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Getting A Grip On Stress

Balance as the Key to Calm

Lorelei Ballesteros, a fulltime teacher and mother to a 3-year-old, is no stranger to stress. "Motherhood's the greatest thing ever, but it adds another stress," she says. On top of braving the daily rush-hour commute from the East Bay to San Francisco, Ballesteros must pack lunches, plan wholesome dinners, contend with housecleaning and balance work and family life. At times, stress can take its toll. "My body just wants to shut down," she says. "I just want to crawl into bed and not think of anything."

No matter what our personal circumstances may be, it is impossible to escape everyday demands such as paying bills or washing dishes.When the pressures of life begin to feel overwhelming, it is typical to feel stressed. Reactions to a wide range of potential stressors differ from person to person, and the symptoms of stress also vary.

According to the Mayo Clinic, our bodies respond to stress by releasing the adrenocorticotropic hormone, or ACTH, from the pituitary gland, which is located at the base of the brain. ACTH then causes the adrenal glands to flood the bloodstream with stress hormones that can focus concentration and increase strength and agility. However, consistent activation of this stress-response system, also known as the "fight-or-flight" reaction, can disrupt the body's processes.

Robert Epstein, a licensed clinical psychologist for Alameda Family Services (formerly Xanthos Inc.), says this disruption can manifest in the forms of irritability, anger, agitation or antagonism, or through physical symptoms such as headaches, diarrhea, constipation or rashes. Persistent stress can also lead to symptoms of anxiety, depression, lethargy, overeating or loss of appetite, promiscuity or loss of sexual desire, and alcohol or drug abuse.

Though experts say the impact of stress in the Bay Area is comparable to the rest of the country, it is also true that Bay Area residents must contend with the additional pressures of heavy traffic and a high cost of living. Dr. Robert Dolgoff at Alta Bates Summit Medical Center's Behavioral Health Services adds that separation from family can add to the stress of Bay Area residents. "Many people in the Bay Area live far from friends and family; they may have grown up in another part of the country, so they don't get the support that others would get," Dolgoff says.

It is important to alleviate stress, which can transform into a serious medical condition. Fortunately, there are easy ways to manage stress and maintain a balanced lifestyle. Epstein recommends activities such as exercise, gardening, listening to music, practicing deep breathing or writing in a journal."Take time each day to deliberately and intentionally slow down," he says. "It is important to relax the overworked brain by engaging in healthy, creative activities."

Ballesteros finds that time for herself helps her to rejuvenate. She works with her husband to balance family life. "We share responsibility as far as the baby's nightly bath, and we'll trade off on the bedtime routine. And when I feel drained, he takes the baby out so I can have my own time."

In the end, balance plays a key role in stress management. "Balance is dynamic, ever-changing. If one is showing signs of exhaustion, then the person needs to take a time out, step back and consider readjusting his schedule to make more room for play, solitude or unscheduled time," Epstein says. "At other times, one may have too much time on her hands and needs to identify new areas of interest and pursue these. Balance is a key to living skillfully with stress."