Ellen Campbell -Grizzle
THE NORMAL, daily lives of most Jamaicans have been disrupted in the aftermath of Hurricane Wilma, tropical depressions and relentless rainfall. The emotional impact of the present situation is affecting persons in various ways. Commuting is now time-consuming and more exhausting. Many workers and students are sleep deprived. Some are responding to stress by reaching for alcohol, cigarettes or other drugs. These times may be more difficult for persons vulnerable to substance abuse or recovering from addiction. We all need to be alert to the fact that there is now a special need for community care and support.
STRESS AND STRESSORS
Exposure to stress is one of the most powerful triggers for relapse to substance abuse in addicted individuals. Stressors differ for each of us but researchers have identified how the body responds to stress. Experts say that stress causes the release of the neurotransmitter, norephinephrine and increases the production of a hormone in the body called Corticotropin Releasing Factor (CRF). CRF is found in the brain and initiates our biological response to stressors. During all negative experiences, certain regions of the brain show increased levels of CRF.
Mild or acute stress can produce useful changes such as improving our attention and increasing our capacity to store and integrate life-protecting information. Prolonged stress causes these changes to become harmful. Most drugs that are abused also cause increased CRF levels. This suggests a connection between stress and drug abuse.
Stressful events and exposure to trauma may have a powerful influence on drug abuse. Persons may return to drug abuse after long periods of abstinence. Children may be affected far into the future. Much of the damage may be prevented if we pay attention to our emotional well-being and turn to healthy ways to manage stress.
STRESS MANAGEMENT TIPS
You must learn to recognise stress and then find someone whom you can talk with about your concern. Here are 10 helpful tips to keep stress under control:
1. Take 15-20 minutes per day to sit quietly, breathe deeply and think of peaceful situations.
2. Learn to accept the things that you cannot change.
3. Count to 10 before answering when you feel angry.
4. Look for the good in situations instead of the bad.
5. Exercise regularly and work off the stress.
6. Think ahead about what may upset you and try to avoid it; remove yourself from stressful situations.
7. Learn to say no. Don't overwhelm yourself, handle each task as it comes or prioritise.
8. Try to get enough sleep as lack of rest aggravates stress.
9. Do not use overeating or drugs to cope with stress as these make things worse.
10. Do something for others to help to get your mind off yourself.
It is time to seek professional help if stress is interfering with your school work, job performance or social life. It is propitious that November is Drug Awareness Month during which time we will be constantly reminded about the importance of avoiding drug use and abuse to escape present realities.
Ellen Campbell-Grizzle, president, Caribbean Association of Pharmacists; director, Information & Research, National Council on Drug Abuse; email: yourhealth@gleanerjm.com.
