There is hardly anyone in our lives who does not feel the word 'stress' at one time or another, right? When an exam is approaching, when there is a problem at work, when there is a family problem... It is very normal for us to feel a little pressure, a burden, at times like these. In fact, this is a natural response of our body and mind to some dangerous or threatening situation. But if this mental stress becomes frequent and persistent, it can have a serious impact on our mental health. That is what we are going to talk about today.
How does stress affect your mental health?
Simply put, when you feel stressed, your body automatically changes. Imagine, you're walking down the street and a car suddenly comes at you. Your heart rate increases, your breathing quickens, your muscles tense, and you start sweating, right? That's our body's 'fight or flight' response. That's the natural response to 'fight or flight'. This is controlled by our autonomic nervous system.
A little bit of stress like this can help us perform better and stay focused during a time like an exam. That's good. But if this situation continues, that is, if chronic stress occurs, it is not good for both our body and mind. This increases the risk of developing mental health problems such as depression, anxiety, psychosis, and substance abuse.
Remember, stress is not a disease. But if it continues, it can pave the way for mental illness .
There are many symptoms that can be seen in chronic stress. Let's take a look at what they are.
| Characteristic type | Commonly seen symptoms |
|---|---|
| Mental/Emotional | Feeling like you can't control everything, like your head is heavy. Being constantly anxious and restless Hopeless, depressive feelings Panic attacks Lack of self-confidence Inability to make decisions Getting angry quickly, frequent mood swings |
| Physical | Loss of appetite or overeating Insomnia or excessive sleeping Change in sexual desire Feeling tired all the time Headache , muscle pain |
| Behavioral | Withdrawal from society and friends Loss of interest in work Neglect of family responsibilities Increased use of alcohol, cigarettes, or other drugs Decreased efficiency at work or school |
Why do we feel so much stress?
There are many things that can cause stress. It varies from person to person. Some common causes are:
- Big life changes : Things like losing a job, the death of a loved one, the breakup of a marriage, or having to move to a new place.
- Feeling like you have no one to help you: Feeling like you have no one to talk to or ask for help when you have a problem can be very stressful and lonely.
- Sleep problems: Not getting enough sleep for days can cause both the body and mind to become tired and stressed.
- Physical Illness : Suffering from a long-term illness can also be a major cause of mental stress.
- Difficulty controlling emotions: When you can't control your emotions like sadness and anger, it's also a big stressor.
How to manage this pressure?
The best thing is that there are many things we can do to manage this stress. The most important thing is to identify what things are causing you stress. Then you can find ways to cope with them.
Exercise daily.
Do something like walking, running, or cycling for at least 30 minutes a day. When we exercise , our bodies release hormones that reduce stress and make us feel happy. It's very good for both your physical and mental health.
You need someone to help you (Support System).
Don't suffer alone. Keeping problems bottled up inside only increases stress. Talk to a close friend or family member. Sometimes, even if your problem isn't resolved, talking about it can be a great relief. Also, if needed, there are support groups just for this. At the same time, it's very important to talk to your doctor .
Engage in hobbies
Set aside some time to do something you enjoy. It could be reading a book, listening to a song, watching a movie, gardening, etc. These things can help you relax and feel happy.
Eat healthy food.
A well-balanced diet will also help you stay mentally stable. Eat more vegetables , fruits, and greens. Reduce sugary drinks and fast food as much as possible.
Practice relaxation techniques.
Meditation, yoga, and deep breathing exercises can be very helpful. Set aside 10-15 minutes a day, close your eyes, take a deep breath, and exhale slowly.
Organize your work.
When you have a lot of work to do, your head feels heavy. Therefore, when you make a to-do list, prioritize the most important things, and complete the tasks in an orderly manner, the weight on your head will be greatly reduced.
When should we seek medical advice?
Although stress is normal, it can sometimes be a serious condition. If you have any of the following symptoms, please do not ignore them and see a doctor immediately.
- If you can't handle the pressure of life, if you feel so heavy that you can't even do your daily tasks.
- If you have thoughts of harming yourself. This is a very serious situation. If you have such thoughts, tell someone you trust immediately and seek medical advice.
- If you've done various things to reduce your stress, but your symptoms have persisted for months.
- If you have symptoms like chest pain, difficulty breathing, dizziness, or nausea, you should go to a hospital's emergency room (ETU) immediately, as these could be signs of a heart attack.
Take-Home Message
- Stress is a part of our lives, but if it continues, it can damage mental and physical health.
- Identify your stress triggers and try to manage them.
- Exercising, eating well, engaging in hobbies, and practicing calming techniques can provide great relief.
- Don't suffer alone. Talk to someone you trust. Asking for help is not a sign of weakness.
- If you can't stand the situation, or if you have thoughts of harming yourself, see a doctor immediately. Don't put it off.
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