath
avoidance dizziness clammyhands
difficultysleeping continualworrying drymouth
stuttering lumpinthroat
handwringing difficultyswallowing
(basedonCiarrocchi1993:4748)
Thesymptomsofanxietyasshowninthetablearethesamekindsofsymptoms
that people might choose to describe as stress. In every day language the two
terms are often used interchangeably. My own way of thinking suggests to me
that anxietyistheinternalfeeling thatisproduced byaperceptionof threatand
danger,andstressistheoverallresponsethatIhavetothatfeeling.
STRESSANDBURNOUT
Burnout can perhaps be understood as the end result of prolonged stress.
Burnout can occur when the bodies coping mechanism are overtaxed for too
long. Psychologist Arch Hart differentiates between stress and burnout in the
followingtable.
Table2.Astressandburnoutcomparison.
Stress Burnout
1.Characterisedbyoverengagement Characterisedbydisengagement
2.Emotionsbecomeoverreactive Emotionsbecomeblunted
3.Physicaldamageprimary Emotionaldamageprimary
4.Exhaustionaffectsphysicalenergy Exhaustionaffectsmotivation
anddrive
5.Producesdisintegration Producesdemoralisation
6.Lossoffuelandenergy Lossofidealsandhope
7.Depression:bodysneedto Depression:griefcausedby
Protectitselfandconserveenergy lossofidealsandhope
8.Senseofurgencyhyperactivity Senseofhelplessnessand
hopelessness
9.Producespanic,phobiaandanxiety Producesparanoia,
disorders depersonalisationtype
disordersanddetachment
10.Maykillyouprematurely,youwont Mayneverkillyou,butyourlong
havetimetofinishwhatyoustarted lifemaynotseemworthliving
Source:Pryor(1986:7)
MODELSOFSTRESS
Sutherland and Cooper (1990 cited in Irvine, 1997:1620) outline three models
forunderstandingstress.Thesearedescribedasthestimulusbasedmodel,the
responsebasedmodelandtheinteractivemodel.
Thestimulusbasedmodelseesahumanbeingasanobjectaffectedbyexternal
stressors. The person affected in this way has to cope with these stressors.
Although such an understanding of stress can assist in identifying external
phenomena that create distress, it ignores the subjective reality that is an
essential part of human experience. Diagram 1 outlines the stimulus based
model.
The response based model places the emphasis on the response of the
individual to external stimuli. In such a model of stress, the focus is upon the
observable response of the person under stress. The response based model
assists in understanding the reaction to stress, but the limitation is that the
solutiontostressisviewedaswhollyinternal.
Diagram2outlinestheresponsebasedmodelofstress.
Worldview
Vocational Relationships
Competition
Cultural Expectations
SocioEconomicFactors
Diagram1Stimulusbasedmodel
(basedonIrvine,1997:17)
It is generally accepted that an interactive model of stress is needed to
incorporate thecomplexityof the humanstressexperience(Irvine,1997:18). An
interactivemodel(Diagram3),takesintoaccountexternalstressors,thereaction
oftheperson,thetemperamentofthepersonandtheinteractionofthesefactors.
SutherlandandCooper(1990:20)state,
withintheinteractivemodelofstress,itisnecessarytoconsiderall
threeconceptualdomainsinthestressprocess:
i) Sourceofstress
ii) Mediatorsofthestressresponse
iii) Themanifestationof stress.Situationsarenotinherentlystressful,
butarepotentiallystressful.
Environment Individual Response
Physical
Psychological
Behaviour
Diagram2Responsebasedmodel
(basedonIrvine,1997:18)
The interactive model of stress allows for the place of perception in the
experience of stress.Perceptionistheend result of thecentralnervous system
translatingsensoryinputintoanewformofinformation.
Perceptionmeansthattheindividualisnotapassiveobjectuponwhichexternal
stimuliact.Astimulibasedmodelofstressmakesnoallowanceforthisaspectof
human experience. The response based model is also found wanting in that it
doesnt allow for external stimuli influencing the way in which a person thinks
abouttheworldandtheirplaceinit.Itisinaninteractivemodelthatthereliesthe
best chance of an understanding of stress that reflects the reality of human
experience.
