Everything to Know About Stress Management

What is Stress?

Any change that requires attention or action that is not comfortable can cause physical, emotional, or psychological strain on a person. This phenomenon is called stress. And the causes or changes that call for responses are called stressors.

Stress can be of various degrees, and while there are no parameters to rank them, some situations are invariably more stressful than others. Mental stress can have a vast and adverse impact on your overall wellbeing. Everyone experiences stress and react uniquely. However, an extended period of experiencing it can lead to stress disorder or a problem that needs professional attention.

Causes of Stress

While many things can cause mental stress, they can vary from person to person. What is stressful for one may not be the same for another person. However, there are some common causes which can trigger stress, such as:

• Family problems
• Loss of job
• Dissatisfaction with a job
• Too much work pressure or responsibility
• Death in the family
• Relationship or marriage problems
• Financial problems
• Injury or chronic illness
• Post-traumatic stress such as after natural disasters, accidents, theft, etc.
• Anxiety, depression, low self-esteem, anger, etc.
• Working under hazardous conditions
• Pessimism
• Inability to accept uncertainty
• Difficulty in facing significant changes in life

Whatever the cause, coping with stress is crucial before it gets chronic.

Types of Stress

These are:

Acute Stress:

Acute mental stress is the feeling you experience when you narrowly escape an accident or after having an argument with a friend or partner, and it is developed for a short time.

• It happens quickly, unexpectedly and doesn’t last long. It reduces or disappears once the event is over.
• Acute stress is usually not harmful; in some cases, it might be suitable as it helps you manage and deal with challenging situations.
• Everyone develops this form of stress at some time or another.
• If acute stress continues for a long time, it can become chronic and harmful.

Chronic Stress:

If mental stress continues for weeks or months, it becomes chronic.

• It tends to occur regularly when you cannot avoid the triggers.
• If not managed effectively, there is a risk of developing health issues like heart diseases, anxiety, depression, sleep problems, digestion issues, etc.

Signs and Symptoms of Stress

The symptoms of stress can be physical, emotional and even behavioural and can adversely affect one’s health. Therefore, if you experience any of the below-mentioned symptoms, consult a doctor immediately.

Physical symptoms

• High blood pressure
• Chest pain and rapid heartbeat
• Aches and pains
• Muscle spasms or cramps
• Difficulty sleeping or oversleeping
• Digestion issues
• Diarrhoea or constipation
• Loss of sexual drive

Emotional symptoms

• Anxiety and depression
• Restlessness
• Lack of motivation
• Irritability, moodiness
• Feeling lonely and isolated
• Sadness

Behavioural symptoms

• Eating too less or overeating and food cravings
• Social withdrawal
• Increase in smoking, drugs or alcohol consumption
• Relationship problems
• Nervous behaviours such as nail biting, pacing, fidgeting

Stress vs. Anxiety

The terms, stress amd anxiety are often tend to be used interchangeably they have similar symptoms and are part of the same bodily reaction, but there are few important conceptual differences between both.

• Stress is caused by a trigger, while anxiety may not have a specific trigger and is persistent.
• Stress is short-term or long-term and usually goes away once the situation resolves, but anxiety can linger even in the absence of a trigger.
• Stress is our body’s reaction to a situation/threat, while anxiety is the body’s reaction to stress.

Both stress and anxiety can be managed with exercises and relaxation techniques such as yoga and meditation, but if it gets worse then one must seek medical help.

Stress Management

If stress is inevitable and you cannot avoid it, it’s crucial to manage it effectively. And the first step toward managing stress is identifying the stressors or things that trigger it. Next, find out what all triggers can be avoided, and for those that cannot be avoided, you need to develop skills to manage stress.Here are some ways of coping with stress:

• Eat a balanced diet: Eating a healthy and balanced diet will keep you healthy, boost your immunity, and help you handle stress better. Foods rich in vitamin C like oranges and dark chocolate may help reduce stress hormones.
• Regular exercise: Exercising regularly can help you stay distracted from worries and avoid negative thoughts.
• Practice Yoga and Mindfulness exercises: Practicing yoga, meditation, deep breathing and other relaxation techniques can help calm your mind.
• Carve out hobby time: Develop a hobby and engage in activities that bring you pleasure. This has shown to reduce stress and lower heart rate too.
• Sleep enough: Getting restful sleep and good sleep for atleast 7-8 hours is crucial as it helps your body to deal and handle stress better.
• Limit alcohol consumption and other stimulants: Reduce intake of caffeine, alcohol, and avoid smoking as while it may temporarily relieve stress, but they have negative health impacts and can worsen stress in the long run.
• Be optimistic: Having a positive outlook towards things can help reduce stress by keeping your mind calm.
• Take vacation: Taking time out for relaxation can reset your stress tolerance by increasing your mental and emotional outlook.
• Stay socially connected: Socialising and connecting with people around can make you happy and provide emotional support.
• Seek medical help: If above coping strategies don't work, seek professional help.

Side Effects of Stress

The side effects of stress are:

• Sleep problems
• Panic attacks
• Anxiety
• Fatigue
• Difficulty in breathing
• Weight loss
• Heartburn
• High blood pressure
• Restlessness
• Anger issues
• Headache
• Heart problems

Treatment for Stress

There is no specific way used for the treatment of stress. However, some common ways used to relieve stress are:

• Medications: Your doctor might suggest you take sleeping pills and antidepressants if you are experiencing depression or stress.
• Share your problems: You should always share your problems with your close ones and tell them about your symptoms.
• Talk to your doctor: You should tell your doctor about the problems you are facing and your symptoms if you are experiencing a lot of stress.

Conclusion

It is normal to feel stressed at times but what’s important is how you handle it. Too much stress can affect you both, mentally as well as physically. Talk to your doctor without delay if you cannot manage it with simple strategies.

Source: WebMD, Helpguide, Clevelandclinic, MedicalNewsToday, SutterHealth, Lybrate