Most of us are aware of the significant
impact stress can have on our lives. Our perception of what is
stressful varies from person to person and the coping skills we use
ranges from healthy to unhealthy. Some of us stress over ability to
balance a check book, others over a noisy living environment. No
matter the stressor, however, there is a strong relationship between
stress and our physical well-being.
Irene moved to Alaska two years ago. Her fiancé, Tom, had received a
promotion at work and had to relocate from Nevada to Alaska. Both of
them were excited about the move. Because Tom received an increase
in pay, the couple was going to be able to save money for their
first home together, and their plans to marry became more imminent.
Irene found an apartment for herself and Tom in Alaska and, shortly
after, found a new job. Within couple of months Irene started to
have problems with headaches, colds and chronic sinus infections.
For the first time in her life, she was diagnosed with hypertension
and a physician started her on blood pressure medications.
In 1968 two psychologists, Dr. Holmes and Dr. Rahe, conducted a
research study on thousands of medical patients. They wanted to find
out what impact stress played in causing illnesses. The
psychologists came up with a well known and handy framework called
The Holmes and Rahe Stress Scale. This scale measures how many
changes a person has had in his or her life in the last year. The
higher the score, the more likely the person is to get sick within
the year. Medical problems can range from colds and flues to more
serious physical problems.
The Holmes and Rahe Stress Scale rates death of a spouse as the most
stressful event — followed by divorce, marital separation and
imprisonment. Interestingly, positive life events (for example,
marriage and retirement) are rated as moderately stressful. Death of
a close family member, personal injury or illness and dismissal from
work are also moderately high on the scale. For children, death of a
parent and parental divorce are rated highest. Acquiring a visible
deformity, change in acceptance by peers and finding out about being
adopted also rate high on children’s scale.
Most often multiple stressors have a cumulative effect. In Irene’s
case, she had moved to a new location and had lost her prior support
system of family and friends. Even though she was looking forward to
getting married and starting a new job, her ability to cope with
multiple life changes was impacting her health.
If you have noticed that you get sick easily or have been diagnosed
with an illness in the past year, start analyzing what life changes
have occurred in the last year in your life. Look at the source of
the stress. Awareness of life changes is important. Avoid making
multiple life changes simultaneously if at all possible. Having
things or people in your life that stay the same while you make big
life changes tends to help.
Secondly, decide what stressors are in your control. Use your
decision making skills to determine how each life change impacts you
before making the change. Set goals for yourself. Have an internal
locus of control by knowing that your hard work and your decisions
impact the outcome. When we have an external locus of control, we
contribute the outcome to luck or fate and see the outcome
independent of our own control. Of course, random events do occur
that we are not able to predict. However, building a support system
of positive people around you, eating well and using exercise to
manage stress can safeguard us from the impact of these random
events.
Irene learned in counseling to identify present and future life
changes that were stressful for her. She reported improvement in
physical symptoms after a couple of months of improved nutrition,
regular exercising and involvement in activities that helped her
make new friendships. She also learned to use relaxation techniques
to control her blood pressure.
More than forty years has passed since Holes and Rahe conducted
their research on stress and its impact on health. Many more studies
have since confirmed their results. Stress not only impacts our
general health, but also the number of medications we take and the
likelihood that we will get sick. Becoming aware of life changes and
stressors in your life can help you prevent and heal medical
ailments. In addition, it can greatly improve the quality of your
life.
So, take charge of controllable life events and find positive,
healthy ways of dealing with the rest!
Sirpa Gorman is a Licensed
Professional Counselor. She has a private practice in Eagle River,
Alaska. You can contact her at 720-1878 or
www.alaskatherapy.com.