Rapidpulse
HighAdrenaline
Sweat
Panic
Fear
Emotion
Fight
Flight
Faint
Environment Individual Response
Adequate
coping
mechanism
Inability
tocope
PSYCHOLOGICALSTRESS
It has already been mentioned that perception plays a major role in the
experience of stress.What goes onin the head isimportant. The way we think
about thingsinfluences the degree to which things affect us. This explains why
what isstressfultoone personisnot stressfulto another. Hans Selye used the
termsdistressandeustresstodescribetwodifferentkindsofstress.Eustressis
a positive stress that energises for life whereas distress is a negative stress
whichsapsenergy.
McEwen (2002:9) places a great deal of emphasis on the place of perception
whenhesays,
Diagram3Interactivemodel
(basedonIrvine,1997:19)
Physical
Psychological
Behaviour
The human mind is so powerful, the connections between
perception and physiological response so strong, that we
can set off the fightorflight response by just imagining
ourselvesinathreateningsituation.
Imaginea personwholovestheirwork. Theyfind thatitinterests themand that
they become totally absorbed in it. They might invest themselves fully in it and
losetrackoftimeasaresult.Thisisanexampleofeustress.Itisnotunpleasant.
Theworkerintheexamplecouldeasilybecomeaworkaholic.Thesubtledanger
of eustress is that it doesnt necessarily feel unpleasant but it still taxes the
system.
ALLOSTASISANDALLOSTATICLOAD
Bruce McEwen (2002), from Rockefeller University in New York, has in recent
times argued for the use of the term allostasis when discussing stress. He
contendsthatthetermstressshouldonlybeappliedtoexternaleventsandthat
thestressresponseshouldbereferredtoasallostasis.Hefurthercontendsthat
when the stress response system starts to falter and turn against a person the
termallostatic load should be used. In arguing his case McEwen begins with a
discussionofhomeostasis.Homeostasis,atermfirstusedbyClaudeBernardin
the middle of the 19
th
century refers to the balance that an organism needs to
maintain optimum health. It has been described as a physiological regulatory
mechanismthatmaintainsaconstantandstableinternalenvironmentrelativeto
avariableexternalenvironment(HillcitedinBenner&Hill1999:570).Thereare
manyfacetsofhumanfunctioningthatmustremainstableforhealthandsurvival.
Examples are body temperature, the bodys acidbase balance, the bodys
oxygen content and the amount of oxygen that reaches the brain. These things
need to remain at an optimum. There is little room for variation (McEwen,
2002:5).Theseareexamplesofthehomeostaticsystemsofthebody.
Incontrasttothebodyshomeostaticsystems,areothersystemsthatallowusto
cope with environmental changes. These systems are able to operate within a
widerangeofparameters.Examplesofthesesystemsareheartbeat,breathing,
theamountofglucoseinbloodandtheamountoffat.McEwenappliestheterm
allostasis to these systems. The word is derived from the Greek allo which
means variable. McEwen emphasises that it is these allostatic systems that
enable the body toremain stable and that itisin thehumanresponse tostress
thatweseethemostmarkedchangesinthesesystems(McEwen,2002:6).
FIGHTORFLIGHTANDTENDANDBEFRIEND
Itisoftenassumedthatthefightorflightstress responseappliestobothmale
andfemalesbutrecentresearchisbeginningtocastdoubtsonthisassumption.
Up until 1995, research investigating the fight or flight response had been
conducted primarily with males, females only constituting 17 per cent of the
participants(McCarthy,2005:para.2).
Recent research beginning with the work of Taylor et al. (2000) has raised
questions about the relevance of applying fight or flight to the female stress
response. The research indicates that the fight or flight response so long
assumedtoapplytomenandwomenispredominantlyamaleresponse.Taylors
researchteamcoinedanewtermtendandbefriendtodescribethebehavioural
response to stress by women. They suggest that while it may be true that the
physiological responses of both men and women fit the fight orflight paradigm,
thebehaviouralresponseofwomenistendandbefriend.Theresearchsuggests
that the tendingpart of theequationfocusesonnurturingactivities focussed on
protectionofselfandoffspring.Befriendingistheestablishmentofanetworkfor
aidinginthisprocess.
The research mentioned was conducted on rodents but there have also been
human studies suggesting similar outcomes (Heinrichs, Baumgartner,
KirschbaumandEhlert2003,&Frydenberg&Lewis,2002).
Taylor et.al theorise that whereas testosterone is the key to the fight or flight
response tostress in men, thekey to thefemale tend and befriend responseis
the neuropeptide oxytocin. It has been shown that oxytocin decreases blood
pressureandreduceslevelsofcortisol,ahormonebelievedtobeindicatedinthe
fight or flight response. Taylor et al. have hypothesised that females release
oxytocininresponsetostress.
