Читать книгу Relaxation and Meditation Techniques: A Complete Stress-proofing System - Leon Chaitow, Leon Chaitow N.D. D.O. - Страница 9

This scale is based on the work of T. H. Holmes and R. H. Rahe (Journal of Psychosomatic Research, 1967, No. 11) and is meant as a guide to the assessment of measurable stress factors, resulting from having to adjust to change. There are many other sources of stress, but it is true to say that a high score on this chart (300 or more) over a short time-span (six months or so), is a strong indicator (affecting 80 per cent of people) of the likelihood of major illness becoming apparent. If the score is relatively high, anything from 150 to 299 points, about 50 per cent of people become ill soon afterwards, and if under 150 points are scored, fewer than 30 per cent become ill. The higher the score, the greater the need for stress-proofing.

Changes in Lifestyle	Scale
Death of husband or wife	100
Divorce	73
Marital separation	65
Jail sentence or being institutionalized	63
Death of close member of family	63
Illness or injury	53
Marriage	50
Loss of job	47
Reconciliation with marriage partner	45
Retirement	45
Health problem of close member of family	44
Pregnancy	40
Sex problems	39
Addition to family	39
Major change at work	39
Change of financial status	39
Death of friend	37
Change in line of work	36
Change in number of marital arguments	35
Large mortgage taken out	31
Mortgage or loan foreclosed	30
Responsibility change	29
Child leaves home	29
In-law problems	29
Personal achievement realized	28
Wife starts or stops work	26
Starting at new school	26
Leaving school	26
Change in living conditions	25
Change in personal habits	24
Trouble with employer	23
Change in working hours	20
Change in residence	20
Change in recreation	19
Change in church activities	19
Change in social activities	18
Small mortgage taken out	17
Change in sleeping habits	16
Change in number of family get-togethers	15
Major change in eating pattern	15
Holiday	13
Christmas	12
Minor violation of law	11

It is known that these scores and the position on the scale of some of the incidents, vary in different cultures. Different belief systems place the stress of marriage higher in Europe, for example, than in Japan. It is also clear from the list that stress factors are not necessarily unpleasant episodes. A holiday for example is seen as a cause of stress. Change itself, pleasant or unpleasant, is therefore one potential for stress. But it can be argued that since even in high-scoring individuals, 20 per cent do not become ill soon afterwards, it is the response of the individual, his attitudes, beliefs and underlying health status, that is the real determining factor in the effects of stress. This list can be used as a guide, but it should be coupled with thoughts as to what are the most appropriate, least stressful, responses; these responses should then be cultivated.

There is another element in life, which can often produce even more stress than events and changes which actually take place. This is the highly charged area of anticipated problems or events. Whilst losing a job is indeed a high-scoring stress factor, the anticipation of such a loss presents potentially greater stresses by virtue of the time-scale involved. Once a job has been lost, the reality of the situation determines that the individual does something about the matter. Looking for a new job, making practical arrangements regarding finance etc. are all stressful but are, in fact, responses to the event. If, however, there are rumours of possible redundancy, and the anxiety and uncertainty continues for months or years, then the stress induced may be far greater. It is nevertheless worth remembering that, in such a case, there are practical steps which can be taken to minimize the effects of the stress once the individual realizes what is happening.

So, apart from actual changes in life being potentially stressful, it is also evident that anticipation of such changes (i.e. projecting from the present into possible future happenings) also creates stress. It is also, unfortunately, true that much stress relates to an inability to resolve events which are in the past. Guilt, self-pity, brooding over past events, real or imagined, therefore present another major area of stress production. Not only does such attention to the past produce stressful changes in the body, but it greatly diminishes the individual’s ability to function well in the present.

Those factors which have a potential for allowing stress may be seen as real physical events, such as intense noise, extreme heat or cold, or as real, anticipated or remembered unpleasant events, such as divorce; in addition, any change from the status quo, such as a visit, a holiday or promotion at work are likely to involve some stress. Such factors can be termed ‘stressors’, and the potential for harm of all of these will be tempered by attitudes, emotions and personality factors. Conflicts, real or imagined, between the individual and other people or groups is a further major stress factor. The strain, conflict and pressure, resulting from any variety of stressors, may produce an anxiety state which may be short-lived or long-term, depending upon underlying personality traits, acquired attitudes, beliefs and so on. Since it is not possible, in the main, to protect oneself against the major changes in life, it should be thought of as desirable and necessary that attitudes should be cultivated which will minimize the effects of the inevitable vicissitudes of life.

