stress

Stress is not a medical diagnosis, but severe stress that continues for a
long time may lead to a diagnosis of depression or anxiety, or more severe
mental health problems.
stress is a condition or feeling experienced when a person perceives that "demands
exceed the personal and social resources the individual is able to mobilize." In
short, it's what we feel when we think we've lost control of events.
You can reduce the effects of stress by being more conscious of the
things that cause it, and learning to handle them better, using relaxation
techniques as well as other life-style changes.

What causes stress?
Situations which are recognised to be very stressful are associated with
change, and with lack of control over what is happening. Some of the
causes of stress are happy events, but because they bring big changes
or make unusual demands on you, they can still be stressful.
Some of the most stressful events are:
moving house
getting married
having a baby
bereavement
serious illness in yourself or a friend or family member.
Stress is also caused by long-term difficult circumstances, such as:
unemployment
poverty
relationship problems
caring for a disabled family member or friend
difficulties at work
bad housing
noisy neighbours.
Not having enough work, activities or change in your life can be just as
stressful as have too much activity and change to deal with.

Stress and the Way we Think
When we encounter a situation, we make two (often unconscious) judgments.
First, we decide whether the situation is threatening this could be a threat to our social
standing, values, time, or reputation, as well as to our survival. This can then trigger the
fight or flight response, and the alarm phase of GAB.
Next, we judge whether we have the resources to meet the perceived threat. These
resources can include time, knowledge, emotional capabilities, energy, strength, and
much more.
How stressed we feel then depends on how far out of control we feel, and how well we
can meet the threat with the resources we have available.
Signs of Stress
Everyone reacts to stress differently. However, some common signs and symptoms of the
fight or flight response include:
Frequent headaches.
Cold or sweaty hands and feet.
Frequent heartburn, stomach pain, or nausea.
Panic attacks.
Excessive sleeping, or insomnia.
Persistent difficulty concentrating.
Obsessive or compulsive behaviors.
Social withdrawal or isolation.
Constant fatigue.
Irritability and angry episodes.
Significant weight gain or loss.
Consistent feelings of being overwhelmed or overloaded.
Is stress harmful?
Stress can have a positive side. A certain level of stress may be necessary
and enjoyable in order to help you prepare for something or to actually
do it e.g. if you are taking part in a performance, taking an exam or you
have to do an important piece of work for a deadline it will be stressful
even if you enjoy it, and the stress itself will keep you alert and focussed.
Our physical reactions to stress are determined by our biological history
and the need to respond to sudden dangers that threatened us when we
were still hunters and gatherers. In this situation, the response to danger
was fight or flight. Our bodies still respond in this way, releasing the
hormones adrenaline and cortisol.
Adrenaline
The release of adrenaline causes rapid changes to your blood flow and
increases your breathing and heart rate, to get you ready to defend
yourself (fight) or to run away (flight). You become pale, sweat more and
your mouth becomes dry.
Your body responds in this way to all types of stress as if it were a
physical threat. You may merely be having an argument with someone,
but your body may react as though you were facing a wolf. If the threat
is physical, you use the effects of the adrenaline appropriately to fight
or to run, and when the danger is passed your body recovers. But if the
stress is emotional, the effects of adrenaline subside more slowly, and
you may go on feeling agitated for a long time. If the causes of stress
Is stress harmful?
Stress can have a positive side. A certain level of stress may be necessary
and enjoyable in order to help you prepare for something or to actually
do it e.g. if you are taking part in a performance, taking an exam or you
have to do an important piece of work for a deadline it will be stressful
even if you enjoy it, and the stress itself will keep you alert and focussed.
Our physical reactions to stress are determined by our biological history
and the need to respond to sudden dangers that threatened us when we
were still hunters and gatherers. In this situation, the response to danger
was fight or flight. Our bodies still respond in this way, releasing the
hormones adrenaline and cortisol.
Adrenaline
The release of adrenaline causes rapid changes to your blood flow and
increases your breathing and heart rate, to get you ready to defend
yourself (fight) or to run away (flight). You become pale, sweat more and
your mouth becomes dry.
Your body responds in this way to all types of stress as if it were a
physical threat. You may merely be having an argument with someone,
but your body may react as though you were facing a wolf. If the threat
is physical, you use the effects of the adrenaline appropriately to fight
or to run, and when the danger is passed your body recovers. But if the
stress is emotional, the effects of adrenaline subside more slowly, and
you may go on feeling agitated for a long time. If the causes of stress

Peoples tolerance of stress varies. A situation that is intolerable to one
person may be stimulating to another. What you feel is determined not
just by events and changes in the outside world, but how you perceive
and respond to them.



