Stress is a normal part of life. According to the Economic Times, about 89% of the population in India says they are suffering from stress compared to the global average of 86%. Nearly 75% of respondents here do not feel comfortable talking to a medical professional about their stress and cite cost as one of the barriers(Economic Times,2018). Deadlines are fast approaching and a lot has to be done, the kids won’t stop screaming, and the boss is after your life to make these timely submissions. All these situations cause negative stress. But there are situations like winning a race or having a child which are causes of positive stress. Stress is a normal reaction the body has when changes occur. It can respond to these changes physically, mentally, or emotionally[1]. Stress can be experienced either externally i.e. from your environment or internally i.e. from your body and thoughts. There is no fixed definition for stress as it holds different meanings for everyone.
Stress can either be positive which keeps one alert and motivated or negative which is a result of facing continuous challenges without any relief. Our body has a “fight or flight response” that is activated in situations of emergency. It basically is a built-in response of the body that combats stressful situations. Although, prolonged activation of this response can take a toll on the body.
Stress that continues without relief leads to a condition called distress which is a negative stress reaction. Distress affects the body negatively by disturbing the internal balance and many problems such as headaches, stomach issues, blood pressure problems, sexual dysfunction, and problems related to sleep. Emotional problems like depression, anxiety, and panic attacks can also be a result of distress.
Causes of stress
Although everyone has different trigger points it has been found that work stress tops the list[2]. There are other factors as well:
- Heavy workload and deadlines with no gaps in between
- Long working hours
- Death of a loved one
- Financial issues
- Losing a job
- Having a child
- Chronic illness or injury
- Getting married
- Unrealistic expectations can make a person feel stressed when things don’t go as expected
Stress management tips:
- Identify the source of stress in your life: It’s easier said than done. It’s easy to identify the major life changes that could have resulted in stress but there are many minor issues that may be neglected and can cumulatively account for stress in life.
- Exercise: Maintaining a healthy lifestyle by exercising regularly helps in releasing pent-up energy and tension. The feel-good chemicals called endorphins are released which helps in maintaining overall health.
- Balanced diet: Eating right helps in maintaining a healthy lifestyle as stress can affect your appetite.
- Meditate: There are various ways of meditating which include practicing relaxation techniques, breathing deeply, or just doing exercises like jogging or swimming.
- Let go: A very important thing to keep in mind is to let go of things that you cannot control. There is no need to stress about or try to control things that are not in your hands.
- Realistic goals: It is necessary to always set realistic goals so as to not stress about it when things don’t go the way you want them to.
- Say no: Refrain from substance abuse. This is not a way of reducing stress. It is just a temporary feeling of ‘everything’s right’ that you gain upon their consumption. Their consumption can actually increase your stress levels.
- Be ready: Be prepared for situations that you know would be stressful such as job interviews
- Solve the smaller problems instead of just focusing on the big mount. Solving them will give you a sense of control and boost your confidence to solve more problems.
- If you are bothered about something with someone, talk to them instead of just letting it pile up within you.
Stress is a part of life. The stress levels of people differ based on their personalities. Some people just let go of things easily but then there are others who stress about very little things as well. It’s important to understand that you should not let stress take a toll on your body as it eventually adds up to the already existing stress. Positive stress is the way to go as it keeps you motivated. Try and avoid negative stress as much as you can.
“You must learn to let go. Release the stress. You were never in control anyway.” -Steve Maraboli