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Balance, Harmony and Order:
The Universal Signatures of Freedom from
Distress in Academe
How much is enough? Do we really know when enough is enough? How much do I need to know? Is there a universe of information tasks that a university professor must know or master? Or is the knowledge-base of the professor infinitesimal and forever changing? The issue is further complicated by the source of expectation. That is, are the expectations o
f the
professor, the student and the other
communities of scholars different fair and equitable? There is the "publish
or perish" notion that has become the litmus test for academic excellence.
Then there is the envy of the professorship, which is perceived as elitist and
untouchable for so many. Often called a "plum", far too many
administrations and legislators would like to eliminate indefinite tenure. The
endless world mega trend of knowledge expansion, coupled with the expanding
opportunity for knowing more via high tech ads more stress. Of course there is
the aging factor for some of us, and its inevitableness for junior professors. I
need not mention the marginal financial status of so many professors who are
often anti materialistic. So often COLA is not available to professors who
rarely convert their vast brain power into money. Each of these questions faces
the professor on a perpetual basis; thus the seedbed of stress for the
professor. So the list goes on and on. How to cope with this multi-faceted
seedbed of stressors (i.e., distress) is the survival task. Juggling balance,
harmony and order in ones life is the trick of the trade.
First of all, some stressors are out of our control; others are within our control. We need to know and accept the difference. Expectations are often undefined and cover the full range. Change in the knowledge-base is valued and guaranteed. High tech is here to stay; so "get with it". As for the aging factor, it too is a part of the life plan; enjoy it. So how does the 30 years professor cope with the seedbed of stress in academe?
First, define your boundaries in terms of a few objectives and activities that you define as important to you within the context of your worlds of family, work and defined community. This allows you to declare success of your efforts and energies. Carve out your niche in the world complex. Pick your battles, lest you get slaughtered by them.
Secondly, not everything is important. Often, it’s the small things, like the company of grandchildren or the mere presence of out-of-doors creatures that sing, not because they like to hear themselves, but because they have a song to sing. Simply trying to discern the essence of the message of these creatures may give you sufficient motivation to inspire a few more hours of writing and research. My avocation is gardening, specifically growing plants and flowers on the grounds of seven properties, including my church, the St. Paul African Methodist Episcopal Church (AME) at 14th and Emerson Streets, N.W. Washington, D.C. You are never alone in the out-of-doors. Birds, squirrels, ants, worms, bees, flies and other critters, along with the smell of the earth per se bear witness for you that you are not alone in this world; that inspire of their great numbers, these creatures co-exist with a high measure of balance, harmony and order. That is, they experience measured stress, rather than distress which is unmanaged stress.
Thirdly, keep your family, home and spiritual lives in order, harmony and balance. Family and its setting can be your refuge of order, harmony and balance. The work world or the job setting is often plagued with stress, competition and perpetual change. It is often impersonal with few, if any mainstays. Your home, on the other hand, is primarily your creation, whether positive or negative. You and yours alone are its gate keepers. Spend time, effort and resources to generate or maintain order, harmony and balance in your family relationships and home environmental conditions. Some measures of hope, goodwill and belief that our world and lives are sensible, explainable, and purposeful will be essential. We, as humans, and our existence have a past, present and future. Each of us may attribute our spirituality to different sources, God, Allah etc. Our homes and our spiritual lives should prepare us to go forth and serve. Work and jobs should, in turn, provide resources for enriching our lives as families and spiritual beings.
Fourthly, take care of your health. It becomes your champion knight. Without good health, life is often dampened spirit. There is no substitute for good physical and mental health which you must earn and maintain. It makes no sense to destroy good health. My wife’s grandfather who lived to be 89 years of age uttered that "Most people dig their graves with their own teeth." The Honorable Elijah Mohammed admonished us to eat to live (because you need the food), not live to eat (not because you like the food). A modest amount of both might be a tolerable compromise.
Drug abuse, alcohol abuse, excessive smoking, overeating, a failure to heed the early warning and signs of physical and mental problems are basically cases of purposeful destruction of the gifts of nature, our Supreme Maker. We are given two sets of teeth, one for unwise childhood and one for wise adulthood; one sense of smell, one sense of hearing, one sense of taste, one sense of touch/feeling, one sense of seeing, one sound mind to reason and think with and one soul with which to experience a meaningful existence. So, why would one knowingly destroy any one of these irreplaceable gifts?
Finally, get outside of yourself. Do not take yourself to serious. Laugh at yourself. You too are human. Humor is therapeutic. Laughter is universal. It is a universal signal of a good state of mind. It is a treat to oneself. Toddlers, and even your pets, understand laughter and smiling. Give yourself a break.
After all is done and said, you may still be less than successful in juggling the Order, Harmony and Balance in your life. But at least you are still in the ball game of shaping the minds of women and men – the cardinal service to mankind.
Alvis V. Adair, BS, MS, Ph. D. LL.D.
