Dr. Sushmita Ganguli

Ouch! I’m too stressed out, Give me a break! Sounds quite familiar, right? Stress has become an indispensable part of our lives. To the extent, that it has become imperative that we accept it and find ways to manage stress effectively. People can cope easily with stress, but prolonged and serious stress needs professional help. This blog will dive deeper into understanding the diverse ways of stress management.

Stress is our body’s reaction when it has been challenged or threatened. It is also described as physical, mental, or emotional tension due to stressors. The World Health Organization (WHO) defines stress as a state of worry or mental tension caused by a difficult situation. We can thus say that stress is a natural human response to address the challenges and demanding situations in our lives.

Before we discuss the effective measures to manage stress, let’s have an overview of stress, the triggers, and the impact stress can have on health.

Types of Stress:

1. Acute Stress: This is short-term stress that we meet in our daily routine. It usually arises from immediate pressures or challenges. A common example is an approaching deadline at the workplace. It usually goes off once the situation is resolved.
2. Chronic Stress: This type of stress happens over a longer period, for months or years, often when acute stress episodes happen repeatedly. A common example can be stress due to ongoing pressures such as a demanding job, an unhealthy relationship, or traumatic childhood experiences. Chronic stress can lead to serious health issues, including anxiety, depression, and heart disease.
3. Eustress: It refers to positive stress that can motivate you and enhance your performance. It encourages you to grow personally. Preparation for a big presentation or starting a new job is an apt example of eustress.
4. Distress: This is negative stress that often arises from situations that we feel are out of our control. It can be overwhelming and lead to physical and mental health problems.
5. Episodic acute stress: It is a kind of stress when acute stress is experienced repeatedly and often. Caring for a sick relative for a long time and dealing with prolonged health issues can be a few examples of episodic acute stress.

Our body goes into “fight or flight” mode when we perceive stress. It releases hormones like adrenaline and cortisol. These hormones prepare the body to either confront or flee from the threat. These further speed the heart rate, slow digestion, shunt blood flow to major muscle groups, and change various other autonomic nervous functions. The body further gets a burst of energy and strength. When the perceived threat is gone, the body systems return to normal function via the relaxation response. This response is useful in emergencies, but constant activation due to ongoing stressors can harm our health. It causes constant wear and tear in our bodies, and physical, mental, and emotional symptoms develop later.

Causes of Stress:

There is no one-size-fits-all theory when it comes to identifying the causes or triggers of stress. What can be a normal stressor for one person, can prove to be a big stressor for another.

Common major events that can trigger stress include:

• bereavement
• family problems
• prolonged illness
• job issues or retirement
• lack of time or money
• relationships, marriage, and divorce
• abortion or pregnancy loss
• pregnancy and becoming a parent
• driving in heavy traffic or fear of an accident
• fear of crime or problems with neighbors
• excessive noise, overcrowding, and pollution
• uncertainty or waiting for an important outcome
• moving home

Identifying the Symptoms of Stress:

Finding the sources of your stress is the first step toward managing it. Common stressors can include:

• Sweating
• Headaches
• Concentration issues
• Forgetfulness
• Irritability
• Restlessness
• Sadness
• Anger
• Anxieties
• A feeling of insecurity
• Burnout
• Pain in the back or chest
• Cramps or muscle spasms
• Fainting
• Fatigue
• Nervous twitches
• Sensation of pins and needles
• Biting nails

How to Determine Stress?

The diagnosis of stress depends on many factors, making it challenging at times. Medical experts use questionnaires, physiological techniques, and biochemical tests to identify stress. However, these measures are not always effective. The most reliable way to detect stress is through a comprehensive and in-person interview.

Combating Stress:

Noticing signs and symptoms is the first step toward treating stress. Developing coping strategies before stress becomes chronic or severe can be helpful. It can support individuals in managing new situations and maintaining their physical and mental health. People who are already experiencing overwhelming stress and find that stress is affecting their daily lives should seek medical help. A professional healthcare practitioner can often help through stress management techniques.

