Stress

Stress is a physical, mental or emotional factor that puts pressure on your body and mind. Stress can initiate the ‘fight or flight’ response, which is a complex reaction of neurology and endocrinology systems. Under stress, your body releases chemicals such as cortisol, adrenaline and noradrenaline that provide strength and energy for protection. However it shuts down your ability to think and respond. Even though stress is an essential part of the human system, it affects one’s performance and induce illness if it exceeds the tolerable limit.

Types of stress

Stress can be divided into two types namely Acute Stress and Chronic Stress. Acute stress is quite intense but short lived whereas chronic stress is longer lasting and not extreme as the other type.

        Stress can also be classified based on the causal factors such as External Stress and Internal Stress. The former one is caused due to environmental, psychological and social conditions, whereas the latter is due to illness, medical procedure or other health related conditions.

Causes of stress (Stressors)

Internal Causes

• Pessimistic thoughts
• Constant worrying
• Lack of self confidence
• Over and unrealistic expectations
• Lack of flexibility

External Causes

• Sudden life changes
• Uncomfortable work or school environment
• Financial problems
• Relationship issues
• Health related issues
• Food habits
• Peer pressure
• Work load and time pressure
• Bullying and any harassment problems
• Not taking enough time to relax

Signs and Symptoms of stress

Cognitive Symptoms

• Forgetfulness and related memory problems
• Lack of concentration
• Poor judgement
• Pessimistic attitude
• Anxiety and over reaction to trivial issues
• Constant worrying
• Trouble processing new information

Emotional Symptoms

• Irritability
• Moodiness
• Inability to relax
• Feeling overwhelmed
• Sense of loneliness
• Depression
• Suicidal thoughts
• Increased anger

Physical Symptoms

• Stomach ailments such as diarrhoea, constipation and so on
• Nausea and dizziness
• Irregular heart rate
• Loss of sex drive
• Frequent allergy attacks and other illnesses
• Neck and back pain
• Sweaty hands and feet
• Rashes and other related skin problems
• Difficulty breathing

Behavioural Symptoms

• Irregular appetite
• Irregular sleeping pattern
• Ignoring responsibilities
• Sudden use of drugs, alcohol and nicotine to relax
• Nervous habits like nail biting, hair pulling, grinding teeth, etc.

Stress Management Techniques

• Regular exercise and involving in more physical activities
• Engaging in social activities
• Make time for yourself
• Focus on things that boost your self-confidence
• Avoid stressors by taking control of the situation
• Alter the situation by sharing and communicating with the concerned people
• During unavoidable circumstances, adapt to the stressors
• Organize the work patterns
• Let the employer know that you are under stress and seek professional counselling
• Use of medication under the supervision of a medical professional
• Follow healthy and active lifestyle
• Follow meditation and other breathing techniques
• Good personal habits
• Seek spiritual support
• Music and dance