Stress

:: Farhana Choudhury ::
What is stressStress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.
The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident. But if stress gets out of control, it may harm your health and your enjoyment of life.
Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.
What are the tell tale signs of stressThe Physical SymptomsThe physical symptoms of stress include a headache which is repetitive in nature and distinct from the variety which all of us experience every now and then: ‘most of us will have a headache occasionally, that’s fine but if we’re getting headaches most days it’s something to really take notice of.’ Stress might manifest physically in other ways; such as in skin problems, muscle and back problems, and general aches and pains. Weight gain could also be a warning sign: ‘we’ll often over indulge in things when we get stressed to compensate to make us feel good, which is when people start to drink too much, smoke more, eat inappropriate foods, quick fixes, sugar fixes, the cakes, the biscuits, the chocolate, the things that will pile on the pounds.’ 
The Emotional SymptomsEmotionally, stress might present itself in the form of irritability, heightened sensitivity which may lead to tears more easily than usual, and general grumpiness. In some people stress might cause them to withdraw from their usual social circle, make less of an effort in keeping up friendships and become more reluctant to go out. Less of an effort might also be made with regards to looking smart and tidy, because people are suddenly less bothered.
The Behavioural SymptomsThe final type of stress symptoms are behavioural. According to Jenny Edwards – Psychotherapist, sufferers of stress are more likely to notice this last group because they are more obvious: ‘a lot of the more physical symptoms that we’re perhaps experiencing earlier on we’ll choose to ignore…trivialise and say well, doesn’t everybody have that…’
How common is stressIt is difficult to estimate how common stress is because not everyone who has stress visits their GP. However, research suggests that a quarter of all adults will have a mental health problem, such as depression or anxiety, at some point in their lives. The same issues that contribute to these conditions, such as divorce and unemployment, may also cause stress. A recent survey estimated that during 2008 and 2009, over 400,000 people in Britain experienced work-related stress that was making them unwell. Another survey from 2009 found that around one in six workers thought that their job was stressful. Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:
§  Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.§ Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.§  Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated. Stress can be generated by external factors such as:
Major life changesWorkRelationship difficultiesFinancial problemsBeing too busyChildren and family
Stress can also be self-generated by factors such as:
Inability to accept uncertaintyPessimismNegative self-talkUnrealistic expectationsPerfectionismLack of assertiveness  Things that influence your stress tolerance levels §  Your support network A strong network of supportive friends and family members is an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress. 
§ Your sense of control If you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to take stress in stride. People who are vulnerable to stress tend to feel like things are out of their control.
§  Your attitude and outlook Stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life, and believe in a higher power or purpose.
§  Your ability to deal with your emotions. You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or afraid. The ability to bring your emotions into balance helps you bounce back from adversity.  
§  Your knowledge and preparation The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.
Unhealthy ways of coping with stressThese coping strategies may temporarily reduce stress, but they cause more damage in the long run:
§  Smoking§  Drinking too much§  Overeating or undereating§  Zoning out for hours in front of the TV or computer§  Withdrawing from friends, family, and activities§  Using pills or drugs to relax§  Sleeping too much§  Procrastinating§  Filling up every minute of the day to     avoid facing problems§  Taking out your stress on others (lashing out, angry outbursts, physical violence)  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 a 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 4 Foods That Help Reduce StressFollowing are four fantastic foods that can help to relieve your stress naturally. 1. AlmondsNot only are they tasty, but these crunchy little nuts can also help to soothe stress. They’re chock full of vitamins B2 and E, zinc and magnesium. Magnesium and B vitamins work in the body to produce serotonin, a neurotransmitter that helps to relieve stress and balance mood. Vitamin E is a powerful antioxidant that fights off free radicals, which are related to heart disease and stress. Finally, research has shown that zinc fights some of the negative effects that stress can have on our bodies. However, keep in mind that these nuts are high in fat, so snack on them in moderation.
2. Whole-Grain PastaIt’s not often that someone tells you that eating pasta is a good thing, is it? However, when it comes to battling stress, that’s just what it is! Carbohydrates such as those found in whole-grain pasta boost serotonin levels, soothing and calming your body and mind. When you get your carbs from whole-grain pasta instead of white bread and pastries, you’re ingesting complex carbs which take longer to digest, keeping you full and stress-free for longer. 3. AsparagusThese tasty veggies are high in folic acid, which helps to stabilize and balance your mood. When you are stressed out, your body releases hormones that can have an effect on your mood. Folic acid helps to rebalance your mood because it’s needed to produce serotonin. The great news? There are tons of tasty ways to enjoy asparagus, so dig out your recipes and get ready to create some delicious side dishes.
4. BlueberriesThese tiny berries are packed with vitamin C and antioxidants, which have been shown to relieve stress. Furthermore, blueberries have a low amount of calories, so they’re a great snack choice for those of you that are trying to lose weight or maintain your current weight. It’s also important to note that this fruit is a great source of fiber, so it can help to soothe the constipation and cramps that often accompany stress.
Stress Symptom Check ListHow many of these symptoms have you experienced during the last month? 
Tick all your symptoms from the list below: 
· Headaches· Backache· Tight or tense muscles·  Neck & shoulder pain· Muscle cramps or spasms· Other pain· Nausea· Poor sleep (insomnia)· Fatigue, lack of energy· Cold hands &/or feet· Tightness or pressure in the head· High blood pressure· Diarrhoea &/or constipation· Digestive upsets (cramps, bloating)· Stomach pains or ulcer· Skin conditions (e.g. rash)· Allergies· Colds (more frequent than usual)· Excess sweating· Palpitations, even at rest· Appetite change / weight change· Increase use of food &/or alcohol &/or cigarettes &/or recreational & prescribed drugs· Anxiety· Depression· Confusion· Irrational fears · Compulsive behaviour· Forgetfulness· Feeling ‘overwhelmed’ / ‘overloaded’· Feeling you ‘can’t slow down’·  Mood swings· Loneliness· Problems with relationships· Unhappy with work· More irritable than usual· Restlessness· Frequently feeling bored· Frequently worrying· Frequent feelings of guilt· Temper flare ups/anger· Crying, sometimes for no reason· Nightmares· Feeling apathetic·  Sexual problems &/or loss of libido Evaluate your stress level: 
Total Ticked:0 – 7 = low  Well done, it looks like you are looking after your health but don’t get too complacent.8 – 14 = moderate   This is borderline and you may need to make some lifestyle changes to improve your well-being.15 – 21 = high  You are showing many signs that your body is experiencing stress. You need to take action now to reduce your stress. 22 + = very high You have been stressed for some time and ignoring the warning signs. You should seek some professional help to reduce your stress.(www.solutions4stress.co.uk)