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Stress
Summary: Stress is defined as a mentally or emotionally distracting condition occurring because of difficult pressures. Stress affects a person's physical health; usually the symptoms are increased heart rate, a rise in blood pressure, irritability, and depression. This plague can affect all ages and both genders. The main reason why stress is so dangerous is because it can be fatal to a person's health.
Stress is defined as a mentally or emotionally distracting condition occurring because of difficult pressures. Millions and perhaps even billions suffer everyday from stress and its effects. Stress affects a person's physical health; usually the symptoms are increased heart rate, a rise in blood pressure, irritability, and depression. This plague can affect all ages and both genders. The main reason why stress is so dangerous is because it can be fatal to a person's health. Not only can stress lead to many heart diseases, but also it could make a person panic-stricken. Although stress may look unconquerable or inevitable, it is possible to control it. There are many quick and easy steps for managing and limiting a person's stress. The key is patience and careful planning.
Although it sounds obvious, many people do not recognize they have stress factors. Some common sings for people who have stress are fatigue or irritability. Sometimes family members even abuse each other domestically. People who realize they experience stress can point out the common causes that they have. After a person points out the stressors he or she can exploit them. For example, if you know if you are going to be spending money on useless things and that it could make your wife angry then you could refrain from doing this to avoid unnecessary stress. After a person has avoided his or her stressors they would be more relaxed. However, if people forget their stressors they can easily have reminders such as posted notes on the fridge. This step essential because if you can't recognize you have stress then you cannot control it.
Secondly, exercising and hobbies can greatly reduce stress, by not only keeping you in shape but also lowering your blood pressure. For example, if you enjoy basketball, then get with some friends and go the park. If you cannot play basketball, you can also watch a game. If it makes it easier, than people should encourage their friends to exercise with them. This would give people more support they probably lack. If people are not the athletic type then maybe they can enroll in something like a book club. That way they can ease their mind and forget about stressors. Exercising is a way to preoccupy the mind and have fun at the same time.
Another stressor is competition. In the world we live
in today there is always competition among us. Everybody competes for everything: to be in first place, to having a handsome girlfriend or boyfriend, being smarter, to be more athletic, cooler, or even richer. Everyday is overloaded with gratuitous competitions. Competition is usually there because of people's mixed feelings. Some people are insecure, while others just feel they have to be better than the guy next to them. In order to get over this a person must observe what they are competing for. Usually the competition among us rewards us with nothing. If you want to compete, then you should play a sport or a hobby and have fun. Be calm and avoid rivalries, which can cause a person tension. These little useless competitions lead to many sleepless nights and unnecessary mood swings. People should encourage themselves to do things that bring themselves joy.
The most detrimental stress is when people focus on the negative aspects of their life. These people never realize how blessed they are to have what others die for. Most people who have a lot of stress think too negatively. The solution to this problem is simply thinking more positively. Instead of thinking of why an event happens, be happy that it wasn't fatal and that you're still alive. For example, if you're married with financial troubles you could be happy that you have someone there for you whom you can depend on. The problem is people do not understand how fortunate they are until they lose what they have. If a person feels depressed they are most likely very irritable. While positive thinking can lead to many positive consequences, negative thinking will only lead to negative consequences.
In conclusion, there are almost countless amount of
benefits for managing stress. By managing or channeling a person's stress it will lead to a better life and a better outcome. Just some of the physical benefits of controlling your stress include more strength, better sleep, and less fatigue. It can also prevent high blood pressure, pain, or any other heart problems. The most emotional benefits are a batter quality of well being and life, reduced irritability and pressure. The most important benefit of stress management is being able to get your life back together. There are many quick and easy steps for managing and limiting a person's stress. If people realized all these essential steps they would no longer be stressful today as they are. It is important people don't carry around necessary stress like competitions and negative aspects of their lives. After a person has conquered stress he or she will have a much better peace of mind.
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What Is Stress?
Stress is a feeling that's created when we react to particular events. It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.
The events that provoke stress are called stressors, and they cover a whole range of situations — everything from outright physical danger to making a class presentation or taking a semester's worth of your toughest subject.
The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.
This natural reaction is known as the stress response. Working properly, the body's stress response enhances a person's ability to perform well under pressure. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.