External stress factors, whilst easy to identify, are less easy to measure and control. These might include excessive noise (engineering workers); exposure to excessive heat (bakers), or cold (workers in cold-storage areas); intensely boring or repetitive occupations (assembly line workers), and such factors as commuting on an unreliable transport system, or having to drive in heavy traffic for hours every day. Other, more extreme, examples of constant external stress factors are those endured by people working in areas of potential danger (police, soldiers, deep-sea divers), or of particularly unnatural working conditions (miners, oil-rig workers) etc The body responds to all such stresses in accordance with a predictable pattern of internal changes. Stress is, however, cumulative, and a relatively minor event, when added to a large existing stress load, will often prove to be more than the body’s adaptation processes can cope with. To a large extent, the breaking point can be avoided by taking care of that aspect of the stress jigsaw puzzle, most easily alterable, i.e. the personal habits, and life-style, of the individual. A change in attitude can dramatically alter the potential for damage, created by externally generated stress, but such a change is far more difficult to achieve than, for example, an improvement in rest, exercise, sleep and nutrition.

From childhood onwards, stress provides a spurt and incentive to development. The will to please others and to satisfy inner drives, are responses to needs, desires and targets or goals, set by authority, society, family, self, etc. This aspect of stress is vital to human survival and development. It is when there are inappropriate responses to such drives that stress becomes potentially harmful. Whether considering early childhood development, schooling, family life, courtship, marriage, higher education, work or retirement, life presents a kaleidoscope of stressful events, challenges, obstacles, pitfalls and sometimes tragedies. The ground on which these events fall is the personality and make-up of the individual, and since the avoidance of all stressful events and stages in life is not possible, it is this ground, the personality and belief system, that presents the main opportunity for modification, and consequent lessening of the impact of stressors.

Cardiologists, Friedman and Rosenmann, have described the ‘type A’ personality who is predisposed to heart disease. The type A individual moves, walks, talks and eats quickly. He finds it difficult to relax, sets himself deadlines, often undertakes more than one task at a time; he fidgets, is ambitious, and so on. The ‘type B’, who is much less prone to heart disease, is a direct contrast; this type moves, talks and eats slowly, is able to relax; is unambitious, avoids pressure and deadlines etc. None of this is too surprising, but what is exciting is that, when motivated (often by an early coronary), the type A can turn into a type B, by altering his behaviour, to actually copy type B mannerisms until they become habitual. There is a consequent drop in the likelihood of coronary disease following such a modification. Type A will have then adopted more desirable and appropriate responses to the needs of life, and will have enhanced his chances of long-term survival.

It is now evident that living in the present lessens the tendency to dwell on past or future events, or on anticipated events. A further aspect of this is that the nearer the individual’s concept of reality is to actual life, the less stress there will be created. Reality may not always be the same for all people, but in many daily situations, the stress felt by people is the direct result of their ‘fantasy’, of how things should be, being at odds with reality. My ‘fantasy’, for example is that when people make appointments they ought to keep them, and what is more, they ought to be on time. In reality, however, this is often not the case. The annoyance and stress which is generated every time an appointment is missed and someone is late, could be avoided if I could bring my fantasy closer to real life, i. e. anticipate that people will, by the nature of things, be late for or will actually forget to keep their appointments from time to time.

In terms of attitudes to life and events, such thoughts or phrases as ‘if only …’ or ‘it should have been like …’, or ‘wouldn’t it have been nice if …’ indicate a failure to accept reality or an unwillingness to accept what has actually happened. This type of ‘fantasy’ may appear harmless, but it is as potentially stressful as dwelling in the past or future. It is, in fact, another facet of that same tendency. ‘Be there now’ is the best piece of advice for such an individual to bear in mind. Life is in the ‘here and now’. In the past, the future and the ‘if only’ lie shadows, demons and stress. Nowhere is this more evident than in personal relationships, whether this be at work or in the home environment. Much stress results from an inability to express feelings clearly, without becoming upset. If feelings are expressed inadequately, then hostility and anger will often develop. Once again, many such stresses relate to differences of opinion as to what is, and what is not reality. Interpersonal relationships require that individuals express their feelings clearly and in a non-hostile manner, and that they are then prepared to listen to a similar expression of the other individual’s views, without feeling ‘got at’ or under attack. This is the ideal of course, and it may be difficult to achieve because of long-held attitudes and firmly-rooted personality traits, but it is, undoubtedly, the way to ensure non-stressful relationships. Seeing reality in the present, the ability to deliver unbiased, non-hostile expressions of opinion, and the ability to listen are, then, qualities to be cultivated.

In personal relationships, much tension is generated as a result of unfulfilled expectations. If one party anticipates a gesture or form of recognition (such as a birthday card or telephone call), which does not materialize, a tense and resentful attitude may ensue. Again, an ability to communicate can defuse such a situation. Errors or sins of omission are just as potentially stressful as sins of commission; i.e. non-events as opposed to actual events. If bottled up and nursed, such feelings can produce stress out of all proportions to the importance of the actual incident.

