Life can be a gym on a macro scale. We know that we need some pressure on the muscles to make them stronger, but too much exercise can hurt them. The same goes for stress. A little bit of it can help us get things done, but too much stress can harm our well-being, especially chronic stress, the type that has been accumulating in our body over time without being given a chance to be processed. In this article, I will explore how it can harm our wellbeing and what we can do to prevent it.
Signs that we are under stress
Stress is a natural response to challenging or threatening situations. It helps us prepare for action by releasing hormones such as adrenaline and cortisol. However, when stress becomes chronic, meaning that it lasts for a long time or occurs frequently, it can have serious consequences for our health and well-being.
Our body is our home, so when we are under pressure, especially prolonged pressure, it will manifest into bodily symptoms. Here are some common signs and symptoms that people may experience when they are under stress:
- Physical signs: headaches, muscle tension or pain, fatigue, difficulty sleeping or sleeping too much, changes in appetite, digestive problems, chest pain, and getting sick easier due to a weaker immune system.
- Emotional signs: irritability, anxiety, mood swings, depression, feeling overwhelmed or out of control, and lack of motivation or focus.
- Behavioral signs: procrastination, avoidance of responsibilities or social situations, increased use of alcohol or drugs, tobacco use, angry outbursts, changes in communication patterns with others, and changes in sex drive.
Chronic stress can also increase the risk of developing major illnesses, such as heart disease, depression, and obesity. It can disrupt the normal functioning of the heart and blood vessels, the digestive and reproductive systems, and the brain. It can also speed up the aging process and make us more vulnerable to mental health problems.
Some common causes of chronic stress include:
- High-pressure jobs
- Financial difficulties
- Challenging relationships
- Traumatic events in childhood or adulthood
- Too much of family and societal expectations
How to deal with stress?
It is so common to see people using eating, shopping, watching TV, drinking, substance as a way of coping with chronic stress. According to Lifeline Australia, there is about:
- 1 in 6 Australians drink at risky levels
- 10% of Australians smoke daily
- Around 1 in 6 Australians have used illegal drugs in the past 12 months.
However, these methods provide only temporary relief and can seriously harm one’s physical and mental health in the long run. Instead of relying on these unhealthy coping strategies, it is important to seek professional help and find more positive ways to deal with chronic stress. Below are some of the healthier coping strategies that you can use to manage chronic stress alongside seeing a professional.
Connecting with someone you trust
Dealing with chronic stress can be incredibly difficult and draining, but one of the best things that you can do is to seek out the support of those around you. These relationships are essential tools in combating stress and provide an opportunity to talk about issues and feelings. Whether it’s a friend, family member, therapist, or spiritual adviser, developing a sense of trust with someone can be incredibly grounding and helpful in managing chronic stress. Furthermore, speaking with a trusted confidant can provide an outlet for self-exploration, offering clarity, understanding, and compassionate support. With a confidant, it’s possible to express yourself without worrying about judgement. Additionally, they can provide meaningful advice or create a plan for practical action that may help you feel less overwhelmed with the stress you’re facing.
Find your bliss
Take time to think about the activities you find pleasurable. Maybe it’s listening to music, reading, being around nature or spending time with people you care about. It’s important to do things that make you happy, as positive emotions can help counterbalance and effectively manage stress. Become mindful of your body’s response and what it is telling you. Notice how stress affects your body, your thoughts, and your emotions. Find healthy ways to cope with stress, whether it’s breathing techniques, physical movement, or meditation. For some, writing in a journal can help process feelings of stress. Keeping track of how you’re feeling mentally and physically can help you identify stress triggers and help plan ways to manage them.
Establish healthy boundaries
Healthy boundaries are the limits we set for ourselves and others to protect our well-being and maintain our balance. Here are some tips on how to establish healthy boundaries in managing stress:
- Identify your sources of stress. What are the situations, people, or tasks that cause you to feel stressed? How do they affect you? How do you cope with them? Be honest and realistic about your stressors and their impact on you.
- Communicate your needs and expectations. Once you know your sources of stress, you can communicate them to others in a respectful and assertive way. For example, if you feel overwhelmed by your workload, you can ask your boss for more time, resources, or support. If you feel drained by a friend who always complains, you can tell them that you need some space or suggest other ways to help them. Communicating your needs and expectations can help you avoid resentment and frustration.
- Learn to say no. Saying no is one of the most powerful ways to establish healthy boundaries in managing stress. It means that you value your time, energy, and priorities, and that you are not willing to compromise them for something that is not important or beneficial to you. Saying no can also help you avoid taking on more than you can handle or pleasing others at the expense of yourself. Saying no does not mean that you are selfish or rude; it means that you are respectful and responsible.
Final Words
Often, we invest in things that have a limited lifespan, such as phones or cars, but neglect the most important thing we have: our body. Our body is the only thing that stays with us from birth to death, and it deserves our care and attention. We can start taking care of it today by acknowledging the stress that we are going through and implementing strategies to bring it under our control.
If you are curious about how stressed you are right now, I invite you to take this Quiz from psycentral.com to find out. Each person will perceive their stress differently; however, this quiz will provide you with guidance on how stressed you are on a general scale, and whether you should seek help from a health care professional.
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