Life can be full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode and your handling stress badly, your mind and body pay the price. You can protect yourself by learning how to recognize the signs and symptoms of stress and taking steps to reduce its harmful effects.
What is stress?
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.
The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.
The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you'd rather be watching TV.
But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.
Manage Stress
You may feel like the stress in your life is out of your control, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.
The effective goal of stress management is the effective use of energy by:
- Learning to recognise the symptoms of stress
- Learning skills to control these symptoms
- Practising and using these skills
Recognising stress
Physical symptoms: Trembling, dizziness, numbness and tingling, sweating, muscle tension, headache, churning stomach, weak legs, racing heart, tiredness.
Psychological symptoms: Worry, fear, irritability, restlessness, poor concentration, disturbed sleep.
Practical strategies to manage stress include:
- Active living. Regular exercise generates endorphins (hormones which reduce stress), release tension and enhances sense of control.
- Taking time out. Make time for your hobbies and interests and give yourself room to unwind.
- Time Management. Set goals and priorities for your work. Stick to your plan as much as possible to prevent over loading at the last minute. Don't forget to incorporate time for min-breaks of 10-15 minutes.
- Watching your alcohol and caffeine intake. These substances can 'jostle' your nervous system and leave you feeling edgy.
- Eating regularly. Missing meals means that your blood sugar will hit a low. This can leave you feeling tired and irritable and could trigger a stress reaction. Eat small meals, rich in complex carbohydrates, for a steady stream of energy.
- Get in good night's sleep! Take time to relax and unwind before sleeping and avoid eating or drinking late at night. Try to stick to a regular sleep routine, if possible. Being well rested will mean you are much better able to tackle the stresses and strains of the day
- Learning relaxation and breathing techniques. Simple exercises can help you to control feelings of panic.
- Controlling negative thoughts. Strategies include distraction, like reciting a poem or times tables in your head, or challenging your negative thinking. Are you ignoring the positives and focusing on the worst case scenario? Try to rebalance your interpretation of what might happen.
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