I researched about stress and HIV and I found a lot of articles about them from the net. I just compiled everything together with my own:
I guess it is a never ending battle of finding ways of reducing stress in your life. They are everywhere. In your family, at work and in your community. Even though you try to relax, just one stress can influence your total being. I experienced stresses a lot in my life. Among friends, among loved ones and even in the social networking.
Stress is pretty costly. Researches have shown that stress is one of the major contributing factors to coronary artery disease, cancer, respiratory disorders, accidental injuries and cirrhosis of the liver and suicide. It is estimated that over two-thirds of office visits to physicians are for stress-related illness.
So, how do we maintain a stress-free existence? How do we eliminate the people and the situations that stress us out? How do we change our mindset so that those people or situations do not encourage stress in our mind, body, and spirit?
Dr. Jeffrey Leiphart has written extensively about stress and HIV. His writings inform people with HIV that stress levels are something that "erodes the immune function and hastens the onset of AIDS." He goes on to explain that decades of research has established that the immune system is directly influenced by psychological processes and that the immune system is directly linked to the psyche by a complex network of nerves, hormones and neuropeptides. This network of specific physiological pathways allows thoughts and emotions to have a direct impact on immune function and, consequently, on physical health. Dr. Leiphart came up with a list of sources of stress.
Signs of Stress
You will be able to manage stress better if you recognize the symptoms. Below is a list of some common symptoms. Tell your health care provider if you experience any of these symptoms, since some may have causes other than stress (e.g., side effects of medications or HIV).
Physical Symptoms
- Allergies
- Change in appetite
- Back pain
- High blood pressure
- Breathlessness
- Chest pain
- Clammy hands
- More colds than normal
- Constipation
- Diarrhea
- Dizziness
- Fatigue
- Headaches
- Racing heartbeat
- Muscle tension
- Nightmares
- Rashes
- Restlessness
- Sleeping problems
- Stomach aches
Emotional Symptoms
- Anger
- Anxiety
- Denial of a problem
- Difficulty making decisions
- Loneliness
- Nervousness
- Feeling powerless
- Feeling rejected
- Feeling trapped
- Feeling unhappy for no reason
- Being easily upset
- Worrying frequently
Behavioral Symptoms
- Increasing use of alcohol, tobacco or other drugs
- Neglecting your physical appearance
- Arguing with friends or family
- Avoiding tasks and responsibilities
- Difficulty concentrating
- Crying easily
- Being late to work
- Eating too much or not enough
- Snapping at people
- Watching more TV
- Withdrawing from family and friends
Common Causes of Stress
What are some of the things that can make you feel stressed?
- Health problems in the family
- Dealing with HIV drugs
- Financial difficulties
- Children and childcare issues
- Substance use
- Social isolation
- Disclosure issues
- Insurance worries
- Housing concerns
- Fatalism (focusing on death and dying)
- Chronic impatience
- Grief
- Absence of purpose and goals
- Lack of self-assertiveness
- Lack of support
- Poor coping skills
- Poor eating habits and nutrition
- Sleep disturbances
- Inadequate exercise
- Limited ability to care for yourself when sick
- Limited understanding of HIV-related health issues
- Poor relationship with your health care provider
How to Decrease Stress
Stress often results from feeling that things are out of control. A key to stress management is understanding you need help and finding the resources that can help. That way, even if you have a lot on your plate, you will feel better able to cope with it. Make a list of the following:
- Areas in which you feel overwhelmed and need help
- Who or what can help
- How to get available services
Some cities publish books on resources and agencies that are available to the public. Some towns have an information and referral service that can help. Often a caseworker or advocate at an AIDS service organization can help you sort through the information.
What kinds of free or low cost services can help with stress? It depends on where you live, but some of them include: medical services, counseling and psychological help, child care, taxi rides, bus passes, acupuncture, yoga classes, community college classes, massage, support groups, HIV+ dating services, free computers, legal services, drug and alcohol programs, etc.
Apply to as many programs, agencies, or services as you can and don't feel guilty about accepting money or services. That's what they are there for. If there are limits to the number of services you can receive from a certain agency, choose the most important or necessary services first. It may take some time to fill out and process all the paperwork, but it will be worth it in the long run.
Don't forget about friends and family. If someone offers help or asks you what you'd like for a holiday or your birthday, speak up! If what you really need is someone to watch the kids for a weekend or help pay your rent, ask. The worst that can happen is they will say no.
Another key to dealing with stress is learning the value of self-care. You may consider taking time to exercise, get a massage, or talk with friends too selfish.
Depression
Long periods of high stress can lead to depression. Sleep problems, changes in appetite, low sex drive, decreased energy, loss of interest in activities, feelings of guilt or worthlessness, difficulty concentrating, and thoughts of killing yourself are all symptoms of depression. Depression is often undiagnosed and untreated in HIV+ people because many of the symptoms are common to HIV disease or HIV drugs.
Over half of all people living with HIV experience depression at some point in time. Women are twice as likely as men to become depressed, regardless of their HIV status. Making sure you are mentally healthy is important, as depression can be a major reason that HIV+ people do not take their HIV drugs regularly. Depression can be treated through therapy (individual or group), medications, or alternative therapies. If you think you are depressed, talk to your health care provider.
Other Tips for Reducing Stress
Everyone has different stressors in their lives and everyone finds different methods effective in dealing with those stressors. Look for stress-reducing techniques that work for you. Here are some ideas:
- Talk about it: a friend or family member may help you sort out your feelings and get a new perspective on problems
- Join a support group
- Get regular exercise
- Change your own outlook and actions, rather than trying to change others
- Keep a journal
- Practice assertive communication (learn how to say no to things you don’t want to do and yes to things you do want to do)
- Get enough sleep: most people need about six to nine hours of sleep at regular times
- Take a break and treat yourself
- Practice hypnosis, biofeedback or massage to relieve tension
- Listen to music
- Try relaxation techniques such as meditation, deep breathing, or visualization: recent studies suggest that mindfulness meditation may prevent CD4 cells from decreasing when an HIV+ person is under stress.
- Eat healthfully: fuel your body with good foods that will help it to remain strong
- Remind yourself of your accomplishments
- Try to find the positive aspects of change
- Try to look back on a crisis as a learning opportunity
See your health care provider to talk about stress and how it affects you. It is not a sign of weakness to care for yourself, mentally or physically. Consider seeing a therapist or counselor if stress gets out of hand.
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*** Please donate to the LOVE FUND. It is for the benefit of the indigent pozzies that are in dire need of financial help especially for their initial lab tests and OI medications. This is a project of Dr. Rossana A. Ditangco.
If you want to donate:
1. Deposit your cash donations to:
BDO Savings Account Number: 1420060188
Account Name: Rossana A. Ditangco
- Personal cash donations to RITM-ARG and look for Ellen Domingo or Maram Bartolome.
- Also accepting donations in kind:
*** Medicines for OI Prophylaxis
a. Cotrimoxazole -800mg
b. Azithromycin -250mg and 500 mg
Please email me at pozziepinoy@yahoo.com. I will give you the details of the LOVE FUND. Monthly updates on the beneficiaries of the LOVE FUND will be posted in my blog.
Thank you so much!