What is stress and how do you recognize it?
Stress is a natural reaction the body has to challenges (stressors). Each individual is bound to experience stress at a certain point. It can cause physical, emotional or behavioral changes.
It is important to recognize stress and manage it effectively, to avoid succumbing to the health effects of chronic stress.
There are 3 main types of stress:
•Acute stress: this is short term stress that fades away quickly.
•Episodic acute stress: this is acute stress that is experienced regularly.
•Chronic stress: This is long term stress that can continue for several weeks or months. Chronic stress can have detrimental health issues such as developing depression and anxiety hence must be properly managed.
Stress impacts your physical, mental and emotional/behavioral well-being.
You can identify stress if you notice the following symptoms:
Emotional/behavioral signs
- Feelings of being overwhelmed
- Sad mood- feeling uninterested.
- Anxiety- Feeling anxious, nervous or afraid
- Easily irritable, feeling impatient, restless and angry.
- Some people who develop severe stress may have suicidal feelings.
- Feeling lonely and worried
- Finding it hard to make decision and lack of concentration
- Withdrawal from people.
- Tendency to resort to use of substances such as drugs and alcohol
The physical signs of stress include:
- Exhaustion and fatigue
- Aches and pain
- Muscle tension and aches
- Panic attacks
- Feeling sick or dizzy
- Loss of appetite and development of digestive problems such as constipation, heartburn.
- Sudden weight gain or weight loss
- Increased heart rate and high blood pressure
- Developing sleep problems
- Changes to the menstrual cycle
- Sexual dysfunction
- Chronic stress can worsen exiting health problems
Which techniques can help you manage stress ?
It is important to develop stress relief practices to help manage stress:
•Physical wellbeing can help in managing stress. When you feel stressed, you can engage in simple physical activities such as taking a short walk to boost your mood.
•You can also engage in meditation and relaxation activities such as yoga, breathing exercises to help reduce stress.
•You can adopt self-care habits such as good hygiene, eating well and having rest and sleep. Such practices help your body handle stress better.
•Additionally you can boost your mood by focusing on your accomplishments.
•Setting achievable goals and adequate planning can also help manage workload related stress.
•Chronic stress that arise from tragedies can be managed by seeking professional help from a therapist.
•Also seek professional help when your stress symptoms take longer to go away.
How important are Physical activities/Exercise for mental and general health?
•Individuals who engage in physical activities and exercise have better mental health than those who do not.
•Exercise helps the brain to release chemicals such as endorphins and serotonin that boost an individual’s mood.
•Exercise helps boost mood, concentration, alertness and also help you sleep better.
•Exercise also helps improve cardiovascular and general physical health and fitness. It reduces your skeletal muscle tension and helps you feel more relaxed.
•Exercise can also be used as an outlet for your frustrations hence help you cope with and manage stress. It also helps to distract you from negative or depressive thoughts.
•If you engage in group exercises, you get an opportunity to socialize and receive social support, essential for mental and emotional wellbeing.
N/B: DO NOT live a life of zero physical activity/exercise!
Sedentary lifestyle exposes one to both physical and mental health risks. It is vital to regularly engage in simple home exercises such as flexibility exercise or routine outdoor exercise such as walking, cycling or even running.