According to a 2012 survey by Karen Dwyer and Marlina Davidson, public speaking is our
number one fear. If, like many people, the prospect of speaking in front of an audience is
your worst nightmare, you'd probably be terrified.

There are all sorts of occasions in life when our nerves can get the better of us. Feelings
of anxiety a rapid heartbeat, shortness of breath, sweating, and light-headedness are
normal in these situations.
Fortunately, with a little practice, you can turn this nervous energy into positive
concentration using a technique called "Centering."


Centering is an ancient visualization technique that originated in Aikido the Japanese
defensive martial art of "spiritual harmony." It teaches you to focus on the here and now,
taking power away from outside concerns and negative thoughts, and helping you remain
stable and grounded.
Aikido trains your mind to control your body's reactions using the concept of "ki." This
holds that all physical and mental power comes from the flow of energy around your body.
Energy is lost when you are tense or stressed, but Centering redirects negative energy in
a beneficial way.
Think back to a time when you were feeling stressed or afraid. What physical reactions did
you experience? Tense muscles, rapid breathing, sweating palms, and a racing heart are
all common reactions to a stressful situation.
Now, imagine that all of these feelings are the result of energy flowing through your body.
Centering uses your mind to redirect this energy to the center of your body, giving you a
sense of inner calm.
The technique was adopted as a power-enhancing tool by sport psychologist Dr Robert
Nideffer in the mid-1970s, and he outlined it in his 1992 book, "Psyched to Win." It was
also championed by performance coach Dr Don Greene in his 2002 book, "Fight Your
Fear and Win."

When Centering is Useful
You can use Centering to improve your focus and manage stress before a speech,
musical recital, exam, job interview, negotiation, or sporting event whenever you need
to keep a clear head in difficult circumstances.
Centering can also be useful in more everyday situations. If you need to gather your
thoughts before a difficult conversation, or if you have to deliver bad news , use Centering
to channel your nerves so that you can communicate clearly, compassionately and
effectively.
How to Center Yourself
There are three steps to Centering:
Step 1: Focus on Your Breathing
Concentrate on breathing deeply, using your diaphragm to draw air all the way down into
your lungs.
Step 2: Find Your Center
Locate your "physical center of gravity" which, in Centering, is visualized as being about
two inches below your navel. Become familiar with where your center is, and remember
what it feels like you'll probably find that you feel grounded and stabilized by focusing
your mind on this part of your body.
When you begin to feel stressed, turn your attention to your center to remind yourself that
you have balance and control. Once you've found it, breathe in and out deeply at least five
times. Continue to concentrate on your center and feel the sensation of being stabilized
and on the ground.

Step 3: Redirect Your Energy
Finally, channel your energy into achieving your goal.
Imagine all of the energy in your body flowing into your center. Find some imagery that
works for you, for example picture this energy as a glowing ball, or perhaps a balloon.
Visualize putting all of your negative thoughts into the balloon and then releasing it. As
you inhale, say "l let..." and as you exhale, say "... go."
If you picture your energy as a ball, imagine throwing it far into the distance. If you see it
as a balloon, imagine it floating away above your head. Let go of everything that is
causing you to feel stressed. Imagine your center filled with calm.
On your next inhalation, think about what you want to achieve, and focus on thinking
positively . Use affirmations like, "The job is mine," or "I give great presentations," while
letting your tensions go. You could even repeat one word to yourself, such as "success,"
or "confidence."


Consequences of Stress
Stress impacts our ability to do our jobs effectively, and it affects how we work with other
people. This can have a serious impact on our careers, and well as on our general well-
being and relationships.
Long-term stress can also cause conditions such as burnout , cardiovascular disease,
stroke, depression, high blood pressure, and a weakened immune system. (Sure, if you're
stressed, the last thing you want to think about is how damaging it can be. However, you
do need to know how important it is to take stress seriously.)


