The Importance Of Managing Stress
Juggling multiple roles and responsibilities is part and parcel of adult life.
It can be stressful- you may feel stressed about performance at school, traumatic events (such as a pandemic, a natural disaster, or an act of violence), or a life change. Everyone feels stressed from time to time.
It is important that we prioritise our own well-being and learn to manage our stress, so we’re ready for the challenges ahead and we would then be able to better care for the people around us.
What Is Stress?
According to the National Institute of Mental Health, stress is a normal, human reaction. It's how the brain and body respond to any demand. It is the physical or mental response to an external cause, such as having a lot of homework or having an illness. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.
It's normal to have a high level of stress at one point or the other in our lives due to many life-changing scenarios and stressors. however, if we are under constant stress, it could lead to multiple Physical and Mental health issue.
Why Do We Feel Stress
Stress is a normal response to everyday pressures. Daily needs and demands such as responsibilities, decisions, relationships, and money can cause stress.
Stressors trigger the release of two types of hormones in the body — adrenaline and cortisol.
Mental Health Studies -
Understanding Behaviour, Burnout and Depression
This free online Mental Health Studies course from Alison clearly discusses behaviour, burnout, and depression, allowing you to recognize them.
Adrenaline
Adrenaline is a fight-or-flight hormone. It causes an increase in heart rate, breathing and blood sugar levels. It also diverts blood flow from our digestive system to our muscles.
Cortisol
Cortisol is a stress hormone, triggered when we feel threatened. It directs energy from other parts of the body to the brain to deal with the threat. After the danger has passed, cortisol levels should decrease and return to a normal state.
What Causes Stress
Stress can be triggered by both positive and negative events in our lives. Even happy events can cause stress if they bring about major changes.
​
Common causes include:
​
- Death of loved ones
- Relationship
- Change of environment
- Uncertainties of the future
- Divorce
- Out of a job, loss of income
- Pregnancy
- Debt
- Chronic illness or injury
What Are The Symptoms Of Stress
Everyone responds to stress differently. Basically, there are four major various physical, cognitive, behavioural, and emotional warning signs that we can observe for:
Physical Signs
- Rapid heartbeats
- Headaches, migraines
- Chronic fatigue
- Muscle tension
- Trembling
- Sweaty palms
- Stomach aches
Behavioral Signs
- Nervous habits (e.g. stammering or biting nails)
- Withdrawal from social activities
- Drinking or smoking excessively
- Acting in a defensive, aggressive or impulsive manner
- Sleep problems
- Crying for no reason
- Avoidance of tasks
- Loss of appetite or overeating
Emotional Signs
- Restlessness or irritability
- Anxiety and being bad-tempered
- Overwhelmed
- Excessive worrying, moody
- Sadness, fear
Cognitive signs
- Difficulty in organising and making decisions
- Poor concentration
- Forgetfulness
How Does Prolonged Stress Affect Us
Prolonged stress exposes our body constantly to the effects of adrenaline or cortisol and may lead to health problems:
​
- Nervous breakdown or mental conditions such as depression
- Increased blood pressure that will increase the risk for stroke, heart attacks and Kidney problems
- Decreased immunity levels, thereby increase our chances of getting colds and other illnesses.
- Digestive problems like stomach ulcers, indigestion, constipation and diarrhoea.
- Worsening of asthmatic conditions
Healthy Ways To Cope With Stress
1. Take breaks from watching, reading, or listening to news stories, including those on social media. It’s good to be informed but hearing about the traumatic event constantly can be upsetting.
​
2. Deep Breathing. Stopping and taking a few deep breaths can take the pressure off you right away. You’ll be surprised how much better you feel once you get good at it
​
3. Make time to unwind. Try to do some other activities you enjoy.
​
4. Exercise and relax your muscles. Working out regularly is one of the best ways to relax your body and mind. When you’re stressed, your muscles get tense. You can help loosen them up on your own and refresh your body
​
5. Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.
​
6. Re-balance Work and Home. All work and no play? If you’re spending too much time at the office, intentionally put more dates in your calendar to enjoy time for fun, either alone or with others.
​
7. Make Time for Hobbies. You need to set aside time for things you enjoy. Try to do something every day that makes you feel good, and it will help relieve your stress.
​
8. Talk About Your Problems. If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a trusted clergyman, your doctor, or a therapist.
Recognize When You Need More Help
Everyone experiences stress, and sometimes that stress can feel overwhelming. You may be at risk for an anxiety disorder if it feels like you can’t manage the stress.
If you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to a professional. Psychotherapy and medication are the two main treatments for anxiety, and many people benefit from a combination of the two.