This guide for stress management can help you identify your regular stressors and the techniques for stress management. Each time you feel stressed, you can keep track of it easily.
Stress, medicine (theoretical), refers to the typical response of the body to physical, mental, or emotional pressure.
Stress promotes chemical changes in the body which can raise blood pressure, heart rate, breathing quickens, muscles tighten, and blood sugar levels.
It may also lead to feelings of frustration, anxiety, anger, or depression. hence, it becomes very necessary to follow stress management.
Stresses can be external (from the environment, psychological, or social situations) or internal (illness, or from a medical procedure).
In layman’s language the body’s way of responding to certain demands, threats, and any sudden change in daily life situations and routine.
Example: When you sense some sort of danger whether it can be real or hypothetical the body reacts in its natural defense and gets elevated to higher gears rapidly this automated process is known as fight or flight reaction or response to certain stress.
We all have seen people around us saying this very common dialogue,” do not take stress, everything will be alright”.
It is true stress is not any sort of mental health disorder, it can be a (or not) condition (and condition can be treated and taken care of) which when not treated wisely, in its initial stages can lead to many problems.
There is no medical technical or practical definition of stress and Healthcare professionals often tend to disagree over an argument, whether stress is the cause of the problem or the result of the problem which makes it very difficult to work out.
Guide for stress management
Signs of stress:
Emotional and mental
- Depression or anxiety
- Feeling overwhelmed
- Unfocused and unmotivated
- Trouble sleeping or sleeping too much
- Constant worrying
- Racing thoughts
- Problems with memory or concentration
- Making bad decisions
Behavioral symptoms of stress include :
- Changes in appetite: either eating too much or not eating at all
- Exhibiting more nervousness in behavior such as nail-biting, pacing, and fidgeting, etc.
- Procrastinating and avoiding responsibilities (not ready for)
- Increased use of alcohol drugs or cigarette
Symptoms for cognitive symptoms of stress can include:
- Being pessimistic or seeing only the negative side
- Inability to focus
- Poor judgments
- Disorganisation/ disorientation or forgetfulness
- Constant worrying
- Racing thoughts
Physical symptoms of stress may include:
- Loss of sexual Desire and or inability
- Frequent cold and infections
- Aches/ pains and tense muscles
- Upset stomach including constipation, nausea, and diarrhea
- Chest pain and Rapid Heartbeat
- Grinding teeth, dry mouth, and difficulty in swallowing.
- Nervousness and shaking
- Low energy
- Ringing in the ears
- Sweaty and cold hand/feet
What causes stress feeling of stress?
Stress is normally triggered by things happening in your life which involves a lot of Pressure:
- Bad times of uncertainty
- Having responsibilities that you are finding overwhelming / not ready for.
- Not having enough work activities for some positive change in your life, i.e. monotonous life.
- Worrying about something facing big changes suddenly can be one big thing causing your stress.
- But stress can also be caused by piling up of small-small pressures that make it difficult for you to identify what makes you feel stress and how to explain it to other people.
What kind of situations can cause stress?
Stress can be caused by a variety of different life events or chain of events.
Many of which are difficult to avoid such as:
- Medical injury
- Life-long term health problems
- Daily tasks such as travel or household chores.
- Organizing a group holiday/ complicated events.
- Pregnancy or becoming a parent
Friend and family
- Going through a breakup/ divorce.
- The sudden demise of peer and family member.
- Difficult relationship with partner/ sibling/ friends/ parents/ children
- Being a mentor/ carrier guide for a friend or relative who needs a lot of support.
Employment and study:
- Loss in job/ starting a new job.
- Loss in shares/ investments.
- Exams and deadlines of assignments/ research papers.
- Difficult relationships with colleagues/ Boss at work.
- Starting a new career
- Long term unemployment
- Poor living conditions.
- Lack of security or homelessness moving houses here and there.
- Problems with neighbors.
Money related problems:
- Worry about money
- Worrying about benefits in business/ commissions
- Debt/ loans: can be house loans/car loan/ medical loan / student loan etc.
Fact: According to the American Psychological Association (APA|) money issues are the Top cause of stress in the United States.
In a survey of 2015, the association reported that almost 72% of Americans were stressed about money.
Main types of stress:
Stress is the bodily reaction to the demands of the world.
Stressors are those particular events or conditions in your surroundings that have the ability to trigger stress.
