Stress 101: What You Need to Know About this Modern Epidemic

Stress is a natural human response that everyone experiences to some degree. When you experience difficult situations or challenges (stressors), your body produces stress responses (physical and mental) to help it face the stressful situations.

A little bit of stress can help us complete tasks, feel motivated and keep alert. However, stress can become a problem if levels are high or if we experience it over a long period of time. Too much stress can cause physical and mental health problems.

If you’re finding it difficult to manage stress yourself, it might be time to seek help.

‍Symptoms of stress

When you experience difficult situations or challenges, your body activates its stress response, the “fight or flight” response, that helps the body face stressful situations.

When a person has high stress levels or long-term (chronic) stress, continued activation of the stress response causes wear and tear on the body. Physical, emotional and behavioral symptoms develop. You might recognise signs of stress straight away, but at other times you might experience symptoms before realising you’re stressed.

Symptoms of stress may include:

Physical

• Low energy levels

• Aches, pains and muscle tension

• Headaches

• Rapid heartbeat, chest pain or difficulty breathing

• Sleep problems

• Feeling sick, dizzy or faint

• High blood pressure

• Jaw clenching or teeth grinding

• Stomach problems, including diarrhoea, constipation, and nausea

• Dry mouth

• Blurred vision or sore eyes

• Sudden weight gain or loss

• Developing rashes or itchy skin

• Changes to menstrual cycle

• Sexual problems

• Weakened immune system

• Worsening of existing physical health problems

Mental

• Racing thoughts

• Constant worrying

• Inability to focus

• Forgetfulness and disorganization

• Difficulty relaxing and quieting your mind

• Poor judgment

• Pessimism - seeing only the negative side

• Difficulty making decisions

• Worsening of existing mental health problems

Emotional

• Irritability or moodiness

• Feeling overwhelmed, as if you’re losing control

• Anxiety

• Depression

• A sense of dread

• Low self-esteem and feeling lonely

Behavioural

• Procrastinating or avoiding responsibilities

• Changes in appetite - either not eating or eating too much

• Avoiding others

• Being unable to enjoy yourself

• Feeling uninterested in life

• Having more nervous behaviors - such as nail biting, fidgeting, and pacing

• More use of alcohol, drugs or cigarettes

Causes of stress

Stress may be caused by one big event happening in your life or a build-up of lots of smaller things. There are many things in everyday life that can contribute to stress. Examples of stressors include:

Work

• Boring work

• Heavy workload

• Long work hours

• Tight deadlines

• Aggressive or high-pressure work culture

• Lack of autonomy

• Conflict with colleagues or bosses

• Job insecurity

• Discrimination or harassment

Life events

• Death of a loved one

• Marital separation or divorce

• Major personal illness or injury

• Getting married

• Loss of a job

• Birth of a child

• Moving to a new home

• Emotional well-being struggles

• Caring for an elderly or sick family member

• Traumatic events, such as accidents and natural disasters

Social/relational

• Isolation

• Conflict with others

• Lack of social support

Financial

• Increase in debt

• Inability to pay bills

• Unplanned expenses

• Pressure to make ends meet

• Long-term unemployment

Physical environment

• Noise

• Traffic

• Bright lights

• Discomfort due to extreme heat or cold

• Disconnection from nature

Treatment

There are no specific treatments for stress. However, there are treatments for some symptoms of stress, including psychotherapy, medication and self-care strategies. These might help if you are finding it difficult to manage stress yourself.

Psychotherapy

Cognitive Behavioural Therapy (CBT) is a type of talk therapy that focuses on finding negative thinking patterns and behaviors that contribute to mental health problems, such as anxiety. It teaches you helpful ways of thinking and behaving that help you manage difficult situations.

Medication

There is no specific medication for stress. However, there are medications a doctor might subscribe to help relieve or manage some symptoms of stress. For example:

• Sleeping pills, if you're having trouble sleeping.

• Antidepressants, if you're experiencing depression or anxiety alongside stress.

• Medication to treat any physical symptoms of stress, such as high blood pressure.

Self-care strategies

Here are a few helpful tips to help you manage and reduce your stress levels:

• Look after your physical health - exercise regularly, eat a healthy, balanced diet and get sufficient sleep.

• Look after your mental well-being – find time to relax, spend time in nature, develop your interest and hobbies, and be kind to yourself

• Build your support network - spend time with family and friends, and talk to someone you trust about how you’re feeling.

• Try a peer support group – talking to people with similar feelings or experiences can be helpful in coping with challenges.

• Learn relaxation techniques – breathing exercises, meditation, mindfulness or yoga - for example - may help ease stress.

• Identify your triggers – working out what may trigger stress can help you prepare for it.

• Organise your time – change the way you perform tasks to help you feel more in control.

Takeaway

A little bit of stress can help us feel motivated and keep alert. However, stress can become a problem if levels are high or if we experience it over a long period of time. Too much stress can cause physical and mental health problems.

If you are seeking help from a mental health professional to help you deal with stress, then online therapy can make a significant difference.

Cognitive behavioral therapy (CBT) is an effective treatment that teaches you ways to help you manage stressful situations, and research shows that online CBT is just as effective as in-person therapy.

Online therapy comes with the following benefits:

• Flexible - You can schedule therapy sessions for times that are most convenient for you.

• Convenient - You can access therapy from anywhere, from the comfort or your home or wherever you feel most comfortable.

• Time-saving - You don’t have to travel or spend months on a waiting list for a suitable therapist in your area.

If you’ve been struggling with stress, help is available for achieving better mental well-being.