Stress - Causes, Symptoms, Risk Factors And Techniques to Manage stress

Stress is a normal physiological and psychological reaction that happens when someone experiences a demand, threat, or challenge that is more than their capacity for successful coping. It's the body's technique of preparing for a scenario that calls for adaptation or a response or we can say worry or mental tension caused by difficult situation. Stress is a natural human response that prompts us to address challenges.

Everyone experiences stress up to degree. While a certain amount of stress can be energizing and beneficial, excessive or chronic stress can harm one's physical, emotional, and mental health. It usually happens to us when we are not capable to do or manage or control certain things but we have to complete that task in any situation our body feels some stress when this stress level rises day by day and not be treated properly becomes anxiety.

The word stress defined by Hans Selye Founder of the stress Theory who first incorporated this term into medical lexicon to describe the non-specific response of the body to any demand.

Types of stress:

Depending on the situation of stress level there is three types of stress-

1. Acute stress:

It is the result of body’s reaction to the task or challenges which are new to daily life and a person faces difficulty to deal with it. We can say acute stress is a short-term stress it goes away when work is completed.

2. Episodic acute stress:

When a person feels acute stress very frequently and don’t get enough time to relax or understand the situation is termed as episodic stress. This situation often makes the person confuse to take the decisions clearly. They are unable to decide what to do first and what to do later which causes high stress level.

3. Chronic stress:

When the stress continues for a longer period of time or prolonged stress is termed as chronic stress. It is generally triggered by the stressors. When someone deal with this chronic stress, they feel that this kind of situation that will never end and we have to fight with it continuously.

For example, nowadays there is a deadline for every work and it is very difficult to deal with it in day-to-day life to finish the work with a deadline along with too many other things going on in life which causes chronic stress. Example- An abusive boss, a bully coworker, chaos and work pressure which you can’t change by own

Symptoms of stress

Stress can make our daily life very hard we feel like that there is no time to relax and a range of motions including anxiety, irritability, worry and depression continuously circling in our mind. A stressed person cannot be able to focus on one particular point. One can feel dizziness, body pain, headaches, upset, sleepy, loss of appetite or eating more with junk. When this situation cannot be handled properly it can increase the situation and affects the body in various ways.

1. Physical Symptoms:

- Fatigue and low energy levels

- Headaches or migraines

- Muscle tension and aches

- Digestive problems (integration or heartburn)

- Sleep disturbances (insomnia or excessive sleeping)

- Changes in appetite (overeating or loss of appetite)

- Chest pains and high blood pressure.

2. Emotional Symptoms:

- Irritability or moodiness

- Anxiety and nervousness

- Feeling overwhelmed

- Depression or sadness

- Lack of motivation or interest

- Emotional outbursts

3. Cognitive Symptoms:

- Difficulty concentrating or making decisions

- Memory problems

- Racing thoughts

- Negative thinking patterns

- Constant worrying

4. Behavioral Symptoms:

- Social withdrawal or isolation

- Changes in eating habits (comfort eating or loss of appetite)

- Increased use of substances (alcohol, nicotine, etc.)

- Restlessness or fidgeting

- Procrastination or reduced productivity

It's important to note that not everyone will experience the same symptoms, and the severity of symptoms can vary widely. Learning effective stress management techniques can help mitigate the negative impact of stress on overall well-being.

Stress-related factors

There are numerous potential stressors, sometimes known as stressors, that might cause stress. These stresses may come from the outside, the inside, or a combination of the two. The following are some typical causes of stress:

1. Stress factors at work:

• A lot of work and strict deadlines

• Conflicts with coworkers or managers

• Fear of losing one's job or job uncertainty

• Lack of power over decisions and duties

• Long workdays and a lack of work-life harmony

2. Personal Connections:

• Relationship disputes, such as those involving partners, friends, or family.