The hypothesis outlined by Taylor et al. represents a marked shift in thinking
about stress. It is therefore not surprising that not everyone is convinced.
However, it is interesting that it is far easier to establish support groups for
women than for men.Women seem to want to get together and talk when they
are stressed, whereas men seem to prefer to isolate themselves. Some would
saythisisculturalbutresearchisbeginningtosuggestthatmaybethereissome
inherentbiologicalgenderdifferencesatplay.
THEIMPACTOFSTRESS
The stress response (allostasis) is a protective system. It assists us to face a
challenge. The protective stress response is designed for short term activation.
Whenapersonisfacedwithperceiveddanger,thebodypreparesthepersonfor
the challenge. Such a response is meant to be infrequent. When that person
lives out alifestyle that overtaxes theinbuiltcoping mechanismthen health can
start to suffer. When this happens allostasis has given way to allostatic load
(McEwen,2002).
Allostatic load affects people in various ways. The cardiovascular system is
particularly sensitive to stress. When stimulated the human body needs extra
reserves of oxygen and glucose. In response to these requirements the heart
beatsfastertodrivemoreoxygenandglucosethroughthebody.Whenrepeated
surgesinbloodpressure occurasin thecase forpeopleunderconstant stress,
hypertension can be the result. Hypertension increases the likelihood of heart
attack.Aspartoftheprocessforkeepingthebodysuppliedwithfuelwhenunder
stress, adrenaline and cortisol work together to balance the energy supply. If a
person remains under stress and cortisol levels therefore stay high, energy
becomes stored as fat. This fat often accumulates along blood vessel walls,
increasingthelikelihoodofatherosclerosis,anotherriskfactorinthelikelihoodof
heartattack(McEwen,2002:6869).
Theimmunesystemlikethecardiovascularsystemissensitivetostress.Ifstress
continues for an extended period of time the immune system can start to falter
(Hempel, 2003).When stress ispresent theimmune system sends white blood
cellstowheretheyareneeded.Ifstressisongoingandbecomesallostaticload,
the immune system becomes suppressed and the likelihood of infection
increases(McEwen,2002:91).Insomepeopleongoingstressdoesnotsuppress
theimmunesystem.Inthesepeopletheoppositeoccursandtheimmunesystem
becomes so sensitiveit starts toattackthreats thatdont exist. Thisisthebasis
ofmanyautoimmunediseases(McEwen,2002:99).
SECTION2MANAGINGSTRESS
McEwen(2002:1516)says
fordecadesscientificresearchhasshownthatwecanguard
against the ravages of stress by following advice our
grandmotherscouldhavegivenus:restful,plentifulsleep,a
good diet, and regular exercise, as well as the support of
family, friends, religious organisations, and community
(isolation is one of the chief contributors to allostatic load),
andasenseofcontroloverandcontributiontoonesownlife
often noticeably absent in those who suffer from heart
attacksordepression.
DIET
There is ample evidence to suggest a link between diet and stress. We have
seen the impact that stress has upon the cardiovascular system. Part of this
impactisthestoringofexcessfatthatisproducedbythehighenergydemands
ofstress.Ifwehaveadietthatishighinfatweaddfurthertotheovertaxingof
the cardiovascular system. Complicating things further is the fact that comfort
eating is often a way in which people try and deal with the feelings of being
stressed. Comfort eating usually involves food that is easily obtained with a
minimum of fuss. A packet of chips from the cupboard or dropping in at a fast
food joint after a tough day at the office. A balanced diet is important,
particularlyifwearelivingastressfullife.
Thefollowingisabriefbreakdownofwhatishelpfulinregardtodiet(ICBS,Inc.
19982006).
Caffeine Found in coffee, tea, chocolate, coke. It causes the release of
adrenalinewhichinturnincreasesthelevelofstress.Inmoderationcaffeinecan
behelpfulinincreasingalertnessbutregularconsumptionoftoomuchcoffeecan
have the same impact as long term stress. Regular drinking of coke is even
worse.
Alcohol In moderation it can be beneficial for the cardiovascular system but
overuseofalcoholisamajorstressor.Inacatch22peopleoftendrinkasaway
ofcopingwithstress.Suchastrategyactuallyincreasestheeffectofstress.High
levelsofalcoholcombinedwithstressareadeadlycombination.
Smoking Smoking is attractive for some people because it does work short
term.Thisistheproblemwith mostdrugs.Smokingisresponsibleforanumber
ofcancers,hypertension,respiratoryillnessesandheartdisease.