The range of possible stress factors is almost endless, and the possible permutations of reaction to them, equally so. It has been said that there are only two basic emotions, ‘like’ and ‘dislike’. All other emotions stem from variations and degrees of these prime feelings. The amazing differences in individuals, tastes, likes, dislikes and so on, makes it obvious that there is seldom any intrinsic quality in an event, object or situation, which guarantees it being universally liked or disliked (one man’s meat is patently another man’s poison). It is also worth noting that at different stages in life and under different conditions, the same individual’s ‘likes’ and ‘dislikes’ will vary. The conclusion may be drawn that the individual can possibly be taught, or can teach himself, to like what was previously disliked, and vice versa Thus if, because of degrees of ‘liking’ or ‘disliking’, a person’s behaviour gives rise to a more stressful existence and more problematic relationships than are desirable, reduction of stress is possible only through a basic change in attitudes. Just as type A must change from a fast-moving, fast-talking, fast-acting, fast-eating individual to one with more deliberate habits, so must the individual who says ‘that’s how I am, I can’t change!’ be made to understand that change is not only possible but desirable, and that self-interest dictates that it should be so. Changing habits and attitudes is merely a matter of understanding and recognizing them for what they are, followed by modifications in behaviour. This is easily said and, obviously, not as easily achieved. However, as will become clear, the alternatives to such behavioural modification may often be serious illness.

In considering behavioural modification – the changing of habitual attitudes and ways of responding, it is important to realize that whenever we behave in a particular manner, we reinforce the belief that lies behind that form of behaviour. If there is always an angry tantrum in response to real or imagined criticism, then the individual’s belief that this is the appropriate response will be reinforced by each such outburst. To alter the underlying belief requires an altered response. By substituting a less stressful, less provocative reaction, the belief will develop, and be reinforced that the new reaction is correct and appropriate. Obviously, in interpersonal relationships, two such modified responses may be needed and this is not easy to arrange. Once the individual realizes the role that habit plays in reinforcing undesirable modes of behaviour, it is possible to begin to change. By acting in a manner in which the other person is dealt with as you would wish to be dealt with yourself, and by expressing whatever needs to be said honestly and calmly, the opportunity will grow for a less stressful relationship. Such behaviour changes often spark changes for the better in the other half of the relationship.

It is worth noting that no-one and nothing makes you angry. You do it all on your own. Such feelings are always self-generated, and this is true of most emotions. We choose to be angry, jealous, guilty, bitter, etc. and, equally, we choose to be happy, giving, loving, etc. Our attitudes and behaviour can be self-modified, and most experiences present a choice of response – one negative and stressful and the other positive and, potentially, offering the opportunity for growth and self-knowledge– the choice remains with the individual. Attention to the stress-reducing measures presented in later chapters, becomes a clear matter of whether the individual is prepared to accept responsibility for his life and action, or not.

Stress is cumulative. Whilst, in early life, most people can cope with a great deal of emotional and physical trauma, this facility diminishes as life progresses. There are, of course, inherited characteristics which will influence every individual’s particular capacity for coping. There are other factors which will also, to varying degrees, determine to what extent stress can influence the individual’s physical and mental health. Among these are nutritional considerations, structural factors, exercise patterns, general fatigue, and the sum total – long-term and in the recent past – of stress. These influences will become clearer in later chapters. At this stage, it is worth noting that stress is the spur that moves man to action, and that, if responses are not appropriate, it can also become the boulder that crushes him.

There is indeed a point at which the body’s capacity for adjusting to and adapting in the face of stress becomes inadequate. When this occurs, health begins to break down in obvious ways. This will be dealt with in the next chapter, in greater detail, but it is important to note that this very noticeable deterioration in health is itself a potent stressor. Anxiety in the face of changes in function, the onset of pain etc., quickens the downward spiral. If the individual waits for this stage before undertaking reforms, he may have waited too long. It is still often possible to regain health at this stage, but only with great effort.

There are extrinsic factors which are outside the individual’s control, but there are also many aspects of the picture which are controllable. There are, of course, states of mind which generate stress, which are outside the conscious control of the individual. There are many deep-seated anxiety states and depressions, in which only skilled psychotherapy and counselling will enable the individual to achieve insights and understanding and ultimately, a resolution of his problem. Such forms of treatment lie outside the scope of this book, but it is suggested that the general principles outlined here and the techniques described can only be of help, even in such cases. However, no-one who is receiving psychotherapy should attempt self-treatment without first consulting his practitioner.