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WHAT IS STRESS
Stress can be defined as any type of change that causes physical, emotional, or psychological strain. Stress is your body’s response to anything that requires attention or action.
Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being. Most people feel stressed sometimes and some people find stress helpful or even motivating. But if stress is affecting your life, there are things you can try that may help.
Types of Stress
Not all types of stress are harmful or even negative. Some of the different types of stress that you might experience include:
- Acute stress: Acute stress is a very short-term type of stress that can either be positive or more distressing; this is the type of stress we most often encounter in day-to-day life.
- Chronic stress: Chronic stress is stress that seems never-ending and inescapable, like the stress of a bad marriage or an extremely taxing job; chronic stress can also stem from traumatic experiences and childhood trauma.
- Episodic acute stress: Episodic acute stress is acute stress that seems to run rampant and be a way of life, creating a life of ongoing distress.
- Eustress: Eustress is fun and exciting. It’s known as a positive type of stress that can keep you energized. It’s associated with surges of adrenaline, such as when you are skiing or racing to meet a deadline.
Causes
Stress can cause many different symptoms. It might affect how you feel physically, mentally and also how you behave.
It’s not always easy to recognize when stress is the reason you’re feeling or acting differently.
Physical symptoms
- dizziness or headaches
- muscle tension
- pain or cramps
- stomach problems
- feeling of chest pain or
- a faster heartbeat
- sexual problems
Mental symptoms
- decrease concentration
- struggling to make decisions
- feeling overwhelmed
- constantly worrying
- being forgetful
Changes in behaviour
- being irritable and snappy
- sleeping too much or too little
- eating too much or too little
- avoiding certain places or people
- drinking or smoking more
Impact of Stress
Stress-Influenced Conditions
- Diabetes
- Hair loss
- Heart disease
- Hyperthyroidism
- Obesity
- Sexual dysfunction
- Tooth and gum disease
- Ulcers
There are many different things in life that can cause stress. Some of the main sources of stress include work, finances, relationships, parenting, and day-to-day inconveniences.
Stress can trigger the body’s response to a perceived threat or danger, known as the fight-or-flight response. In response to acute stress, the body’s sympathetic nervous system is activated by the sudden release of hormones. The sympathetic nervous system then stimulates the adrenal glands, triggering the release of catecholamines (including adrenaline and noradrenaline).
During this reaction, certain hormones like adrenaline and cortisol are released. This speeds the heart rate, and changes various other autonomic nervous functions, giving the body a burst of energy and strength.
This chain of reactions results in an increase in heart rate, blood pressure, and breathing rate, slows digestion, shunts blood flow to major muscle groups, After the threat is gone, it takes between 20 to 60 minutes for the body to return to its pre-arousal levels.
Treatment
Stress is not a distinct medical diagnosis and there is no single, specific treatment for it.
Changing the situation, Developing stress coping skills, Implementing relaxation techniques,
Treating symptoms or conditions that may have been caused by chronic stress.
Psychotherapy
Some forms of therapy that may be particularly helpful in addressing symptoms of stress:
Cognitive behavioral therapy (CBT) it focuses on helping people identify and change negative thinking patterns.
Mindfulness-based stress reduction (MBSR) it MBSR utilizes meditation and mindfulness to help reduce stress levels.
Medication
Medication may sometimes be prescribed to address some specific symptoms that are related to stress. Such medications may include sleep aids, antacids, antidepressants, and anti-anxiety medications.
Complementary and Alternative Medicine: acupuncture, aromatherapy, massage, yoga, and meditation.
Although stress is inevitable, it can be manageable. When you understand the toll it takes on you and the steps to combat stress, you can take charge of your health and reduce the impact stress has on your life.
- Learn to recognize the signs of burnout. High levels of stress may place you at a high risk of burnout. Burnout can leave you feeling exhausted and apathetic about your job.6 When you start to feel symptoms of emotional exhaustion, it’s a sign that you need to find a way to get a handle on your stress.
- Try to get regular exercise. Physical activity has a big impact on your brain and your body. Whether you enjoy Tai Chi or you want to begin jogging, exercise reduces stress and improves many symptoms associated with mental illness.7
- Take care of yourself. Incorporating regular self-care activities into your daily life is essential to stress management. Learn how to take care of your mind, body, and spirit and discover how to equip yourself to live your best life.8
- Practice mindfulness in your life. Mindfulness isn’t just something you practice for 10 minutes each day. It can also be a way of life. Discover how to live more mindfully throughout your day so you can become more awake and conscious throughout your life.