DANGER SIGNS THAT YOU ARE STRESSED!!

The term “stress” is conceptualized in many different ways by psychologists. Simply put, stress just means “effort, demand upon energy “. Almost anything can create this stress position; a loud noise, approaching deadline, revision, late transport, being stranded, traffic gridlock, blackout, uncooperative spouse or even simply getting up in the morning. Stress is defined as an organism’s complete reaction to environmental demands or pressures. The term was used to refer to both the reason and the experienced effects of these pressures. For many people, stress is so common place that it has become a way of life.

Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price. You can protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects. 

BODY RESPONSES

It is important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep upon you. You can even get used to it. It starts to feel familiar, even normal. You don’t notice how much it is affecting you as it takes a heavy toll. 

The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body and behaviour in many ways and everyone experiences stress differently. Because of the wide spread damage stress can cause, it is important to know your own limit, but just how much stress is “too much” differs from person to person. Some people roll with the punches, while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle.

Your ability to tolerate stress depends on many factors including the quality of your relationships, your general outlook on life, your emotional intelligence and genetics. Here are a few stress warning signs and symptoms. 

COGNITIVE SYMPTOMS; (i) memory problems, (ii) inability to concentrate,( iii)poor judgment, (iv)constant worrying.

EMOTIONAL SYMPTOMS; (i) moodiness, (ii) irritability or short temper, (iii)chest pain, (iv)rapid heartbeat, (v)loss of sex drive, (vi)frequent colds.

BEHAVOURIAL SYMPTOMS; (i) sleeping too much or too little, (ii) isolating yourself from others, (iii) using alcohol, cigarettes or drugs to relax, (iv)nervous habits(e.g. nail biting, pacing).

Keep in mind that the signs and symptoms of stress can also be caused by other psychological and medical problems. If you’re experiencing any of the warning signs of stress, it is important to see a doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms are stress related.

COMPLICATIONS

When you tend to remain stressed for long, it becomes a chronic problem that may lead to serious and complex diseases. Research has shown that stressed people are more prone to cancer and heart related diseases. The complications of stress continue to build up gradually if you are in stress for a long time.

It is quite well known that stress causes many physical and psychological problems (including high blood pressure, reduced immunity, increased alcohol or drug use, and vulnerability to accidents).

A few of the most common complications of stress are:-

1) High blood pressure: - It is often called a silent killer as there are no visible symptoms. Many people have high blood pressure for many years without knowing about it. The only way to find out if your blood is elevated is to have your blood pressure checked.

2) Stroke:- in some people, prolonged or frequent mental stress causes an exaggerated increase in blood pressure, a risk factor for stroke.

3) Sexual & reproductive dysfunction: -Stress can reduce sexual desire and cause women to be unable to achieve orgasm. The stress response leads to a drop in androgen (male hormone) levels, sometimes contributing to temporary erectile dysfunction in men.

4) Weight gain: - stress can have varying effects on eating problems and weight.  Often stress is related to weight gain and obesity. Many people develop cravings for salt, fat and sugar to counteract tension. As a result, they gain weight. Weight gain can occur even with a healthy diet, however, in some people who are exposed to stress. In addition, the weight gained is often abdominal fat, which increases the risk of diabetes and heart problems.

5) Substance Abuse:- People who are under chronic stress often turn to alcohol or tobacco for relief. Alcohol affects receptors in the brain that reduce stress. Lack of nicotine increases stress in smokers which creates a cycle of dependency on smoking.

Treatment: -

 Many stress symptoms are mild and can be managed by over the counter medications (such as; aspirin, acetaminophen or ibuprofen for tension, headaches, antacids, anti-diarrheal medications or laxatives for mild stomach distress).

A physician should be consulted however for physical symptoms that are out of the ordinary, particularly those that get worse or wake a person up at night. A mental health professional should also be consulted for unmanageable acute stress or for severe anxiety or depression. Often, short-term therapy can resolve stress related emotional problems. In choosing specific strategies for treating stress, several factors should be considered.

·         No single method is always successful: A combination of approaches is generally most effective

·         What works for one person does not necessarily work for someone else.

·         Stress can be positive as well as negative. Appropriate and controllable stress provides interest and excitement and motivates the individual to greater achievement. Lack of stress may lead to boredom or depression. Some of the treatments for stress include:

 

1.      Relaxation exercise/techniques:- There are many variations of these exercises, but all of them produce what physiologists call “the relaxation response”. The parasympathetic nervous system predominates the individual’s autonomic system, is not in an emergency mode and the body is in a more rebuilding “healing” mode. This is not the same as sleeping, although sleeping is also a type of rebuilding activity. One component that is common to most of these techniques is relaxed, deep, slow and unforced breathing.

2.      Cognitive Therapy: - This form of psychotherapy helps patients to replace dysfunctional, inaccurate thoughts and images that are more accurate and that decrease stress. This often involves a technique known as “refraining” in which one learns to view or think about a stress or stressful situation in a different light that is less stressful. In addition, the therapist will also help the patient find ways of decreasing or removing stressors.

3.      Medical hypnosis: - When performed by a licensed mental health professional such as a clinical psychologist, hypnosis assists the client in entering an extremely relaxed but focused state so that subconscious processes of healing can occur. This relaxed state not only reduces immediate stress but it also reduces chronic stress.

4.      Calming activities: - Enjoying beautiful music, especially certain classical compositions can help to reduce stress. People have found for hundreds of years that slow classical music, especially from the Baroque period, reduces the experience of stress and renews the spirit.

5.      Sleep: - Getting sufficient amounts of quality sleep will help you cope with stress more effectively because your brain will have received the appropriate respite and restitution it requires. Chemicals such as neurotransmitters, hormones and proteins are often synthesized during sleep. The improper balance of these chemicals makes the body more vulnerable to the effects of stress noted above. Practicing good sleep hygiene may help you achieve and maintain restorative sleep. Specifically get sufficient amount of sleep(six to eight hours a day), keep a regular sleep schedule, avoid stimulants (e.g. coffee, tea, chocolate) late in the day, exercise regularly and avoid activities in the bedroom that may interfere with sleep (e.g. making business contacts on the phone, working on your laptop in bed etc.).

 

Lifestyle changes:-

There are so many changes that can benefit health and wellness. People often try to make too many changes at once then find it too difficult and they give up the effort. Given that living a healthy lifestyle can help with stress relief and that making healthy lifestyle changes can be challenging, the following resources can help you with both choosing goals for healthy living and making these new goals a reality, adopting new healthy habits into your lifestyle.

 

Here are few changes that can lead to a healthier, less stressed lifestyle;

 

1.      Healthy Eating: - One of the most popular changes people like to make to live a healthy lifestyle is to eat differently. Because of the negative health consequences of obesity, the influence fitness has on our self- esteem and the effects of nutrition on our stress levels and longevity, switching to a healthier diet brings some of the greatest benefits of wellness.

2.      Regular Exercise: - Getting regular exercise is another wonderful way to keep your weight in check, manage overall stress level and stay connected to others. Exercise can also help keep many health conditions at bay and is well worth the effort, (the trick is to start gradually and work your way up).

3.      Quality sleep: - people often underestimate the importance of getting enough sleep and getting the right type. However, lack of adequate sleep has many negative consequences; they’re subtle but significant. Getting enough sleep is not one of the most popular changes that people resolve to make, but it should be because stress can rob you of sleep. Also, because many of the techniques that promote sleep can also reduce stress (and vice versa), it is a very good idea to learn more about how stress affects sleep and how to get quality sleep when stressed.