Stress developed as an evolutionary response to get us out of danger, to prime our physical response ensuring our survival and optimise our performance. In prehistoric times, this was a useful response for escaping the danger posed by a predator such as a sabre-toothed tiger, or to maximise the physical and cardio-vascular requirements humans needed to hunt and gather food, perhaps chasing after and overcoming their next meal. Our physical stress response is the same today as it was when we lived a hunter gatherer lifestyle, even though the stressors we face in the modern world are very different.
A Little Bit of the Right Type of Stress Can do us Good
A certain level of “good stress” is still a useful thing. It provides the energy and motivation to meet deadlines; the energy and enjoyment of taking part in a sports match; the focus and buzz needed to give a good performance on stage or in a work presentation. Or it can fuel the drive, determination and pleasure to get something done, such as booking and preparing for a holiday, that is for our wellbeing and will do us good. Indeed, an absence of excitement can lead to lethargy and depression, which can be detrimental for overall mental and physical wellbeing, so a manageable balanced baseline of stress is important for our wellbeing.
When Stress can be Harmful
However, stress becomes harmful when the baseline becomes increased over a long term. The stress response has a physical reaction on our physiology and our body is unable to tell what stressors are real and physical, and which are in our head or imagined. Whether faced with a physical or imagined threat, our body will respond in the same way.
The presence of adrenaline and cortisol in the blood stream will lead to increased blood sugar level fluctuations between high and low. The heart will beat faster to deliver more oxygenated blood to the skeletal muscle system, increasing blood pressure, which will remain high if the body does not expend it.
A build up of stress can affect sleep patterns negatively, resulting in sleep disorders such as insomnia. Increased blood pressure over time can increase the risk of heart attacks, strokes and atherosclerosis. The release of glucose and subsequent sugar highs and lows can be exacerbated by comfort eating the wrong type of food and provide a risk of diabetes. There can also be a correlation between stress levels and the development of certain illnesses. Stress can lead to mental health and low esteem, having an impact on interpersonal relationships. Some report a loss of libido or increased irritability and frustration. So over a period of time, this can all have a detrimental impact on our health and wellbeing. The Stress that Comes from Within Some of us can have a tendency to internalise our anxiety, which contributes to stress. This can be associated with a predisposition to worrying or a feeling of being inundated with tasks and never having enough time to manage everything.
Ruminating and worrying over an event or situation in the past or future can lead to an individual staying in a continued state of heightened stress, as the body re-experiences the stress response with every thought. Worrying about finances, work, deadlines and examinations is also another source of pressure. Unhappiness in a relationship or feeling put upon, criticised or unfairly treated may also fuel a heightened state. Undergoing ill health can also be incredibly stressful, through the diagnosis, treatment and recovery process, both to the individual affected or when supporting a loved one going through this.
The Pressures from External Stressors External stress can come from a variety of sources, including domestic and household pressures or responsibilities. Changes in family circumstances, such as divorce, pregnancy or a new child might also bring a certain level of stress. The pressures of a relationship and unreasonable demands from a partner might create a strain. Carer responsibilities for a family member, child or parent, serious illness and bereavement within the family or close circle can all lead to difficult times.
A lifestyle change such as losing a job and therefore bringing financial insecurity can cause stress for some. Likewise, moving house is a major lifestyle change that brings a huge workload. Work and studying are a very common sources of external stress, particularly when the workload and tasks exceed our capacity and we lack the resources to complete them, or if someone is given unreasonable and short deadlines consistently.
10 Ways to Help Manage Stress.
Here are Elizian Days’ top ten tips when it comes to managing stress. Take a breath and allow some time for self-care.
Take a holistic look at your lifestyle, across health, exercise, nutrition and sleep in order to work out and commit to a healthy plan.
Regular physical exercise and committing to a wellbeing plan will contribute to general health and help manage stress.
Carve out time in your schedule to relax. Work out what activities you enjoy and make time for them. Allow yourself time for finding hobbies and exploring new activities. Spend more time doing things you love and less time doing things that fuel the stress.
Addressing sleep issues by looking at how to improve sleep hygiene, will help you find strategies for a better night's sleep.
Practising mindfulness, meditation, breathing exercises and yoga all help reduce stress, and can engage the parasympathetic nervous system to bring the body back to a calm state following a time of excitement.
Eat a well-balanced healthy diet, choosing nutrient rich natural options and plenty of fresh fruit and vegetables. Think about the fuel you put in your body to provide the energy and nourishment you need.
Look at ways to get more organised, making choices about what the priorities are, in order to spend more time on the things that matter, and less time on the things that don’t. Focus on the positive. Set intentions and reaffirm them. Take regular breaks.
Find a confidant to confide in. Work out who is in your support network of people you can reach out to when you need them.
Writing things down, whether in a stress diary or journal help gets worrying thoughts out of your head. Once down on paper you can shut the book and put it away with those worries on the shelf.
Try to change what you can and learn to accept what you can't.
