Do you also have stress? Let's find out exactly what stress is!

Do you also have to run around from the time you start your day until you go to bed at night? With work at the office, problems at home, children's education, exams... does it feel like your head is bursting with all this, and your heart feels heavy? If so, you are not alone. We all face this experience at some point in our lives. Today we are going to talk about this thing we all talk about called 'stress' or 'mental tension'.

Simply put, stress is a natural response of our body and mind to a challenge or change in our lives. In fact, our bodies are designed to recognize and respond to stress. This response is what helps us adapt to new situations. Sometimes stress is good. Imagine you have an important exam coming up. The little bit of stress you feel at that time makes your body want to work harder, stay up longer, and study. That's a good thing. But the problem starts when this pressure, this challenge, keeps coming without any rest.

What are the main types of stress?

The stress we all feel is not the same. There are three main types of stress. Knowing this will help you understand what kind of stress you are feeling.

How does stress affect our body?

When you feel stressed, your body's Autonomic Nervous System (ANS) kicks in. This is what controls things like your heart rate and breathing. This system's "fight-or-flight" response is what prepares our body to deal with a stressful situation.

However, when you have long-term, or chronic, stress, this 'fight-or-flight' response continues to be activated. This causes great fatigue and damage to the body. This can cause you to develop physical, mental, and behavioral symptoms.

Symptoms caused by stress

These symptoms can vary from person to person. Some people may have several of these symptoms, while others may have other symptoms.

Does stress cause skin rashes? (Stress Rash)

Yes, some people can develop pink, raised welts (hives) on their skin when they are stressed. These can be itchy, burning, and even painful. These are usually caused by an allergy to something, but sometimes severe stress can also be a cause. Your doctor may prescribe an antihistamine to treat these. But, more importantly, manage your stress.

What causes stress?

There are countless things that can cause stress. Also, what is stressful for one person may not be stressful for another. Some causes can be good things and some can be bad things.

Here are some common causes of stress:

• Illness or death of a family member or loved one
• Getting married, separating or divorcing
• Money issues
• Moving to a new home
• Going on vacation (sometimes that's stressful too)
• Having a child
• Retirement from work

In addition to these, short-term stress can also occur due to the small things we face in everyday life.

• Studying for a big exam
• Preparing for a presentation at work
• Having a fight with a friend
• Having to complete a lot of work in a short period of time
• Having lots of small problems at the same time (e.g. getting stuck in traffic, spilling coffee on your body, being late for work, etc.)

The dangerous consequences of long-term stress

Chronic stress, if left untreated, can lead to many long-term health problems.

• Immune system: Increases the risk of developing conditions such as arthritis, fibromyalgia, and psoriasis.
• Digestive system: Weight gain or loss, stomach ulcers, and irritable bowel syndrome may occur.
• Heart and circulatory system: Leads to conditions such as high blood pressure, increased heart rate, and palpitations.
• Reproductive system: Increases the risk of problems such as infections, polycystic ovarian syndrome, and infertility.

In addition to all this, long-term stress increases the risk of developing mental health conditions such as depression or anxiety .

How can you get rid of and manage stress?

We can't completely eliminate stress from our lives. But we can stop it from controlling us. Here are some simple ways you can practice daily.

• Be physically active: When you start to feel stressed, get some exercise. Even just going for a short walk can improve your mood.
• Reflect on yourself at the end of the day: At the end of the day, instead of dwelling on the things you couldn't do, take a moment to reflect on the things you accomplished.
• Set goals: Set small goals for the day, week, and month. This will give you a sense of control over everything.
• Relaxation activities: Try things like meditation, yoga, and deep breathing exercises. These can be learned online or through smartphone apps.
• Eat well, sleep well: Eating a balanced diet, getting enough exercise, and getting enough sleep help the body cope with stress.
• Get used to saying "no": Don't take on more responsibilities when you're too busy or stressed. Get used to saying "no" politely.
• Talk to loved ones: Stay connected to people who calm you down, make you happy, and help you. Talking things out with a best friend or family member can be a great relief.
• Talk to a doctor or counselor: If none of this helps, don't be afraid to talk to your doctor .

When should I see a doctor?

It is very important to seek medical advice in the following cases.

• If you feel like you can't take this pressure anymore .
• If stress is affecting your physical health (e.g. high blood pressure, stomach upset).
• If the symptoms do not subside after trying the simple methods mentioned above.
• If you are unable to cope with the stress and are using alcohol or drugs .
• If you have thoughts of harming yourself (in such a case, go to the ETU immediately).

Your family doctor can advise you, prescribe medication if necessary, or refer you to a mental health counselor such as a psychologist or psychiatrist.

Stress, Stress in Sinhala, Mental Health, Stress management, Stress management