STRESS
Stress is a natural human feeling. When you are under pressure or dealing with an emotion, stress occurs. Also, you can feel a little stress when you are doing your daily activities. It affects your success in life. Because it makes you interested in doing daily activities actively. But, if you are working under a lot of stress, it can become a problem. The ability to handle stress varies from person to person. Also, stress can affect your thoughts, thinking and actions.
Symptoms of Stress
- Irritability
- Anxiety
- Mood drop
- Low self-esteem
- Having negative thoughts
- Difficulty agreeing
- Excessive alcohol use and smoking
- Talking to much
- Change in eating habits
- Forgetting
- Difficulty making decisions
- Headache
- Body pain
- Constipation
- Sweating
- Dry mouth
- Dizziness
- Changes in the pattern of urination and toileting
- Difficulty breathing
- Sexual dysfunction
The symptoms of stress vary from person to person.
Causes of Stress
It is difficult to identify the exact cause or causes of stress. Like mention before, They vary from person to person.
Some common reasons are,
- Economic problems
- Employment issues
- Death of a loved one
- Family problems
- Problems in relationships with others
- Examinations
- Disease
- Problems between loved ones
When you are under stress, your body secretes more stress hormones such as Cortisol, adrenaline and noradrenaline. When you are stressed, more of these hormones are added to the bloodstream. That way, your body adapts to deal with stress and risk. This concept is called “Fight or fight”. But, if you continue to feel stressed, your body’s stress hormone levels will continue to rise, causing symptoms.
How to Diagnose?
There is no specific test to diagnose stress. Your doctor will ask you about your symptoms, family information, social information and work (Personal life and work) history to make a diagnosis. Sometimes, your doctor will recommend that you keep a stress diary. That way, it becomes easier to find the cause or causes of your stress and the factors that increase stress.
Complications due to Stress
Prolonged stress can cause complications.
- High blood pressure
- Paralysis
- Heart disease
- Diabetes
- Gastritis and stomach ulcers
- Sleep-related problems (Insomnia, excessive sleepiness)
- Depression
- Anxiety
- Eating disorders
- Decreased immunity
- Increased use of alcohol, cigarettes, and drugs
- Increased risk of accidents
- Sexual problems
How to control stress?
Keep a stress diary for several weeks. Write down in a diary the times of your stress, the date, time, place, details of the people you were with, your feelings, thoughts, physical symptoms, and what you were doing. Keeping a stress diary can help you get an idea of what causes stress, triggers, and what to do to manage stress.
Avoid unhealthy stress coping strategies.
- Smoking
- Drug use
- Drinking alcohol
- Eating too much or not eating
- Withdrawal from society (family and friends) and isolation
- Excessive sleeping or lack of sleep
- Temper tantrums and violence
Instead, adopt healthy strategies to manage stress
- Take a walk
- Swim
- Ride a bike
- Connect with a friend on the phone
- Spend some time in nature
- Do the homework
- Spend time with pets
- Enjoy the music
- Watch a movie
- Read good books
- Write a letter or a poem. Or, draw a picture
Relax your body and mind. Learn about relaxation therapies such as meditation and breathing exercises. Exercise often. Often, exercise does not reduce stress, but it gives the body strength to cope with stress. Make time for your hobbies too.
According to one’s abilities, make only the goals that one can reach in life. Give up the extremes of life. Find the valuable aspects of your life. Make a good schedule and plan your time. Always try to do one task at a time.
If possible, avoid or modify stressful situations. Or, adapt to such situations or accept that such things exist. Learn to think of the good in stressful situations and people. Change your negative responses to stress.
Talk to a loved one often. Enjoy spending time with friends.
Think about ways to control stressors. Always think positively.
Eat a balanced healthy diet. Avoid eating foods containing caffeine and sugar.
Get enough sleep. A good night’s sleep will relieve your tiredness, so you will feel refreshed the next day.
If following the above strategies, you cannot control your stress, it is advisable to see your doctor. Your doctor will guide you in managing problematic stress as well as treating other underlying diseases and complications of stress.
Counselling, cognitive-behavioural therapy (CBT), anger management techniques, and stress management groups are good treatments for stress. If you have depression or anxiety as a complication of stress, your doctor may prescribe antidepressants or anxiolytics. Medicines cannot cure depression. But, they can provide short-term relief.