Stress
What is stress?
Stress occurs when some situation, irritation or force confronts
you and you have to adjust. It can result from
physical
factors
such as illness, poor diet, or hunger;
environmental
factors
such as noise, temperature, or pollution;
psychological factors
such as threats to self-esteem,
loneliness, or negative thinking patterns; or
situational
factors
such as changing roles, changing plans, or the threat
of bodily harm.
Stress can result from positive events as well as negative ones.
For example, getting married, receiving a promotion, having a baby,
or winning the lottery can cause stress. Stress can be caused by
major events as well as minor events or daily hassles and
irritations. Any change has the potential for causing stress when
it forces you to adjust in some way. Stress is an unavoidable fact
of life. Having some stress is actually beneficial because it gives
us the push we need to achieve goals.
Most importantly, each person's experience of stress is highly
individual. How one experiences stress is often influenced by
perception, attitudes, goals and temperament. For example, some
people find living in the city stressful while others find living
in the country stressful. Having quiet time alone may relax one
person but make another person feel anxious.
What happens when I am under stress?
Whether you are confronting a tiger or sitting in a traffic jam,
stress causes your body to respond in a particular way. For
example, your heart may beat faster, the pupils of your eyes
dilate, your muscles get tense, and the palms of your hands may get
sweaty.Your body undergoes a series of chemical changes known as
the "fight or flight" response and you are geared up to fight or
flee. Most of the stressful situations in modern life do not allow
us opportunities to fight or run away. When too much stress builds
up, we experience physical, emotional and behavioral symptoms. If
stress becomes chronic, we may eventually develop an illness or
disease.
What are the symptoms of stress?
Stress can produce a variety of physical, emotional and
behavioral symptoms. Please note that a number of other conditions
can also produce many of these symptoms. You should contact your
doctor if any of these symptoms are severe or persistant.
Physical symptoms
of stress may include:
- Muscle tension
- Muscle pain
- Dry mouth
- Headaches
- Hyperventilation
- Heartburn or indigestion
- Diarrhea
- Vomiting
- Heart palpitations
- Loss of appetite or increased appetite
- Weight loss or weight gain
- Fatigue
- Insomnia
- Frequent illness
- Rapid pulse
- Loss of interest in sex
- Irregular menstrual cycles
Emotional symptoms
of stress may include:
- Crying
- Impatience
- Irritability
- Hostility and combativeness
- Worrying
- Depression
- Anxiety
- Suspiciousness
- Feeling numb, cold or uncaring
- Confusion
- Low self-esteem
Behavioral symptoms
of stress may include:
- Inability to concentrate
- Tardiness
- Absenteeism
- Indecisiveness
- Focusing on insignificant minutia
- Fighting
- Rushing
- Nail biting
- Overeating
- Alcohol, drug use and smoking
- Lack of motivation
- Poor judgment
- Clumsiness
- Low productivity
- Tapping feet or fingers
- Withdrawal
How is stress treated?
Your healthcare provider can treat certain symptoms. He
may refer you to a counselor who can provide you with methods for
reducing and coping with stress. Counseling can help you identify
which sources of stress you can avoid, which you can change, and
which require adjustment. Relaxation techniques, deep breathing,
stretching your muscles, improving your diet and exercising can
help relieve stress.
Other coping strategies include:
- Losing weight, if you are overweight
- Giving up smoking, illicit drugs or excessive alcohol use
- Eating three or more small, nutritious, low-fat, high-fiber meals each day
- Making time for relationships with family and friends
- Making time for yourself
- Simplifying your life
- Developing hobbies or taking part in sports or social activities
- Getting adequate sleep (sleep needs vary among people, but most need a minimum of 7 hours per night)
- Sharing your responsibilities and getting support
- Resolving conflicts
- Breaking goals into small steps rather than focusing on the entire project
- Talking about your problems and feelings to a trusted confidante or therapist
