This pamphlet is designed to trigger discussion and is not intended to serve as a comprehensive health message. Facts compiled by Linda Proudfoot, MA. ETR Associates, 1999. www.etr.org

• Exercise, relaxation, social interaction, healthful eating, optimism and humor can all help decrease the negative effects of stress.
• Caffeine increases the release of epinephrine and nor-epinephrine - 2 of the "stress hormones" that trigger the fight or flight response.
• Laboratory mice chronically stressed by electric shock develop ulcers and eventually give up trying to avoid the shocks.
• Signs of stress overload include frequent illness, anxiety, withdrawing from friends and family, and feeling out of control. Ignoring these signs could lead to serious health problems.
• In 1968, Dr. Herbert Benson proved that meditation can counter the physical effects of stress.
• Once the brain perceives that danger is over, a relaxation response stops the fight or flight response, and the body returns to normal in about 3 minutes.
• "Stressed out" is a uniquely American term that's been adopted by many other languages.
• To deal with threats, the body increases heart rate, breathing rate, muscle tension, metabolism and blood pressure. Vision sharpens and hearing becomes more acute.
• Stress underload (boredom) can cause job burnouts as easily as stress overload. Both can result in reduced efficiency, irritability, poor judgment and mistakes.
• To reduce stress, alternately tense and relax each muscle group until the whole body is fully relaxed.
• In the 1930s, Dr. Hans Selye studied the physical effects of stress. Studies on how stress affects emotions and behavior didn't begin until the 1950s.
• Stress is thought to contribute to heart disease, cancer, lung ailments, unintentional injuries and suicide - 5 of the leading causes of death in America.
• Time pressure and job stress contributed to the famed Vincennes Incident in 1988, when a U.S. Navy destroyer mistakenly shot down an Iranian airliner.
• People who view stressful situations as chances for growth usually avoid stress-related symptoms.
• Biofeedback uses instruments to monitor muscle tension, blood pressure and heart rate. It can help control the physical effects of stress.
• A 1995 survey found that 65% of Americans felt a significant amount of stress 1 or more times a week.
• The body's reaction to stress depends on personality, genetics and coping skills.
• The main switch for the stress response is the hypothalamus. It is located in the brain.
• The long-term physical effects of stress on combat veterans have been documented from the Civil War to the Gulf War.
• When a real or imagined threat occurs, the body activates the fight or flight response.
• The stress hormones adrenaline, epinephrine and norepinephrine temporarily slow down digestion, growth, reproduction and the immune response.
• Eustress results from positive events like getting a promotion, buying a new home, or solving a difficult problem. It can increase self-esteem.
• More than 1/3 of U.S. children suffer form stress-related illnesses. Symptoms include dizziness, chest pains, wheezing, stomach problems and headaches.
• Prolonged stress can result in the cessation of menstruation, failure to ovulate, impotence, or loss of sex drive.
• Exercise can "burn off" natural chemicals that build up during times of stress.
• The " Type A " personality responds to stress by working harder and faster. Type A's run a greater risk of heart disease.
• Cold hands and stomach "butterflies" are signs that blood is leaving the extremities and digestive system and entering the larger muscles that help the body fight or run.
• Acute stress is triggered by temporary stressors such as sudden danger or physical activity. Chronic stress results when stressors are prolonged.
• In 1935 Walter Cannon coined the term fight or flight response. This refers to the body's tendency to respond to threats with quick bursts of energy.
• In terms of the potential negative impact stressors can have on health, the death of a spouse rates highest at 100, while a minor traffic violation rates an 11, on a scale of 1 to 100.
• Moderate alcohol use can help reduce the symptoms of stress. But, over time, a person has to drink more to achieve the same effects.
• Imagining happy or peaceful scenes can reduce stress.