The term “stress” may be considered and felt by an individual when a situation or event is perceived by a person as being overwhelming, beyond their abilities to cope, and threatening to their well-being.
The results of stress can leave individuals feeling exhausted, fatigued, and depressed. Thus, health problems can arise, such as headaches, upset stomach, insomnia, ulcers, high blood pressure, heart disease, and stroke. Additionally, stress can affect the person in many other ways and areas, including their work, relationships, school performance, social relationships, etc.
Why Does Stress Happen?
Stress is a natural response to a threatening situation, or, at least, something we consider threatening, even if, in reality, it’s not. This is what is called a Fight or Flight Response – when our body goes into hyperarousal, a physiological reaction occurs in response to a perceived attack, harmful event, or threat to our survival.
External Sources of Stress
Physical environment: noises, confined spaces, temperature, comfort
Social: conflict, confrontation, sensitizing
Organizational: changes, transitions, mergers, downsizing, deadlines, regulations, enforcement’s, rules, strict authority
Major life events: promotion, moving into a new home, new baby, death of a relative, wedding, divorce
Daily hassles: mindlessness, commuting, crowds, misplaced things, running errands
Internal Sources of Stress
Negative self-talk: criticalness towards self, over-analyzing, negativity, pessimistic thinking/attitude
Lifestyle: lack of sleep, overloaded schedule, caffeine, unhealthy diet, alcohol, drugs
Personality traits: perfectionism, workaholic, pleaser, difficulty setting healthy boundaries
Cognitive: all or nothing thinking, mind reading, unrealistic expectations, taking things personally, exaggerating, rigid thinking
How to Decrease Stress
- Introduce healthy lifestyle habits (day-by-day)
- Decrease (or eliminate) caffeine (coffee, tea, pop, chocolate)
- Maintain a well-balanced diet
- Regular exercise
- Decrease the consumption of junk food
- Engage in social activities, as well as leisure activities
- Practice relaxation, meditation, yoga, mindfulness therapy (like online hypnotherapy), or CBT.
- Enhance money and time management skills
- Learn to be assertive
- Increase coping skills
- Practice effective problem-solving skills
- Change your thinking
- Keep healthy expectations (realistic)
- Enjoy a sense of humour!
- Have a support system around you