SugarTherearenoessentialnutrientsinsugar.Thequickinputofenergythat
sugar produces can exhaust the adrenal glands leading to irritability, poor
concentrationandinsomeinstancesdepression.Highsugarintakealsoincrease
thepossibilityofdiabetes.
Salt Saltincreases blood pressure, depletesadrenalglands. Avoid junkfoods
thatarehighinsalt.Theseincludebacon,ham,picklesandsausage.
Fat Fat puts strain on the cardiovascular system and creates obesity. It has
alsobeenlinkedtobreast,colonandprostatecancers.
CarbohydratesThesearehelpfulinthattheyreleasetheserotoninwhichhasa
soothing effect. Good sources of carbohydrates are rice, pasta, potatoes and
breads. Experts say that a baked potato or a cup of rice is able to relieve the
anxietyofastressfulday.
Fibre You should have at least 25 grams of fibre a day. Sources are fruits,
vegetables and grains. Great for the digestive system which can be effected
substantiallybystress.
VegetablesVegetableslikecarbohydratesincreasetheproductionofserotonin
thusassistinginmoodstabilising.
EXERCISE
Exercise is an important part of reducing the effects of stress. Exercise guards
against the build up of fat thus protecting the cardiovascular system. Schiraldi
andKerr(2002:143)saythat,
Moderate, regular exercise is remarkably effective for
improvingmentalandphysicalhealth.Itmeasurablyreduces
muscletension and other stress symptoms without the side
effects ofmedication.Itimproves selfesteem,lowers blood
pressure,slowsrestingbreathingandheartrates,increases
energy levels and stamina, improves the quality of sleep,
promotes weight loss, strengthens the immune system,
reduces PMS symptoms, and reduces anxiety and
depression.
Ithasbeensuggestedthatahalfhourwalkeachdayisaseffectiveinpreventing
relapse amongst post depressive people as is Prozac. In other words, exercise
has antidepressant effects. This is due to the way in which exercise stimulates
thereleaseofendorphinsintothechemistryofthebrain.
PSYCHOLOGY
It has been shown that the experience of stress is largely perceptual. The way
that I think about a situation will ultimately determine how stressful I find that
situation to be. What follows are a number of ways that we can fine tune our
thoughtlifetominimisetheexperienceofstress.
Differentiatingbetweengoalsanddesires
Amajorsourceofstressinlifeiscreatedwhenwetryandtakeresponsibilityfor
thingsthatwehavenocontrolover.Theonlypossibleoutcomeforthisisworry.
The worry that is produced is a total waste of time. Some of the wisest words
spokenaboutthisproblemarethewordsfoundintheserenityprayer.
Godgrantmetheserenity
ToacceptthethingsthatIcannotchange
CouragetochangethethingsthatIcan
Andwisdomtoknowthedifference.
(ReinholdNiebuhr)
The wisdom in these words is about putting our energies into those things that
wecaninfluenceratherthanthosethingsthatareoutsideourcontrol.
This means separating between those things that are desires and those things
thataregoals.AdesireissomethingthatIwouldliketohavehappenbutwhich
isnotwithinmycontrol.Forexample,ImightliketobelikedbyeveryoneImeet.
This is not within my control. If I try and take responsibility for this I will just be
worryingallthetimeaboutwhatpeoplearethinkingofme.
In contrast to a desire, a goal is something I can take responsibility for. I cant
makeeveryonelike me butI cantakeresponsibilityfortheway that Ichoose to
behave toward others. This is something I can put energy into rather than just
worryabout.Agoodruleofthumbistonevertakeresponsibilityforanythingthat
youdonthaveboththepowerandauthoritytoinfluence.
ChallengingDistortionsofThinkingCognitiverestructuring
Thecorebeliefslinkedtooursenseofidentityandplaceintheworldareableto
generatedistortionstothewaywethink.Forinstance,ifIhaveacorebeliefthatI
am a failure, and am asked to do something, I may immediately think that Ill
messitupevenifIamquitecapableofcarryingouttherequiredtask.Theway
that this distortion of thinking (DOT) arises will be in the form of negative (ve)
selftalk,perhapssomethinglikesayno,youllonlymessitupanyway.IfIobey
theveselftalk,thenIwillreinforcethecorebelief.
