Stress
Stress has been mislabelled as "tension" or "anxiety", but it
really goes beyond these concepts. It can be positive or
negative and it is, more simply, the way we respond to changes.
( During times of stress, both the body and the mind are affected,
and we have to learn about stress in order to help them return to
their more relaxed states.)
"Stressors" are the causes of stress, and they can be anything
from an upcoming exam to going out on a date. Depending on the
stressor, hormones such as adrenaline are released into the body,
and the heart rate might quicken.
Causes of Stress
- CHANGE • usually a major source of stress.
- Entering university can cause immense stress. New study
habits and techniques must be learned, classes are larger, and
parental expectations often create additional pressures. There
will probably be many more assignments and deadlines to meet than
in high school, and this in itself is a large responsibility.
- The physical separation from home can also be extremely
difficult to get used to, and can cause stress. You might be
leaving the secure environment of home for the first time.
Leaving friends and family behind and having to form new bonds is
sometimes very troubling, and the stress of homesickness can have
serious effects on everything that you do.
- LOSS • It can also be very difficult to deal with the loss of a
person who is very important to you, and this can cause serious
stress.
- the death of a close relative or friend can be a very
traumatic period for you
- separating from someone who has been a mate and has brought
you a sense of comfort and being loved results in the feeling of
a different kind of loss. You might suffer acute stress from this
kind of situation, and it can take a long time for the wounds to
heal.
- UNCERTAIN FUTURE • Thinking about your future and your career is a common source
of stress. You might wonder whether you have chosen a career
that will satisfy your specific needs and whether you will be
good at your job. Looking for a position in your field can also
cause a lot of stress.
There are many other sources of stress, but often, after some
thought, you can handle them effectively on your own. Certain
kinds of stress that you are not able to deal with alone might
arise, however, and it can be very helpful to seek the assistance
and expertise of a professional.
Symptoms of Stress
- Early warnings (generally, these can be any significant
changes in your usual pattern of behaviour) can point out that
something might be wrong. More specific signs to look for
include:
- a lack of joy, spontaneity, happiness, or enthusiasm
- an intolerance of people and irritability, especially during
discussions or disagreements
- outbursts of anger
- difficulty in concentrating or an inability to make small
decisions
- the beginning or increased use of alcohol or drugs
(prescription or other)
- restlessness or difficulty being alone
- a loss of efficiency in work and/or school
- a preoccupation with certain thoughts, especially negative
ones
- frequent physical illnesses and/or delayed recovery
- persistent nightmares and the recurrence of disturbing
dreams
- a psychosomatic illness, such as an unexplainable rash
- withdrawal from friends and social situations
- More serious and severe symptoms can develop over time. They
might even afflict you before you are aware of the stresses in
your life. These symptoms can be such physical and psychological
changes as:
- recurrent attacks of shortness of breath, dizziness, or
heart palpitations
- changes in sleeping patterns, such as waking many times in
the night or early morning
- changes in appetite, weight loss, or unusual weight gain
- feelings of hopelessness and marked cynicism
- feelings of approaching doom and an inability to deal with
life circumstances
Stress, whether chronic or acute, touches our everyday lives and
affects our bodies and minds. Many mental and physical processes
are clearly affected by stress. The scientific community, and
society as a whole, is rapidly becoming more aware of the serious
effects that stress can have on us.
Stress Enhancers
These are factors which increase your experience of stress although they are commonly used to relax.
- Cigarettes can actually heighten your stress level. When you
smoke, the chemicals that you inhale act as stimulants for your
body. Your heart rate, blood pressure, and hormone levels
increase. Cigarettes also rob the body of certain vitamins and
minerals, which must be replaced. The cost of cigarettes and the
diseases which they can cause might also add to your level of
stress. Although trying to quit smoking can be stressful in
itself, it can often result in an overall reduction in stress
levels in the long run.
- Caffeine is another physical stressor that can be very
damaging, especially if it is consumed in large quantities.
Caffeine can speed up your system for up to 20 hours. Although
it might relieve headaches in some people, it can cause them in
others. It can also cause sleeplessness and stomach upsets.
Caffeine is a drug, and you can become addicted to it.
Withdrawal symptoms include headaches, nervousness, grouchiness,
and a rapid heartbeat.
- Sugar is used in many foods, and in small quantities it can
be harmless. Often, however, it is easy to lose track of your
sugar intake. Whether you use white/brown sugar, honey, or
fructose, you will experience a quick energy boost, which will
later be replaced by a shortage of energy, since it depresses
your system. Eating sugary foods leaves you less hungry for more
nutritious ones, and you end up missing valuable vitamins and
minerals. A lack of some B vitamins has been linked to depression as well as other mood disorders.
- Drugs and alcohol are also stress enhancers. You might think
that turning to these substances will relieve your stresses and
problems, but you must understand that drugs and alcohol are
poisonous to your system, eventually causing serious mental and
physical damage. Over a period of time (which is quite short in
some cases), addiction develops and you can end up spending all
of your energies just trying to get more of the drug of your
choice. In the end, you will have even greater amounts of stress
in your life as a result of losing friends and causing pain for
your family.
