What is stress?
- Stress is an individual’s response to change in circumstance or to a threatening situation. Stress can be defined as any type of change that causes physical, emotional or psychological strain.
- Stress is simply a by-product of life.
- For most people, stress is viewed as a negative concept. However, stress can spur us on to achieve our best.
- For example, athletes often break world records under the stress and pressure of the Olympics.
- A moderate amount of stress helps to motivate us to prepare for an exam, and in this case, is positive and necessary. Therefore, a certain amount of stress is desirable but too much is detrimental.
Any effect of change in surrounding environment on living being which results in disruption of homeostasis (internal balance) of that living being is called stress.
Shahsavarani (2013)
Stress is considered as a situation which is the result of interactions of individuals and their surrounding environments and causes disharmony between situational demands and biopsychosocial resources.
Sarafino (2002)
What is a stressor?
Stressors are those changes in one’s life, or threatening situations that one might find themselves in. There are 2 types of stressors namely:
1. Positive stress
- Motivates
- Focuses energy
- Short-term
- Is perceived to be well within our coping abilities
- Feels exciting and improves performance
2. Negative stress
- Causes anxiety, concern
- Can be both short and long-term
- Is perceived to be outside our coping abilities
- Decreases performance
- Can lead to mental and physical problems
Signs and symptoms of stress
Physical
- Change in appetite
- Upset stomach
- Pounding heart
- Cold feet and hands
- Difficulty sleeping
- Nausea
- Overeating
- Breathing difficulties
- Chest pain
- Restlessness
- Fatigue
- Drinking alcohol or consuming other drugs
Emotional
- Frustration
- Depression
- Quick to anger
- Mood swings
- Nightmares
- Irritability
- Overwhelmed
- Nervous
- Anxious
- Imagining the worst
Relational
- Isolation
- Intolerance
- Resentment
- Loneliness
- Hiding
- Distrust
- Lack of intimacy
Mental
- Difficulty solving problems
- Difficulty making decisions
- Difficulty concentrating
- Negative self talk
- Negative attitude
- Denial
- Avoidant attitude
- Catastrophizing
- Overly suspicious
Spiritual
- Emptiness
- Loss of meaning
- Doubt
- Unforgiving
- Loss of direction
How to control or manage excess stress?
Techniques to help with physical wellbeing
- Relaxation techniques
- Eating regular well-balanced meals
- Getting adequate rest
- Exercising
Techniques to help with psychological wellbeing
- Identify and deal with the cause
- What has changed?
- When did I start feeling distressed?
- How are my beliefs or thoughts contributing to how I see the stressful situation?
- Am I expecting too much?
- Do I not believe I can handle the situation?
- Be aware of negative self-talk and negative attitudes
- Thought stopping
- Engage in positive self-talk
- Restrict worrying
- Stop catastrophic thinking
- Talk out your troubles. Learn to talk things over with someone you trust.
- Humour- Laughter is a great stress reducer