• Social exclusion or loneliness

• Duties as a caregiver for young children or old parents

3. Economic Pressures:

• Financial instability and debt

• Unexpected financial problems or an inability to pay everyday expenditures

• Concerns over future financial stability and retirement savings

4. Changes occur in life:

• Changing residences

• A union, separation, or divorce

• Loss of a loved one or a bereavement

• A child's birth or becoming a parent

5. Stressors Associated with Health:

• Long-term medical issues or ailments

• Medical interventions, operations, or treatments

• A fear of being sick or having health issues with oneself or loved ones

6. Pressures from school or the workplace:

• Academic expectations, exams, and assignments

• Changes in the educational system or decisions regarding a career

7. Environmental factors include:

• Living in a dangerous neighborhood, hearing noise pollution, or being crowded

• Natural catastrophes or environmental issues

8. Personal goals and pressures from within

• Pursuing perfectionism

• Placing oneself under unreasonable demands or aspirations

• Negative self-esteem or comparing oneself to others

9. Information overload and technology

• Continuous use of electronic gadgets and internet information

• The need to be informed and available constantly.

10. Stressors of a Social and Cultural Nature

• Social expectations and demands based on cultural standard, peer pressure.

• Prejudice, discrimination, or marginalization.

11. Unpredictability and Lack of Control

• Dealing with unpredictably occurring or uncontrollable circumstances

• Feeling unsure about what will happen or the results

12.Traumatic Event

• Being subjected to stressful incidents like accidents, violence, or natural catastrophes

13. Financial Issues

• Debt, financial instability, inability to meet expenses

14. Health Concerns

• Chronic illnesses, injuries, medical procedures, and health-related uncertainties

15. Academic Pressures:

• Exams, assignments, educational expectations.

16. Daily Hassles:

• Traffic, technology malfunctions, minor conflicts.

It's crucial to keep in mind that different people can experience stress from various causes, and what stresses one person out might not necessarily stress another out in the same way. People's reactions to stressors can also be influenced by their unique coping strategies, levels of resilience, and social supports.

Stress can manifest in various ways, affecting different aspects of a person's life.

Stress Management

Even while stress is a normal part of life, you may learn effective stress management skills to help you better manage it and lessen its effects. It is very important to manage and regulate the emotions otherwise negative emotions increases and overwhelmed. Consider the following tactics:

1. Leading a happy and active lifestyle

• Regular Exercise: Physical activity generates endorphins, which are mood-enhancing hormones.
• Balanced Diet: Consuming a varied diet that includes lots of fruits, vegetables, whole grains, and lean proteins will benefit both physical and mental health.
• Getting Enough Sleep: To aid with your body and mind's recovery, aim for 7-9 hours of good sleep each night.

2. Relaxation Techniques

• Deep breathing: Deep breathing is a relaxation technique that can soothe your nervous system and lessen tension.
• Progressive Muscle Relaxation (PMR): To relieve physical tension, tense and then release various muscle groups.
• Mindfulness meditation: Mindful meditation can help you maintain your focus and slow your racing thoughts.
• Yoga: Combines physical activity, breathing exercises, and relaxation methods to lower stress.

 

3. Time Management:

• Prioritize jobs: Divide larger jobs into more manageable chunks, and take on each one at a time.

• Set reasonable objectives: Refrain from setting too high of standards for yourself.
• Use a planner or calendar: Schedule your time to avoid feeling overburdened by commitments.

4. Social Support:

• Talk to Others: Expressing your emotions to loved ones, close friends, or a therapist can be therapeutic.
• Take Part in Social Activities: Making time for loved ones and taking part in fun social activities will help fight loneliness.

5. Mindfulness and exercises for the mind and body:

• Mindful Awareness: Work on being totally present in the now and examining your thoughts objectively.
• Tai Chi: A mind-body exercise that incorporates movement, deep breathing, and meditation.
• Biofeedback: Through mental concentration, you can learn to control physiological reactions like heart rate.

6. Hobbies and Activities:

• Take Part in Activities You Enjoy: Having a hobby or interest will help you focus on something other than pressures.
• Creativity: Express your creativity by writing, drawing, or playing an instrument.