The body responds to stresses are different, depending on whether the stress is new or short-term in more technical terms acute stress or whether the stress has been around for a longer time means chronic stress.
Why do certain things make me feel stressed?
The amount of stress you feel in various situation is depended on many factors like:
- How well do you perceive the situation: well this can be connected to your past experiences, your self-esteem?
- How your thought processes work such as to interpret things positively or negatively. Doing this will definitely make a difference?
- How well experienced you are in dealing with a certain type of pressure or situation?
- How strong is your emotional resilience in stressful situations?
- Which method do you choose to deal with pressure?
- How well you can handle pressure once at a time?
- Amount of support you are receiving from people around you, are they being nice to you or are they being rude to you?
We all are different so a certain type of situation that does not bother you, can bother someone else and give a lot of stress to them.
For example, if you are someone who enjoys public speaking, if you are someone who is very outgoing and can speak in front of people, feels comfortable, bold, and confident around them.
But if you are someone who is introverted and is not very comfortable usually prefer not to be the center of attraction.
This situation might cause you to experience signs of stress, which creates the need for the person to know their signs of stress.
How to deal with pressure?
There are different steps one can take to cope with being under an enormous amount of pressure.
Well, there are some people who might have already developed their own ways to cope with pressure.
Or, there can be some people who are still finding. Or, there are some people who really want to try something new to cope with pressure.
So it is important to look out for the fact that different coping systems work differently for different people. only try what you feel comfortable with.
- Start with identifying your triggers: identity what thing(s) might trigger you. does it really have the ability to do so? Start asking yourself.
- Organizing time: take a break and take things slowly, don’t try to do too much at once.
- Ask someone if they can help: create a small support system.
- Do different activities
- Create small and more achievable targets.
- Spend more quality time with you and your friends.
- Address some of the causes like is it your finances which are triggering you? is it your student life? Or is it your personal life?
Try to accept the things which you cannot change, which are not under your hands. it is not easy to accept. But there are some things happening to you that you probably cannot do anything about will help you focus your time and energy to do productive things.
What is stress management?
How to manage stress?
Well for starters stress is not a medical disorder. So, there is no specific treatment for it.
However, if you are finding it very difficult for you to cope with the things going on in your life and you are experiencing lots of signs of stress.
Then, there are ways that can help you and this includes:
- Talking treatment
- Complementary and alternative therapies
Talking treatments: Talking with a trained professional will definitely going to help you to learn how to deal with stress, in developing your own coping system, to make you more aware of your own thoughts and feelings.
Common types of Talking treatments are:
Cognitive-behavioral therapy: This might be very new to you but this therapy will be helping you to understand your thinking pattern, recognizing your trigger point, identifying your positive action which you can think of taking in different situations.
Mindfulness-based stress reduction: This combines the package of mindfulness, meditation, yoga, and a keen focus on how to reduce stress.
Medication: feelings of stress are the reactions to things happening in your life, not some mental health issues. Well, there is no perfect medication for it.
However, there are some medications that can help you to reduce or manage some of the signs of stress.
For example, the doctor can prescribe sleeping pills, tranquilizers if you are having trouble sleeping. antidepressants if you are facing depression or anxiety.
Medication to treat physical symptoms of stress such as irritable bowel syndrome, high BP.
Ecotherapy: it is a new way and an emerging branch of improving your well being, self-esteem by spending time in nature.
This can include physical exercise in green spaces, taking part in conservation nature-related projects, gardening workshops, etc.
Complementary therapies that help you to manage your feelings of stress include yoga, meditation, acupuncture, aromatherapy, and massage, etc.
Is Stress can be positive?
In general, there are two types of stress, acute stress and chronic stress.
Acute stress is a short-term stress and chronic stress is a long-term stress.
According to researchers, acute stress is beneficial to the person because it keeps them busy thinking about the ways to deal with small problems.
So, it can be referred to as positive stress because it affects life in small doses but chronic stress is more detrimental so need to be taken care of.
Why is stress bad for you?
Stress is the ultimate key for survival, like a survival of the fittest but too much of it will be detrimental.
The emotional stress which sticks around for months and weeks can weaken the immune system, cause high blood pressure, fatigue, depression, hopelessness, and in some cases heart attack.
Suggested reads: How to manage stress now by doing just 5 things daily