Good Stress and Bad Stress
The stress response (also called the fight or flight response) is critical during emergency situations, such as when a driver has to slam on the brakes to avoid an accident. It can also be activated in a milder form at a time when the pressure's on but there's no actual danger — like stepping up to take the foul shot that could win the game, getting ready to go to a big dance, or sitting down for a final exam. A little of this stress can help keep you on your toes, ready to rise to a challenge. And the nervous system quickly returns to its normal state, standing by to respond again when needed.
But stress doesn't always happen in response to things that are immediate or that are over quickly. Ongoing or long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too.
Long-term stressful situations can produce a lasting, low-level stress that's hard on people. The nervous system senses continued pressure and may remain slightly activated and continue to pump out extra stress hormones over an extended period. This can wear out the body's reserves, leave a person feeling depleted or overwhelmed, weaken the body's immune system, and cause other problems.
What Causes Stress Overload?
Although just enough stress can be a good thing, stress overload is a different story — too much stress isn't good for anyone. For example, feeling a little stress about a test that's coming up can motivate you to study hard. But stressing out too much over the test can make it hard to concentrate on the material you need to learn.
Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload. Here are some of the things that can overwhelm the body's ability to cope if they continue for a long time:
being bullied or exposed to violence or injury
relationship stress, family conflicts, or the heavy emotions that can accompany a broken heart or the death of a loved one
ongoing problems with schoolwork related to a learning disability or other problems, such as ADHD (usually once the problem is recognized and the person is given the right learning support the stress disappears)
crammed schedules, not having enough time to rest and relax, and always being on the go
Some stressful situations can be extreme and may require special attention and care. Posttraumatic stress disorder is a very strong stress reaction that can develop in people who have lived through an extremely traumatic event, such as a serious car accident, a natural disaster like an earthquake, or an assault like rape.
Some people have anxiety problems that can cause them to overreact to stress, making even small difficulties seem like crises. If a person frequently feels tense, upset, worried, or stressed, it may be a sign of anxiety. Anxiety problems usually need attention, and many people turn to professional counselors for help in overcoming them.
Signs of Stress Overload
People who are experiencing stress overload may notice some of the following signs:
anxiety or panic attacks
a feeling of being constantly pressured, hassled, and hurried
irritability and moodiness
physical symptoms, such as stomach problems, headaches, or even chest pain
allergic reactions, such as eczema or asthma
problems sleeping
drinking too much, smoking, overeating, or doing drugs
sadness or depression
Everyone experiences stress a little differently. Some people become angry and act out their stress or take it out on others. Some people internalize it and develop eating disorders or substance abuse problems. And some people who have a chronic illness may find that the symptoms of their illness flare up under an overload of stress.
Keep Stress Under Control
What can you do to deal with stress overload or, better yet, to avoid it in the first place? The most helpful method of dealing with stress is learning how to manage the stress that comes along with any new challenge, good or bad. Stress-management skills work best when they're used regularly, not just when the pressure's on. Knowing how to "de-stress" and doing it when things are relatively calm can help you get through challenging circumstances that may arise.
Here are some things that can help keep stress under control:
Take a stand against overscheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
Be realistic. Don't try to be perfect — no one is. And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!). If you need help on something, like schoolwork, ask for it.
Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological "sleep clock" shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.
Learn to relax. The body's natural antidote to stress is called the relaxation response. It's your body's opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you're caught up in stressful situations. (Click on the button to try one.) And ensure you stay relaxed by building time into your schedule for activities that are calming and pleasurable: reading a good book or making time for a hobby, spending time with your pet, or just taking a relaxing bath.
Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) And eat well to help your body get the right fuel to function at its best. It's easy when you're stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever. Some people may turn to substance abuse as a way to ease tension. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body's ability to bounce back.
Watch what you're thinking. Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you're out of practice, or tend to be a bit of a pessimist, everyone can learn to think more optimistically and reap the benefits.
Solve the little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to stress. Develop skills to calmly look at a problem, figure out options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life's bigger ones — and it and can serve you well in times of stress.
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We generally use the word "stress" when we feel that everything seems to have become too much - we are overloaded and wonder whether we really can cope with the pressures placed upon us. 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.