7. Restrict Stressors:

• Establish Boundaries: Be able to decline invitations when your obligations become too much.
• Control Digital Overload: To lessen information overload, set screen time limits and take breaks from technology.

8. Cognitive Techniques:

• Positive Self-Talk: Change unfavorable thoughts into more upbeat and practical ones.
• Problem-Solving: Define problems, turn them into manageable steps, then work on solutions.

9. Consider Professional Help:

• If stress becomes unbearable or triggers mental health conditions like anxiety or depression, think about getting support from a therapist or counsellor.

Stress Management  Techniques–

The 4A Technique

Avoid- Avoid or walk away from the situation which causes stress.

Alter- Change the environment which causes stress.

Accept- Accept the things which you can’t change and deal accordingly

Adapt - Learn to adapt the situation without taking stress and deal with it cautiously.

The 5-4-3-2-1 Technique

To avoid stress immediately follow the 5-4-3-2-1 technique

5 – Focus on 5 things you can see around yourself

4 – Focus on 4 things you can touch

3 – Focus on 3 types of fragrances around you

2- Focus on 2 sounds which you hear around yourself

1- Focus on the taste

These techniques will divert the mind

Keep in mind that experimenting and patience may be required to find the ideal mix of tactics. What functions for one individual may not function for another. You may negotiate the challenges of life with improved resilience and wellbeing by building a toolkit of stress management strategies.

Physiological Reaction to Stress:

When the body is under stress, whether from a real or imagined threat or challenge, a complex chain of physiological reactions to stress is set off. This reaction, which is frequently referred to as the "fight or flight" reaction, is intended to get the body ready to react to a potential threat. What transpires in the body during stress is as follows:

1.The Sympathetic Nervous System is First Activated:

• Adrenaline (epinephrine) and norepinephrine are released into the bloodstream by the adrenal glands in response to signals sent by the hypothalamus in the brain. These hormones set up the "fight or flight" reaction.

2. Increasing Blood Pressure and Heart Rate:

• The heart beats more quickly and vigorously as a result of adrenaline, increasing blood supply to the muscles and the brain.

• The increase in blood pressure helps to ensure that important organs receive enough oxygen and nutrients.

3. Air passage enlargement:

• The lungs' airways open to let in more oxygen, improving oxygen transport to the bloodstream.

4. Enhanced Blood Supply to Muscles:

• Muscle-supplying blood arteries widen, diverting blood flow away from less crucial processes (including digestion) and in the direction of the muscles.

5.Glucose Release:

• Stress hormones cause the liver to produce glucose into the bloodstream, giving the body the energy, it needs to keep up with its increasing demands.

6. Enhanced Sensations and Alertness:

• Because norepinephrine enhances sensory perception, you are more aware of potential risks.

7. Inhibition of Digestion:

• Digestion is slowed and may result in gastrointestinal discomfort as blood is diverted from the digestive system to the muscles.

8. Reduction in the perception of pain:

• Stress hormones may momentarily dull your awareness of discomfort, allowing you to concentrate on the threat or issue at hand.

9.Tensed Muscles:

Stress causes muscles to tighten and contract, preparing the body for fast action.

10.Pupil dilation:

• Pupils enlarge to sharpen vision, making it easier for you to spot potential threats.

11. Increased Sweat Production:

• When physical activity is increased, sweating intensifies to help control body temperature.

12. Cognitive alterations:

• An increase in blood flow to the brain improves mental clarity and concentration.

• The stressor draws in attention, potentially causing a loss in awareness of other stimuli.

The body's stress reaction starts to reverse as soon as the threat or stressor is no longer recognized. By encouraging rest and recovery, the parasympathetic nerve system, sometimes known as the "rest and digest" system, aids in restoring equilibrium to the body.

However, over time, physical and mental health may suffer from chronic stress or repeated activation of the stress response without enough time to recuperate. The long-term effects of severe stress on the body can be reduced by learning relaxation techniques and coping mechanisms to manage stress.