Stress is a feeling or state of mental tension caused by stressful situations that might often feel like too much to bear. When we’re stressed, we may feel overwhelmed and challenged by circumstances. Stress is caused by anything, or anyone, who could pose a threat or challenge to our wellbeing or that of our loved ones. No one is immune to feelings of stress. It’s a natural response that the body experiences occassionally.
Is it good or bad to experience stressful situations?
Stress, in moderation, can be a motivating factor for us to grow and achieve new things in life. Good stress is temporary and prepares us for action.
Signs and symptoms of stress
When we’re experiencing stress or stressful situations, our bodies release two major types of hormones; adrenaline and hydrocortisone. These hormones help us to switch off certain functions of the body, like the immune system. In turn, the body switches on other short-term energy reserves.
When we feel threatened or psychologically aroused, our brains are wired to respond to challenges in the form of fight, flight or freeze (depending on the individual and their circumstances).
When we feel stressed, we may experience:
- An increase in our heart rate
- Tight muscles
- A sense of alertness and danger
- Sleep disturbances
- Fast breathing
- Increased blood pressure
- Debilitation of the immune system
- Digestive problems
- Memory loss
- Fatigue
- Headache
- Poor concentration
- Difficulty making sense of things or compiling thoughts
- Changes to our rate of speech.
When does stress become unhealthy?
The way we respond to stress can impact our health and wellbeing. Depending on how we respond to and deal with it, it could build up destructive behaviour patterns and promote negative thinking. Stress can also create unhealthy habits, depending on how it’s managed.
When stress interferes with our mental, psychological and physical health – to the point of not being able to function adequately, think properly or cope well, we increase our risk of facing a high stress situation.
When our stress levels are constantly high and unmanaged, we may increase our risk of developing mental health conditions (including chronic fatigue, anxiety, panic attacks or post-traumatic stress disorder).
How to deal with stress and stressful situations
One of the best cures for any condition is prevention. Thus, it’s important to be aware of our own triggers that may cause us to feel stressed. Importantly, we should learn to manage our triggers and practice effective self-care strategies.
Self-care
Self-care consists of strategies or activities that we can implement to improve our health, prevent hardships, manage existing conditions and boost our general wellbeing and self-esteem.
What does self-care look like?
Self-care starts by finding the balance between:
- Acknowledging the importance of valuing and respecting ourselves, establishing healthy boundaries, celebrating achievements, and building up our self-esteem; and
- Knowing our limitations, setting realistic expectations, accepting ourselves for who we are, avoiding putting ourselves down and comparing ourselves with others, because each one of us is unique.
Self-care in times of stress and stressful situations
Depending on the situation(s) you might be facing, it could be useful to start implementing some of these self-care strategies:
- Recognising and becoming aware of your reactions to stress
- Assessing the situation, prioritising tasks and setting realistic goals. Remember, sometimes it is okay to say “no” to others
- If the challenging situation is a matter of life or death, act immediately and contact an appropriate service, e.g. Police, ambulance or Lifeline
- Aim to deepen and slow down your breathing (if appropriate and time permits it). Breathe in for four seconds, hold for four seconds and let go for four seconds
- Identify your own triggers, vulnerable areas and aim to defuse them or avoid them if possible
- Give yourself permission to be human and to feel someone else’s pain, and to develop that sense of empathy and care for others
- Choose useful and healthy responses to painful and difficult situations (e.g. avoid drinking alcohol when under stress
- Work towards addressing your own responses and your own personal issues instead of blaming or pointing the finger at others. Take responsibility for your emotions
- Choose your battles wisely. That is, accept the reality of life, especially those things that you’re not in control of and that you can’t change. Instead, invest your energy working towards factors that you can improve or change
- Avoid making big decisions if you feel confused and cannot think clearly. Don’t rush the process. It’s better to take your time to process and think things through more carefully
- Practice mindfulness, if appropriate and time permits, focusing on the present moment
- Aim to see the positive side of the circumstance and ‘think outside the box’
- Allow yourself to take a break, especially in high stress situations
- Talk with people you trust or health professionals, to help you let go of held-in-thoughts and feelings, to build up that sense of connection and attachment with others, and to get their perspective
- Endeavour to keep healthy patterns of life such as eating healthy, exercising regularly and keeping a healthy routine to go to bed.
What are you prepared to do to self-care?
Write a list of things that you’re prepared to do and a list of things that you choose not to engage in when dealing with stressful situations.
It’s not selfish to engage in self-care. To take care of others, it’s important to take care of ourselves.
Still need help?
For more information about our counselling and wellbeing services, please visit our Social and Community Services page. Our team provides support to individuals, groups, families and communities to improve their wellbeing and work towards achieving their goals.