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What Is Stress?

How To Deal With Stress


Written by Christian Nordqvist
Knowledge center
Last updated: Mon 14 December 2015
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We generally use the word "stress" when we feel that everything seems to have
become too much - we are overloaded and wonder whether we really can cope with
the pressures placed upon us.

Anything that poses a challenge or a threat to our well-being is a stress. Some


stresses get you going and they are good for you - without any stress at all many
say our lives would be boring and would probably feel pointless. However, when the
stresses undermine both our mental and physical health they are bad. In this text
we shall be focusing on stress that is bad for you.

The difference between "stress" and "a stressor" - a stressor is an agent or stimulus
that causes stress. Stress is the feeling we have when under pressure, while
stressors are the things we respond to in our environment. Examples of stressors
are noises, unpleasant people, a speeding car, or even going out on a first date.
Generally (but not always), the more stressors we experience, the more stressed we
feel.
Stress - fight or flight response

The way you respond to a challenge may also be a type of stress. Part of your
response to a challenge is physiological and affects your physical state. When faced
with a challenge or a threat, your body activates resources to protect you - to either
get away as fast as you can, or fight.

If you are upstairs at home and an earthquake starts, the faster you can get
yourself and your family out the more likely you are all to survive. If you need to
save somebody's life during that earthquake, by lifting a heavy weight that has

fallen on them, you will need components in your body to be activated to give you
that extra strength - that extra push.

Our fight-or-flight response is our body's sympathetic nervous system reacting to a


stressful event. Our body produces larger quantities of the chemicals cortisol,
adrenaline and noradrenaline, which trigger a higher heart rate, heightened muscle
preparedness, sweating, and alertness - all these factors help us protect ourselves
in a dangerous or challenging situation.

Non-essential body functions slow down, such as our digestive and immune systems
when we are in fight-or flight response mode. All resources can then be
concentrated on rapid breathing, blood flow, alertness and muscle use.

When we are stressed the following happens:

Blood pressure rises


Breathing becomes more rapid
Digestive system slows down
Heart rate (pulse) rises
Immune system goes down
Muscles become tense
We do not sleep (heightened state of alertness)

Most of us have varying interpretations of what stress is about and what matters.
Some of us focus on what happens to us, such as breaking a bone or getting a
promotion, while others think more about the event itself. What really matters are
our thoughts about the situations in which we find ourselves.

We are continually sizing up situations that confront us in life. We assess each


situation, deciding whether something is a threat, how we can deal with it and what
resources we can use. If we conclude that the required resources needed to

effectively deal with a situation are beyond what we have available, we say that
that situation is stressful - and we react with a classical stress response. On the
other hand, if we decide our available resources and skills are more than enough to
deal with a situation, it is not seen as stressful to us.
How we respond to stress affects our health

We do not all interpret each situation in the same way.


Because of this, we do not all call on the same resources for each situation
We do not all have the same resources and skills.

Some situations which are not negative ones may still be perceived as stressful.
This is because we think we are not completely prepared to cope with them
effectively. Examples being: having a baby, moving to a nicer house, and being
promoted. Having a baby is usually a wonderful thing, so is being promoted or
moving to a nicer house. But, moving house is a well-known source of stress.
Exhausted woman holds her head
A hectic home life can cause you to feel stressed and exhausted

It is important to learn that what matters more than the event itself is usually our
thoughts about the event when we are trying to manage stress. How you see that
stressful event will be the largest single factor that impacts on your physical and
mental health. Your interpretation of events and challenges in life may decide
whether they are invigorating or harmful for you.

A persistently negative response to challenges will eventually have a negative


effect on your health and happiness. Experts say people who tend to perceive
things negatively need to understand themselves and their reactions to stressprovoking situations better. Then they can learn to manage stress more
successfully.

Perception of stress affects heart attack risk - people who believe their stress is
affecting their health in a big way are twice as likely to have a heart attack ten
years later, researchers at the University of Western Ontario found.

Too many things to do!


In modern society we lead ever more busy lives

In another study carried out at Pennsylvania State University, the investigators


found that stress was not the problem, but rather how we react to stressors. It
appears that how patients react to stress is a predictor of their health a decade
later, regardless of their present health and stressors.

Lead researcher, Professor David Almeida said "For example, if you have a lot of
work to do today and you are really grumpy because of it, then you are more likely
to suffer negative health consequences 10 years from now than someone who also
has a lot of work to do today, but doesn't let it bother her."
Some of the effects of stress on you

Possible effects of stress on your body:

A tendency to sweat
Back pain
Chest pain
Childhood obesity - researchers at The Children's Hospital of Philadelphia
published a report in Pediatrics in October 2012 explaining that a number of
stressors from parents can increase the risk of obesity in their children. Lead
researcher, Elizabeth Prout-Parks, M.D., said "Stress in parents may be an important
risk factor for child obesity and related behaviors. The severity and number of
stressors are important."

Examples of stressors include mental health problems, poor physical health,


financial strain, and trying to manage in a single-parent household.
Cramps or muscle spasms
Erectile dysfunction
Fainting spells

Headache
Heart disease
Hypertension (high blood pressure)
Loss of libido
Lower immunity against diseases
Muscular aches
Nail biting
Nervous twitches
Pins and needles
Sleeping difficulties
Stomach upset

Possible effects of stress on your thoughts and feelings:

Anger
Anxiety
Burnout
Depression
Feeling of insecurity
Forgetfulness
Irritability
Problem concentrating
Restlessness
Sadness
Fatigue

Possible effects of stress on your behavior:

Eating too much


Eating too little
Food cravings
Sudden angry outbursts
Drug abuse
Alcohol abuse
Higher tobacco consumption
Social withdrawal
Frequent crying
Relationship problems

On the next page we look at the common causes of stress, diagnosis and how to
deal with stress.