Stress

Overview

Stress is a survival mechanism that can be both positive and negative. It is our body's response to both real and perceived harm that has evolved from our early ancestors' need to protect themselves from predators. While most of us are no longer in danger of being eaten by animals, we continue to experience other types of threats to which our bodies react with the same “fight or flight” response.

Short-lived, or acute stress, is normal and can be positive. This is what allows us to slam on the brakes to avoid a car accident, finish a final paper, or perform well in sports and job interviews. Long-term, or chronic stress can cause our natural “alarm” system to become stuck in the “on” position, leading to serious emotional, mental and physical health problems.

Some causes of stress:

  • Environmental
    • Noise, clutter, weather, pollution, news, etc.
    • Fast paced society.
    • Demands, such as school, work, family, church, and community.
    • Situations, like accidents, assignments, and emergencies.
    • Change, such as loss, moving, course of study, or support.
  • Interpersonal
    • Conflicts with parents, siblings, partners, friends, co-workers, teachers, etc.
  • Physiological
    • Lack of sleep, injury, poor nutrition, illness, pain, hormone fluctuations, etc.
  • Intrapersonal
    • The inability to say “no” to someone.
    • The need to be liked by everyone.
    • Negative or critical self-talk.
    • Extremely high expectations of ourselves.
    • Personal sensitivity to criticism.

Symptoms

Being aware of the symptoms can help you recognize stress in your own life and address it.

Physical

  • Tight/aching muscles.
  • Back pain.
  • Headaches.
  • Heartburn.
  • Stomach problems.
  • Gain or loss of weight.
  • High blood pressure.
  • Frequent colds or flu.
  • Breathing problems.
  • Tics or twitches.
  • Sleeping problems.
  • Lack of energy.
  • Trouble concentrating.

Behavioral

  • Impatient or overly critical of others.
  • Constantly seek respect or validation from others.
  • Avoiding others.
  • Unable to stay still.
  • Accident prone.
  • Procrastinating.
  • Chronically late.
  • Drinking, smoking, and nail-biting.
  • Self-critical.
  • Repetitive thoughts.
  • Cry easily.

Emotional

  • Nervous.
  • Angry.
  • Fearful.
  • Depressed.
  • Hopeless.
  • Frustrated.
  • Anxious.
  • Disoriented.
  • Indecisive.
  • Resentful.
  • Overwhelmed.
  • Sad.
  • Irritated.

Cognitive

  • Constant worrying.
  • Racing thoughts.
  • Catastrophizing and constantly thinking negative thoughts.
  • Forgetfulness and disorganization.
  • Inability to focus or concentrate on tasks.
  • Poor judgment.
  • Pessimism.

Treatment

By engaging in healthy behaviors, you can better manage your stress.

  • Prioritize regular rest and sleep.
  • Eat a healthy, balanced diet.
  • Engage in regular exercise or yoga.
  • Train yourself to stop negative thoughts when they become overwhelming.
  • Let go of things you cannot change.
  • Avoid perfectionism.
  • Speak up and take control. Stress increases when we feel helpless.
  • Try meditation, massage and/or aromatherapy.
  • Prioritize your own self-care.
  • Write about your feelings and concerns.
  • Talk with trusted friends or relatives.
  • Laugh.
  • Nurture your spirituality in ways that fit you.
  • Make time for activities you enjoy, like hobbies, sports, outdoor activities, etc.
  • Set reasonable expectations for yourself and others. Don’t be afraid to ask for help with tasks.
  • Prioritize your commitments and eliminate anything that is not important.
  • Limit the time you spend texting, looking at social media, watching TV and more. Be mindful and intentional in your involvement with them.
  • Pace yourself: Nobody can run at full speed all the time.
  • Learn to say no.

Resources

These resources are designed to help you cope with stress and live a healthier lifestyle.

Online:

Workshops

Apps:

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