Stress Management-Types,Causes,Signs,Effects,Ways to Deal with Stress and Diagnosis
Stress- A common psychological problem-In this era of technology and science, it can be clearly seen that standard of living has increased but so as the stressors (the events or situations causing stress). Nowadays stress has become a common problem along people. Stress is defined as any situation which disturbs the balanced life of a person. In psychology, it is a feeling of emotional strain or pressure, a kind of psychological pain, which arises as a result of the events that threaten or disrupt our physical or psychological functioning which include -work, behaviors of others, losing job, death, separating from our loved ones many more. It’s our body’s way of dealing with situations. Even it is not always negative, to have some amount of stress, is actually positive for us, in order to motivate us towards achieving our goals.
Types of stress-
- Acute stress
- Episodic acute stress
- Chronic stress
It’s the common type of stress which don’t last long, it arises as an immediate reaction to a new challenge, event. This is healthy kind of stress which motivates us to take challenges, to achieve goals mostly happens at the time of exams, meeting a deadline etc.
Episodic acute stress
When acute stress occurs frequently it is known as episodic acute stress. The people having this kind of stress are ought to get irritated and anxious over pity things and are pessimistic in nature. they can’t help them self to stop their stress and feel pressurized, they only accept stress as a part of their life. They mostly end up having high blood pressure, heart disease and irritable bowel syndrome.
The acute stress if not taken in control it last for long period, and end up to become chronic stress. It is the kind of serious and harmful stress which may lead to change in neurobiology of brain causing psychological problems like depression, anxiety and others health risks such as heart disease, suicide, cancer, lung disease etc. which happens because of traumas recently being faced by the person, dangerous situation etc.
Causes of stress
Stress is actually our body’s response to the stressors or the situations. Level of stress depends upon a person’s way of handling a situation. As a problem, which is threatening for someone may be challenging for the other one. Therefore, the response of such is ‘flight or fight’ response (physiological response to harmful events). In which, either the person fights with the situation or flee from the threat. These situations he is facing; can either be internal or external.
They may include internal factors, which are being responsible for our stress, which can be unfulfilled expectations, negative self-talks, change in life, and because of some bad lifestyle habits like excess consumption of caffeine, alcohol, drugs, eating a lot of fired and junk food and the constant lack of sleep. This is many times because of personality traits too, which disturbs the introverts as they less communicative.
They may include problems occurring in the outside environment, which may include stressful events like death, war, failure, traumatic experiences, change. Some work related stress like financial issues, work pressure, overload, underload etc. And other hassles of life including minor annoying events, which can affect our psychological well-being like authoritative parenting, death of closed ones which may lead to the feeling of being isolated.
Signs of stress
Stress being a silent killer basically starts from mild physical problems likes aches, but further increasing to severe and unbearable circumstances related of behavioral, emotional as well as cognitive problems leading to depression, post-traumatic stress disorder, schizophrenia etc. The early signs of it can be –
- Loss of appetite
- Extreme pains
- Frequent sickness
- Lost sense of humor
- Aggressive or impatient
- Overthinking (unable to stop your thoughts)
- Uninterested in life
Effects of stress
Stress affects us physically as well as psychologically, depending upon the type and amount of severity of stress of a person. These also depends on a person’s attitude towards the problem that can be optimistic or pessimistic. Physical effects can last less time than the psychological ones. Some of the effects are –
Physical issues –
- Heart disease
- Sexual dysfunction
- Weak immune system
- Digestive problems
- Respiratory problems
- high blood pressure
Many other emotional, behavioral, cognitive and physical problems happen because of over stress, and may turn people into alcoholics and drug addicts, because people wants to avoid their stress through consumption of these, which may increase their risk to catch many serious diseases too.
Psychological issues – (Cognitive, behavioral and emotional)
- Memory problems
- Constant worrying
- Unable to concentrate
Ways to deal with stress
Stress can be reduced only if we decide to let go the situation consciously by accepting them if it’s out of our control.
2.Breathe slowly and deeply
At the time of stressful situations it is really important to calm our self-down through meditating or technique of guided imaginary for relaxation, with constant slow breathing and concentrating on our body. It really fresh our mind and reduces stress.
3.Maintaining social support
Sometime it’s good to talk to your parents, friends or closed ones about your problems. Sometimes it good to get burden off from our heart by communicating with the one who understands.
4.Eat healthy diet
Stress can be reduced by having proper balanced diet and by keeping our body adequately hydrated with plenty of water. We should avoid junk food and should not skip meals, these are required for our body to work effectively and efficiently. As healthy mind lives in a healthy body.
5.Take adequate sleep
7-8 hours is basic requirement of our body. If we don’t sleep our body is unable to get relaxed. Sleep is a kind of natural meditation for our body. If we Won’t sleep, we will remain restless and worry over pity things.
One of the best way to reduce stress is physical exercise which include yoga, gymming etc. As they are the best way to channelize one’s energy productively and helps to reduce stress. It reduces the level of stress hormones in our body and leads to the production of endorphins (a chemical in the brain), that is a natural painkiller and mood elevator.
Nature is a really good mood changer, one can just go outside and enjoy the different beauties of nature and forget about all their problems. It’s really effective in improving one’s mood.
8.Help from experts
If you are still unable to reduce the stress and being anxious a lot, then it will be good to talk to a counselor or consult a psychiatrist. As they will be able to help you as per the conditions with some treatments or medications.
Diagnosis or treatments
There are no as such diagnosis or treatments for stress. But if someone is having a lot of troubles fighting their stress and experiencing signs they can seek help through talking treatments with experts, medications related to the symptoms being faced by the individual as perceived by the experts or doctors, therapies like Eco therapy in which people do physical exercise in the nature or green places. Or other therapies too include yoga, meditation, massages etc. are being benefits in reducing one’s stress.
Stress, thus can be controlled or reduced with one’s own will power and optimism but cannot be completely treated. People and experts can just help you to cope up, but it all depend on you that how you prepare yourself to be mentally strong, so that nothing can take away your peace of mind at any cost. Our body is our only asset that stays with us lifetime, so it’s our responsibility to take care of it like a temple, which can only happen if you start letting go the things which are out of our control or sometimes taking the situation as a challenge instead of threat.