What
is stress?
Stress is your body’s way of
responding to any kind of demand or threat. 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 a car accident.
Stress can also help you rise
to meet challenges. It’s 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, mood, productivity, relationships, and your quality of
life.
If you frequently find yourself
feeling frazzled and overwhelmed, it’s time to take action to bring your nervous
system back into balance. You can protect yourself—and improve how you think
and feel—by learning how to recognize the signs and symptoms of chronic stress
and taking steps to reduce its harmful effects.
The effects of chronic
stress
Your nervous system isn’t very
good at distinguishing between emotional and physical threats. If you’re super
stressed over an argument with a friend, a work deadline, or a mountain of
bills, your body can react just as strongly as if you’re facing a true
life-or-death situation. And the more your emergency stress system is
activated, the easier it becomes to trigger, making it harder to shut off.
If you tend to get stressed out
frequently, like many of us in today’s demanding world, your body may exist in
a heightened state of stress most of the time. And that can lead to serious
health problems. Chronic stress disrupts nearly every system in your body. It
can suppress your immune system, upset your digestive and reproductive systems,
increase the risk of heart attack and stroke, and speed up the aging process.
It can even rewire the brain, leaving you more vulnerable to anxiety, depression,
and other mental health problems.
Health problems caused or
exacerbated by stress include:
1.
Depression and anxiety
2.
Pain of any kind
3.
Sleep problems
4.
Autoimmune diseases
5.
Digestive problems
6.
Skin conditions, such as eczema
7.
Heart disease
8.
Weight problems
9.
Reproductive issues
10. Thinking and memory problems
Signs and symptoms of
stress overload
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. That’s why it’s important to be aware of the common
warning signs and symptoms of stress overload.
Cognitive
symptoms:
·Memory problems
·Inability to concentrate
·Poor judgment
·Seeing only the negative
·Anxious or racing thoughts
·Constant worrying
Emotional
symptoms:
·Depression or general
unhappiness
·Anxiety and agitation
·Moodiness, irritability, or
anger
·Feeling overwhelmed
·Loneliness and isolation
·Other mental or emotional
health problems
Physical
symptoms:
·Aches and pains
·Diarrhea or constipation
·Nausea, dizziness
·Chest pain, rapid heart rate
·Loss of sex drive
·Frequent colds or flu
Behavioral
symptoms:
·Eating more or less
·Sleeping too much or too little
·Withdrawing from others
·Procrastinating or neglecting
responsibilities
·Using alcohol, cigarettes, or
drugs to relax
·Nervous habits (e.g. nail
biting, pacing)
Causes of stress
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 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 internal or self-generated, when
you worry excessively about something that may or may not happen, or have
irrational, pessimistic thoughts about life.
Finally, what causes stress
depends, at least in part, on your perception of it. Something that’s stressful
to you may not faze someone else; they may even enjoy it. While some of us are
terrified of getting up in front of people to perform or speak, for example,
others live for the spotlight. Where one person thrives under pressure and
performs best in the face of a tight deadline, another will shut down when work
demands escalate. And while you may enjoy helping to care for your elderly
parents, your siblings may find the demands of caretaking overwhelming and
stressful.
Common external causes
of stress include:
·Major life changes
·Work or school
·Relationship difficulties
·Financial problems
·Being too busy
·Children and family
Common internal causes
of stress include:
·Pessimism
·Inability to accept uncertainty
·Rigid thinking, lack of
flexibility
·Negative self-talk
·Unrealistic expectations /
perfectionism
·All-or-nothing attitude
Top 10 stressful life events
According to the widely validated Holmes
and Rahe Stress Scale, these are the top ten stressful life events for adults
that can contribute to illness:
1.
Death of a spouse
2.
Divorce
3.
Marriage separation
4.
Imprisonment
5.
Death of a close family member
6.
Injury or illness
7.
Marriage
8.
Job loss
9.
Marriage reconciliation
10. Retirement
What’s stressful for you?
Whatever event or situation is
stressing you out, there are ways of coping with the problem and regaining your
balance. Some of life’s most common sources of stress include:
Stress at work
While some workplace stress is normal, excessive stress can
interfere with your productivity and performance, impact your physical and
emotional health, and affect your relationships and home life. It can even
determine the difference between success and failure on the job. Whatever your
ambitions or work demands, there are steps you can take to protect yourself
from the damaging effects of stress, improve your job satisfaction, and bolster
your well-being in and out of the workplace.
Job loss and unemployment stress
Losing a job is one of life’s
most stressful experiences. It’s normal to feel angry, hurt, or depressed,
grieve for all that you’ve lost, or feel anxious about what the future holds. Job loss and unemployment involves a lot of change all
at once, which can rock your sense of purpose and self-esteem. While the stress
can seem overwhelming, there are many steps you can take to come out of this
difficult period stronger, more resilient, and with a renewed sense of purpose.