Dealing with Stressful Situations: The Four As
Change the situation:
Avoid the stressor
Alter the stressor
Change your reaction:
Adapt to the stressor
Accept the stressor










Stress management strategy #1: Avoid unnecessary stress

Learn how to say no Know your limits and stick to them.
Whether in your personal or professional life, taking on more than you
can handle is a surefire recipe for stress.
Avoid people who stress you out If someone consistently causes
stress in your life and you cant turn the relationship around, limit the
amount of time you spend with that person or end the relationship
entirely.
Take control of your environment If the evening news makes you
anxious, turn the TV off. If traffics got you tense, take a longer but
less-traveled route. If going to the market is an unpleasant chore, do
your grocery shopping online.
Avoid hot-button topics If you get upset over religion or politics,
cross them off your conversation list. If you repeatedly argue about
the same subject with the same people, stop bringing it up or excuse
yourself when its the topic of discussion.
Pare down your to-do list Analyze your schedule, responsibilities,
and daily tasks. If youve got too much on your plate, distinguish
between the shoulds and the musts. Drop tasks that arent truly
necessary to the bottom of the list or eliminate them entirely.
Stress management strategy #2: Alter the situation
If you cant avoid a stressful situation, try to alter it. Figure out what you can
do to change things so the problem doesnt present itself in the future. Often,
this involves changing the way you communicate and operate in your daily life.
Express your feelings instead of bottling them up. If something
or someone is bothering you, communicate your concerns in an open
and respectful way. If you dont voice your feelings, resentment will
build and the situation will likely remain the same.
Be willing to compromise. When you ask someone to change their
behavior, be willing to do the same. If you both are willing to bend at
least a little, youll have a good chance of finding a happy middle
ground.
Be more assertive. Dont take a backseat in your own life. Deal with
problems head on, doing your best to anticipate and prevent them. If
youve got an exam to study for and your chatty roommate just got
home, say up front that you only have five minutes to talk.
Manage your time better. Poor time management can cause a lot of
stress. When youre stretched too thin and running behind, its hard to
stay calm and focused. But if you plan ahead and make sure you dont
overextend yourself, you can alter the amount of stress youre under.
Stress management strategy #3: Adapt to the stressor
If you cant change the stressor, change yourself. You can adapt to stressful
situations and regain your sense of control by changing your expectations and
attitude.
Reframe problems. Try to view stressful situations from a more
positive perspective. Rather than fuming about a traffic jam, look at it
as an opportunity to pause and regroup, listen to your favorite radio
station, or enjoy some alone time.
Look at the big picture. Take perspective of the stressful situation.
Ask yourself how important it will be in the long run. Will it matter in a
month? A year? Is it really worth getting upset over? If the answer is
no, focus your time and energy elsewhere.
Adjust your standards. Perfectionism is a major source of avoidable
stress. Stop setting yourself up for failure by demanding perfection.
Set reasonable standards for yourself and others, and learn to be okay
with good enough.
Focus on the positive. When stress is getting you down, take a
moment to reflect on all the things you appreciate in your life,
including your own positive qualities and gifts. This simple strategy can
help you keep things in perspective.
Stress management strategy #4: Accept the things you cant
change
Some sources of stress are unavoidable. You cant prevent or change stressors
such as the death of a loved one, a serious illness, or a national recession. In
such cases, the best way to cope with stress is to accept things as they are.
Acceptance may be difficult, but in the long run, its easier than railing against
a situation you cant change.
Dont try to control the uncontrollable. Many things in life are
beyond our control particularly the behavior of other people. Rather
than stressing out over them, focus on the things you can control such
as the way you choose to react to problems.
Look for the upside. As the saying goes, What doesnt kill us makes
us stronger. When facing major challenges, try to look at them as
opportunities for personal growth. If your own poor choices
contributed to a stressful situation, reflect on them and learn from
your mistakes.
Share your feelings. Talk to a trusted friend face to face or make an
appointment with a therapist. The simple act of expressing what youre
going through can be very cathartic, even if theres nothing you can do
to alter the stressful situation. Opening up is not a sign of weakness
and it wont make you a burden to others. In fact, most friends will be
flattered that you trust them enough to confide in them, and it will
only strengthen your bond.
Learn to forgive. Accept the fact that we live in an imperfect world
and that people make mistakes. Let go of anger and resentments. Free
yourself from negative energy by forgiving and moving on.
Stress management strategy #5: Make time for fun and
relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress
in your life by nurturing yourself. If you regularly make time for fun and
relaxation, youll be in a better place to handle lifes stressors.
Healthy ways to relax and recharge
Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with a good
workout.
Write in your journal.
Take a long bath.
Light scented candles.
Savor a warm cup of coffee or
tea.
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good book.
Listen to music.
Watch a comedy.
Dont get so caught up in the hustle and bustle of life that you forget to take
care of your own needs. Nurturing yourself is a necessity, not a luxury.
Set aside relaxation time. Include rest and relaxation in your daily
schedule. Dont allow other obligations to encroach. This is your time
to take a break from all responsibilities and recharge your batteries.
Connect with others. Spend time with positive people who enhance
your life. A strong support system will buffer you from the negative
effects of stress.
Do something you enjoy every day. Make time for leisure activities
that bring you joy, whether it be stargazing, playing the piano, or
working on your bike.
Keep your sense of humor. This includes the ability to laugh at
yourself. The act of laughing helps your body fight stress in a number
of ways.
Stress management strategy #6: Adopt a healthy lifestyle
You can increase your resistance to stress by strengthening your physical
health.
Exercise regularly . Physical activity plays a key role in reducing and
preventing the effects of stress. Make time for at least 30 minutes of
exercise, three times per week. Nothing beats aerobic exercise for
releasing pent-up stress and tension.
Eat a healthy diet . Well-nourished bodies are better prepared to
cope with stress, so be mindful of what you eat. Start your day right
with breakfast, and keep your energy up and your mind clear with
balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. The temporary "highs" caffeine and
sugar provide often end in with a crash in mood and energy. By
reducing the amount of coffee, soft drinks, chocolate, and sugar
snacks in your diet, youll feel more relaxed and youll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol
or drugs may provide an easy escape from stress, but the relief is only
temporary. Dont avoid or mask the issue at hand; deal with problems
head on and with a clear mind.
Get enough sleep . Adequate sleep fuels your mind, as well as your
body. Feeling tired will increase your stress because it may cause you
to think irrationally.
A lot of things can cause stress. You may feel stress when you go
on a job interview, take a test, or run a race. These kinds of short-
term stress are normal. Long-term (chronic) stress is caused by
stressful situations or events that last over a long period of time,
like problems at work or conflicts in your family. Over time, chronic
stress can lead to severe health problems.
Personal problems that can cause stress
Your health, especially if you have a chronic illness such as heart
disease, diabetes, or arthritis
Emotional problems, such as anger you can't express, depression, grief,
guilt, or low self-esteem
Your relationships, such as having problems with your relationships or
feeling a lack of friendships or support in your life
Major life changes, such as dealing with the death of a parent or
spouse, losing your job, getting married, or moving to a new city
Stress in your family, such as having a child, teen, or other family
member who is under stress, or being a caregiver to a family member
who is elderly or who has health problems
Conflicts with your beliefs and values. For example, you may value
family life, but you may not be able to spend as much time with your
family as you want.
Social and job issues that can cause stress
Your surroundings. Living in an area where overcrowding, crime,
pollution, or noise is a problem can create chronic stress.
Your social situation. Not having enough money to cover your
expenses, feeling lonely, or facing discrimination based on your race,
gender, age, or sexual orientation can add stress to your life.
Your job. Being unhappy with your work or finding your job too
demanding can lead to chronic stress. Learn how to manage job stress.
Unemployment. Losing your job or not being able to find work can also
add to your stress level.


