All About Stress, Causes & Symptoms of Stress and Stress Management
What is Stress?
Stress is a pressure we feel when we are overwhelmed by daily activities or a specific situation - whether at work, in traffic, in family relationships, in relationships with friends, etc. Any aspect that is perceived as a threat to personal well-being can be a source of stress, having negative effects on our body.
However, we cannot say that stress is entirely negative, as it is an essential element for the survival of mankind, over time. Stress is the body's normal defense reaction against danger, whatever it may be.
At the same time, stress naturally occurs in certain situations, such as before an interview for a new job, an exam, an event, etc.
When stress occurs, the body activates its internal resources to protect itself. Responsible for this is the body's "fight or flight" reaction, generated by an area of the brain called the hypothalamus.
What Happens to Body Under Stress?
The most important changes that occur in the body when the stress level is high are:
- Increase in blood pressure and heart rate and maintain high values;
- Breathing becomes faster;
- The functions of the digestive and immune systems are slowed down;
- Muscles become tense;
- A state of constant vigilance or alertness occurs, which prevents the normal establishment of sleep.
Because we are different, stress affects us differently. How you react to a stressful situation influences how stress affects your health.
The Causes of Stress
It can be triggered by several factors, the main causes being the workplace, followed by the relationship with superiors, work colleagues or family problems. Stress is called the "disease of the century" by specialists, because almost any everyday situation can cause stress, given the fast pace of the society in which we live.
However, the way we react to stress is different – what may seem stressful to one person may not be to another.
Major life events that can be sources of stress are:
- Problems at work or retirement;
- Lack of free time or money;
- Loss of a loved one;
- Family problems;
- Health problems;
- Change of residence;
- Relationships, marriages, separations;
- Surviving an accident, unfortunate event or life-threatening illness;
- Practicing a dangerous job;
- An imbalance between personal and professional life, too many working hours or a stressful job;
- Loss of a pregnancy;
- Pregnancy and birth of a child;
- Time spent in congested traffic;
- Problems with neighbors;
- Exposure to excessive noise, crowding, pollution;
In addition to these causes, some people may be more stressed than others if they already suffer from certain identified mental disorders, such as depression or anxiety.
Some people may also experience a state of stress after a traumatic event, such as an accident or a form of abuse, known as Post-Traumatic Stress Disorder.
Symptoms of Stress
These can be physical symptoms:
- Sweating;
- Chest or back pain;
- Muscle spasms;
- Fainting states;
- Headaches;
- Cardiovascular diseases;
- High blood pressure;
- Weakened immune system;
- Muscle pain;
- Nervous disorders;
- Sleep-related difficulties;
- Digestive problems.
Emotional Symptoms:
- Anger;
- Anxiety;
- Exhaustion;
- Concentration problems;
- Increased fatigue;
- Feeling of insecurity, restlessness;
- Memory loss;
- Irritability;
- The habit of biting one's nails;
- State of sadness;
Behavioral Symptoms:
- Eat too much or too little;
- Nervous and sudden outbursts;
- Drug and alcohol abuse;
- Higher consumption of tobacco;
- Social isolation;
- Frequent crying;
- Relationship problems;
- Chronic pain.
Stress Management
According to experts, there are some lifestyle changes that can help you manage and prevent stress:
- Practicing a physical activity: the benefits that sport has on the physical and mental state are already well known;
- Reducing the consumption of alcohol, caffeine, tobacco or other substances – because they aggravate the symptoms of stress;
- Adopting a balanced diet: a healthy diet based on the consumption of fruits and vegetables contributes to a strong immune system in the face of stress;
- Prioritizing the daily schedule c: it is advisable to organize your daily activities so as not to feel overwhelmed;
- Practicing relaxation techniques: yoga, meditation, relaxation massage or a cup of tea can help combat stress at the end of a busy day. Breathing techniques can also prove useful to help you relax;
- Communication with those close to you: family, friends, colleagues about what worries you;
- Finding your own stress reliever: when you are faced with stressful situations, it is advisable to do something you enjoy, such as reading, walking in nature, listening to music or meeting a friend;
- A restful sleep of 7-8 hours per night;
- Maintaining an active social life: even if the COVID-19 pandemic curtails this aspect, we can move social interactions online;
- Avoiding unnecessary conflict situations.
Conclusions
Although stress is a normal part of life, it can sometimes be overwhelming and become harmful to our mental and physical state. Fortunately, there are ways to deal with and minimize the negative effects once they are known.
Greetings @ chasad75, stress is harmful in our lives, sometimes we must know how to control some situations that can generate stress, it is good to take calm in some difficult moments to make better decisions and avoid any problem that affects our health.
Good article, until a next installment.
it is very important to control things that cause stress. We should list down the things that makes us worried, sad, and gives stress. Then we can avoid those things in future :)
Obviously stress is very harmful and there are various reasons for stress that you discussed above and why it is very important cure because it can lead to heart attack which is deadly and that is why you have to get a rid from stress. Thanks for solid publication..
I have seen many people in my country who were so stressed that they even take their lives. Some people died because of stress. It's a very harmful situation one can goes from. We should keep an eye on our loved ones and support them if they are not feeling right.
Obviously stress is very harmful and there are various reasons for stress that you discussed above and why it is very important cure because it can lead to heart attack which is deadly and that is why you have to get a rid from stress. Thanks for solid publication..
The level at which we put ourselves through stress with the hope of getting so many things acomplished at a time is alarming, at the end of the day, we break down, putting our health at risk.
I like the fact that you mention that, it is good to find our own stress relief, since we are all different, our stress relief is different as well, and finding out what it is, will help us handle stress appropriately.
yes you are right. Each person is born differently and they get relief in their own way mean some need a soft hug that could make them feel much better and some need a person with who he/she can talk and share things. But there are also some people who don't share anything and we need to take special care of them because those are the people who really destroy their health and sometimes die due to stress.
Another solid read @chasad75
Amazing break down about reasons for feeling stressed and ways of dealing with it.
I've never been into meditation and I've never tired it, however I've learned that even introducing 15-20 min daily of breathing technique (like the one promoted by Wim-hof) is doing miracles. It allows me to focus on the present, control anxiety and reduce stress.
You've mentioned it in your post so I assume that you've tried breathing techniques yourself?
I'm a bit confused here.
I don't smoke, but I always thought that having a cigarette is actually calming people down. Isn't what they do when they are in stress? Go for a smoke? And then they come back partly relaxed?
Cheers, Piotr
I have not done the exact breathing technique by Wim-hof but I did few steps like inhaling through the nose and then wait 3-4 seconds and then exhale from mouth. I did it 10 times and it really works. But this technique didn't help after breakup with my Girlfriend :p
Why I mention to reduce alcohol, caffeine, smoking is because it harms the body. I have few friends who do smoking and they feel relax but what I read about this is cigarette has nicotine which makes you brain to release dopamine. The work of Dopamine is to give you good and pleasurable feeling. That is why people who smoke seems relaxed but they get addicted to it. Even when they face small problems they quickly grab a cigarette to make them relax.
Omg. is your breakup fresh @chasad75
ps. try to check out 'wim-hof breathing technique' and learn about it. I introduced it to my daily routine few years ago and I think it is so far one of the best things I did in my life (healthwise)
no it was more than 1 year ago :p
Yes I am following him now. Also I have subscribed his Youtube channel. I hope this will make my health and life better.
Upvoted! Thank you for supporting witness @jswit.