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Understanding Stress

Most people think of stress as being under pressure. But it's really about the conflict between what you perceive and how you react.  Acute stress often results when time is short and demands are heavy. Chronic stress builds up over time.  Some stress is normal.  But too much stress can have a negative effect on your mind and body. Fortunately, you can learn to manage stress.

Short-Term Stress

Short-term (acute) stress is caused by anything that temporarily throws you off balance.  This can be something as simple as a long line at the post office, or locking your keys in your car.  Although the stressful feelings can be very intense, they usually go away after a short time.

Long-Term Stress

Long-term (chronic) stress is constant, unrelenting pressure.  It can be caused by managing a busy household, or caring for an elderly parent.  It can also result from a lengthy illness, or a series of taxing events.  Long-term stress often leaves you mentally and physically drained. You may get the feeling the stress will never end.  Some people even get so used to the stress that they can't recognize it anymore.

Three Keys to Managing Stress

Some stress can be handled directly.  For instance, taking a time management
class may help control a crazy work schedule.  But when you can't avoid stress,
three keys can help you gain control.  Recognize your reaction to stress,
identity your sources of stress, and change the way you respond.

Recognize Your Reaction

Everyone's reaction to stress is different.  So the first step is learning how stress affects you.  Signs that you're under stress can be:

●   Physical (sweating, stomach in knots, headaches,
     tight muscles, rapid heartbeat)

●   Mental (worrying , feeling anxious, not being able
     to focus, having a sense of doom)

●   Behavioral (yelling, crying, becoming withdrawn,
     eating too much or too little, drinking too much)

Identify Your Sources of Stress

Sources of stress are called stressors.  They are unique for each person.  Some of your stressors may be easy to spot, like a tight deadline or a difficult boss.  But others may not be as obvious.  So when you feel yourself reacting to stress, try to figure out what's causing it.  Once you identify your stressors, it will
be easier to respond.  You can change the stressors.
Or, you can change how you respond to them.

 


Change Your Response

Changing your response is your most powerful tool for combating stress.  Even when you can't avoid stressors, you do have control over the way you respond. There are many methods for changing your response.  With practice, you can find one or more that work for you.
 

Recognizing Your Reaction to Stress

Each person's reaction to stress is different.  So it's important
to recognize your own stress profile.  What are your body,
mind and actions telling you?  Knowing how you react
to stress will help you learn to manage it.

Stress Affects Your Body

When you're stressed, you may experience physical changes like headaches, an upset stomach, tense muscles, rapid heartbeat −even skin problems.
These symptoms tend to go away when the stress is over.  But long-term stress can affect your overall health.  You may get sick more often and take longer to recover.  It may even worsen other health problems, such as high blood pressure.

Stress Affects Your Mind

Mental stress makes it hard to concentrate.  You may feel unfocused, impatient or more emotional.  You may also have trouble sleeping.  Instead of counting sheep until you sleep, you may be wide awake counting troubles.  That's because mental stress affects how you think and feel.  You can get stuck in a loop of worry.

                     Stress Affects Your Actions

Long-term stress can lead to negative actions.  You might yell at your spouse or withdraw from people who care about you.  It can also make you "shut down", so you end up doing nothing at all.  Some people seek relief through drinking, smoking or drug use, which can create new problems.

Identifying Stressors

Once you learn your reactions to stress, it gets easier to identify what causes them.
Stressors can be everyday events, major life changes or a combination of things.
They can also be both happy and sad.  Knowing more about stressors will help you find ways to manage stress.

                       Minor Hassles

Daily life is filled with little annoyances. Spilled milk, lost keys, a missed phone call.  These are rarely earth-shattering events.  But the stress they cause can build up over time.  Minor hassles also seem more painful if you're under long-term stress.

Major Changes

Moving, a divorce, or the loss of a loved one, are major changes.  They require you to adapt to a new lifestyle.
You may fear an unknown future, or worry about whether you'll be able to cope.  Even positive events, like marriage or the birth of a baby, can cause major stress.

                      Stress Overload

Being pulled in many directions can be exhausting − especially when you're juggling work and family.
Working late, taking kids to soccer, paying bills and
buying groceries may feel completely overwhelming.
For a time, life can seem totally out of control.

Feeling Helpless

Feeling helpless is a sign of long-term stress.  You may feel like you have no control over your life.  Even a faraway disaster told on the evening news may seem like it's part of your own troubles. Over time, these feelings may lead to depression.  If you feel "down" for weeks, talk with your doctor or a counselor. Depression can be treated.

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