30 years Professor and Former President of Allen University
October 25, 2001
Exercise
One technique which has proved effective in reducing stress for some people is involvement in some sport. Although women may have little time to indulge in a hobby, a few minutes every day or every other day may buy them some necessary insurance against stress or even against diseases. Although money is usually a problem and many women cannot afford to join expensive spas and clubs, these women may join local YWCAs or participate in programs run by the counties where they live. If they cannot do this, they may walk, jog, or just exercise at home daily. Exercise is beneficial not only physically but also mentally; it is one of the most complete forms of therapy.
Relaxation Techniques
Some people who hate to exercise can practice what numerous people practice. They can learn the simple art of complete relaxation. Here are some techniques which will help to foster complete relaxation:
1. Lie in a hot bath, close your eyes and feel your body relax completely. Now free your mind of all negative thoughts and you will feel like a completely new person. If you have a radio in your bathroom tuned to soft music, you could be wafted to unknown heights.
2. Stand with legs apart; bend from the waist, letting your head fall between your legs. Let your arms dangle freely and your upper body go limp. Hold this pose to a count of five.
3. Practice relaxing one limb at a time, letting it go as limp as a rag doll. You can even do this in bed and you will feel the tension evaporating from your body.
4. Practice taking deep breaths and exhaling slowly, you will feel your body relax as tensions are released.
Mind Control and Meditation
Another technique which has helped enormously with stress is mind control. There is nothing mystical about this practice which could be mastered easily by simple concentration. This practice is also important because of other positive benefits associated with it. A person who practices mind control learns to live with himself, to attune himself to the world around him, and to reach deep within himself and extract the will power necessary to survive and flourish in today’s world. Actually, a person engaged in mind control learns to free himself from the negativism often responsible for stress build up. In some cities groups practicing the art of mind control exist. You can do well to join one of these groups, which provide tremendous support to each member.
Listening to soft music is a simple technique which could reduce the blood pressure several points and help reduce stress. Of course, engaging in this activity when the children are screaming for attention is impractical. When they are asleep and you are preparing for bed, or even lying in bed, just let the soft strains of instrumental music or the mellow tones of a favorite singer waft you into unconsciousness. Even when the children are around, you can still savor this pleasure. I keep a small radio in the kitchen tuned to beautiful music, and, depending on my mood, even switch my car radio to a station which soothes me and makes driving during the frustrating rush hours bearable.
Hobbies
For some people, a hobby could be very helpful in reducing stress. Some women find sewing, knitting, or other similar activity exceedingly therapeutic. Others paint, write, or play a musical instrument. For me, writing drains away negative emotions and makes me whole. Sometimes, what I write is so terrible that I destroy it immediately. Nevertheless, it has served its purpose because it has cleansed my soul. When a hobby involves physical exertion, it can be both mentally and physically satisfying.
Sharing Problems
Sometimes those who find themselves getting out of control and succumbing to stress could talk things out with a close friend. Many times you are not asking for advice, just for a listening ear. Clearing your mind is therapeutic and if your friend really cares for you, she or he will listen. This is the same principle that is applied to support groups which serve a valuable function. However, if you are constantly depressed and constantly react unfavorably to stressful situations, it is better to seek professional help. This need not be expensive, for there are mental health hotlines and state run clinics which provide invaluable services.
A Final Word
Unlike some individuals, I do not believe that he way to treat stress is to use methods contrary to the body’s function. Strong drinks and drugs are definitely undesirable, because they could create a dependence which could lead to bigger problems in the long run. Personally, I stay away from strong drinks, and even aspirin, the commonest pill available, rarely enters my system. When I am feeling badly, I find that medication and mind control work best for me. Sometimes I literally have to will myself to get up and continue. I have found that mankind is unaware of the tremendous resources of the mind. If we learn to harness these resources, we will be astonished at the result. Practice telling yourself that things are not so bad at all, or at least that they will get better. Learn to face the fat that there are others in this world who are worse off than you are, yet they are coping. Moreover, learn not to measure yourself by others’ conditions or achievements. If you do, you will always be unhappy, for everywhere there will be smarter people or people in seemingly better positions than you are in. Do not wonder how they are making it so well; instead, use your energies to set your house in order, and everything will fall into place.
Unknown author
You have a lot to do, at home and at work.
There are several deadlines to be met, and projects to be completed.
In a valiant effort to get it all done you work late into the night,
sometimes catching only three to four hours of sleep each night.
Maybe you are suffering from the emotional stress associated with the
death or illness of a loved one. Being
in bed for a week is the last thing you need.
Then it happens… you get sick. A
pre-existing condition flares up, your allergies seem more severe, you catch
the ‘flu, or worse! Is there a
connection with the sudden increase in stress and your illness?
Some researchers think that the evidence points to a definite link
between severe physical or emotional stress and a malfunctioning immune
system.
Our immune system protects us from disease through a series of complex interactions between specialized cells, tissues and chemicals in the body. These interactions enable the human body to fight infection and destroy cancer cells and other foreign invaders. When the immune mechanism breaks down you become more susceptible to tumors and to infectious organisms such as the influenza virus. Several studies have examined the effects of “life stress”, emotional stress and chronic stress on different aspects of the immune response.
