Understanding stress
Life events give us stress. Change (at home, work, or in relationships), loss (financial, property, personal) and demands (overwhelming or unreasonable) are stressful experiences we all must deal with throughout our lives. Commuting, confrontations and busy schedules also contribute to our daily stress levels.
Our attitude towards stressful situations determines how effectively we will cope.
The stress response
When faced with a stressful situation, our body goes into a ‘fight or flight’ reaction, causing the release of adrenaline. Each of us also has our own way of responding to stress. These may include physical reactions (muscle tension, sleep disruption) or emotional reactions (tearful or angry outbursts). Understanding your response to stressful situations can help develop your ability to lower your stress levels.
Coping styles
Coping is about stopping the stress response. Your best coping method may be a mixture of the following three main coping styles.
Task-oriented
Analysing the situation and taking action to deal directly with it.
Emotion oriented
Dealing with your feelings and getting social support.
Distraction-oriented
Using activities or work to take your mind off the situation.
Questions to determine your coping style
Is this appropriate in this situation?
Meditating by chanting mantras may help you calm down, but is probably not the best choice if you are in an interview.
Is this a positive way of coping?
Not everything we do to reduce stress is good for us. Drugs and alcohol are coping strategies that cause further problems. Anything to excess, even if it appears positive (such as exercise) can also have negative effects.
Is this going to help in the long run?
We don’t always need a long-term solution. However, if you choose a short-term solution, then it is important to decide if that will be enough.
Effects of stress on health
Excessive stress and poor health frequently go hand-in-hand. Stress can cause tension, anxiety, headaches and stomach symptoms.
Depression and anxiety may be the result of chronic stress. If ignored, they can develop into serious mental illnesses. Untreated clinical depression leads to suicide in 15% of cases. Anxiety disorders may include panic attacks and can become severe and disabling.
Current research suggests that stress may contribute to heart disease and stroke. Related issues include: higher blood cholesterol, increases in blood pressure, and higher likelihood of blood platelets clotting.
High stress lifestyles make healthy lifestyles challenging. Instead of exercising, people respond by eating unhealthy foods, excessive food and alcohol consumption or smoking. These behaviours can increase the risk of heart disease and stroke.
Stages of stress
In response to stressful events, you can experience one or more of the following stages:
Stage 1: mobility of energy
Bodily activity is heightened in response to a stressor that is frightening (such as a near car accident). This starts the body’s ‘fight or flight’ response and releases adrenaline. Your heart pounds and your palms are sweaty. This is called primary stress.
It can also be a situation where you choose to put yourself under stress (day before your wedding). This is called secondary stress.
Symptoms: increased heart rate, blood pressure, breathing and sweating. Decreased digestion rate (creating butterflies and indigestion).
Stage 2: exhaustion or consuming energy
If there is no escape from stage 1, the body will begin to release stored sugars and fats, using up its bodily resources.
Symptoms: feeling driven, pressured, tired. Increased addictive behaviours (smoking, drinking coffee or alcohol), anxiety, memory loss, tendency to colds or flu.
Stage 3: draining energy stores
If the stressful situation is not resolved, you may become chronically stressed. The body’s need for energy resources exceeds its ability to produce them.
Symptoms: serious illnesses (heart disease, ulcers, mental illness), insomnia, errors of judgement, personality changes.
Tips for dealing with stress and tension
- Recognise your symptoms of stress.
- Make changes in your schedule and lifestyle.
- Use relaxation techniques (yoga, meditation, deep breathing, or massage).
- Prioritise essential tasks and delegate others.
- Limit consumption of alcohol, caffeine, sugar, fats and tobacco.
- Eat a healthy balance of fruits, vegetables, whole grains and protein.
- Get enough rest and sleep.
- Talk (with trusted friends, counsellors, support groups or relatives).
- Indulge in a bit of escapism (read a book, watch a movie, play a game, listen to music or go on a holiday). Give yourself some ‘me’ time.
- Work off anger through physical activity (dig in the garden, exercise).
- Tackle one thing at a time (don’t take on more than you can easily handle).
- Go easy on yourself — allow yourself to make mistakes.
- Ease up on the criticism of others.
- Be less competitive and have more fun.
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