What’s your first thought when you read the word “stress”: tension, frustration, deadlines, your teen, your boss, the economy, your 401K? Actually, stress is an interactive process between the external threats or demands of a situation (including perceived levels of physiological arousal, heart rate, sweating, sighing, etc.) and your perceived ability to rationally understand and cognitively-emotionally-behaviorally respond effectively to the aforementioned demands and threats. It’s why some folks not feeling confident or sufficiently prepared get highly anxious and perhaps freeze on a final exam, while others are psyched, intensify their ability to concentrate and focus, embrace the stress energy, say “bring it on,” and proceed to ace the exam.
Types of Stress
Actually, the last example highlights the fact that there are three basic types of stress:
1) Normal or Acute Stress – for example, running to catch a bus or train when late to work or, as I just experienced, when the router in the local coffeehouse suddenly stopped working, aborting my WiFi connection…GRRRR!
2) Good or Eustress – similar to the flow response discussed above, good stress helps sharpen your focus and strengthens a sense of engagement and enjoyment; for me, after years of trial and error (and some early terror), the challenge of public speaking most of the time kicks up the good stress, and
3) Chronic or Distress – a classic situation is a “waiting for the next round of cuts to occur” workplace; rumors are swirling, top management is not providing any useful information, everyone is going through the motions, and you’re feeling trapped – “damned if I do (stay), damned if I don’t.” In an emergency stress vigilance-active responding is adaptive, but when chronically released, when we don’t allow for some post-problem solving rest and recovery time, stress hormones disrupt or damage the mind-body.
Impact of Stress
Stress symptoms commonly include a state of alarm and adrenaline production, short-term resistance as a coping mechanism, and exhaustion, as well as irritability, muscular tension, inability to concentrate and a variety of physiological reactions such as headache and elevated heart rate.
A quick way of understanding the impact of stress is through my “3 B Stress Barometer” filter: How does your “Brain, Body and Behavior” let you know when you are feeling more stressed than usual?
Brain 

Brain freeze
In a fog
Shuts down
Racing thoughts
Headaches/migraines
       
Body r
Gastrointestinal problems
Rapid breathing
Profuse sweating
Muscle tension
Skin rashes       

Behavior
Impatient and snappy
Loud voice
Quiet withdrawal or depression
Substance abuse
Sleep disturbance

Did you notice how a number of the “smoke signals” are double-edged, e.g., mind racing or being in a fog, getting angry or becoming quiet or listless. Let me playfully highlight three of my favorites, the first two are also two-sided:

a) Sleep Disturbance – “Some mornings, anyone ever feels like just not getting out of bed? Then, aren’t there folks who know all the best buys on Ebay or Home Shopping Network at three in the morning?”

b) Eating Disturbance – During my stress workshops I ask, “Anyone eat a little more under stress to numb those gnawing anxious feelings?” Many hands quickly go up. “Anyone lose their appetite or eat less when feeling stressed?” A few hands flutter. My immediate response: “And we hate those people, don’t we?”

c) TMJ – “Does anyone have problems with muscle tension, back or neck pain? What about a clenched jaw or TMJ? We know what TMJ really stands for, don’t we…Too Many Jerks!"
Ways of Measuring Stress
In addition to self-report and observed behavioral patterns, other common ways of measuring stress include:
1) Galvanic Skin Response – active measuring involves sending a small amount of electric current through the body and detecting the response of the skin and muscle tissue to external and internal stimuli. There is a relationship between sympathetic activity and emotional arousal. Fear, anger, startle response, orienting response and sexual feelings are all among the emotions which may produce similar GSR responses.
2) Holmes-Rahe Stress/Life Change Scale – validated as a research tool over many decades, this scale shows the correlation between levels of stress and emotionally charged life- events, such as death in the family, divorce, loss of a job, or even a job promotion, i.e., even seemingly positive events may be accompanied by “negative” stress. If a person experiences a certain numerical score (based on the number of life-changes over a period of time, usually within twelve to eighteen months) then there is a statistical likelihood the individual will manifest some kind of mind-body illness
3) Heart Rate – stress speeds up heart rate putting a lot of demand on the heart and its vessels. Stress can cause hypertension through repeated blood pressure elevations as well as by stimulation of the nervous system to produce large amounts of vasoconstricting hormones that increase blood pressure. In addition, such pressure over time may cause the fatty areas inside the vessels to burst and break off, leading to clots.
While our knowledge about stress and cardiovascular diseases is incomplete, most experts agree on the following points:
•       Stress does contribute to heart disease in certain individuals.
•       Stress also contributes to high blood pressure, high cholesterol, and other cardiac risk factors (e.g. smoking, overweight, etc.) in many individuals.
•       Whether or not stress caused your illness to occur, suffering a heart attack or other cardiac condition is itself quite stressful for most individuals and their families.
Thus, if you've recently had a heart attack, stroke, or other cardiovascular condition, it is reasonable to assume that: 1) stress may have played a role in causing your illness to occur; and 2) even if it didn't, you and your family can still benefit from learning how to deal with stress more effectively.
4) Type D Personality – according to evidence reported in the November 2009 issue of the Harvard Medical Health Letter, individuals who are most at risk for cardiovascular complications possess a set of traits known as the Type D ("distressed") personality – they consciously suppress their feelings. Early studies show that once Type D's develop coronary artery disease, they are at greater risk of dying, and they often have a poorer quality of life.
Strategies for Positively Coping with Stress
Unfortunately, too many people take a “Band-Aid” approach to stress using alcohol, drugs (prescription or illegal), cigarettes, food, sex, or anything else to temporarily relieve the symptoms of "stress." While these coping strategies "work" in the short-run, they have harmful long-term effects which make them undesirable. There are several ways of coping with stress, such as controlling the source of stress using diet, exercise, meditation, or other relaxation exercises. Another vital stress management tool is learning to set limits and to say "No" to some demands that bosses, friends or family members may make. A person's capacity to tolerate the source of stress may be increased by thinking about another topic such as a hobby, listening to music or spending time in nature, e.g., working in a garden, strolling by the seashore or hiking through a forest.
Finally, consider the Stress Doc’s Stress Busting-Practicing Safe Stress Formula – Develop Natural SPEED:
S = Sleep. Don't be cheap with your need for sleep. It's nature's way to ebb and flow and help you grow. While recent research questions the health benefits of excessive sleep (over eight hours) a pattern of less than six hours for most people yields cognitive impairment, that is, a loss of mental sharpness. Lack of sleep, not just all work, makes Jack and Jill dull. Also, sleep research supports brief napping (10-40 minutes) during the day for mind-body rejuvenation.
P = Priorities. In a "do more with less" world, it's imperative to grasp two organizational and interpersonal maxims:
a. Pareto Principle. (named for an Italian sociologist). 80% of your results are produced by 20% of your activities. So focus on the essentials when trying to be productive. The principle also means you can drop 4/5 of what you are doing without feeling guilty. ;-)
b. N & N. To meet expectations and to achieve quantity and quality goals, it’s often vital to establish limits and set boundaries when facing extreme demands. Learn to say "No" and to "Negotiate." Don't "Just do it." Tactfully yet assertively discuss what's "urgent" (must get done now) versus what's "important" (which gets prioritized) as well as develop manageable timelines. There really can be life after deadlines! So remember, “A firm ‘No’ a day keeps the ulcers away…and the hostilities, too!”

