Stress

Stress can be defined as any type of change that causes physical, emotional or psychological strain. Stress is your body’s response to anything that requires attention or action.

Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being.

Stress can be short-term issue or a long-term problem, depending on what has changed in your life. Regularly using stress management techniques can help you avoid most physical, emotional and behavioural symptoms of stress.

When a person has long-term chronic stress, continued activation of stress response causes wear and tear on the body. Physical, emotional and behavioural symptoms develop.

Physical symptoms of stress include:

• Aches and pains.
• Chest pain or a feeling like your heart is racing.
• Exhaustion or trouble sleeping.
• Headaches, dizziness or shaking.
• High blood pressure.
• Muscle tension.
• Stomach or digestive problems.
• Weak immune system.

Stress can lead to emotional and mental symptoms like:

• Anxiety and irritability.
• Depression.
• Panic attacks.
• Sadness.

Often, people with chronic stress try to manage it with unhealthy behaviours, including:

• Drinking too much or too often.
• Gambling.
• Overeating or developing an eating disorder.
• Practising compulsive shopping and internet browsing.
• Smoking
• Using drugs.

Stress is subjective — not measurable with tests. Only the person experiencing it can determine whether it is present or how severe it feels. A health care provider may use questionnaires to understand your stress and how it affects your life. If you have chronic stress, your health care provider can evaluate symptoms that result from stress. For example, high blood pressure can be diagnosed and treated.

The greatest weapon against stress is our ability to choose one thought over another. — William James

You cannot avoid stress, but you can stop it from becoming overwhelming by practising some daily strategies:

• Exercise when you feel the symptoms of stress coming on. Even a short walk can boost your mood.
• At the end of the day, take a moment to think about what you have accomplished — not what you did not get done.
• Set goals for your day, week and month. Narrowing your view will help you feel more in control of the moment and long-term tasks.
• Consider talking to a therapist or a member of the clergy about your worries.
• Try relaxation activities, such as meditation, yoga, breathing exercise and muscle relaxation.
• Take good care of your body each day. Eating right, exercising and getting enough sleep helps your body handle stress much better.
• Stay positive and practice gratitude, acknowledging the good parts of your day all life.
• Accept that you cannot control everything. Find ways to let go off worries about situations you cannot change.
• Learn to say “no” to additional responsibilities when you are too busy or stressed.

Stay connected with people who keep you calm, make you happy, provide emotional support and help you with practical things. A friend, family member or neighbour can become a good listener or share responsibilities so that stress does not become overwhelming.

You should seek medical attention if you feel overwhelmed, if you are using drugs or alcohol to cope up, or if you have thoughts about hurting yourself. Your primary care provider can help by offering advice, prescribing medicines or referring you to a therapist.