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Stress
Everyone is affected by stress at some time in their life. Stress is the way our bodies and minds react to something which upsets our normal balance in life; such as the response we feel when we are frightened or threatened.
During stressful events your adrenal glands release adrenaline, a hormone which activates our body's defense mechanisms causing our hearts to pound, blood pressure to rise, muscles to tense, and the pupils of your eyes to dilate. A principal indication of increased stress is an escalation in your pulse rate; however, a normal pulse rate doesn't necessarily mean you aren't stressed. Constant aches and pains, palpitations, anxiety, chronic fatigue, crying, over or under- eating, frequent infections, and a decrease in your sexual desire are signs you may notice which indicate you may be under stress. As well as the emotional and psychological disruption it causes, stress-related medical problems are becoming increasingly common. In the modern world, we all need to learn how to cope with stress.
Fight or Flight
The body has an inbuilt physical response to stressful situations. Faced with pressure, challenge or danger, we need to react quickly, and our bodies release hormones such as cortisol and adrenaline to help us do this. These hormones are part of the "fight or flight" response and affect the metabolic rate, heart rate and blood pressure, resulting in a heightened - or stressed - state that prepares the body for optimum performance in dealing with a stressful situation. Very often, modern stresses do not call for either fight or flight. Nevertheless, the same stressing hormones are released as part of the reaction and this natural reaction to challenge or danger, instead of helping, can damage health and reduce the ability to cope. Stress has been linked to increasing risk for heart disease and certain types of cancer. Many women who experience PMS and menopausal symptoms will find the severity of these symptoms improved dramatically, once a reduced stress level is achieved. Untreated stress often leads to depression, anxiety, headaches, and a host of other complaints, making reduction of stress an important factor in improving your total mental health.
Causes of Stress
Many circumstances, or anticipatory worry about them, can lead to stress, such as:
· pressure to perform at work, at school or in sports
· divorce
· financial worries
· family conflicts
· bereavement
· unemployment
· arguments
· moving house
· alcohol and/or drug abuse.
· threats of physical violence
At other times there is no particular apparent reason for developing stress, or it can arise out of a series of minor irritations. Since it can be caused by a range of commonplace situations, everyone is at risk of being stressed. However, people have very different mental responses to the body's natural reaction to a stressful situation. For some it can be a stimulus that motivates them to achieve more, while for others it causes negative responses, causing a sense of not being able to cope.
It is important to differentiate between temporary stress that you know will go away when a situation is resolved, and long-term or chronic stress. Most people can cope with short periods of stress, and it can often be relieved by relaxing, taking a walk, chatting through issues with friends, or having a good night's sleep. Chronic, long-term, continuous stress is much harder to deal with, and can be psychologically and emotionally damaging, both for an individual and for friends and family.
The Symptoms of Stress
While reactions to stress vary, there are some common effects that help us recognize it. In times of extreme stress, people may shake uncontrollably, hyperventilate (breathe faster and deeper than normal) or even vomit. For people with asthma, stress can trigger an attack. People who are chronically stressed can also have symptoms such as:
· periods of irritability or anger
· apathy or depression
· constant anxiety
· increased smoking, drinking or recreational drug-taking
· comfort eating
· loss of appetite
· irrational behavior
· lack of concentration
· loss of sex-drive .
There can also be physical effects, which may include the following:
· excessive tiredness
· aches and pains resulting from tense muscles, including neckache, backache and tension headaches
· heart palpitations
· increased pain from arthritis and other conditions
· for women, missed menstrual periods
· skin problems
Post-traumatic stress can affect anyone who has been through an extremely difficult or violent experience, such as witnessing a violent death or disaster, being involved in a serious car crash or surviving a fire. People suffering from post-traumatic stress may experience any of the symptoms listed and may also feel a mixture of emotions such as fear, shame, depression, guilt or anger. They may have recurrent memories or images that may be haunting or occur as nightmares. These feelings can last for weeks, months or even years after the traumatic event that triggered them. Psychotherapy, sometimes with psychotropic medication, is helpful in treating PSTD.Treatment
If stress is causing physical symptoms, severe distress or making it difficult for you to function normally, it is advisable that you see a mental health professional. It is important to remember that although stress is a usual part of life, extreme or prolonged stress can lead to other illnesses that will need treatment, so it is better to seek help sooner rather than later. Stress has been linked to the development of high blood pressure and heart disease, as well as insomnia, anxiety disorders, and depression. The aim of stress management and psychotherapy is to help you balance the various aspects of your life - your work, your relationships and your leisure - and to balance the physical, intellectual and emotional aspects of life. Through stress management, you learn to identify stress causing circumstances in your life, learn stress reducing techniques, and learn to react differently to those situations which induce stress for you and make changes to reduce these situations. People who effectively manage stress consider life a challenge rather than a series of irritations and feel they have control over their lives, even in the face of setbacks.
Stress Reduction SuggestionsIf you feel that you are suffering from stress, try to identify the aspects of your life that may be causing it. Sometimes you may not be able to change or avoid them, but at other times simple lifestyle changes can make all the difference. There are several strategies that may help you deal with stress, especially stress that is not chronic:
· organize your time better to get as much done as possible
· eat a healthy, balanced diet
· learn to be assertive not aggressive
· delegate or share your responsibilities at work
· avoid confrontation
· exercise regularly
· do not use drugs and limit alcohol use
· find humor in difficult situations
· don't take on more responsibilities than you can handle
· talk to friends or family, sharing your feelings and fears
· listen to pleasing, relaxing music
If you have further questions about stress or believe you may be suffering from symptoms linked to stress, pressure, tension, anxiety, nervousness, or worry, call our office. We will be glad to answer your questions and can help you select the therapist that best meets your needs.
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