Acute Stress
Of all forms of stress, acute stress is the most widely experienced one, since
it typically is caused by the daily demands and pressures encountered by
each one of us. While the word stress connotes a negative impression,
acute stress is what actually brings about excitement, joy and thrill in our
lives. Riding a roller coaster in a theme park, for instance, is a situation that
brings about acute stress, yet brings excitement. However, riding a higher
and longer roller coaster can bring so much stress that you wish it would end
sooner, or that you should have not gone for the ride in the first place. When
the long and windy ride is over, you might feel the effects of too much acute
stress, such as vomiting, tension headaches, and other psychological and/or
physiological symptoms.
Because acute stress occurs only at a very short period of time, these
symptoms might only come out when the stress has already accumulated:
Emotional distress, such as anger, anxiety, irritability, and acute periods
of depression
Physical problems, such as headache, pain, stomach upset, dizziness,
heart palpitations, shortness of breath, hypertension and bowel disorders
Episodic Stress
Acute stress that is suffered too frequently is called episodic stress. This type
of stress is usually seen in people who make self-inflicted, unrealistic or
unreasonable demands which get all clamoured up and bring too much
stress in their attempt to accomplish these goals. Episodic stress is not like
chronic stress, though, because this type of stress ceases from time to time
yet not as frequently as acute stress does.
Episodic stress is also typically observed in people with Type A personality,
which involves being overly competitive, aggressive, demanding and
sometimes tense and hostile. Because of this, the symptoms of episodic
stress are found in Type A persons. These include:
Longer periods of intermitted depression, anxiety disorders and emotional
distress
Ceaseless worrying
Persistent physical symptoms similar to those found in acute stress
Coronary heart diseases, or other heart problems
Chronic Stress
Chronic stress is the total opposite of acute stress; its not exciting and
thrilling, but dangerous and unhealthy. Chronic stress tears the life of a
person apart his mind, body or spirit.
This type of stress is brought about by long-term exposure to stressors, such
as unhappy marriage, traumatic experiences, unwanted career or job, stress
of poverty, chronic illnesses, relationship conflicts, political problems, and
dysfunctional families. These stressful situations seem to be unending, and
the accumulated stress that results from exposure to them can be life-
threatening, and can even lead a person to resort to violence, suicide and
self-harm. Serious illnesses like stroke, heart attack, cancer, and
psychological problems such as clinical depression and post-traumatic
disorder can originate from chronic stress.
Common physical signs and symptoms of chronic stress are:
dry mouth
difficulty in breathing
pounding heart
stomach ache
headache
diaphoresis
frequent urination
tightening of muscles
Mental signs and symptoms include:
sudden irritability
tension
problems with concentration
difficulty in sleeping
narrowed perception
frequent feelings of fatigue