- You might also think that using tranquilizer-type drugs will
help you to calm down and relax, but the effects of these drugs
are short-lived and they never solve the underlying causes of
stress. A physician might prescribe them for a short-term
problem, but you must take them as prescribed and never use a
higher dosage than that recommended. In the end, it is better to
discover the sources of your stress (possibly with the help of a
counsellor) and find more natural and permanent "tranquilizers".
Effects of Stress
- The body does not distinguish between negative and positive
stress. The same physiological responses can take place whether
you are happy or sad about a given situation.
- Acute stress, that is stress that lasts a relatively short
period of time, can demand all of your energy and leave you
drained. In some cases, it can even cause anxiety attacks or
states of shock requiring medical attention.
- Short term health effects of poorly managed stress include insomnia,
fatigue, irritability, depression, and anxiety.
- Chronic stress is stress that extends for a long period of
time and can be present as you perform your daily activities.
Often, your body will react to this kind of stress slowly, and
you might even become accustomed to a certain level of tension.
This stress is particularly harmful because it can lead to ulcers, heart disease, colds, asthma and not be associated as the cause.
Stress is often ignored until the body shows signs of it, such as
an increase in the frequency of headaches or fatigue.
- You might feel depressed or incapable of getting through the
day. You might even start skipping classes to stay home in bed
simply because you are experiencing stress but do not know how to
deal with it.
Coping with Everyday Problems
- Take charge: no one can live your life for you. You have to
learn how to accept the responsibility for yourself, because with
that comes control. Others can and will help, but you must learn
to look inside yourself for direction.
- Objectivity: sometimes it helps to look at yourself as an
outsider would. You can begin to see the things which you can
change and the things that you have to learn to accept.
- Recognize your own resources: assessing your strengths and
weaknesses can help you to see what you have at your disposal to
help you cope.
- You do not have to cope alone: we all feel pressure at
different times and to different degrees. Talking with family
and friends and listening to them can help you to get through
difficult times. An exchange of ideas can be
beneficial for everyone involved.
- A positive approach: although a solution is not always
obvious, with some effort you will be able to find an appropriate
alternative.
- Be realistic: by setting attainable goals and not expecting
the impossible from yourself, you can avoid the pitfalls of
disappointment. You must also learn that there will be
situations over which you can exert only indirect control.
- You cannot achieve absolute control: by trying to control
everything in your life you will only be wasting valuable energy
and effort. You should try to control those situations that you
can, and try to distance yourself from those which you cannot
control. By putting something out of your mind, relaxing, and
allowing time to work for you, certain situations will seem much
more clear.
- Flexibility: making mistakes are a part of life, and learning
to accept them as such will reduce your stress levels
significantly. Trying again will probably render some positive
results.
- Live one day at a time: this is also true for times when you
are feeling overwhelmed by many problems at the same time.
Dealing with one situation before moving on to the next will give
you time to gather your thoughts and attack the next problem with
much more vigour.
- Recognize your warning signs. Know how you react to chronic stress then act on it. You cannot begin to cope
unless you are able to recognize the times when you are being
strained.
- Maintain good physical health: having a regular exercise
routine, getting sufficient sleep, and eating properly play a
large part in coping with life's twists and turns. Physical activity is a
great outlet for frustration and anxiety. Eating properly and
getting enough rest also help you to stay in top physical and
mental health.
- Relaxation, whichever method you choose should be a regular part of your day. Here are some suggestions:
- deep breathing can be done while sitting, standing, or lying
down;
close your eyes and breathe in slowly, then let the air out for a
count of 5-10 seconds.
- simple stretches, such as rolling the neck in half-circles
or raising the arms high above the head, are beneficial
- take a 30 minute hot bath
- talk to a close friend about bottled-up emotions
- take a walk in the park or somewhere else that you find
peaceful
- practise positive self-talk
- go to a funny movie or to a comedy club to laugh - laughter
allows you to release tension and will lift your spirits
- crying can be as good a release as laughter - it is not a
sign of weakness, and it can be very liberating
- reading a good book can provide you with a few hours of
much-needed escape
Relaxation Techniques
Take a few minutes to do some simple exercises that will leave
your body relaxed and invigorated.
- tense and slowly relax your fists and forearms
- bend your elbows and tense and relax your biceps (front of
upper arms)
- straighten your arms behind your back and tense and relax
the triceps (back of upper
arms)
- wrinkle up and relax your forehead
- clench and relax your jaw
- shrug and release your shoulders
- fill your lungs with air and then let the air out slowly
- pull in and release your stomach
- push down your feet to tense and relax your thighs
- tip up your toes to relax your shins
- while sitting on a chair, raise your heels to tense and
relax your calves
Abdominal Breathing Exercise
- put your hands on your abdomen, right below the navel (belly
button!)
- breath slowly through your nose "into" your abdomen, as
though you were filling it with
air, pushing your hands out as far as you can
- move your chest as little as possible, while inhaling
- exhale slowly through your mouth, keeping your jaw relaxed
and lips slightly parted
- focus on the sounds and sensations of breathing as you
inhale and exhale slowly, deeply
- with each rising and falling of the abdomen, feel yourself
becoming more and more relaxed and centred
These are simple relaxation techniques that can be practiced
anywhere and at any time. After a while they will feel more
comfortable and natural. A lot of tension can be released
through deep breathing.
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