Stress Probably the most looked up word but at the same time the most common physiological condition humans are faced with. In our fast paced world today, elimination of stress will be but a figment of our imagination. Stress isn’t always a bad thing after all. When experiencing the right levels of stress it can help improve one’s output and make them more productive and efficient. However being overwhelmed with stress might take a toll on one’s life.
WHAT IS STRESS?
Stress is the body’s response to danger, be it real, imagined or exaggerated. In the face of danger the body switches into a “fight-or-flight” mode in order to make it more adaptable in that environment.
Anything capable of causing stress is known as a stressor. There are three main categories of stressors namely physical, psychological, and emotional stressors. Physical stressors are as a result of finding one’s self in an environment which the body may consider harmful. Psychological stressors often result from anticipation of something going wrong while emotional stressors are as a result of an emotional trauma which might either be caused by a breakup, loss of a loved one or personal challenges.
SYPTOMS OF STRESS
Some of the common ways to tell whether you or someone close to you is experiencing stress include:
Memory problems, Inability to concentrate, Poor judgment, Seeing only the negative, Anxious or racing thoughts, Constant worrying, Depression or general unhappiness ,Anxiety and agitation, Moodiness, irritability, or anger, Feeling overwhelmed, Loneliness and isolation, Other mental or emotional health problems, Aches and pains, Chest pain, rapid heart rate, Loss of sex drive, Frequent colds , Sleeping too much or too little, Withdrawing from others, Procrastinating or neglecting responsibilities, Using alcohol, cigarettes, or drugs to relax, Nervous habits (e.g. nail biting, pacing)
CAUSES OF STRESS
There can be varied causes of stress however these causes may be grouped into internal and external causes.
The internal causes mainly include psychological and emotional triggers such as having a negative outlook on life and the events surrounding it.
Stressors do not only come in negative ways, as a matter of fact anything that requires a lot of effort from you can be stressful. This might include positive events such as meeting your partner’s parents for the first time, acquiring a property, going for a job interview, or being promoted.
Finally the saying what is good for the geese might not be equally good for the gander applies when it comes to stress as well since one’s perception of something may determine how their body reacts to it. In simple terms something that’s stressful to you may not be same for someone else. For example someone with aqua phobia might not regard going to the poolside as fun, while another person who loves swimming might.
EFFECTS OF STRESS
If you mostly find yourself stressed out as many of us do in today’s demanding world it might be time to consider catching a break as that can lead to serious health problems. Chronic stress tempers with almost every system in your body. It can suppress your immune system, upset your digestive and reproductive systems, increase the risk of heart attack and stroke, and make you age quicker. It can affect your mental process leaving you more vulnerable to anxiety, depression, and other mental health problems.
Other health problems caused or heightened by stress are: Depression and anxiety, Pain of any kind, Sleep problems, autoimmune diseases, Digestive problems, and Skin conditions such as eczema, Heart disease, Weight problems, Reproductive issues as well as Thinking and memory problems.
MINIMIZING AND DEALING WITH STRESS
Exercising regularly
Exercises are proven to be one of the effective ways of handling stress as it can lift your mood and serve as a distraction from worries, allowing you to break out of the cycle of negative thoughts that feed stress. During workouts hormones like Insulin are released which helps keeps your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia) and reduces risk of diabetes.
Other benefits of exercises include sharpening your focus, increasing brain capacity and keeping your body in shape.
Getting enough rest
Feeling tired can increase stress by causing you to think irrationally. At the same time, chronic stress can interfere with your sleep. Averagely the human body needs about 6-8 hours of sleep each night anything short of this and you are more prone to stress.
Eating a healthy diet
The foods we eat influence our mood and affect our ability to cope with life’s stressors. Instead of eating a diet full of processed and refined carbohydrate a diet rich in fresh fruit and vegetables, high-quality protein, and healthy fats, especially omega-3 fatty acids, can help you better cope with life’s ups and downs.
Adopt relaxation techniques into your daily routine
As cliché as it sounds, it is one of the most habits one can inculcate and its importance cannot be overemphasized. Relaxation might not eliminate stress from your life but helps you control how much it affects you. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. They also increase your ability to stay calm and collected under pressure.
Have a social life
Talking face-to-face with others can trigger hormones that relieve stress when you’re feeling uncomfortable, unsure, or unsafe. Even just a brief exchange of kind words or a friendly look from another human being can help calm and soothe your nerves. Life’s too short not to spend time with people who make you feel good. Don’t be overwhelmed by your responsibilities enough to keep you from having a social life. If you don’t have any close relationships, or your relationships are the source of your stress, make it a priority to build stronger and more satisfying connections.
