STRESS

Anything that poses a challenge or a threat to our well-being is a stress. Some stresses get you going and they are good for you - without any stress at all many say our lives would be boring and would probably feel pointless. However, when the stresses undermine both our mental and physical health they are bad. In this text we shall be focusing on stress that is bad for you.

What is stress?

tress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.

The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you'd rather be watching TV.

But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.

Signs and symptoms of stress overload

The following table lists some of the common warning signs and symptoms of stress. The more signs and symptoms you notice in yourself, the closer you may be to stress overload.

Stress Warning Signs and Symptoms

Cognitive Symptoms 

    Memory problems

    Inability to concentrate

    Poor judgment

    Seeing only the negative

    Anxious or racing thoughts

    Constant worrying

Emotional Symptoms

    Moodiness

    Irritability or short temper

    Agitation, inability to relax

    Feeling overwhelmed

    Sense of loneliness and isolation

    Depression or general unhappiness

Physical Symptoms

    Aches and pains

    Diarrhea or constipation

    Nausea, dizziness

    Chest pain, rapid heartbeat

    Loss of sex drive

    Frequent colds

Behavioral Symptoms

    Eating more or less

    Sleeping too much or too little

    Isolating yourself from others

    Procrastinating or neglecting responsibilities

    Using alcohol, cigarettes, or drugs to relax

    Nervous habits (e.g. nail biting, pacing)

Keep in mind that the signs and symptoms of stress can also be caused by other psychological and medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms are stress-related.

We all respond differently to a given situation for three main reasons

    1. We do not all interpret each situation in the same way.

    2. Because of this, we do not all call on the same resources for each situation

    3. We do not all have the same resources and skills.

Some situations which are not negative ones may still be perceived as stressful. This is because we think we are not completely prepared to cope with them effectively. Examples being: having a baby, moving to a nicer house, and being promoted. Having a baby is usually a wonderful thing, so is being promoted or moving to a nicer house. But, moving house is a well-known source of stress.

It is important to learn that what matters more than the event itself is usually our thoughts about the event when we are trying to manage stress. How you see that stressful event will be the largest single factor that impacts on your physical and mental health. Your interpretation of events and challenges in life may decide whether they are invigorating or harmful for you.

A persistently negative response to challenges will eventually have a negative effect on your health and happiness. Experts say people who tend to perceive things negatively need to understand themselves and their reactions to stress-provoking situations better. Then they can learn to manage stress more successfully. 

What are the causes of stress?

We all react differently to stressful situations. What one person finds stressful another may not at all. Almost anything can cause stress and it has different triggers. For some people, on some occasions, just thinking about something, or several small things that accumulate, can cause stress.

The most common causes of stress are:

    Bereavement

    Family problems

    Financial matters

    Illness

    Job issues - according to a UK charity "Mind", work is the leading cause of stress in British people's lives, concerning factors that may have a significant impact on their wellbeing.

    Lack of time

    Moving home

    Relationships (including divorce)

The following are also causes of stress

    Abortion

    Becoming a mother or a father

    Conflicts in the workplace

    Driving in bad traffic

    Fear of crime

    Losing your job

    Miscarriage

    Noisy neighbors

    Overcrowding

    Pollution

    Pregnancy

    Retirement

    Too much noise

    Uncertainty (awaiting laboratory test results, academic exam results, job interview results, etc)

It is possible that a person feels stressed and no clear cause is identified. A feeling of frustration, anxiety and depression can make some people feel stressed more easily than others.

How to deal with stress

There are three broad methods you can follow to treat stress, they include self-help, self management, and medication.

Self help for treating stress

Exercise - 

exercise has been proven to have a beneficial effect on a person's mental and physical state. For many people exercise is an extremely effective stress buster.

Division of labor -

try to delegate your responsibilities at work, or share them. If you make yourself indispensable the likelihood of your feeling highly stressed is significantly greater.

Assertiveness -

don't say yes to everything. If you can't do something well, or if something is not your responsibility, try to seek ways of not agreeing to do them.

Alcohol and drugs -

alcohol and drugs will not help you manage your stress better. Either stop consuming them completely, or cut down.

Caffeine - 

if your consumption of coffee and other drinks which contain caffeine is high, cut down.

Nutrition -

eat plenty of fruit and vegetables. Make sure you have a healthy and balanced diet.

Time -

make sure you set aside some time each day just for yourself. Use that time to organize your life, relax, and pursue your own interests.

Breathing -

there are some effective breathing techniques which will slow down your system and help you relax.

Talk -

talk to you family, friends, work colleagues and your boss. Express your thoughts and worries.

Seek professional help -

if the stress is affecting the way you function; go and see your doctor. Heightened stress for prolonged periods can be bad for your physical and mental health.

Relaxation techniques -

mediation, massage, or yoga have been known to greatly help people with stress.