Financial stress
Many of us, from all over the
world and from all walks of life, are having to deal with financial stress and uncertainty at this difficult
time. Whether your problems stem from a loss of work, escalating debt,
unexpected expenses, or a combination of factors, financial worry is one of the
most common stressors in modern life. But there are ways to get through these
tough economic times, ease stress and anxiety, and regain control of your
finances.
Caregiver stress
The demands of caregiving can
be overwhelming, especially if you feel that you’re in over your head or have
little control over the situation. If the stress of caregiving is left
unchecked, it can take a toll on your health, relationships, and state of mind
— eventually leading to burnout. However, there are plenty of things you can do
to rein in the stress of caregiving and regain a sense of balance,
joy, and hope in your life.
Grief and loss
Coping with the loss of someone
or something you love is one of life’s biggest stressors. Often, the pain and stress of loss can feel overwhelming. You may
experience all kinds of difficult and unexpected emotions, from shock or anger
to disbelief, guilt, and profound sadness. While there is no right or wrong way
to grieve, there are healthy ways to cope with the pain that, in time, can ease
your sadness and help you come to terms with your loss, find new meaning, and
move on with your life.
How much stress is too
much?
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. Some people seem to be
able to roll with life’s punches, while others tend to crumble in the face of
small obstacles or frustrations. Some people even thrive on the excitement of a
high-stress lifestyle.
Factors that influence your
stress tolerance level include:
Your support network. A strong network of
supportive friends and family members is an enormous buffer against stress.
When you have people you can count on, life’s pressures don’t seem as
overwhelming. On the flip side, the lonelier and more isolated you are, the
greater your risk of succumbing to stress.
Your sense of control. If you have confidence
in yourself and your ability to influence events and persevere through
challenges, it’s easier to take stress in stride. On the other hand, if you
believe that you have little control over your life—that you’re at the mercy of
your environment and circumstances—stress is more likely to knock you off
course.
Your attitude and outlook. The way you look at
life and its inevitable challenges makes a huge difference in your ability to
handle stress. If you’re generally hopeful and optimistic, you’ll be less
vulnerable. Stress-hardy people tend to embrace challenges, have a stronger
sense of humor, believe in a higher purpose, and accept change as an inevitable
part of life.
Your ability to deal with your emotions. If
you don’t know how to calm and soothe yourself when you’re feeling sad, angry,
or troubled, you’re more likely to become stressed and agitated. Having the
ability to identify and deal appropriately with your emotions can
increase your tolerance to stress and help you bounce back from adversity.
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 stressful than if you were expecting to bounce back immediately.
Improving your ability to
handle stress
Get moving. Upping your activity level is
one tactic you can employ right now to help relieve stress and start to feel
better. Regular exercise can lift your mood and serve as a
distraction from worries, allowing you to break out of the cycle of negative
thoughts that feed stress. Rhythmic exercises such as walking, running,
swimming, and dancing are particularly effective, especially if you exercise
mindfully (focusing your attention on the physical sensations you experience as
you move).
Connect to others. The simple act of talking
face-to-face with another human can trigger hormones that relieve stress when
you’re feeling agitated or insecure. Even just a brief exchange of kind words
or a friendly look from another human being can help calm and soothe your
nervous system. So, spend time with people who improve your mood and don’t let
your responsibilities keep you from having a social life. If you don’t have any
close relationships, or your relationships are the source of your stress, make
it a priority to build stronger and more satisfying connections.
Engage your senses. Another fast way to relieve stress is by engaging one or more of your senses—sight,
sound, taste, smell, touch, or movement. The key is to find the sensory input
that works for you. Does listening to an uplifting song make you feel calm? Or
smelling ground coffee? Or maybe petting an animal works quickly to make you
feel centered? Everyone responds to sensory input a little differently, so
experiment to find what works best for you.
Learn to relax. You can’t completely
eliminate stress from your life, but you can control how much it affects you. Relaxation techniques such as yoga, meditation, and
deep breathing activate the body’s relaxation response, a state of restfulness
that is the polar opposite of the stress response. When practiced regularly,
these activities can reduce your everyday stress levels and boost feelings of
joy and serenity. They also increase your ability to stay calm and collected
under pressure.
Eat a healthy diet. The food you eat can improve or worsen your mood and
affect your ability to cope with life’s stressors. Eating a diet full of
processed and convenience food, refined carbohydrates, and sugary snacks can
worsen symptoms of stress, while a diet rich in fresh fruit and vegetables,
high-quality protein, and omega-3 fatty acids, can help you better cope with
life’s ups and downs.
Get your rest. Feeling tired can increase
stress by causing you to think irrationally. At the same time, chronic stress
can disrupt your sleep. Whether you’re having trouble falling asleep or staying
asleep at night, there are plenty of ways to improve your sleep so you feel less stressed and more
productive and emotionally balanced.
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The modern world abounds in stimuli that have a negative impact on the human nervous system, which can result not only in the worsening of one’s mood and a drop in energy, but also the appearance of many diseases.
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