Building Healthy Communities through Medical-Religious Partnerships

13. Modifying Common Risk Factors

13 Modifying Common Risk Factors There are a number of risk factors for most major chronic diseases, some of which are beyond our control (e.g., age, gender, family history). But there are other risk factors, generally referred to as lifestyle factors, over which we can exert considerable influence. In this chapter we discuss four of these factors—stress, inadequate physical activity, excess weight, and smoking—and offer strategies for modifying them. For each lifestyle factor, we have written brief guides that can be copied and handed out to individuals interested in modifying that factor. These guides are also available in PDF format on the Web site of the O’Neill Foundation for Community Health (www.oneillcommunityhealth.org) and can be downloaded and copied. Each guide is followed by suggestions for congregational programs and information about additional resources. A Brief Guide to Stress Management Stress is an inevitable part of life, but when it is prolonged or excessive, it can adversely affect our health. For example, it can impair immune system functioning or trigger the release of hormones that speed up heart rate and raise blood pressure. But stress also can increase our risk of illness or exacerbate existing illnesses by making it more difficult for us to maintain health-enhancing behavior patterns (e.g., regular exercise, healthy diet). Therefore, it is important for us to learn how to manage stress effectively. The first step in managing stress is to identify what is causing it. Al- modifying common risk factors 127 though this might appear to be a simple assignment—you may quickly point to new responsibilities at work or a crisis within the family (or both)— it is not always clear exactly why the situation is stressful or what elements of the situation make it so. Two people can face the same challenging situation and yet differ dramatically in their reactions. Often it is helpful to keep a journal in which you record not only the various tasks you have each day but also your thoughts about these tasks and your ability to handle them. Exactly what did you do? Who else was involved? What was said? How did you feel about what you did? It is also a good idea to keep track of the activities that you enjoyed each day and the times you were able to break free of the stressful situation and relax. The next step is to carefully analyze your daily activities and thoughts. Which task or tasks caused the most stress? Was there one particular responsibility you found stressful, or was the stress you experienced the result of having to handle too many responsibilities? Did the people with whom you interacted add to or reduce the stress? What did you say to yourself about how you handled your responsibilities? Did you feel you did a good job? Was the task as difficult or overwhelming as you had anticipated ? How much time did you have to do some of the things you enjoy? What situations or activities did you find relaxing or renewing? Your next step depends on what you discovered through your analysis of your daily activities. Below are some typical causes of stress and strategies for addressing each. “I have too many responsibilities.” This is a common problem, and there are different approaches to managing this source of stress. First, prioritize your various responsibilities or tasks, and then ask yourself several questions : Which are the essential tasks—the ones you absolutely have to continue ? Are there any that you can set aside or ask someone else to take over? Frequently we are reluctant to step back from responsibilities or hand them off to others, but there may come a time when you need to do this in order to carry out your most important responsibilities and, at the same time, maintain your own health. Improving your time management skills also may help. Often, when new responsibilities have been added, a person’s life becomes disorganized . Whereas previously you were able to handle all your responsibilities without giving much thought to your schedule or relying on a planner, you now find that everything seems to be in disarray. It can be helpful to set 128 suggested topics for congregational programs aside enough time to list each day’s responsibilities, establish priorities, and create a realistic plan for handling these responsibilities. Many find that using a daily or weekly planner is helpful...