What is stress?
Stress is how the body responds to external factors. Stress is not always a bad thing—it can protect a person from external dangers. When you feel threatened—whether the threat is real or imagined—your body's defenses automatically kick into what is known as the "fight or flight" response or the "stress response."
This is useful when facing a real threat, but if this reaction occurs constantly or when there is no actual danger, it can become a problem.
How do I know if I'm under stress?
When a person experiences stress, certain hormones (chemicals in your body) are released. These hormones cause many changes in your body. For example:
- Increased heart rate
- High blood pressure
- Intestinal cramps
- Muscle tension
What are the long-term effects of stress?
If you are frequently under physical and mental stress, you need to learn how to manage it effectively. Stress can impact your health. Over time, the following symptoms may appear:
- Physically: It can weaken your immune system, making you more prone to colds or the flu, headaches, sleep difficulties, muscle tension, skin problems, and digestive issues.
- Mentally: Difficulty concentrating, forgetfulness, trouble learning, recurring negative thoughts, and speech problems.
- Emotionally: Anxiety, depression, anger, irritability, feelings of helplessness, and difficulties in relationships.
- Behaviorally: Poor eating habits, reckless driving, alcohol or drug use, accidents, and aggression.
How can I manage stress?
• Recognize your stress
Learn to identify your stress and understand what triggers it. To do this, try to be aware of how you feel every day. When you're stressed, it's hard to concentrate, make decisions, or you may feel angry, irritated, or like you’ve lost control. You might experience headaches, shoulder or neck pain, low energy, or loss of appetite. Try keeping a journal to write down your thoughts and behaviors. What are you like when you're not stressed?
Identify your sources of stress: What events or situations trigger stressful feelings? Are they related to your children, family, health, finances, work, relationships, or something else?
• Learn to relax
When we perceive a threat to our safety, our body prepares for fight or flight. To do this, it releases hormones that cause the heart to beat faster and breathing to speed up. If we consciously regulate our breathing, it helps the body shift from a state of stress to calm. This reduces physical stress symptoms, positively impacts emotions and mental well-being, enhances clear thinking, attention, and energy, and improves future stress responses.
Military personnel often use the Box Breathing technique to manage stress and improve focus. Try it:
- Slowly and deeply inhale through your nose for a count of 4.
- Hold your breath for 4 counts.
- Slowly exhale through your mouth for 4 counts (tip: purse your lips as if whistling to control the exhale).
- Wait for 4 counts before breathing again.
• Get enough rest
When you don't get enough sleep, you may feel too tired to cope with stress. Also, stress can interfere with sleep or keep you awake. If this happens, try reading or listening to calming music before bed.
• Eat balanced meals
To maintain consistent energy levels, eat healthy meals and snacks both at home and at work. Try not to skip meals. Stick to a low-fat diet rich in whole grains, fresh fruits, and vegetables. This is important because some people turn to unhealthy food or alcohol when stressed. Junk food can lead to sluggishness, and alcohol can worsen your mood.
• Exercise
Physical activity helps release or reduce the negative energy caused by stress. It also boosts mood by releasing endorphins (natural chemicals). Endorphins interact with receptors in your brain and produce a positive feeling in the body.
• Set boundaries
Trying to do too much in one day is a major cause of stress. Setting boundaries can help you feel more in control. Sometimes, this means saying "no" and not trying to do everything at once.
• Learn to accept support
Everyone needs support from time to time, so don't feel embarrassed to ask for help when you need it. Most people are happy to lend a hand, and asking for help can open new lines of communication and friendships. If you're still feeling overwhelmed by stress, consider speaking with a mental health professional who can help you manage your stress more effectively and change unhealthy habits.
Where can I get help for stress?
You don’t have to suffer in silence. Stress is preventable and treatable. You can reach out to your doctor, counselor, or therapist for help. Depending on your situation, treatment may involve medication, psychotherapy sessions, or both.