The word ‘stress’ is used so often, but what does it actually mean? Physiologically, stress can be defined as any imbalance of homeostasis (the body’s internal balance) and a sustained overproduction of the adrenal hormones. Stress can more simply be defined as anything which places a burden on an individual, physically or emotionally.
Stress is most certainly subjective and situations that one person considers to be stressful may not be deemed stressful by another. When people experience stress (perceived danger) the body prepares itself to either fight (face the situation head on) or to flee (runaway) by releasing the hormone adrenaline into the blood. Adrenaline prepares the body for immediate action, known as the fight-or-flight response.
Yet stress is not always viewed negatively. Sportspeople experience feelings of stress immediately prior to competition. This stress, when managed correctly, heightens the individual’s alertness and enables the sportsperson to focus on the task at hand. Problems arise when an individual is unable to manage stress and it negatively impacts on their health.
Stress is thought to cause disease through an inflammatory process affecting different organs, especially those associated with function of the nervous system. Stress can lead to Irritable Bowel Syndrome and other gastrointestinal symptoms, cardiovascular symptoms, inflammation of the skin and mental illness. The manifestations of stress in the sufferer may include cognitive, psychological, behavioural and physical symptoms.
There are a number of factors that contribute to an individual’s inability to manage stress, including lifestyle, exercise (type and duration), the food you eat and when you eat it, the environment, and physical injury or pain all play a role in the development of stress and a person’s ability to cope.
Typical symptoms of the over-stressed individual:
• Low tolerance level (tendency to overact to minor issues)
• Restlessness and inability to sleep through the night
• Constant feelings of anxiety and depression
• General lethargy and fatigue not relieved by rest
• Difficulty in making decisions
• Uncharacteristic weight gain or weight loss (which is not obviously calorie related)
• Poor concentration
• Worsening or poor memory, especially short-term memory
• Light-headedness / faintness
• Muscle and joint pain
• Low immunity, leading to frequent infections
Practical ways in which you can prevent and manage stress:
• Get adequate sleep. Lack of sleep is a major factor in the development of stress and burnout. Tiredness impairs the individual’s ability to cope with stressful situations and to think rationally.
• Good nutrition. Eating a diet high in additives, stimulants and processed foods can drain your energy levels and affect your ability to concentrate. Eat a diet based on natural foods with lots of fruits and vegetables and drink lots of water.
• Exercise regularly. Exercise releases endorphins into your blood. Endorphins are often referred to as ‘happy hormones’ as they trigger feelings of joy. Regular moderate exercise has been shown to boost energy levels, aid sleep and enhance concentration.
• Set boundaries. Learn when to say “no”. Don’t feel that you have to say ‘yes’ to every request, both at work and socially. Do what you consider manageable and explain your reasons for rejecting excess work and other commitments.
• Share your concerns with others. A situation that you perceive to be stressful can often become overwhelming if you do not share your concerns with anyone. By simply discussing the situation with a close friend or family member you may be able to ease some of your fears and gain some perspective.
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