- Why am I feeling under pressure all the time?
- How come I can’t seem to relax?
- Why am I feeling tired even after a decent night sleep?
- How do I know when I am stressed out?
- Why am I finding difficult to focus on the task at hand?
What is stress?
Living in stress is living in survival mode. They are one and the same. Stress is when our body moves out of the normal homeostatic balance. When we react to something the body produces numerous chemical changes that alter the normal physiological/chemical order. A stressor is something that disrupts the normal chemical balance of the body and the stress response is what the body does to re-establish normal homeostatic balance.
The human being is basically an animal, and like all animals the stress response is built into the body. It is there to save us from danger. For example, the deer, notices a predator ready to attack. The deer’s body goes into stress mode. The Sympathetic Nervous System is switched on. Heart rate and blood pressure is increased, blood goes to the limbs in order to run, eyesight and hearing become enhanced. The deer flees running as fast as it can, out manoeuvring its predator as it goes.
Once the deer has escaped, and the threat is no longer there, the body then calms, the Parasympathetic Nervous System takes over, the blood which was in the limbs now returns to the organs. The stress response is a good thing in short spurts and animals use it well. Humans on the other hand, do not use this system well. In far too many cases the Sympathetic Nervous System is switched on and left on.
In short, it is important to understand that how we react to our environment or how we think in response to some past, present or future moment that may be stressful, is responsible for most of the ailments both physical and emotional from which we suffer.
How does stress affect me?
The human body and brain requires an adequate amount of tension. We need to perform everyday tasks, to work and to achieve. The human being needs a purpose and a meaning to push forward towards. That gives a person a WHY to their life. Without a why we just drift through life and get close to the end and look back regretfully questioning what it was all for. Just image if you decide to fly off on holidays and you did not have a plan on where to go. Life is the same. We need plans and goals to drive us towards our destination and having goals exerts pressures on us. So an adequate amount of stress is good for us but too much is detrimental to our wellbeing.
Chronic Stress
When we repeatedly and chronically place ourselves in high stress mode, or when we are hyper-vigilant in looking for stressors that may affect us at some future point (anxiety), we engage the body’s emergency response to stress all the time. Being continually on high alert or in emergency mode, does not give the body time or the resources necessary to repair and regenerate itself.
Recent estimates indicate that as many as 90% of all the people seeking medical care are doing so because of stress related disorders. More and more researchers are establishing links between physical illnesses and extreme emotional conditions and reactions. Uncontrolled reactions to the stressors in our lives leads to other emotional problems like anger, anxiety, depression, harming of the self or others and the deterioration of our relationships. Read more about Feeling worn out all the time? , Anger Management , Generalised Anxiety Disorder (GAD) , Understanding Depression & the Road to Recovery , Acute & Post Traumatic Stress Disorder , Suicide Prevention , Work through a Disagreement before it becomes an Argument , Why Is My Time Speeding Up? , Panic Attack & Panic Disorder & Agoraphobia
Stress increases our blood sugar levels. When the body is subjected to chronic stress, the blood sugar levels are repeatedly increased and the insulin levels lowered. Adult onset of diabetes as well as obesity can come from this stressful conditioning.
Another way to look at stress is that it is the result of perceiving that we are no longer in control of the elements in our environment because we can’t predict the desired outcome.
Your Immune System
Among the other primary functions that can be affected by stress, one of the most crucial is our immune system. Once that system is compromised or shuts down completely, we’re unable to fight invaders like bacteria and viruses, so we can be plagued by infections and illness. In particular, we can suffer from immune-mediated diseases like allergies, infectious influenza, even Rheumatoid Arthritis.
Our immune system cannot detect early tumour cells and discard them, when we are fighting an emergency elsewhere requiring all our energy. Cancer cells can reproduce rapidly when the immune system is shut down in response to chronic stress. The more we negatively react to the stressors in our lives, the more frequently we get sick, and the effects of a depleted immune system show up in many ways.
What is Cortisol?
Recent evidence suggests that cortisol, one of the chemicals produced during the stress response, is responsible for degenerating brain cells in the hippocampus. This organ is responsible for helping us form new memories and acquire new knowledge. If we damage the part of the brain that craves new things, then we end up craving routine instead of novelty. We cannot learn new things, make new memories, and explore new adventures, because the organ that makes new memories is breaking down. This breakdown of neurons in the hippocampus reverts us to doing only what is familiar and avoiding what is unknown. This condition may triggers mental illness such as depression, dementia and Alzheimer’s.
It is not the stressful environment which triggers the stress response in our bodies but the way our minds process the stressor.
Various Symptoms of Stress
Emotional symptoms of stress include:
- Becoming easily agitated, frustrated, and moody
- Feeling overwhelmed, like you are losing control or need to take control
- Having difficulty relaxing and quieting your mind
- Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
- Avoiding others
Physical symptoms of stress include:
- Low energy
- Headaches
- Upset stomach, including diarrhea, constipation, and nausea
- Aches, pains, and tense muscles
- Chest pain and rapid heartbeat
- Insomnia
- Frequent colds and infections
- Loss of sexual desire and/or ability
- Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
- Dry mouth and difficulty swallowing
- Clenched jaw and grinding teeth
Cognitive symptoms of stress include:
- Constant worrying
- Racing thoughts
- Forgetfulness and disorganization
- Inability to focus
- Poor judgmeny
- Being pessimistic or seeing only the negative side
Behavioural symptoms of stress include:
- Changes in appetite — either not eating or eating too much
- Procrastinating and avoiding responsibilities
- Increased use of alcohol, drugs, or cigarettes
- Exhibiting more nervous behaviours, such as nail biting, fidgeting, and pacing
Techniques to help with Stress Reduction
- When you start to notice that you are becoming very agitated with stress then say to yourself or even better out loud STOP. This will bring awareness to your rising stress levels.
- Distance yourself from the stressor. Take a 15 minute break. If you are with someone then maybe say: “I’m really starting to get agitated. I’m going to take a 15-minute break to calm down and then we can continue.”
- Breath in the nose for 5 seconds then out the mouth for 5 seconds. Repeat this 10 times. This will give your body time to calm.
- Learn a meditation technique through an app or from a well trained meditation teacher. Use it daily.
- Use an effective time management plan.
- Learn to say no especially when you are already flat out.
- Use of affirmations.
- Use the Pomodoro technique.
Other articles that may be useful are: Better Communication , The Stages of Change , Detachment , The Power of Meditation, Create Your Positive Mindset , How to Use Positive Affirmations & Breath and Ice Therapy
you may want to listen to a podcast about stress and other topics:
https://meandmyhealthup.buzzsprout.com/1139471/9461358-keeping-your-emotions-in-check
Take Action Now
I am here to guide you through stress management and to elaborate on all the above suggestions. You can also give me a call for a free 15 minute chat to see if my service is right for you 0405 391 110 or fill out the contact form: https://apspear.com.au/contact/
I have individual sessions and or 4 session stress management programmes on offer. Find out more here: https://apspear.com.au/services/stress-management/
