Dear Bloggers,
Modern life is full of hassles, deadlines, frustrations, and demands. For
many people, stress is so commonplace that it has become a way of life. Stress
isn’t always bad. In small doses, it can help you perform under pressure and
motivate you to do your best. But when you’re constantly running in emergency
mode, your mind and body pay the price. You can protect yourself by recognizing
the signs and symptoms of stress and taking steps to reduce its harmful
effects.
What is stress actually and what does it to you?
The body’s
stress response system how does it work
When you perceive a threat, your nervous system responds by releasing a
flood of stress hormones, including adrenaline and cortisol. These hormones
rouse the body for emergency action. It happens normally when you are scared of
something like seeing a spider, snake or a mouse. Or when someone is trying to
attack you in some way you will respond.
Your heart pounds faster, muscles tighten, blood pressure rises, breath
quickens, and your senses become sharper. These physical changes increase your
strength and endurance, speed and your reaction time it will enhance your focus
and is preparing you to either fight or flee from the danger at hand.
Stress 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-or-freeze” 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 kick, 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.
How do you respond to stress?
It's important to learn how to recognize when your stress levels are out of
control. The most dangerous thing about stress is how easily it can creep up on
you. You get used to it. It starts to feel familiar, even normal. You don't
notice how much it's affecting you, even as it takes a heavy toll.
The signs and symptoms of stress overload can be almost anything. Stress
affects the mind, body, and behavior in many ways, and everyone experiences
stress differently. Not only can overwhelming stress lead to serious mental and
physical health problems, it can also take a toll on your relationships at
home, work, and school.
Stress
doesn’t always look stressful
A psychologist uses a driving analogy to describe the three most common ways
people respond when they’re overwhelmed by stress:
- Foot on the gas – An angry, agitated, or “fight” stress
response. You’re heated, keyed up, overly emotional, and unable to sit
still.
- Foot on the brake – A withdrawn, depressed, or “flight”
stress response. You shut down, pull away, space out, and show very little
energy or emotion.
- Foot on both – A tense or “freeze” stress response. You
become frozen under pressure and can’t do anything. You look paralyzed,
but under the surface you’re extremely agitated.
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. If you cannot figure this out anymore you are in the
dangerous zone and need help badly.
|
Stress Warning Signs and
Symptoms
|
|
Cognitive
Symptoms
|
Emotional
Symptoms
|
- Memory
problems
- Inability
to concentrate
- Poor
judgment
- Seeing
only the negative
- Anxious
or racing thoughts
- Constant
worrying
|
- Moodiness
- Irritability
or short temper
- Agitation,
inability to relax
- Feeling
overwhelmed
- Sense
of loneliness and isolation
- Depression
or general unhappiness
|
|
Physical
Symptoms
|
Behavioral
Symptoms
|
- Aches
and pains
- Diarrhea
or constipation
- Nausea,
dizziness
- Chest
pain, rapid heartbeat
- Loss
of sex drive
- Frequent
colds
|
- 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 or 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.
How much stress is too much and how do you deal with it?
Because of the widespread damage stress can cause, it's important to know
your own limit. But just how much stress is "too much" differs from
person to person. We're all different. Some people are able to roll with the
punches, while others seem to crumble in the face of far smaller obstacles or
frustrations. Some people even seem to thrive on the excitement and challenge
of a high-stress lifestyle.
Your ability to tolerate stress depends on many factors, including the
quality of your relationships, your general outlook on life, your emotional
intelligence, and genetics.
Things
that influence your stress tolerance level
- Your support network – A strong network of supportive friends and
family members can be an enormous buffer against life’s stressors. On the
flip side, the more lonely and isolated you are, the greater your
vulnerability to stress.
- Your sense of control – It may be easier to take stress in your stride
if you have confidence in yourself and your ability to influence events
and persevere through challenges. If you feel like things are out of your
control, you’re likely to have less tolerance for stress.
- Your attitude and
outlook – Optimistic people are
often more stress-hardy. They tend to embrace challenges, have a strong
sense of humor, and accept that change is a part of life.
- Your ability to deal
with your emotions – You’re extremely vulnerable
to stress if you don’t know how to calm and soothe yourself when you’re
feeling sad, angry, or overwhelmed by a situation. The ability to bring
your emotions into balance helps you bounce back from adversity and is a
skill that can be learned at any age.
