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. | Stress
Stress is one of the physical and emotional reactions we all experience in daily life. Stress affects everyone; in fact, 3.5 million Canadians are estimated to suffer from severe stress.
In small doses, stress can energize and motivate. Some stress is necessary to enable us to live effective and exciting lives. Too much stress, however, can negatively affect our health, relationships and job satisfaction, as well as our personality, feelings and perceptions. Stress is a problem if the situation is chronic or if our response is inadequate, prolonged or excessive.
So, how does stress affect us? When we are under constant stress, concerns may arise. This type of stress is called chronic stress and it can seriously damage our health. The effects of chronic stress show themselves in a variety of symptoms and behaviours. Physical disease may occur, including high blood pressure, heart attack or chronic muscle tension. It is further suspected that long-term stress makes one more likely to get infections, and research suggests that chronic stress is a factor in certain types of cancer. Chronic stress may also lead to mental and emotional problems such as feelings of anxiety and depression, lowered motivation and self-esteem, irritability and restlessness, difficulty sleeping, memory problems, eating disorders or abuse of drugs and alcohol. People under chronic stress may also suffer from sexual, relationship or work problems.
Many things can lead people to feel stressed. The situation that is stressful is called the stressor. Stressors can be short-term, such as a fright or a job interview; they can also be prolonged situations, such as ongoing family conflicts or a continually noisy environment. Events that trigger major life changes, including being fired, a death, or moving away from friends and community, can be extremely stressful. However, stressors need not be dramatic events; they may simply be the hassles of daily living. Stressors also include your perception of the situation, lack of goals, self-blame, isolation, illness, and poverty and discrimination.
What can you do about it? Stress management includes self-management, creation and use of supportive relationships, as well as social and environmental change. There are three major ways to manage stress:
1. Alter the situation - that is, take some action to change what's happening.
2. Avoid the situation.
3. Accept the situation if you can neither avoid nor alter it.
There are also a number of things you can do to build your resistance and help you feel more able to deal with stressful events when they occur:
- Begin by making time for yourself to do things you enjoy, to have some peace and quiet, or to practice some relaxation techniques such as deep breathing, meditation or progressive muscle relaxation. Finding this time may require you to be more realistic about your goals, or to plan your time more effectively.
- Good nutrition, regular exercise and getting enough sleep will also help you cope with stress - so will a sense of humour and a supportive network of other people.
- Finally, watch for early signs of chronic stress: tension, headaches, sleeping or eating problems, inability to concentrate, and frequent illness. Have an annual physical examination and seek other professional help if necessary.
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