Are you feeling overwhelmed with work these days? Are you feeling overwhelmed with household chores? Do you sometimes feel like you're getting bored with everything? In fact, we all experience stress at some point in our lives. It's a part of life. The important thing is to learn how to deal with it and how to manage it. So, don't worry, let's talk about it in detail.
What exactly is stress?
Simply put, stress is the response of our body and mind to the various pressures and demands that come into our lives. These pressures can be physical, mental, emotional, or chemical. The word 'stress' has two components. One is the event that puts us under stress (the stressor), and the other is our response to it (the stress response).
Imagine, you are given a big project at the office, and you have to finish it in two days. This project is the 'Stressor'. The pressure, fear, and increased heart rate you feel at that time is the 'Stress Response'.
This stress can be classified as positive and negative.
- Good Stress : Sometimes stress is good for us. For example, when we feel a little pressure when an exam is approaching, we study hard. The little impatience and pressure we feel when our wedding is approaching, or when we are expecting a new baby, is also good stress.
- Bad Stress (Distress): This is what we usually call 'stress'. This includes the pressure caused by things like work problems, family disputes, and financial difficulties. If this continues, health problems will begin to arise.
How does stress affect the body? The "Fight or Flight" response
When we feel stressed, our body's sympathetic nervous system, which is part of our autonomic nervous system, is activated. This releases stress hormones into our body. These hormones prepare our body for an emergency. We call this the "fight or flight" response .
Imagine you're walking down the street and suddenly see a snake. What happens? Your heart beats faster, you sweat, your breathing quickens, and your body becomes more energetic. This is because your body is preparing itself to either fight the animal or run away. This is great for a short-term emergency.
But the problem is, if this stress continues, then those stress hormones will continue to be at high levels in the body. This can weaken our immune system . When the immune system is weakened, there is a greater chance of developing diseases.
What are the common symptoms of stress?
The symptoms of stress can vary from person to person, but there are some common signs. See if you have any of these.
| Characteristic type | Examples |
|---|---|
| Physical characteristics | Frequent headaches, stomach aches, nausea, chest pain, diarrhea, and numbness in the hands and face. |
| Emotional and behavioral changes | Getting angry quickly, crying for no reason, always being angry, restless, trying to stay away from others and be alone. |
| Sleep problems | Insomnia, nightmares, difficulty falling asleep, or sleeping too much. |
| Social connections | Constantly having problems with family, friends, and people at work. |
Very important: If you experience chest pain or numbness or weakness in your limbs, do not assume it is due to stress. Go to the nearest hospital Emergency Department (ETU) immediately.
6 simple ways to manage stress
Now that you know about stress and its symptoms, let's look at some simple ways to manage it and relax.
1. Find the cause of the stress.
The first thing to do is to figure out where your stress is coming from. Is it a job problem? A family problem? A financial problem? Maybe you've taken on too much? Once you've identified the exact cause, try to minimize those things as much as possible.
2. Talk to someone about what's on your mind.
Don't carry your burden alone. Talk to a trusted friend, family member, or counselor about this. It can be a great relief to have someone listen to your feelings without judgment.
3. Take some time for yourself.
Before you go crazy with everything going on in your head, take some time for yourself. Get away from the responsibilities of the world for a while and be alone. Read a book, listen to a song, take a walk in the garden, do something you enjoy. This will give your mind a lot of peace.
4. Set boundaries - get used to saying "no"
Don't take on more responsibilities than you can handle. When someone asks you to do something, if it's too difficult for you to do it, don't hesitate to say "no." It's especially important to prioritize your work, especially if you're trying to balance work and family life.
5. Practice deep breathing.
When we feel stressed, we unconsciously breathe very shallowly. And we hold our breath. Pay attention to your breathing, especially the exhalation, slowly and deeply. This can be incredibly relaxing. You can practice this with a bottle of soap bubbles that young children play with. Breathe from your stomach and blow the soap bubbles slowly and steadily through the tube. If you blow too hard, the bubbles will not form. If you blow too hard, the bubbles will not form. A uniform, smooth breath is what makes beautiful bubbles. When you feel stressed, use that breathing technique (without the soap bubbles).
6. Exercise daily
When we exercise, our brain releases natural chemicals called endorphins . These make us feel happy and relaxed. Studies have shown that daily exercise increases self-confidence and reduces stress. Also, when you go for a walk or run, your mind is focused on the activity, and the problems in your head are forgotten for a while.
When should I seek medical advice?
If you feel that this stress is interfering with your daily life (sleep, work, family life), and everything feels out of control, then definitely see your doctor. He or she can refer you to a professional counselor if you need to. They will give you practical advice on how to manage this stress without making it a burden on your life.
Take-Home Message
- Stress is a normal part of life, but if it continues, it can be harmful to your health.
- It is very important to identify the main causes of stress for you.
- Talking about your feelings with someone you trust can be a great relief.
- You can manage stress with simple things like taking time for yourself, exercising, and breathing deeply.
- If you can't handle it, get used to saying "no." It's not a sign of weakness.
- If the stress becomes too much to control, don't hesitate to seek medical advice.
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