Psychologist Eugene Sagen (cited in Sorrell, 1995) used the term The
Pathological Critic to describe the ve self talk that goes on in our minds. He
suggestedthatitwaslikeavoicewithinthatisdeterminedtoputusdown.Many
people have a static of ve self talk within their minds. It is important that
insteadofjustlettingthepathologicalcritichaveitswaywedevelopahealthy
coachthatseparatestheliesfromthetruth.
Thefirststepincombatingveselftalkistotuneintoit.Whileeverwelettheself
talkgoonitwilldictatethewaywelive.Throughbecomingawareoftheveself
talkwebecomeabletochallengeit.veselftalkischallengedbyidentifyingthe
irrationality and the inappropriateness of it and by then fighting it by actively
choosing to challenge it and not live according to it. There are many cognitive
techniquesthatcanbeusedtofightveselftalk.Someofthesetechniquesare:
Reattribution:Placingresponsibilitywhereresponsibility
belongs
Questioningevidence
Decatastrophising:Alsocalledthewhatiftechnique?
Reframing:Puttingonnewglasses
Thoughtstopping:Pictureastopsign,orabell,orawall
wheneverunwantedthoughtsstart
Paradox:Prescribingtheproblem
Normalising:Recognisethenormalityofworryinworrisome
circumstances
Relaxationandbreathingexercises
Supportgroup: Joiningorformingaregular/sharinggroupcanbuildmuch
neededbridges,developtrustandrestoreconfidence
Risktakingexercises:Daringtogetoutofonescomfortzonebuilds
selfesteem
Four questions that can be helpful when questioning the evidence for distorted
thoughtsare,
1. Whatarethefactsandwhataremysubjectiveperceptions?
2. Whatistheevidenceforandagainstmythinking?
3. WhatdistortionsormistakesamImakinginmythinking?
4. Arethereanyotherwaysofinterpretingthissituation?
Thoughtrecord
Whentryingtofinetunestressproducingpatternsofthinkingitcanbehelpfulto
use a thought record. A thought record is a diary of distorted thinking and the
challengingofthisthinking.(SeeappendixA)
The idea of the thought record is to keep a record of when you recognise a
distortedthoughtandthewaythatyouareabletobringitunderyourcontrol.The
morethatthisisdonetheeasieritbecomes.Itbuildsconfidenceandselfesteem
aswellascreatingnewwaysofthinking.
Sailingboatsratherthanspeedboats
We live in a Western society that often reduces humans to producers and
consumers.Wearewhatwedoandwedoitsothatwecanconsume.Success
becomes quickly connected to materialism and its constant demands on time.
Wecanendupbeingdrivenpeople.Gettingoutoftheratracecanreducestress
greatly.Rememberifyoustayintheratraceyoumaywintheracebutyoullstill
bearat.
A helpful metaphoris to think of the contrast between a speed boat and sailing
boat. A speedboat travels in a straight line without having to worry about wind
directionoraboutanyotherboats ontheway. Aspeedboat isfasterthan other
boats,morethreateningthanotherboatsandeveryonegetsoutofthewayforit.
Speedboatstendtobefocussedonthegoalthattheyareaimingfor.
In contrast sailing boats are content to have a general sense of direction. They
eventually get to where they want to get but they rarely travelin a straightline.
Theyworkwiththe elements, thewindandthewaves. Thesailingboatismore
relaxedand able toenjoy thejourney. In factthejourneyisas muchfunas the
arrival at the destination. Living life as sailing boats is a far more relaxing and
rewarding way to live. Speedboats often run out of fuel or have the motor burn
out.
In trying to combat our societys tyranny of the urgent it can helpful to think of
lifebeingdividedintofourboxes(Rose,2006).Thesefoursquaresareimportant
andurgent,importantandnoturgent,notimportantandurgentandnotimportant
andnoturgent(seediagram4).Obviouslythoseaspectsoflifethataredeemed
both important and urgent need to be givensome priority in life. Those parts of
life that fit into the unimportant and not urgent quadrant need to be questioned
and removed fromlife.The realtensionisbetween thequadrantsofurgent and
not important and important and not urgent. One might wonder how anything
unimportant cancreepintolife but whenlifeisfastpacedandthereislittle time
forpersonalreflectionitisamazinghowmanyextrathingsjustseemtobecome
part of lifes package. The danger with business is that some really important
partsoflifethatarenturgentgetpushedtotheperipheries.Thesearethingslike
recreation,familytime,spiritualhealth,sportandleisure.Abusypersonneedsto
bequiteintentionalinensuringthatthisquadrantoflifedoesntshrink.
