Is Stress Stressing you Out?
We all experience stress. It’s a normal and typical response to life’s challenges. Maybe you’ve had a looming deadline at work, or you’re dealing with relationship issues. Modern day life has brought with it an accelerated pace of life, intensified levels of arousal (the digital world), increased rates of change, more complex social settings and interactions, and inadequate time for recovery. All these factors have created societies of highly stressed citizens. But how can you tell if your stress is normal, or if it’s becoming harmful?
What is Stress?
The World Health Organisation defines stress as:
“…. any type of change that causes physical, emotional, or psychological strain. Stress is your body’s response to anything that requires attention or action. “[1]
When stress becomes overwhelming, it can have harmful effects on our physical, mental, and emotional health. That’s why it’s important to be able to recognise the symptoms of harmful stress.
SYMPTOMS OF STRESS
Physical Symptoms
The physical symptoms of stress can manifest in several ways:
SLEEP: One of the first things to look for is changes in your sleeping habits. If you’re finding it hard to fall asleep, or you’re constantly waking up in the middle of the night, that’s a sign that your stress levels are too high.
EATING: You may also notice changes in your eating habits; either overeating or not eating enough.
INTERESTS: Stress can also cause you to lose interest in activities that you used to enjoy, like hobbies or time spent with friends and family.
ILLNESS: You may experience headaches, muscle tension, or nausea. Worsening of pre-existing health conditions (physical and mental).
CRUTCHES: The increased use of alcohol, tobacco, and other drugs.
Mental Symptoms
The mental symptoms of stress can be just as debilitating as the physical ones. If you’re feeling anxious, irritable, or restless, these could be signs that you’re struggling to cope with stress. You may also notice that you’re having trouble concentrating or making decisions. If you’re experiencing any of these mental symptoms, it’s important to seek help from a professional so that you can learn how to manage your stress in a healthy way.
Emotional Symptoms
The emotional symptoms of stress can be difficult to endure. You may feel isolated, hopeless, or helpless. You may also find yourself crying more than usual or feeling disconnected from those around you. If you’re experiencing any of these emotional symptoms, it’s important to reach out for help so that you can begin to work through your feelings and start managing your stress in a healthy way.
When Stress becomes Chronic it Affects our Adrenaline and Cortisol levels. This leads to all manner of maladies including pain, anxiety, depression, illnesses, fatigue, addictions, heart disease and high blood pressure.
Stress.Org lists these 50 Common Signs and Symptoms of Stress. Do a quick check to ensure that Stress is not Stressing you out!
1. Frequent headaches, jaw clenching or pain
2. Gritting, grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Light headedness, faintness, dizziness
7. Ringing, buzzing or “popping sounds
8. Frequent blushing, sweating
9. Cold or sweaty hands, feet
10. Dry mouth, problems swallowing
11. Frequent colds, infections, herpes sores
12. Rashes, itching, hives, “goose bumps”
13. Unexplained or frequent “allergy” attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhoea, loss of control
17. Difficulty breathing, frequent sighing
18. Sudden attacks of life-threatening panic
19. Chest pain, palpitations, rapid pulse
20. Frequent urination
21. Diminished sexual desire or performance
22. Excess anxiety, worry, guilt, nervousness
23. Increased anger, frustration, hostility
24. Depression, frequent or wild mood swings
25. Increased or decreased appetite
26. Insomnia, nightmares, disturbing dreams
27. Difficulty concentrating, racing thoughts
28. Trouble learning new information
29. Forgetfulness, disorganisation, confusion
30. Difficulty in making decisions
31. Feeling overloaded or overwhelmed
32. Frequent crying spells or suicidal thoughts
33. Feelings of loneliness or worthlessness
34. Little interest in appearance, punctuality
35. Nervous habits, fidgeting, feet tapping
36. Increased frustration, irritability, edginess
37. Overreaction to petty annoyances
38. Increased number of minor accidents
39. Obsessive or compulsive behaviour
40. Reduced work efficiency or productivity
41. Lies or excuses to cover up poor work
42. Rapid or mumbled speech
43. Excessive defensiveness or suspiciousness
44. Problems in communication, sharing
45. Social withdrawal and isolation
46. Constant tiredness, weakness, fatigue
47. Frequent use of over-the-counter drugs
48. Weight gain or loss without diet
49. Increased smoking, alcohol, or drug use
50. Excessive gambling or impulse buying[2]
Manage your Stress
If you realise that you are in fact stressed, you need to manage that stress. You must first identify the Causes and Sources of Stress in your Life. Look closely at your habits, attitudes, and excuses. Then determine the intensity level of your stress.
People often attempt to manage their stress by either:
• Changing the Situation, by Avoiding the Situation or Altering the Stressor
• Changing their Reaction, by Adapting to the Stressor or Accepting the Stressor.
As noted above, people oftentimes attempt to manage their stress with NEGATIVE COPING MECHANISMS such as: Sexual Promiscuity, Excessive Exercise, Excessive Sleep, Procrastinating, Withdrawing, Smoking, Drinking, Caffeine, Relaxation Drugs, Excess Shopping, Anger, and Over or Under Eating.
It is better to employ POSITIVE COPING MECHANISMS such as Exercise, Relaxation Techniques (Body & Mind Rest), Deep breathing, Spiritual Disciplines, Good Nutrition, Sound Sleep, Positive, Healthy Relationships and Proper Boundaries. Your goal is a balanced life! You manage your stress by taking charge of your Emotions, taking charge of your Schedule, and taking charge of your Environment.
Stress is a normal and necessary part of life. But when it becomes overwhelming, as you can see above, it can have harmful consequences on our physical, mental, and emotional health. That’s why it’s so important to be able to recognise the symptoms. Don’t wait until it’s too late; seek help from a doctor or mental health professional so they can help you develop coping mechanisms to deal with stress in a healthy way. Remember: acting now will help prevent serious health problems down the road.
https://www.who.int/news-room/questions-and-answers/item/stress[1][2] https://www.stress.org/stress-effects#
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