What is stress?
The World Health Organisation defines stress as 'a state of worry or mental tension caused by a difficult situation'(https://www.who.int/news-room/questions-and-answers/item/stress).
Stress is a very normal part of life. We are actually biologically wired to experience stress. Stress is our body's way of experiencing, processing and responding to an external challenge or threat. It can also be the experience of internal cognitive processes that cause us anguish and distress.
Stress can be thought of as something that is added to ourselves that upsets the body's balance and the body then responds with an automatic reaction in order to return the body to its previously balanced state, also known as homeostasis. This automatic reaction is often referred to as the 'fight or flight response' and is the activation of the endocrine and sympathetic nervous system responding to threat. This response prepares our body to stay and fight or to flee from the stressful event or situation.
Stress can be understood in 3 stages. The first stage is the alarm stage where hormones are released in the body as an initial response to stress. The second stage is the resistance stage where the body works to rebalance itself amongst the stress and the third stage is known as the exhaustion stage where the body displays signs of fatigue or even illness due to the impact of the stress (Conrad, 2011). You may have noticed this when, for example, you have received some bad news. You initially feel shocked or saddened by the news and noticed your heart rate increase, your breathing become heavier and a burst of energy that might motivate you to problem solve or take action. Then you may notice yourself stabilising as you come to terms with the news and take time to process. Finally you may remember that you become very tired as a result of the added stress on your body. This may also present itself as a stomach upset, headache or other illness.
A person's resilience to stress will determine the way they will be affected by the stress overall.
Where does our stress come from?
Stress today can take on many forms.
External causes of stress can include major life events such as a death in the family, separation or divorce, family illness or health issues, moving house (especially when relocating to a different area), difficulties in the workplace, homelessness, unemployment, financial issues or relationship challenges.
Internal stressors are the sources of stress inside of us for example negative thought processes, worries, feelings of unease, unrealistic expectations we place on ourselves, fear of failure, feeling out of control, uncertainty, having low self-esteem, negative self talk, trying to please everyone and over thinking situations.
How does stress affect us?
Stress affects all of our body systems, however, our bodies are designed and well-equipped to handle stress in small doses. When stress becomes chronic or long-term, it can have serious effects on our bodies.
Some physical responses to stress may include: headaches, heartburn, rapid breathing, digestive problems, increased heart rate, chest pain, fatigue, lowered immune response, high blood sugar, high blood pressure, stomach aches, tense muscles, low sex drive, insomnia. Chronic or long term stress may increase your risk of heart disease, heart attack, stroke, obesity, sexual dysfunction, autoimmune disease, cancer, diabetes.
Some emotional responses to stress may include: irritability, anxiety, depression, suicidal thoughts, restlessness, feeling overwhelmed, sadness, feeling alone, PTSD.
Some behavioural responses to stress may include: social withdrawal and isolation, self-medicating with alcohol or drugs, increased aggression or short temper, lowered resilience or a reduced capacity to cope with things that may not have bothered you in the past, over-eating or under-eating.
Some cognitive responses to stress may include: lack of motivation, memory problems, short attention span, response inhibition, poor decision making, problem solving challenges, inability to engage in abstract thinking or complex comprehension.
What can we do to better manage our stress?
Identify the source(s) of your stress:
what situations make you feel more stressed?
what situations can you control? what situations can't you control?
make a plan to manage future stressful events
Schedule breaks and time out doing the things that bring you joy
Talk to people you can trust about your experience
Connect with community
Take good care of yourself - eat well, exercise, get plenty of sleep, avoid excessive alcohol
Take a break from social media and negative news stories
Recognise when you might need some extra support, eg. counselling.
Final Thoughts:
Stressors can come into your life in many different forms. When they arrive we have a choice about how we are going to experience them, process them and respond to them. If we choose to accept them without some consideration, it is likely that they will become a big part of our lives and we might experience some of the symptoms listed above. However, if we were to stop and think before we react, jump to conclusions, have a meltdown or get angry, it is possible that we can diffuse the stressor, disarm it before it completely overwhelms us and discover a better way to carry it. Next time you are faced with stressful news or a stressful life event, try to take a moment to reflect on the situation and decide how you are going to manage this stressor and consider how to do it differently.
Sophie x
An interesting read. Very thought provoking.