Important& Unimportant&
Urgent NotUrgent
Important& Unimportant&
NotUrgent Urgent
DIAGRAM4
SPIRITUALITY
Human beings do best when they believe that there is some higher purpose to
theirlives.Asenseofmeaningandpurposeinlifereducesstress.Itcanleadto
greater inner peace and selfesteem. Spirituality has traditionally been the
province of religions. It would be wrong though to suggest that all religious
systemsareequalwhenitcomesto minimisingstress.Thereisampleevidence
to suggest that some religious systems increase stress and anxiety (Shreve
NeigerandEdelstein2004:15).
There are many religious systems that are basically a system of appeasing a
demanding God. Such systems work on the basis of people jumping through
religious hoops to please God. Such systems are inherently anxiety producing.
AsaChristianIwouldwanttosaythatgracecentredChristianity(asopposedto
manydistortionsof thegospel)isthebest systemforreducingstress. I say this
because it emphasizes Gods love and acceptance of people. It is a spirituality
that affirms who we are rather than telling us that we have to be someone that
wearentalready.
Part of a helpful spirituality is the ability to major on living by confession and
forgiveness.Ifwhenwemakeamistakeandhurtothersweconfessandseekto
make amends, then we remove unhelpful feelings of guilt from our lives. When
westrivetoforgiveothersweremovethepoisonofresentmentfromourlives.It
has been said that resentment is like drinking poison and waiting for the other
persontodie(MalachyMcCourtcitedinSchiraldi&Kerr,2002:181).
CONCLUSION
Thetopicofstressandhowtomanageitistoobigtodealadequatelywithinthis
paperandtheseminarforwhichitwasprepared.Myhopeisthatthispaperhas
at least been able to stimulate some reflection on your life and your priorities.
Youmightwanttogetholdofsomeoftheresourceslistedinthereferencelist.I
haveasteriskedthoseresourcesthatIthinkareparticularlyhelpful.
REFERENCELIST
Bjork,J.P.(1997).Stress.BakerEncyclopediaofPsychologyandCounselling.
D.G.Benner,&Hill,P.C.Michigan,Baker:11701171.
Ciarrocchi,J.W.(1993)AMinistersHandbookofMentalDisorders.NewJersey,
PaulistPress.
Heinrichs,M.,Baumgartner,T.,Kirschbaum,C.,&Ehlert,U.(2003).Social
SupportandOxytocinInteracttoSuppressCortisolandSubjectiveResponsesto
PsychosocialStress.SocietyofBiologicalPsychiatry54:13891398.
Hempel,K.(Retrieved28thMar.2003).Stress.TheHealthGazette.
ICBS,Inc.(19982006).StressTheSilentKiller.Holisticonline.
http://www.holisticonline.com/stress/stress_diet.htm
Irvine,A.R.(1997).BetweenTwoWorlds.London,Mowbray.
McCarthy,L.A.(2005).EvolutionaryandBiochemicalExplanationsforaUnique
FemaleStressResponse:TendandBefriend,RochesterInstituteofTechnology.
2006.
*McEwen,B.(2002).TheEndofStressasweknowit.Washington,DanaPress.
Pryor,R.J.(1986).AtCrossPurposes.Geelong,TheCommissiononContinuing
EducationforMinistry,UCA,SynodofVictoria.
Rees,C.J.,&Redfern,D.(2000).Recognisingtheperceivedcausesofstress
atraininganddevelopmentperspective.IndustrialandCommercialTraining
(MCBUniversityPress)32(4):120127.
Rose,J.(2006).TimeManagement,JoniRose&Suite101.
*Schiraldi,G.R.,&Kerr,M.H.(2002).TheAngerManagementSourcebook.New
York,ContemporaryBooks.
Selye,H.(1978).TheStressofLife,rev.ed.NewYork,McGrawHill.
ShreveNeiger,A.K.,&Edelstein,B.A.(2004).Religionandanxiety:Acritical
reviewoftheliterature.ClinicalPsychologyReview24(4):379397.
Sorrell,G.(1995)CognitiveRestructuringCourse.PsychologySolutions,1995.
Sutherland,V.,&Cooper,C.(1990).UnderstandingStress:APsychological
PerspectiveforHealthProfessions.London,ChapmanandHall.
Taylor,S.E.,CousinoKlein,L,Lewis,B.P,Gruenewald,T.L,Gurung,R.A.R,&
Updegraff,J.A.(2000).BiobehavioralResponsestoStressinFemales:Tend
andBefriend,NotFightorFlight.PsychologicalReview107(3):411429.