The Consequences of Stress:

Prolonged stress can lead to numerous health problems. These can lead to several complications, affecting physical, mental, and emotional health.

Physical Health: The constant release of stress hormones can contribute to inflammation. These can lead to heart disease, obesity, diabetes, gastrointestinal issues, and weakened immune function.

Mental Health: Stress can impair cognitive functions, disrupt sleep, and contribute to feelings of isolation and helplessness. It is also linked to mental health disorders such as anxiety and depression.

Behavioral Changes: Stress often leads to unhealthy coping mechanisms, such as overeating, substance abuse, and social withdrawal. These can further worsen health issues.

Stress Management Techniques:

Documenting your feelings and the situations that trigger stress can help you understand your emotional responses. It can also aid in identifying effective coping strategies. Maintaining a diary can be an effective tool for recognizing patterns in your stress levels. Let’s discuss some effective stress management techniques.

1. Stress-Relieving Techniques: Deep breathing exercises like slow, and deep breaths can calm the nervous system. Progressive muscle relaxation (PMR) techniques like tensing and releasing muscle groups can reduce physical tension. Engaging in activities you enjoy can help you unwind and de-stress.
2. Mindfulness and Meditation: These can lead to reduced stress, improved focus, increased self-awareness, and enhanced emotional regulation. Mindfulness helps to pay attention to the present moment without being judgmental. Meditation, on the other hand, is a practice that involves training your mind to focus and redirect thoughts.
3. Adequate Sleep: Aiming for 7-9 hours of quality sleep each night can help in managing stress. A dark, quiet, and cool room can promote better sleep and rejuvenate you.
4. Physical Activity: Regular physical activity, such as walking, running, exercises, or yoga, can help reduce stress hormones and boost endorphins, a natural mood enhancer. The benefits include improved physical health, reduced stress, better sleep, and increased energy levels.
5. Healthy Diet: Consuming a balanced diet rich in nutrients like fruits, vegetables, whole grains, and lean proteins can support overall well-being and reduce stress. Limiting processed foods, excessive caffeine, and alcohol is advisable as these substances can worsen stress symptoms.
6. Time Management: Effective planning is the key to time management. Using tools like calendars and to-do lists helps to organize tasks and prioritize effectively. Breaking down large tasks into smaller, manageable steps helps in setting realistic goals. Learning to say NO and not over committing yourself can be a productive resource.
7. Social Connection: Spending time with loved ones can strengthen relationships, provide emotional support, and reduce stress. Joining social groups and engaging in activities with like-minded individuals can also play a vital role in improving relations and reducing stress.

Long-term Strategies to Combat Stress:

Incorporating long-term lifestyle changes can help in sustaining stress management. Developing resilience through cognitive behavioral techniques can also help hugely. It can change how you perceive and respond to stress. Additionally, regular physical activity, a balanced diet, and continuous learning and practice of relaxation techniques can also lead to lasting benefits in stress management. Stress management can also be done by removing or changing the source of stress, altering how a person views a stressful event, lowering the effects that stress might have on the body, and learning alternative ways of coping.

Stress is a normal and natural part of life. It’s important to manage it effectively to maintain your overall well-being. By understanding the stressors and incorporating various stress management techniques into your daily routine, you can reduce stress, improve your mental health, and lead a more fulfilling life. By taking proactive steps to manage stress, you can improve your overall well-being and the quality of life.

Thank your mind and body by prioritizing self-care and making time for the activities and people that bring you joy. Remember, you can’t avoid stress, but you can stop it from becoming overwhelming by practicing some daily strategies as we discussed in this blog.

References:

1. World Health Organization. Stress [Internet]. World Health Organization. 2023. Available from: https://www.who.int/news-room/questions-and-answers/item/stress
2. Smith JC. Stress management: A comprehensive handbook of techniques and strategies. Springer Publishing Company; 2002.
3. Esch T, Stefano GB. The neurobiology of stress management. Neuroendocrinology letters. 2010 Jan 1;31(1):19-39.
4. Barlow DH. Principles and practice of stress management. Guilford Press; 2007 Aug 16.