STRESS

Stress is extremely common. Everyone experiences it at one point or another. By definition, stress is a physical and emotional reaction that everyone experiences as he or she encounters changes in life. These reactions can have positive (when it makes us deal constructively with daily problems and meet the challenges) or negative effects (when it becomes continues which can lead to depression and heart disease).

Symptoms of stress include increased heart rate, tense muscles, increased blood pressure, fear, confusion, anger, and sweating. These physical and emotional reactions may help us by focusing our concentration and other bodily functions to prepare for a challenge. Our ancestors experienced these symptoms when faced with a wild animal in front of them, but nowadays stress is not manifested in the same ways.

In my life stress comes in all different shapes and sizes. School is a constant source of stress. A full schedule, plus extracurricular activities becomes overwhelming at times. Also, uncertainty about my future and the major changes that lie ahead (college) has been a more current stressor.

Relationships, schoolwork, and personal responsibilities can be both positive and/or negative stressors. After meeting a challenge, the body relaxes as the heart rate, muscle tension, and blood pressure return to normal. This gives the body a chance to recover physically and for the person to feel emotionally rewarded for overcoming the challenge.  

Studies have shown that certain symptoms such as sweat and an increased heart rate is an advantage for acute stress or good stress. However, when physical and emotional stress reactions are non-stopping or perceived as non-stopping, the body never gets a chance to relax, knotted stomach constant tense muscles. This is known as chronic stress or bad stress.

Some risks associated with chronic stress include high blood pressure. This can lead to heart problems and even heart attacks. Migraine headaches, back pain, and ulcers are also frequently associated with stress. The immune system may also be weakened or compromised which makes the individual more susceptible to illness.

Sadly, many individuals with chronic stress may try to relieve chronic stress with illegal drugs, smoking, or alcohol. These stimulants may seem to reduce stress but the feeling will only last a short while and the person is likely to become addicted.

My Survival Guide to Stress

-a stressor is situation that causes stress

-it is necessary and imperative to identify what causes stress in order to try to control it

-common symptoms: headaches, tense muscles, shaky hands, fatigue, insomnia, heartburn

-emotions: nervous, fearful, confused, worried, irritable, hostile, inability to concentrate (these changes in behavior may cause one to snap at others, have accidents, and/or compulsively tap fingers)

-Preventing stress

1.      Avoid controllable stressors

2.      Plan major lifestyle changes: avoid taking on too much at one time

3.      Realize your limits: learn to say NO to new responsibilities you’re not sure you can fulfill

4.      Prioritize: don’t rush, do things one at a time and well

5.      Improve communication

6.      Share your thoughts

7.      Develop a positive attitude

8.      Reward yourself

9.      Exercise

10.  Eat and sleep well: can help develop a healthier lifestyle that is conducive to less stress

-Managing Stress

1.      Plan by visualizing expected events

2.      Think positively: put things into perspective

3.      Imagine potential negative big events: have a back-up plan in case things go differently than expected

4.      Relax with deep breathing

5.      Relax by clearing your mind

6.      Relax your muscles

7.      Relax with stretching and exercise

8.      Relax with massage therapy

9.      Ask for help

10.   Find professional help if needed