More stress? Say "No, thank you!"

When I posted my introduction days ago, I told myself I would attempt to explore the community the next day. It seemed like a good plan and I signed off to take a rest for the day. Fast forward to the next day and I replied to those who had kindly left me a comment and upvote. I engaged in their own posts, well on my way with my venturing out. But alas, plans tend to go astray. I found myself saddled with unforeseen tasks from outside the interwebs. An opportunity missed but there's always the next day, I told myself.

Said next day rolled around. Going through my emails, I discovered that I could finally take the proficiency and other evaluation tests for a freelance job I wanted. I spent the next two days trying to pass evaluations after evaluations while the people around me discussed topics in loud voices. The last evaluation required a somewhat long research for an article. However, the deafening volume that surrounded me interfered with my thought processes. I repeatedly asked for some consideration and even mentioned my taking an exam at that moment. But the excitement of my brother's upcoming graduation, among other things, made them impervious to my pleas.

By the end of those two exam days, exhaustion threatened to overwhelm me. My head throbbed and my eyes burned. I tried to remember if I did fairly well in the exams but could recall nothing. The following day, I felt empty and unaccomplished from all the stress.

But to begin with...

What is stress?

Stress is a normal biological and psychological reaction to anything we perceive as a threat. Such threats or stressors can be external or internal. External stressors are those that come from our physical environment such as noise, pollution, and injury. On the other hand, internal stressors are those that come from inside of us that affects how we deal with external stressors. Examples are nutritional status, emotional well-being, and even the amount of sleep one gets.

Essentially, stress is good as it keeps us on our toes and drives us forward. Involved in fight-or-flight responses, it is a survival mechanism. When we see a threat, we evaluate the situation and act on it in order to eliminate or lessen said threat. The body then resumes its normal functions. However, the body is not designed to handle constant stress. Because of this, one might feel overwhelmed at times.

What happens when one is stressed?

The body deals with stress through the release of stress hormones: adrenaline (epinephrine) and cortisol. The effects of those biologic chemicals in the body include:

• increased heart rate
• a rise in the blood pressure
• increased rate of respiration
• appetite changes
• change in bowel movement
• extended muscle contraction
• increased production of glucose from the liver
• increased alertness

These reactions are meant to help a person confront an immediate stressful situation. Prolonged release of stress hormones, however, can lead to serious problems. Some of which are:

• increased risk of heart attack
• difficulty in breathing (which triggers panic attacks in some people)
• hyperacidity, heartburn
• diarrhea or constipation (and may include nausea, vomiting, and stomach aches)
• musculoskeletal conditions such as tension headaches
• increased risk of type-2 diabetes
• psychological changes such as irritability, depression, insomnia, forgetfulness, concentration problems
• immune system depression
• in males, testosterone levels start to drop (which interferes with the production of sperm and cause impotence/erectile dysfunction)
• in females, menstruation may cease or may become heavier and painful (in case of menopause, physical symptoms are magnified)

Too much stress is, clearly, detrimental to health. So...

What are ways to deal with stress?

Dealing with stress differs from person to person. However, the following can help increase tolerance to stress:

• Relax - Yes, this might sound harder to do when you are stressed but there are relaxation techniques that one can learn. Such techniques include (but are not limited to): meditation, yoga, and breathing exercises. You can even get a massage.
• Move - Exercise promotes the release of endorphins and can give one a feeling of euphoria similar to that from morphine. Endorphins also act as an analgesic by lowering pain perception. If that's not enough reason to exercise, it helps one sleep better, too.
• Engage - By doing something else, especially an activity that engages more than one of your senses, your brain is given a reprieve from stress. Try listening to music, take up a hobby, or play with pets.
• Connect - Talking to someone about problems can help ease the feeling of stress. A chat can also be simply a chat about anything else and still, it might help relax you anyway. Talk to family, friends, or even work colleagues and establish a stronger relationship.
• Eat - Eat healthy food. A healthy diet can give your body the essential nutrients it needs to be able to cope with daily stress. It also gives you more energy to do other things such as exercising or pursuing a hobby.
• Rest - When you feel tired, pushing yourself to the limit will only add to the stress. It is counterproductive because more hours don't necessarily mean more work done. Take quick breaks once in a while and make sure you get enough sleep at night.
• Delegate - By sharing the workload, efficiency increases and you are also less pressured. If you work alone, then set time to organize and plan your workload so you can approach it systematically and not be pressed for time.
• Stand - Stand up for yourself. Do you have friends who keep asking for favors? Do you find yourself staying up late to do other people's work? Learn to say no if you cannot handle extra responsibility. Do remember that telling them nicely and explaining your situation might do wonders for both sides.
• You - Have a you-time (or a me-time). It can be when you exercise, do yoga, or engage in your hobbies. But it is important to have a time of your own to just breathe and be you.

With the hectic lifestyle prevalent nowadays, stress is harder to avoid. But keep in mind that stress and survival go hand-in-hand. Pick a (combination of) method(s) to help you cope to avoid overstressing. Remember: stressed is desserts spelled backwards!

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Thanks for reading! Do you have any more ideas to add? I would love to hear all about them! And if you find this entry helpful, do leave me a comment or a vote. Please feel free to follow me. ;)