April is Stress Awareness Month. Stress is a constellation of events that begins with a stimulus or challenge.
A stressor that is detected by the brain activates the biological stress response (fight or flight system) in the body. During this reaction, certain hormones like adrenaline and cortisol are released. This causes the heart rate to increase, digestion to slow down, and changes in blood flow and nervous system functions. These changes give the body a burst of energy and strength. In other words, stress is the body’s way of responding to any kind of threat or demand.
Since stress cannot be avoided, it is super important to take responsibility for managing your own life and its stresses.
Accept what you must accept and change what you can.
Stress is a part of our fundamental survival system. It is a part of living and cannot be avoided. It does not matter if a stressor (the stimulus) is pleasant or unpleasant. The individual’s perception of the intensity of the stressor requiring readjustment and the capacity of the person to adjust is what determines the impact of the stressor. The way you respond to stress makes a big difference to your overall well-being.
Stress can be caused by a variety of issues and symptoms can vary from person to person. It can come from an obvious source, such as being a long-term care giver. For some people, stress from work, family, and school can have a significant impact on one’s mind and body. Some specific common sources of stress are finances, relationships, and parenting.
Short-term stress is experienced when you have a lot of control over the outcome, and it motivates you to push yourself, stay focused and get things done. This is referred to as good stress (eustress). Oftentimes, the outcome leads to success and a sense of fulfillment.
When you do not have a lot of control over the situation you may begin to feel helpless, trapped or consumed. If you are consistently trying to meet a stream of deadlines and are unable to succeed when giving 101% of effort, you may become exhausted. Your performance drops. This ongoing situation leads to bad stress. Ongoing stress is also referred to as chronic stress. It can prevent you from doing what is needed. Your body and performance suffer. Overtime, Chronic stress can take a serious toll on the body and have lasting effects.
Chronic stress seems never ending and inescapable. Examples are a taxing job, bad marriage, a traumatic experience, or childhood trauma. It can affect your entire body. If left untreated it may reduce the quality of your life with chronic pain, increased risk for certain diseases, and lead to changes in your mental health.
Since stress cannot be avoided, it is super important to take responsibility for managing your own life and its stresses. Accept what you must accept and change what you can. Determine to change something rather than persist in the same unsuccessful behavior. Select your priorities and start with small changes. Empower yourself with your words. Instead of saying “I Can’t” say “I won’t” or “I don’t want to.” These words imply control, choice, and freedom. Know signs and symptoms of your stress reaction. Take time for meditation. Lastly, avoid masking signs and symptoms by adopting unhealthy habits such as overeating, or not eating, smoking, or drinking.
Some sign and symptoms:
Decreased energy, chronic fatigue, difficulty sleeping, changes in mood, depression, and changes in libido. Physical symptoms are headaches, chronic pain, acne, frequent sickness (immune system impact), digestive issues, changes in appetite, sweating and increased heart rate. Long-term stress can cause muscle tension, increase blood pressure, stroke, heart attack.
Four tips to combat bad stress (please note this list is not all inclusive):
- Physical activity such as walking, running, swimming, dancing, and aerobic classes. Focused movement helps the nervous system to get back into balance.
- Engaging socially with family and friends. Establishing healthy relationships can release the hormones that reduce stress.
- Do something you enjoy or consider an adventure you have always wanted to explore.
- Relaxing is a refreshing way to relieve stress (warm bath, listening to soothing music, take a walk along the beach, gazing at the sunset, or reading a book in a quiet environment).
Remember stress is not always bad. You can work to increase the good stress and decrease the bad stress. When stress gets out of your control and you feel overwhelmed, it’s time to take care of (manage it) it before it overtakes you. Stress or all stressors cannot be eradicated, but it can be managed.
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References
- Kamiliah Stevenson “Stress: The Good, Bad and Ugly”
- Dr. Elizabeth Scott, “What is Stress?” 2020, verywellmind.com
- Dr. F. Dhabhar “Good stress, bad stress” December 21, 2012, Stanford Center on Stress and Health.
