In today’s fast-paced world, stress seems increasingly prevalent. Recent surveys show that 70% of UK adults have felt overwhelmed by stress at some point in the past year. While short bursts of stress can be manageable and even beneficial, prolonged or recurring stress can lead to serious health issues. Understanding stress—its symptoms and management techniques—is crucial for maintaining both mental and physical well-being.
Explore the following resources: 10 tips for managing stress-eating, learn about how talk therapy can benefit gut health, and find out what burnout really means. Do you know the symptoms of anxiety? [LINK TO NEW FEATURE WHEN LIVE]
What is Stress?
Stress is defined as “a state of worry or mental tension caused by a challenging situation.” It serves as a natural human response that urges us to confront challenges. While we all encounter stress, how we manage it plays a significant role in our mental and physical health.
What are the Symptoms of Stress?
Stress can manifest in a variety of emotional, cognitive, behavioral, and physical symptoms:
Emotional Symptoms:
- A pervasive sense of dread and tension
- Inability to relax, leading to irritability and anger
- A feeling of being overwhelmed and out of control
Cognitive Symptoms:
- Persistent preoccupation with stressors
- Racing thoughts that are difficult to manage
- Increased forgetfulness
- Problems with concentration and reduced productivity
Physical Symptoms:
- Sleep disturbances, such as difficulty falling or staying asleep, or excessive sleeping
- Physical complaints, including headaches, gastrointestinal issues, and exacerbation of existing health problems (e.g., fibromyalgia, eczema)
- Tension-related pain in areas like the jaw, neck, and lower back
- Changes in appetite, whether increased or decreased
Behavioral Changes:
- Resorting to harmful coping mechanisms like increased alcohol consumption, smoking, or drug use, as well as smaller habits like nail-biting or hair-pulling.
- Abandoning activities once enjoyed, such as exercise or social interactions, due to feeling overwhelmed.
What Should I Do If I Think I Am Stressed?
Self-Help Strategies for Managing Stress
- Begin by identifying the specific stressors in your life—these might include financial pressures, work commitments, or health challenges.
- Visualize your responsibilities as glass balls and bouncy balls. Glass balls represent non-negotiable priorities, while bouncy balls can be temporarily set aside. Are there tasks you can delegate or postpone to create more space in your schedule?
- Prioritize self-care. Adequate sleep, healthy nutrition, daily physical activity, and regular breaks are vital for enhancing resilience against stress. Engage in activities that you find enjoyable and restorative.
Where to Seek Help for Stress
- Reach out to trusted family or friends who may provide emotional support or help with practical issues.
- Consider consulting a mental health professional, such as a counselor or psychologist, who can assist you in analyzing your stressors and developing effective coping strategies.
- If work-related stress is an issue, discuss your concerns with your line manager or HR to explore potential adjustments to your workload or hours.
- For financial stress, resources like the Citizen’s Advice Bureau can offer guidance on budgeting and payment plans.
- Remember, 32% of adults have faced suicidal thoughts and 16% have resorted to self-harm due to stress. If you are experiencing these thoughts, please seek immediate support from your GP, the Samaritans (call 116 123), or SHOUT (text 85258).
- If you find yourself using alcohol or drugs as coping mechanisms, consider whether these are genuinely beneficial and look for resources to assist you in reducing or eliminating use.
How Can I Cope With Stress?
Recognizing the subtle buildup of stress can be a challenge. Monitoring the signs and being proactive in addressing stressors is essential for maintaining mental health. While it may not be possible to eliminate all stressors from your life, being aware of your stress signals, prioritizing self-care, and seeking assistance when necessary can foster resilience and well-being.
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Dr. Laura Keyes is a Clinical Psychologist registered with the Health and Care Professions Council (HCPC) and an Accredited EMDR Therapist. She operates a private practice catering to both children and adults, offering psychological therapy for common mental health issues and assessments for neurodivergence (Autism & ADHD) in Bedfordshire and neighboring counties: drlaurakeyes.com
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