Stress is a non-specific response of the body to difficult situations. Generally speaking the stress reactions were developed to warn us that we were in danger, and to prepare us to react. This is known as the “fight or flight” response and is under the control of specialized chemicals or hormones in the body known as glucocorticoids and catecholamines or “stress hormones”. These ‘stress hormones’ affect our blood pressure, raise the heart rate, and increase blood sugar levels. Whenever we feel threatened and the stress hormones are released we either stay and fight or garner our body’s resources to run away from the danger. In the modern society “fight or fight’ is not always an option; as a result we internalize the anger and frustration, however the ‘stress hormones” are still released.
Several studies show that this “stress reaction” alters the distribution of the immune cells and affect their ability to adequately perform their protective function.
Our immune response is either specific or non-specific. The non-specific immune response is the body’s first line of defense. It is made up of physical barriers (the skin) and specialized cells and chemicals that cause the redness, pain, and swelling known as inflammation. If these barriers are breached then the specific immune response becomes involved. The cells of the specific immune response are the lymphocytes. They are formed and mature in the immune related tissues of the bone marrow, lymph nodes and thymus. The major groups of lymphocytes are the T-cells, the B-cells and the natural-killer (N-K) cells. Some T-cells, the T-helper cells, cooperate with the B-cells to produce infection-fighting substances known as antibodies. Other groups of T-cells are responsible for killing tumor cells and tissue cells infected with viruses. The N-K cells are the main tumor surveillance cells of the body; they circulate through the blood and the lymphatic system destroying cancer cells and other abnormal cells.
This brief review of the components of the immune system demonstrates its role in the maintenance of good health. How does stress impact the immune system’s ability to protect the body?
The field of study that examines the link between stress and the immune system is known as psychoneuroimmunology. Several studies in this area indicate that physical and emotional stress can have either good or bad effects on the immune system’s response. There is considerable evidence that mild or moderate physical or emotional stress benefits the immune system; some researchers suggest that mild infections are limited during stressful conditions, however as soon as the stress is alleviated the individual succumbs to the infection. This theory explains the occurrence of weekend colds and other health related problems after stressful week. There is evidence also, that in addition to promoting a feeling of well-being, mild to moderate physical exercise is beneficial to the immune system. Several studies show that after moderate exercise, such as a forty-five minute walk, the cells of the immune system are redistributed, the number of N-K cells in the circulation increase, and the T-cells become more responsive to stimuli. Scientists suggest that the reason for this is in the initial stages of a stressful event, the immune system receives signals that it will be needed for wound healing or to fight infection, and becomes activated in response.
Conversely, research as well as anecdotal evidence indicates that athletes who engage in excessive endurance type activities such as marathons, distance swimming, skiing and professional ballet dancing have a higher incidence of colds and allergies, and decreased wound healing. The results are similar in cases of emotional stress. Medical students have been shown to become more prone to colds and flares of Herpes infections (cold sores) during stressful examination periods. Individuals appear more likely to develop type I diabetes mellitus when they have been exposed to stressors either associated with illness or emotional stress, and asthma sufferers and patients with type II diabetes mellitus experience more severe symptoms when they experience stressful situations.
In some individuals the immune system becomes abnormal and instead of performing its protective role against attack from external or abnormal agents, begins to attack and destroy the cells and tissues of the body. The diseases that result from this attack are known as autoimmune diseases; the more commonly occurring examples include systemic lupus erythematosus (lupus), Grave’s disease of the thyroid, and rheumatoid arthritis. There are several reports that indicate that individuals who develop these diseases oftentimes experience chronic stress prior to the onset of these conditions. There is also considerable evidence that, in individuals with autoimmune diseases, symptoms are worse during times of stress.
Other disease conditions such as cancer and cardiovascular diseases also appear to be related to chronic stress. It is an accepted fact that a person’s outlook on life or their psychological state affects recovery from heart attacks and cancer. Studies on breast cancer patients indicate that a positive outlook and active stress reduction practices result in a better response to treatment, a shorter recovery period, and a better long-term outcome. In heart disease it is recognized that constant release of the catecholamine stress hormones affect the diameter of the blood vessels, damage the cells lining the vessels, increase blood pressure and the demand of the tissues for oxygen, and predispose the individual to heart attacks.
Life is stressful! Everyone faces situations on a daily basis that trigger the stress reaction and cause release of the “stress hormones”. The World Health Organization (WHO) recently declared that workplace stress has reached epidemic proportions, at a significant economic cost due to lost workdays and stress related disability. In addition there is stress at home, in our relationships with spouses, children, parents, and significant others. In the face of all of this how can we protect our health? Remember that some stress is beneficial. It improves our productivity and temporarily boosts our immune system in our initial response to the stress. However, as we can see, chronic, unremitting stress is harmful. To protect our immune system and other body systems we need to alter our response to these stressful situations. A calmer approach to stressful events, the use of relaxation techniques, moderate exercise and good nutrition all go a long way in reducing chronic stress and preventing the associated diseases.
Physical Activity and the Health
To be included at a later date!
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