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Why stress happen & how to manage it?

Stress, in everyday terms, is a feeling that people have when they are overloaded and struggling to cope with demands. These demands can be related to finances, work, relationships, and other situations, but anything that poses a real or perceived threat or challenge to a person’s well-being can cause stress. Stress can be a motivator. It can be essential to survive. The “Fight or Flight” mechanism can tell us when and how to respond to danger. However, if this mechanism is triggered too easily, or when there are too many stressors at one time, it can undermine a person’s mental and physical health and become harmful. According to the annual stress survey conducted by the American Psychological Association (APA), average stress levels in the US rose from 4.9 to 5.1 on a scale from 1 to 10 in 2015. The main reasons given were employment and money.

Fast Facts on Stress:

  1. Stress helps the body to prepare to face danger.
  2. The symptoms can be both physical and psychological.
  3. Short-term stress can be helpful, but long-term stress is linked to various health conditions.
  4. We can prepare for stress by learning some self-management tips.

What is Stress?

Stress is the body’s natural defense against predators and danger. It flushes the body with hormones to prepare systems to evade or confront danger. This is known as the “Fight or Flight” mechanism. When we are faced with a challenge, part of our response is physical. The body activates resources to protect us by preparing us either to stay and fight or get away as fast as possible.

The body produces large quantities of the chemical cortisol, adrenaline, and nor-adrenaline. These trigger an increased heart rate, heightened muscle preparedness, sweating, and alertness. All these factors improve the ability to respond to a hazardous or challenging situation. Factors of the environment that trigger this reaction are called stressors. Examples include noises, aggressive behavior, a speeding car, scary moments in movies, or even going out on a first date. The more stressors we experience, the more stressed we tend to feel.

Changes to the Body

Stress slows normal bodily function, such as digestive and immune systems. All resources can then be focused on rapid breathing, blood flow, alertness, and muscle use. The body changes in the following ways during stress:

  1. Blood pressure and pulse rate rise
  2. Breathing is faster
  3. Digestive system slows down
  4. Immune activity decreases
  5. Muscles become tense
  6. Heightened state of alertness prevents sleep

How we react to a difficult situation will affect how stress affects us and our health. A person who feels they do not have enough resources to cope will be more likely to have a stronger reaction, and one that can trigger health problems. Stressors affect individuals in different ways. Some experiences that are generally considered positive can lead to stress, such as having a baby, going on a trip, moving to a nicer house, and being promoted. This is because they often involve a major change, extra effort, new responsibilities, and a need for adaptation. They are also steps into the unknown. The person wonders if they will cope. A persistently negative response to challenges can have a detrimental effect on health and happiness. However, being aware of how you react to stressors can help reduce the negative feeling and effects of stress and manage it more effectively. The APA recognizes three different types of stress that require different levels of management.

Acute Stress

This type of stress is short-term and is the most common way that stress occurs. Acute Stress is often caused by thinking about the pressures of events that have recently occurred or upcoming demands in the near future. For example, if you have recently been involved in an argument that has caused upset or have an upcoming deadline, you may feel stress about these triggers. However, the stress will be removed or reduced once these are resolved. It does not cause the same amount of damage as long-term, chronic stress. Short-term effects include tension headaches and an upset stomach, as well as a moderate amount of distress. However, repeated instances of acute stress over a longer period of time can become chronic and harmful.

Episodic Acute Stress

People who frequently experience acute stress or whose lives present frequent triggers of stress have Episodic Acute stress. A person with too many commitments and poor organization can find themselves displaying Episodic Acute stress symptoms. These include a tendency to be irritable and tense, and this irritability can affect relationships. Individuals that worry too much on a constant basis can also find themselves facing this type of stress. This type of stress can also lead to high blood pressure and heart diseases.

Chronic Stress

This is the most harmful type of stress and grinds away after a long period. Ongoing poverty, dysfunctional family, or an unhappy marriage can cause Chronic stress. It occurs when the person never sees an escape from the stress and stops seeking solutions. Sometimes, it can be caused by a traumatic experience early in life. Chronic stress can continue unnoticed, as people can become used to it, unlike Acute stress that is new and often has an immediate solution. It can become part of an individual’s personality, making them constantly prone to the effects of stress regardless of the scenarios they come up against. People with Chronic stress are likely to have a final breakdown that can lead to suicide, violent actions, heart attacks, and strokes.

Causes

We all react differently to stressful situations. What is stressful to one person may not be stressful to another. Almost anything can cause stress. For some people, just thinking about things or several small things can cause stress. Common major life events that can trigger stress include:

  1. Job issues or retirement
  2. Lack of time or money
  3. Bereavement
  4. Family problems
  5. Illness
  6. Moving home
  7. Relationships, marriage, divorce

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