Identifying and Managing Stress
Handle Stress Before It Handles You
Everyone will have to deal with stress at some point in their lives. However, in this difficult economy, the causes and effects of stress are ever more present. Considering that a leading cause of stress is money, it is inevitable that people are suffering from increasing levels of stress. The question is not “if” one will feel the effects of stress, but “when” and “how”.
The causes of stress are numerous including money, work, health problems, children, death in the family, unemployment, and becoming a new parent. Each factor listed above alone can cause a significant amount of stress, but doubling the stressors can make the effects on the body even worse.
Physiological Effects of Stress
The physiological effects of stress (increased heart rate, increased blood pressure, decreased digestive activity, and increased respiration) are known as the “fight or flight” response of the body. Blood flow is diverted from non-essential internal organs and moved to the muscles to prepare for increased activity. These are positive effects to assist the body during an emergency response. However, stress that continues long term (over hours, days, weeks, and months) can have an adverse effect on the body. Because humans have the ability to remember events, acute stress can turn to chronic stress even when no physical or emotional threat is present.
Recognizing the Signs and Symptoms of Stress
It is important to recognize the signs and symptoms of stress. How one's body responds to stress is determined by several factors including lifestyle and genetic predisposition. Signs of stress include both psychological and physiological responses. Physiological responses include sleep disturbances, frequent illness, gastrointestinal disorders (irritable bowel syndrome, peptic ulcers, indigestion), weight gain or weight loss, eating disorders, and an elevated heart rate. Possible psychological responses include depression, nervousness, anxiety, irritability, inattention to daily tasks, and difficulty concentrating.
Recognizing the signs and symptoms of stress is an important first step. The next step is to learn how to effectively manage stress responses by boosting the body’s ability to handle stress. Start by eating right, exercising regularly, and getting enough sleep. This will increase the body’s tolerance to the effects of stress.
Besides eating healthy and exercising, identify the possible causes of the stress. Keep a journal to identify activities that put strain on one's energy and time. Also note activities or events that trigger anxiety or anger. Review these activities and eliminate them if possible. If elimination is not possible, the next step is to add some stress reducing activities to help the body handle stress.
Stress Management Techniques
These might include relaxation techniques such as deep breathing (five to ten times exhaling through nose), meditation, yoga, progressive muscle relaxation, and listening to music. Spending time with family and friends to increase social support is another healthy solution to managing stress. There is also research suggesting that having a pet can decrease medical problems aggravated by stress.
The key to managing stress is to get a handle on the effects of stress by early recognition of the signs and symptoms of stress. Once stress is recognized, identify the source. If possible, eliminate the source of the stress. If it is not possible to eliminate the source of the stress, add stress reducing activities daily to your schedule to help the body manage the effects of stress. Last, strengthen the body’s ability to handle stress by healthy eating, regular exercise, and a good night’s sleep.
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