STRESS

Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price.

Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger—whether it’s real or imagined—the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.

The stress response helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you'd rather be watching TV.
But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.
It's important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You don't notice how much it's affecting you, even as it takes a heavy toll.
The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently. Not only can overwhelming stress lead to serious mental and physical health problems, it can also take a toll on your relationships at home, work, and school.

The most common ways people respond when they’re overwhelmed by stress are:

•  “Fight” – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
•  “Flight” – A withdrawn or depressed stress response. You pull away, space out, and show very little energy or emotion.
  

A third, more extreme stress response is associated with people who have experienced trauma or abuse:

• A tense or “freeze” stress response. You become frozen, your nervous system shuts down, and you can’t do anything. In extreme, life-threatening situations, you may even lose consciousness or faint, enabling you to survive high levels of physical pa However, until you’re able to arouse your body to a fight or flight response, your nervous system may be unable to return to its pre-stress state of balance.

Some signs and symptoms of stress overdrive are: Inability to concentrate, Poor judgment, Constant worrying, Aches and pains, eating more or less, Sense of loneliness, short temper, loss of sex drive, using alcohol or cigarettes to relax.

Dealing with stress and its symptom.

Since everyone has a unique response to stress, there is no “one size fits all” solution to dealing with it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Learn how to manage stress

You may feel like the stress in your life is out of your control, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems.

Remember the four A’s: avoid, alter, adapt, and accept

• Avoid unnecessary stress. Not all stress can be avoided, but by learning how to say no, distinguishing between “should” and “musts” on your to-do list, and steering clear of people or situations that stress you out, you can eliminate many daily stressors.
• Alter the situation. If you can’t avoid a stressful situation, try to alter it. Be more assertive and deal with problems head on. Instead of bottling up your feelings and increasing your stress, respectfully let others know about your concerns. Or be more willing to compromise and try meeting others halfway on an issue.
• Adapt to the stressor. When you can’t change the stressor, try changing yourself. Re-frame problems or focus on the positive things in your life. If a task at work has you stressed, focus on the aspects of your job you do enjoy. And always look at the big picture: is this really something worth getting upset about?
• Accept the things you can’t change. There will always be stressors in life that you can’t do anything about. Learn to accept the inevitable rather than rail against a situation and making it even more stressful. Look for the upside in a situation—even the most stressful circumstances can be an opportunity for learning or personal growth. Learn to accept that no one, including you, is ever perfect.
  

In addition to regular exercise, there are other healthy lifestyle choices that can help you better cope with the symptoms of stress.

• Set aside relaxation time. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response.
• Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress. Start your day with a healthy breakfast, reduce your caffeine and sugar intake, and cut back on alcohol and nicotine.
• Get plenty of sleep. Feeling tired can increase stress by causing you to think irrationally. Keep your cool by getting a good night’s sleep.