Stress
If you ask a dozen people to define stress, explain what causes stress for them, or how it affects them, you will probably get 12 different answers. That's because there is no definition of stress that everyone agrees on. Yet, stress is a normal part of life that we all experience in varying forms and degrees every day. It's the body's way of rising to a challenge and preparing to meet a tough situation. It can come from any situation or thought that makes you feel frustrated, angry, or anxious. In small quantities it's good and can help you be more productive. On the other hand, too strong of a response to stress, or persistent and unrelenting stress, can be harmful. When the stress response overreacts or fails to turn off and properly reset itself, it can negatively impact your physical and psychological functioning by setting you up for health issues ranging from heart disease and infection, to depression and anxiety, to substance abuse issues.
Everyone reacts to stress differently. Each of us has a different level of pressure and anxiety we can comfortably handle without any adverse reactions - i.e., what is stressful to one person is not necessarily stressful to another. The events that provoke stress are called stressors and they cover a wide range of situations. When we encounter what is perceived as a threat, the nervous system initiates a complex chemical chain reaction inside our body to prepare us to react quickly and effectively to handle the threat. This reaction is known as the stress response.
Good Stress and Bad Stress
The stress response is also called the "fight or flight" response - it is a vital defense mechanism that was initially designed to help us deal with physical dangers from predators and aggressors. The stress-response system is self-regulating and allows the nervous system to quickly return to its normal state once the danger has passed. But physical threats aren't the only events that trigger the stress-response - it is also triggered in a milder form to deal with "psychological threats" that occur at a time when the pressure is on but there's no actual physical danger. In short, anything that causes change in your daily routine or change in your body health can be psychologically stressful - and, imagined changes are just as stressful.
A little of the stress response is good because it helps prepare us to deal with challenges. But, modern life is full of these challenges and our body's defenses against physical dangers may not be as effective at dealing with ongoing or long-term psychologically stressful situations. In these situations of ongoing psychological pressure, the nervous system may remain slightly activated, and that chemical chain reaction that can serve us so well in the face of physical threats, may not know when to turn off in the face of ongoing psychological threats. So, instead of protecting us, if constantly activated, our body's response system may weaken us, making us more vulnerable to health problems.
Stress Overload
As the level of pressure gets too great, stress eventually strains our ability to cope with it in a positive way. Often people describe themselves as being stressed out, burned out, or at wits end. Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload. Everyone experiences stress a little differently, but generally, you can expect to see some of the following symptoms of stress overload:
- unexplained anxiety or panic attacks
- a feeling of being constantly pressured, hassled, or hurried
- irritability or 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
Managing Stress
While stressful events are a fact of life, there are steps you can take to manage the impact these events have on you. You can learn to identify what stresses you out, how to take control of some normal stress-inducing circumstances, and how to take care of yourself physically and emotionally when you face events beyond your control. These strategies can include exercise, relaxation techniques, healthy nutritional choices, developing a strong support network and, of course, psychotherapy. The most helpful method of dealing with stress is learning how to manage the stress that accompanies almost any new challenge, good or bad. Stress management skills work best when they're used regularly, not just when the pressure is on. Knowing how to "de-stress" and doing it when things are relatively calm can help you get through challenging circumstances that arise. Here are some things that can help you keep stress under control:
- Learn to relax. The body's natural antidote to stress is called the relaxation response. 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 find yourself in stressful situations.
- 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 tomorrow's challenges.
- Don't over schedule yourself. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important. Sometimes "no" is the best answer you can give!
- Solve the little problems. Solving everyday problems can give you a sense of control. Avoiding them can leave you feeling increasingly out of control because there is so much to do that you don't know where to begin. Feeling capable of solving little problems builds your self confidence, and feeling confident can serve you well in times of stress.
- Accept that some things are out of your control. Recognize the stressors - like having a flat tire or adjusting to a traffic jam when you are in a hurry - that are outside of your control.
- Listen to how you think. Are you a cup "half empty" thinker? Your outlook, attitude, and thoughts influence the way you see things, so, start thinking of change as a normal part of life - let problems become opportunities, and see setbacks as temporary and solvable. They say when one door closes, another door opens; but many of us continue only to look at the closed door and fail to see the new door with its new opportunities.
- Be realistic. Thinking that everything has to be perfect or done your way, imposes unrealistic expectations on others, and disappointment and stress on you. No one is perfect - not even you, despite how hard you try!
- Develop a support system. Being able to ask for help and guidance is important to your well being. You need healthy, strong relationships with others in order to do that.
- Treat your body well. Take time to exercise and eat well. Experts agree that regular exercise helps us manage stress better. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) Eating well helps your body get the right fuel it needs to function at its best - to keep your mind sharp and focused, and to keep your immunity system in top shape. The body needs its vitamins and minerals more than ever under stressful conditions.
- And finally, remember to breathe. As we get scared or even grow tense (i.e., move toward that "fight or flight" state), our breathing becomes more shallow. Shallow breathing means less oxygen is getting to the brain and muscles, which increases your physical tension. Deep breathing is one of the best ways to reset the body's stress level to a pre- "fight or flight" state.
Medical experts will tell you that stress is one of the greatest causes of aging in general, and can damage you physically as well as emotionally. So, don't take it for granted, especially the chronic - i.e., nagging due to unfinished tasks - kinds of stress that hang over you day after day, or the stress of things that are out of your control. Talk to a professional to help you get some stress relief.