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We can probably all identify negative stress, but did you know that stress can also be positive?
Good stress, also known as eustress, can be beneficial to your health. Good stress, as opposed to bad stress or distress, can help with motivation, focus, energy, and performance. It can also be exciting for some people.
Bad stress, on the other hand, typically causes anxiety, concern, and a decrease in performance. It also feels uneasy, and if not addressed, it can lead to more serious problems.
WHAT ARE THE EFFECTS OF PSYCHOLOGICAL STRESS?
It's no secret that long-term stress can be harmful to our health.
Stress can have a negative impact on our lives. It can result in physical symptoms such as headaches, digestive problems, and sleep disturbances. It can also lead to psychological and emotional problems such as confusion, anxiety, and depression.
Untreated chronic stress, or stress that is constant and lasts for an extended period of time, can result in high blood pressure or a weakened immune system, according to the American Psychological Association.
It may also play a role in the development of obesity and heart disease.
WHAT ARE THE SIGNS OF PSYCHOLOGICAL STRESS?
There is a distinction to be made between a stressor and actual stress. A stressor is a person, place, or situation that causes you anxiety. Stress is the actual reaction to one or more of these stressors.
There are numerous situations that can lead to stress. According to Dr. Gary Brown, a licensed psychotherapist, some of the more common stressors are:
- Conflicts in family relationships
- new or expanded job responsibilities
- rising expectations
- financial difficulty
- bereavement of a loved one
- health issues
- relocating to a new location
- One or more traumatic incidents, such as a car accident or a violent crime
Knowing how to recognize the signs of stress is the first step toward developing strategies for dealing with its negative consequences.
The following are some of the more common physical, psychological, and emotional symptoms of chronic stress:
- a rapid heart rate
- high blood pressure
- feeling overwhelmed
- fatigue
- Sleeping problems
- poor problem-solving abilities
- apprehension that the stressor will not go away
- persistent reflections on one or more stressors
- Social withdrawal, sadness, frustration, loss of emotional control, inability to rest, and self-medication are all examples of behavioral changes.
STRESS REDUCTION TECHNIQUES
When it comes to stress management, small changes can go a long way toward improving your overall health and reducing stress. Having tools and strategies to fall back on in stressful situations can help keep your stress levels in check.
Find a balance: Tt's critical to structure some of your time so that you can be comfortably busy without feeling overwhelmed. Working hard does not always imply working efficiently. In fact, overworking can reduce productivity.
Lean on the people you can rely on: Reach out to someone you trust, such as a friend, family member, or coworker, before your stress levels rise. Sharing your feelings or venting your concerns may aid in stress reduction.
Maintain a journal: Make time to think about your day. Make a list of any thoughts or feelings you have. This can be a useful tool for helping you better understand your stressors and how you react to stress.
Be gentle with yourself: It's critical to understand that you're not weak because you're stressed. Stress is a natural reaction to stressors in your life.
Consume well-balanced, regular meals: When it comes to stress management, proper nutrition is your best friend. Skipping meals can cause a drop in blood sugar, which can lower your mood. This can also cause intense feelings of rage and frustration in some people.
Regular exercise is essential: Physical activity on a regular basis can improve your overall health and lower your stress levels. Endorphins are released by the body when you exercise. These feel-good hormones can also help with depression and anxiety symptoms.
Get plenty of sleep: When you're tired, your ability to manage stress suffers. Try to get the recommended seven to nine hours of sleep per night. If you suffer from insomnia, try to get as much sleep as possible, then schedule rest periods during the day.
Exercises for relaxation: These exercises involve tensing and then relaxing various muscle groups. They can include deep, slow breathing and progressive muscle relaxation.
WHEN TO SEE A PROFESSIONAL
A therapist or mental health professional can also assist you in coping with stress.
According to Dr. David J. Puder of Loma Linda University Behavioral Medicine Center, if your stress is chronic or accompanied by daily headaches, tight jaw, fibromyalgia, or constant fatigue, you should consider working with a mental health professional.
If you are experiencing depression, suicidal thoughts, or panic attacks, you should seek the help of a mental health professional.
When looking for a mental health professional, ask friends and family for recommendations. Puder suggests that you consider the following questions after your first session:
- Will you be able to trust the therapist?
- Do you believe you've been heard and understood?
- Do you feel free to express your opinion if you disagree with them?
- Can you tell they care about you as a person?
Answering these questions can help you determine whether or not this person is a good fit for you.
CONCLUSION
Stress is unavoidable, but there are ways to deal with it when it occurs. Stress can have different effects on your body and life depending on the type of stress and how long it lasts. It is critical to speak with your healthcare provider or a mental health professional if it begins to overwhelm you, your life, and how you function on a daily basis. If necessary, they can provide resources and potential treatments.