What is stress? It is the build-up of being in a constant state of having little or no control over circumstances that is experienced as demanding, which create internal mental and emotional imbalance.
The experience of stress is different for each person. Similar circumstances can create very different reactions from one person to another. What one person finds stressful, the other may not. We vary widely in what we consider overwhelming and weighing us down, as well as how we respond to it. Therefore, what a person considers stressful is an individual assessment and experience.
Simply, people consider things that are unpleasant – create wear and tear on their emotions and body – as stressful.
Women And Stress:
The 2015, Stress in America survey results show there is continued higher reported stress from women compared to men – there is an imbalance of a higher percentage of women. Factors such as money and professional career were cited as their significant source of stress, and 21% noted they did not feel like they were doing enough to manage their stress.
A 2011 American Psychological Association, Stress in America survey result show most Americans seem to struggle with managing chronic stress in healthy ways. They have challenges incorporating positive changes to improve their quality of life. The report highlighted people who were caregivers for loved ones and managing chronic illness or disability were at even higher risk of experiencing serious consequences from chronic (prolonged) stress. It led to major negative impact on their emotional and physical well-being.
What Are The Signs Of Stress?
The brain and body should not experience a constant state of emotional stress, because it leads to other problems. The American Institute of Stress noted the 50 common signs and symptoms of stress, and the wide range of negative impact on the person’s emotions and physical body due to exposure to chronic stress.
Examples Of The Emotional Signs Of Stress:
- Excessive anxiety, worry, guilt, nervousness
- Increased anger, frustration, hostility
- Depression, frequent or wild mood swings
- Increased frustration, irritability
- Feeling overloaded or overwhelmed
- Frequent crying spells or suicidal thoughts
- Feelings of loneliness or worthlessness
Examples Of The Physical Signs Of Stress:
- Frequent headaches, jaw clenching or pain
- Tremors, trembling of lips, hands
- Feeling light-headed, faintness, dizziness
- Frequent colds, infections, herpes sores
- Rashes, itching, hives
- Heartburn, stomach pain, nausea
- Difficulty breathing, frequent sighing
Examples Of The Negative Impact Of Stress:
- Weight gain or loss without diet
- Increased smoking, alcohol or drug use
- Excessive gambling or impulse buying
- Increased number of minor accidents
- Reduced work efficiency or productivity
- Problems in communication, sharing
- Social withdrawal and isolation
Persistent exposure to stress will not only exacerbate into negative emotional issues like anxiety and depression, but it also contributes to other health complications and early death. It is quite evident, experiencing prolonged stress completely hijack a person’s life – who they are, how they are experiencing life, and their relationships with themselves and others.
What Are Examples Of Effective Stress Management Strategies?
Some healthy degree of acute stress (short bouts) is good because it can motivate us. Yet, we must aim to prevent negative chronic (long bouts) stress; but absolute avoidance of stress is not possible.
It is best to have practices and strategies in place to limit experiencing chronic negative stress. However, even with the proper practices in place, the experiencing of some degree of negative stress will occur to any all of us. Therefore, we must not only have positive healthy practices to prevent the experiencing of stress, but also have a plan to further manage, and limit the severity, once it is present.
We must not ignore the emotional, physical and behavioral signs of negative stress. We must actively manage the experience of it.
Healthy Stress Management Strategies Include:
- Have a healthy mindset about stress – that there are positive benefits to short bouts of low amounts
- Maintain a positive attitude that you can manage the stress, and it will get better
- Express your thoughts and feelings about what is causing you stress, versus ignoring or bottling things in; not giving yourself a voice
- Have balance acknowledging the stress without becoming solely focused on the negative aspects where it consumes your every thought and action
- Problem-solve the cause of your stress
- Eat healthy balanced meals to give yourself proper nutrients
- Remain physically active and engage in regular exercise
- Participate in relaxing activities (e.g. massages, yoga)
- Give yourself enough time to get quality sleep
- Practice balance and time management by not over-committing to various obligations
- Learn how to say no and keep firm limits
- Make sure you are laughing and incorporating fun (e.g. watch comedy)
- Have and use your positive social supports
- Engage in pleasant activities – make sure they are regularly scheduled in your routine
- Seek professional help from licensed mental health providers
So, ask yourself:
What are my signs that I am feeling stressed?
What can I do to take care of myself when stressed?
How can I limit my emotional stress?
