"When I get home, I can't just go to sleep," said Jessie Hernandez, who works the late shift as a surgical technician in an El Paso, Texas. "I love my work — I

really love what I do, but at times, there's a lot of stress; it can be very demanding, and you have to just keep on going."

Hernandez, 50, recognizes her "off" time is too heavily scheduled. Her 2005 pledge is to give herself more time for bike rides and more time to play her Native American flute.

Both typically bring her stress level down, and in these days of hectic schedules and long workdays, Hernandez isn't alone in trying to carve more stress-free time into her everyday schedule.

"Stress is an epidemic in our society," said El Paso clinical psychologist Karen Gold.

"We're particularly ill-equipped to handle stress in the United States. One of the things that's being studied is vacation deficit disorder ... we have a serious problem with individuals being very reluctant to take vacation time."

In an economic climate of downsizing, cutbacks or hiring freezes, many workers are working longer hours and taking on extra duties. Some decide it would be more stressful to take a vacation than to simply keep working. Some also are pressured by supervisors to cut vacations short or not take them at all, Gold said.

"This problem is just unrecognized in Europe, for example, where they have considerably more vacation time than is allowed in any corporations in the United States," Gold said, adding that one study ranked the United States 22nd in the world for vacation time.

A toll on mind, body

Psychiatrist Jean Joseph-Vanderpool says stress causes physiological responses, releasing adrenaline and cortisol into the body.

"Some stress is normal and in certain situations it can be helpful," said Joseph-Vanderpool, chief medical officer of El Paso Community Mental Health and Mental Retardation Center.

While adrenaline can keep people vigilant and at peak performance, it also needs to be balanced, doctors say.

Studies have shown too much stress weakens the immune system. Stress has also been linked to high blood pressure, heart problems, strokes, headaches, digestive disorders and other conditions.

On the emotional side, constant stress has led to depression, addictions, fractured relationships, physical abuse and death.

Few people are more familiar with the need for this crucial balancing act than law enforcement officers. After serving a decade on El Paso's police force, senior patrolman and SWAT officer Johnny Ferrer has found a healthy way to deal with his inherently stressful job.

"I do a lot of working out," said the 34-year-old father of three. "The purpose is twofold. It keeps you fit for the rigors of the job, and it makes you feel better. It also gives you more confidence about your abilities to do your job."

Ferrer's approach is the kind of "preventive" lifestyle that helps control stress, doctors say.

Ferrer, who is also a field training officer, said he tells younger officers to be prepared, not paranoid when on the beat. Simple, but effective stress-reducing advice that's applicable to any job or situation, experts say.

"I think if you concentrate more on the positive things about the job — and if you see the good that comes out of it, no matter what you're doing, it makes it all worthwhile," Ferrer said.

Balancing act

That kind of broader world view and positive attitude help keep people from blowing the fuse all the time.

"Stress is analogous to electricity," Gold said. "The right amount powers your radio, your lamps or your PC. But too much blows out your speakers, burns out your bulbs or causes the power surge that knocks out the data on your hard drive."

Many people create or exacerbate their own stress. There also are "stress carriers" who dole it out to others, Gold said.

People in these categories, Joseph-Vanderpool noted, make the mistake of engaging in "catastrophic thinking."

"Some people think any problem is bigger or worse than it really may be. They stress themselves out when it probably could be avoided — it can become self-perpetuating," Joseph-Vanderpool said.

Many who don't deal well with stress or who are easily upset have a tendency to believe they're alone in what they're dealing with. Some are accustomed to a self-centered process of thinking, experts said.

"Learning that they're not the only one experiencing problems, and that other people have similar challenges in life can help people gain a better perspective and deal more appropriately with their stress," Joseph-Vanderpool said.

Changing the way one deals with life's hurdles is one of the most important ways to reduce stress and anxiety.

There are, of course, bona fide challenges requiring more than changing one's attitude.

For example, abusive spouses and harsh or overly critical bosses can wear a person down.

When that happens, it's time to evaluate the circumstance, seek a resolution and make a change if possible, Gold said.

Doing nothing can lead to chronic frustration and depression. But realize, Gold said, results won't occur overnight.

Joseph-Vanderpool suggests people assess their stress triggers and problems with greater perspective. Strive to see the true nature of problems and focus on solutions, he said.

One tool often overlooked in dealing with stress is humor.