]

Examples of Some Causes of Stress

Physical Stressors
Sleep debt
Excess/to little exercise
Poor diet
Drug misuse
Alcohol misuse
Excess heat
Excess caffeine
Chronic hyperventilation
Excess cold
Illness
Smoking
Hypoglycaemia
Lack of relaxation
Surgery
Chronic pain
Psychological Stressors
Work Stressors
Commuting
Time pressures
Job insecurity
Excess working hours
Workplace bullying
Company takeovers
Understaffing
Conflicts with colleagues
Low pay
Role ambiguity
Delegation problems
Lack of work recognition
Poor support/supervision
Workaholic
Family Stressors
Caring for a chronically ill
Excess anger
Unrealistic beliefs
Excess pessimism
Health worries
Unrealistic expectations
Excessive worrying
Unhappy childhood
Unemployment
Financial problems
Perfectionism
Loneliness
Low self esteem
Low levels of assertion
People pleasing
Boredom
Negative self talk
Personality
Rigid thinking style
Excessive self criticism
relative
Partner with health
problems
Partner with alcohol/drug
problems
Relationship difficulties
Arguments with children
Bereavement
Children leaving home
Social Stressors
Fear of crime
Living in an urban area
Poverty
Low social support
Bureaucracy/red tape
Rude, aggressive, unhelpful
people
Victim of crime
Problem neighbours
Racial harassment

Exams
Giving talks/presentations
Environmental Stressors
Pollution
Excess noise
Poor housing
Damp conditions
Traffic jams


Effective positions for relaxation


Support your head,
neck and knees
Head should be level,
not tilted back or
pushed forward







'Old' recovery position
Support under head
and knees
Good if pregnant








Support under pelvis
Good if overweight or
with large/heavy bust









Based on drawings by Michael Atherton, previously used
in the now discontinued The Mind guide to relaxation

12
How can I learn to relax?








Knees high enough
to reduce tension in
stomach muscles
Legs on chair sideways
Support right up to
behind knees
Good for relieving
lower backache


Ensure table is close
and arms are not
stretched out
Alternatively,
kneel beside a bed







Back fully supported
by chair
Chin and thighs
parallel to the floor
Feet and hands
resting easily