With these two priority principles in your operational tool kit not only will you better manage your time and choices, but you are well on your way to achieving “Emancipation Procrastination.”

E = Empathy. Listening to or supporting others can be stress-relieving. Just make sure the shoulder lending is not a one-way transaction. If you are always the pillar, those who lean on you may not be quick to see when you're feeling shaky. Remember, “E” is for the “Empathy” found in a caring shoulder, but all give without take is a big mistake for now you shoulder a boulder!
Beware playing the heroic, self-denying superman or superwoman role. At work and/or in your home life, have at least one stress buddy with whom you can let your hair down (especially on a "bad hair day." As a t-shirt purchased for an ex-girlfriend proclaimed: "How can I control my life when I can't control my hair!")
E = Exercise. The benefit of regular exercise is both physical and psychological. Thirty minutes of vigorous, non-stop, large muscle movement activity – brisk walking, swimming, bike riding, dancing, etc. – releases brain chemicals called endorphins which are the mind-body's natural mood enhancers and pain relievers. It's less a runner's high and more that we can step back and see things with a calmer disposition and fresher perspective.
When stressed, everything feel’s up in the air. The answer: to feel grounded. There is nothing like a brisk walk for thirty minutes for creating a beginning and end point for a tangible sense of accomplishment and control. Actually, you’re developing a “success ritual.” And while I don’t always love to exercise, after my forty-five minute routine of stretching, treadmill walking and weights…well, I do like feeling virtuous.
D = Diet. A diet high in saturated fats (red meat, whole milk products, fried oyster po-boys; having lived in New Orleans, I’m convinced the restaurants are owned by the cardiologists) and simple sugars (sodas, cookies and excessive chocolate; sorry folks) induces drowsiness and mental torpor, not to mention clogged arteries. And too much alcohol and caffeine is a roller coaster headache -- moodiness or depression often follows aggression and agitation. Balancing protein, fruits and vegetables, complex carbs, grains, nuts and sufficient water is vital for optimal energy and alertness along with cardiovascular health. Remember, a mind is a terrible thing to waist!
And in the spirit of head and heart and work-life balance, let’s close an idea-packed treatise with some spirited verse:
It's time to end this essay
With final tips for you --
"A firm 'No' a day keeps the ulcers away, and the hostilities too."
So to lessen daily woes, "Do know your limits, don't limit your 'No's!"

Ponder this Stress Doc wit and wisdom
Try to live it day after day:
Burnout is not a sign of failure
You simply gave yourself away.

Remember, sometimes less is more
And more is really less.
Balance work and play, faith and love
And, of course...Practice Safe Stress!

Mark Gorkin, MSW, LICSW, "The Stress Doc" ™, a Licensed Clinical Social Worker, is a one-of-a-kind "Motivational Humorist & Team Communication Catalyst." The "Doc" is an acclaimed keynote and kickoff speaker known for his interactive, inspiring and FUN speaking and workshop programs. The "Stress Doc" is also a team building and organizational development consultant for a variety of govt. agencies, corporations and non-profits. And he is AOL's "Online Psychohumorist" ™. Mark is an Adjunct Professor at Northern VA (NOVA) Community College and currently he is leading "Stress, Team Building and Humor" programs for the 1st Cavalry and 4th Infantry Divisions and Brigades, at Ft. Hood, Texas and Ft. Leonard Wood, MO. A former Stress and Conflict Consultant for the US Postal Service, the Stress Doc is the author of Practice Safe Stress and of The Four Faces of Anger. See his award-winning, USA Today Online "HotSite" -- www.stressdoc.com -- called a "workplace resource" by National Public Radio (NPR). For more info on the Doc's "Practice Safe Stress" programs or to receive his free e-newsletter, email stressdoc@aol.com or call 301-875-2567.


References
Gorkin, Mark, Practice Safe Stress: Healing and Laughing in the Face of Stress, Burnout and Depression, Author House, 2004
Harvard Medical Health Letter, November 2009
Wikipedia.com
Yara, Susan, “Don't Stress Your Heart Out,” Forbes.com, Nov 03, 2005