By Elena Voropay

Nothing fuels your imagination like a gorgeous summer day. Places to visit, sites to see, things to enjoy, and the eternal ?to-do? list extends even longer. Just when you start feeling confused by the overwhelming array of activities, you realize that school and work responsibilities are more demanding than ever. First, you are motivated to get everything done, but it doesn?t last. Stress hits you right in the face and you are back at step one. Sounds familiar?

In general terms, stress is defined as the emotional and physical reactions individuals experience as the result of the events and by the elements of their environment. It is the body's response to any demands made on it, regardless of whether that demand is pleasant or unpleasant, and whether it is emotional or physical. This is because the mind and body work together in a complex way to create the whole person. Do you have a feeling of being backed into a corner with nowhere to go? Is your life getting monotonous and you have no energy or even desire to change that? You're your eating and sleeping patterns changed? Are you drinking or smoking more? Are you not as creative as you used to be? Do you find yourself getting upset or stressed over something that normally would not bother you? Positive answers to these questions indicate a high level of stress that needs to be recognized and dealt with.

Many people believe that they need less stress in their lives. While some types of tension should clearly be avoided and minimized if at all possible, if we had a stress free existence, life would be bland indeed. A certain amount of pressure is needed to keep you alert and motivated. But more is not always better. Too much stress is linked with the development of a variety of illnesses. Researchers have found that nervous tension may even influence the immune system by suppressing the body's killer cells, the defenders against invading infections. Heart disease, arthritis, insulin resistance, accumulation of fat in the abdomen, hypertension, even cancer and short-term memory impairment have been linked to excessive stress.

Some symptoms of stress, such as nervousness, irritability, insomnia and fatigue are fairly obvious; other symptoms, such as neck and shoulder aches or itchy skin, are more subtle. Everybody experiences and reacts to stress differently - while some try to avoid it any possible way, others flourish by its means. Factors that determine stress thresholds include personality, self-discipline, and the discipline imposed by the situation.

You have probably heard that exercise helps you deal with stress. Would you like to know how it works? Whether the tension is mental or physical, your body reacts to stressors with physiological mechanisms by increasing the flow of certain hormones. The body's first reaction to any potentially harmful demand is to prepare for action. It gets ready to face danger or to run away (a.k.a. "fight or flight" response). The two major areas affected are the heart and the muscles. The heart starts pumping more blood to the muscles which make the body ready for physical action. The lungs now provide more oxygen to the muscles for energy and to the brain for alertness. Stored sugars and fats are released into the blood, but because of the overriding need of the muscles, the blood flow to some organs, such as those of the digestive system, is cut off.

In an effort to avoid dealing with stress some people turn to alcohol or drugs or seek comfort in bingeing on food. Such self-destructive escape mechanisms usually only make the situation worse and add to the already existing level of pressure. One of the greatest ways to deal with stressor is engaging in any kind of physical activity. Several studies have shown that exercise reduces feelings of anger and frustration, anxiety, irritability, muscle tension, and depression - all indicators of constant worry - for at least several hours and, possibly, much longer. Dealing with stressor through physical action reverses your body's biochemical preparation and relaxes the system. Otherwise, you stay "wound up" attracting more stressors.

Substantial research has shown that physically fit and active individuals are capable to handle stress better than those who are inactive. Taking time for exercise may do more for your resistance to stress than a week's vacation. A chess master was once asked how he survived the pressures of a particularly long and grueling tournament. He credited his stamina to swimming and skiing. If you are not up for the challenge yet, something less demanding - such as walking to school - can be just what you need. The key to letting off steam while working up a sweat lies in picking the right type of exercise to counterbalance what you typically do all day long. The rule of thumb: To find your ideal workout, just examine the qualities of your workday, and go for the opposite. Desk-bound students may need a challenge at the gym, since physical or psychological stimulation is likely to be missing from daily activities. If you're confined to an office all day staring at a computer screen, you could probably benefit from a class, a training partner or a team sport that allows you to interact with others. On the other hand, if the job requires you to routinely engage in strenuous physical labor, then meditation, light stretching and yoga can provide relief from the physical tension. Remember, exercise can power up your brain, boost your confidence, and provide you with a superb sense of achievement.