- Your knowledge and
preparation – The more you know about
a stressful situation, including how long it will last and what to expect,
the easier it is to cope. For example, if you go into surgery with a
realistic picture of what to expect post-op, a painful recovery will be
less traumatic than if you were expecting to bounce back immediately.
The situations and pressures that cause stress are known as stressors. We
usually think of stressors as being negative, such as an exhausting work
schedule or a rocky relationship. However, anything that puts high demands on
you or forces you to adjust can be stressful. This includes positive events
such as getting married, buying a house, going to college, or receiving a
promotion.
Of course, not all stress is caused by external factors. Stress can also be
self-generated, for example, when you worry excessively about something that
may or may not happen, or have irrational, pessimistic thoughts about life.
Dealing with stress and its symptoms
While unchecked stress is undeniably damaging, you have more control over
your stress levels than you might think. Unfortunately, many people cope with
stress in ways that only compound the problem. You might drink too much to
unwind at the end of a stressful day, fill up on comfort food, zone out in
front of the TV or computer for hours, and use pills to relax, or relieve
stress by lashing out at other people. However, there are many healthier ways
to cope with stress and its symptoms.
Since everyone has a unique response to stress, there is no “one size fits
all” solution to dealing with it. No single method works for everyone or in
every situation, so experiment with different techniques and strategies. Focus
on what makes you feel calm and in control.
Learn
how to manage stress
You may feel like the stress in your life is out of your control, but you
can always control the way you respond. Managing stress is all about taking
charge: taking charge of your thoughts, your emotions, your schedule, your
environment, and the way you deal with problems. Stress management involves
changing the stressful situation when you can, changing your reaction when you
can’t, taking care of yourself, and making time for rest and relaxation.
Remember the four A’s: avoid, alter, adapt, or accept.
- Avoid
unnecessary stress. Not all stress can be avoided, but by learning how to
say no, distinguishing between “shoulds” and “musts” on your to-do list,
and steering clear of people or situations that stress you out, you can
eliminate many daily stressors.
- Alter the
situation. If you can’t avoid a stressful situation, try to alter
it. Be more assertive and deal with problems head on. Instead of
bottling up your feelings and increasing your stress, respectfully let
others know about your concerns. Or be more willing to compromise and try
meeting others halfway on an issue.
- Adapt to the
stressor. When you can’t change the stressor, try changing yourself.
Re frame problems or focus on the positive things in your life. If a task
at work has you stressed, focus on the aspects of your job you do enjoy.
And always look at the big picture: is this really something worth getting
upset about?
- Accept the
things you can’t change. There will always be stressors in life that you
can’t do anything about. Learn to accept the inevitable rather than rail
against a situation and making it even more stressful. Look for the upside
in a situation—even the most stressful circumstances can be an opportunity
for learning or personal growth. Learn to accept that no one, including
you, is ever perfect.
You can also better cope with the symptoms of stress by strengthening your
physical health.
- Set aside relaxation time. Relaxation techniques such as yoga,
meditation, and deep breathing activate the body’s relaxation response, a
state of restfulness that is the opposite of the stress response.
- Exercise regularly.
Physical activity plays a key role in reducing and preventing the effects
of stress. Nothing beats aerobic exercise for releasing pent-up stress and
tension.
- Eat a healthy diet. Well-nourished
bodies are better prepared to cope with stress. Start your day with a
healthy breakfast, reduce your caffeine and sugar intake, and cut back on
alcohol and nicotine.
- Get plenty of sleep.
Feeling tired can increase stress by causing you to think irrationally. Keep your cool by getting a
good night’s sleep.
Make
a good program for yourself to relieve stress and bring your life into balance
Sometimes stress management isn’t enough. If you feel overwhelmed by stress
but can’t seem to follow through with a stress management program, you may need
extra help. A psychologist can help you relieve stress and replace old
emotional habits with healthier ways of thinking, feeling, behaving, and
relating to others.
Once you’ve mastered these core skills you’ll have the confidence to face most
stressful challenges, knowing that you’ll always be able to rapidly bring
yourself back into balance.
The Old Sailor,
