In support of Stress Awareness Month and to recognize World Health Day, we are exploring stress; what it is, its impact on the body and mind, and how to reduce the stress in our lives.
What is Stress?
At some point in our lives, everyone feels a level of stress, and it can be a good thing. Some people use stress to help them focus on demanding situations or as a means to motivate themselves. For many others, stress can be debilitating with serious implications on both physical and mental well-being. Everyone deals with stress differently and our ability to cope depends on a variety of factors from genetics to personal circumstances.
Here we focus on what it does to the body and things that can be done to help with stress.
Recognizing Physical Signs of Stress
When we face a stressful situation, the body produces stress hormones. These hormones then trigger a response, fight or flight, as well as activating our immune system, to help us deal with dangerous situations. Sometimes this response is helpful; it can help us push beyond our ‘normal’ capabilities. However, too much stress, too often can cause negative effects, leaving us overwhelmed, and long-term affecting our physical and mental health.
Common symptoms of stress include:
- Increased heart rate
- Muscle tension
- Headaches
- Fatigue
- Difficulty concentrating
- Changes in appetite
As you can see, stress can cause a variety of symptoms and it is not always easy to recognize that stress is the reason behind them. It can be helpful to keep a ‘stress diary’ for a few weeks, noting down any stressful situations or symptoms of stress and then reviewing to help identify those all-important triggers.
Coping with Stress
The NHS recommends a variety of ways to cope with stress, including:
- Talking to Friends, Family, or Healthcare Professionals: Share your concerns and feelings.
- ‘Stress Busters’ such as:
- Being More Active: Regular exercise can help clear your thoughts.
- Taking Control: Empower yourself to find solutions to the causes of stress in your life.
- Connecting with People: Build up your support network; relax and laugh with them.
- Making Time for You: Find the time to do the things you really enjoy.
- Challenging Yourself: Set a new goal, such as learning a new sport, giving you a focus and building your emotional resilience.
- Avoiding Unhealthy Habits: Don’t become reliant on alcohol, caffeine, or smoking to cope.
- Helping Others: Supporting others can make you more resilient.
- Working Smarter: Prioritize and concentrate on things that will make a difference.
- Being Positive: Look for the things for which you are grateful.
Other Techniques:
- Time Management: Use techniques to take control of your life.
- Breathing Exercises: Practice calming breathing exercises.
- Plan Ahead: Be prepared for stressful days.
- Peer Support: Learn from the experiences of others.
- Wellbeing Apps: Download and use mental well-being audio guides and relaxation and mindfulness apps.
