Stress Symptoms And Management
Definition Of Stress
Stress is the body's natural defense against predators and danger. It flushes the body with hormones to prepare systems to evade or confront danger. This is known as the "fight-or-flight" mechanism.
When we are faced with a challenge, part of our response is physical. The body activates resources to protect us by preparing us either to stay and fight or to get away as fast as possible.
The body produces larger quantities of the chemicals cortisol, adrenaline, and noradrenaline. These trigger an increased heart rate, heightened muscle preparedness, sweating, and alertness. All these factors improve the ability to respond to a hazardous or challenging situation.
Factors of the environment that trigger this reaction are called stressors. Examples include noises, aggressive behavior, a speeding car, scary moments in movies, or even going out on a first date. The more stressors we experience, the more stressed we tend to feel.
Types
2. Episodic Acute Stress
3. Chronic Stress
Causes
Common major life events that can trigger stress include:
1. job issues or retirement
2. lack of time or money
3. bereavement
4. family problems
5. illness
6. moving home
7. relationships, marriage, and divorce
Other commonly reported causes of stress are:
1. abortion or miscarriage
2. driving in heavy traffic or fear of an accident
3. fear of crime or problems with neighbors
4. pregnancy and becoming a parent
5. excessive noise, overcrowding, and pollution
6. uncertainty or waiting for an important outcome
Some situations will affect some people and not others. Past experience can impact how a person will react.
Sometimes, there is no identifiable cause. Mental health issues, such as depression, or an accumulated sense of frustration and anxiety, can make some people feel stressed more easily than others.
The physical effects of stress include:
- sweating
- pain in the back or chest
- cramps or muscle spasms
- erectile dysfunction and loss of libido
- fainting
- headache
- heart disease
- high blood pressure
- lower immunity against diseases
- muscular aches
- nervous twitches
- pins and needles
- sleeping difficulties
- stomach upset
A 2012 study suggested that the stressors experienced by parents, such as financial troubles or managing a single-parent household, can lead to obesity in their children.
Emotional reactions can include:
- anger
- anxiety
- burnout
- concentration issues
- depression
- fatigue
- a feeling of insecurity
- forgetfulness
- irritability
- nail biting
- restlessness
- sadness
Behaviors linked to stress include:
1. food cravings and eating too much or too little
2. sudden angry outbursts
3.drug and alcohol abuse
4.higher tobacco consumption
5. social withdrawal
6. frequent crying
7. relationship problems
Here are a few lifestyle choices you can take to manage or prevent the feeling of being overwhelmed.
Exercise: Studies have shown that exercise can benefit a person's mental and physical state.
Reducing intake of alcohol, drugs, and caffeine: These substances will not help prevent stress, and they can make it worse. They should be cut out or reduced.
Nutrition: A healthy, balanced diet with plenty of fruit and vegetables helps maintain the immune system at times of stress. A poor diet will lead to ill health and additional stress.
Prioritizing: Spend a little time organizing your to-do list to see what is most important. Then focus of what you have completed or accomplished for the day, rather than what you are yet to finish.
Time: Set aside some time each day just for yourself. Use it to organize your life, relax, and pursue your own interests.
Breathing and relaxation: Meditation, massage, and yoga can help. Breathing and relaxation techniques can slow down the system and help you relax. Breathing is also a central part of mindfulness meditation.
Talking: Talking to family, friends, work colleagues, and your boss about your thoughts and worries will help you "let off steam." You may be comforted to find that you are "not the only one." You may even find there is an easy solution that you had not thought of.
Acknowledging the signs: A person can be so anxious about the problem that is causing the stress that they do not notice the effects on their body.
Noticing symptoms is the first step to taking action. People who experience work stress due to long hours may need to "take a step back." It may be time to review their own working practice or to talk to a supervisor about reducing the load.
Find your own destressor: Most people have something that helps them relax, such as reading a book, going for a walk, listening to music, or spending time with a friend or a pet. Joining a choir or a gym helps some people.
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