Fight or flight response
The way you respond to a challenge may also be a type of stress. Part of your response to a challenge is physiological and affects your physical state. When faced with a challenge or a threat, your body activates resources to protect you - to either get away as fast as you can, or fight. If you are upstairs at home and an earthquake starts, the faster you can get yourself and your family out the more likely you are all to survive. If you need to save somebody's life during that earthquake, by lifting a heavy weight that has fallen on them during the earthquake, you will need components in your body to be activated to give you that extra strength - that extra push.
Our fight-or-flight response is our body's sympathetic nervous system reacting to a stressful event. Our body produces larger quantities of the chemicals cortisol, adrenaline and noradrenaline, which trigger a higher heart rate, heightened muscle preparedness, sweating, and alertness - all these factors help us protect ourselves in a dangerous or challenging situation.
Non-essential body functions slow down, such as our digestive and immune systems when we are in fight-or flight response mode. All resources can then be concentrated on rapid breathing, blood flow, alertness and muscle use.
So, let's recap, when we are stressed the following happens:
• Blood pressure rises
• Breathing becomes more rapid
• Digestive system slows down
• Heart rate (pulse) rises
• Immune system goes down
• Muscles become tense
• We do not sleep (heightened state of alertness)
Most of us have varying interpretations of what stress is about and what matters. Some of us focus on what happens to us, such as breaking a bone or getting a promotion, while others think more about the event itself. What really matters are our thoughts about the situations in which we find ourselves.
We are continually sizing up situations that confront us in life. We assess each situation, deciding whether something is a threat, how we can deal with it and what resources we can use. If we conclude that the required resources needed to effectively deal with a situation are beyond what we have available, we say that that situation is stressful - and we react with a classical stress response. On the other hand, if we decide our available resources and skills are more than enough to deal with a situation, it is not seen as stressful to us.
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.
Some of the effects of stress on your body, your thoughts and feelings, and on your behavior:
Effect on your body
• A tendency to sweat
• Back pain
• Chest pain
• Cramps or muscle spasms
• Erectile dysfunction
• Fainting spells
• Headache
• Heart disease
• Hypertension (high blood pressure)
• Loss of libido
• Lower immunity against diseases
• Muscular aches
• Nail biting
• Nervous twitches
• Pins and needles
• Sleeping difficulties
• Stomach upset
Effect on your thoughts and feelings
• Anger
• Anxiety
• Burnout
• Depression
• Feeling of insecurity
• Forgetfulness
• Irritability
• Problem concentrating
• Restlessness
• Sadness
• Fatigue
Effect on your behavior
• Eating too much
• Eating too little
• Food cravings
• Sudden angry outbursts
• Drug abuse
• Alcohol abuse
• Higher tobacco consumption
• Social withdrawal
• Frequent crying
• Relationship problems
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
• 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.
Diagnosis of stress
A good primary care physician (GP - General Practitioner) should be able to diagnose stress based on the patient's symptoms alone. Some doctors may wish to run some tests, such as a blood or urine, or a health assessment.
The diagnosis of stress depends on many factors and is complex, say experts. A wide range of approaches to stress diagnosis have been used by health care professionals, such as the use of questionnaires, biochemical measures, and physiological techniques. Experts add that the majority of these methods are subject to experimental error and should be viewed with caution. The most practicable way to diagnose stress and its effects on a person is through a comprehensive, stress-oriented, face-to-face interview.
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.
Stress management techniques
Stress management can help you to either remove or change the source of stress, alter the way you view a stressful event, lower the impact that stress might have on your body, and teach you alternative ways of coping. Stress management therapy will have the objective of pursuing one or more of these approaches.
Stress management techniques can be gained if you read self-help books, or attend a stress management course. You can also seek the help of a counselor or psychotherapist for personal development or therapy sessions.
Many therapies which help you relax, such as aromatherapy, or reflexology, may have a beneficial effect.
Medicines
Doctors will not usually prescribe medications for coping with stress, unless the patient has an underlying illness, such as depression or some type of anxiety. If that is the case, the doctor is actually treating a mental illness. In such cases, an antidepressant may be prescribed. Bear in mind that there is a risk that all the medication will do is mask the stress, rather than help you deal and cope with it
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