What is stress?

Stress is pressure from the outside that can make you feel tense on the inside. It is not free-floating; it is associated with specific people, events, things, and situations.

Stress is an unavoidable fact of life. Some stress is part of daily life and affects everyone. However, too much stress on your mind and body can make you miserable, worried, sad, and physically ill.

What are some causes of stress?

One of the major causes of stress is change. Too many or drastic changes often result in harmful tension. Examples of major stressful changes include, personal loss, illness/injury, changes in lifestyle, job changes, money problems, family changes, and retirement.

Other causes of stress include high expectations, responsibility without control, and conflict.

What are the symptoms of stress?

Stress warning signs can occur in several different domains: physical, emotional, spiritual, mental, and relational. Listed are some examples from each domain:

 

How does stress impact me?

The link between stress and heart disease is well-established. If stress is intense, and stress hormones are not ‘used up’ by physical activity, our raised heart rate and high blood pressure put tension on arteries and cause damage to them.

Stress has been also been found to damage the immune system, which explains why we catch more colds when we are stressed.

It may intensify symptoms in diseases that have an autoimmune component, such as rheumatoid arthritis.

It also seems to affect headaches and irritable bowel syndrome, and there are now suggestions of links between stress and cancer.

Stress is also associated with mental health problems and, in particular, anxiety and depression. Here the relationship is fairly clear: the negative thinking that is associated with stress also contributes to these.

The behavioral effects of an over-stressed lifestyle are easy to explain.

When under pressure, some people are more likely to drink heavily or smoke, as a way of getting immediate chemical relief from stress. Others may have so much work to do that they do not exercise or eat properly. They may cut down on sleep, or may worry so much that they sleep badly. They may get so carried away with work and meeting daily pressures that they do not take time to see the doctor or dentist when they need to. All of these are likely to harm health.

How can I manage stress?

When stress does occur it is important to recognize and deal with it. Below are 20 suggested ways to managing stress. Keep in mind that this is not a complete list, so as you begin to better understand how stress impacts you you can add additional resources.

• Establish a support system of friends.
• Take part in fun and laughter--especially at yourself.
• Be honest and assertive in expressing your feelings.
• Practice good health habits: Rest, exercise, diet, and nutrition.
• Accept what you cannot change: Change your attitude if necessary.
• Choose goals and make sure they are really yours.
• Forget the comparison syndrome.
• Avoid becoming upset over small provocations.
• Develop and repeat positive affirmations such as “I like me,” or “I can handle this”.
• Plan some free time everyday.
• Learn to plan and organize priorities on a daily basis.
• Recognize and accept your limits.
• Establish realistic goals and concentrate on one task at a time.
• Live by the calendar, not by the clock.
• Be patient and tolerant of yourself and others.
• Enrich your personal growth through interests, hobbies, and skills.
• Talk out your troubles with other people.
• Learn to relax via deep breathing exercises.
• Allow yourself to daydream. (Dreams may be our subconscious giving us messages on how to more ourselves).
• Seek professional help when you need it.

For more information or help with this issue CALL The Women’s Center Counseling Services 242-1526 or 242-3110 ext 328.