Stress in our everyday life

Stress in our everyday life
We generally use the word "stress" when we feel that everything becomes too much to handle - we are overloaded and wonder whether we can cope with the pressures placed upon us. Anything that poses a challenge or a threat to our well-being is a stressor. Some stressors are motivating and are good for you - without any stress at all many say our lives would be boring and probably feel pointless. However, when stress undermines both our mental and physical health, it can have negative consequences. That is why it is so important to learn how to cope with stress. But first, let's analyze this issue.
If we decide our available resources and skills are more than enough to deal with a situation, it is not seen as stressful to us. On the other hand, if we conclude that the required resources needed to effectively deal with a situation are beyond what we have available, we say that that the situation is stressful.

What usually happens to your body when you feel stressed? You can’t sleep well, your blood pressure rises, breathing becomes more rapid, your digestive system slows down, your heart rate rises, your immune system is weakened, and your muscles become tense.

It is interesting to note that some positive and pleasant situations may still be perceived as stressful. These symptoms may arise in response to a positive situation (moving to a new house) as well as a negative one (exam).Our bodies react to the strong stressor in the same way.

Some of the effects of stress may be reflected in your thoughts and feelings, as well as in your behavior.

Effects on your thoughts and feelings:	Effects on your behavior:
Anger Anxiety Burnout Depression Feelings of insecurity Forgetfulness Irritability Problems concentrating Restlessness Sadness Fatigue	Eating too much Eating too little Food cravings Sudden angry outbursts Drug abuse Alcohol abuse Higher tobacco consumption Social withdrawal Frequent crying Relationship problems

In order to cope with a stressful situation, it is important to know the cause of tension. What are the causes of stress? Of course, the triggers of stress for each individual will vary. However, the most common causes of stress are: bereavement, family problems, financial matters, Illness, lack of time, moving, relationships (conflicts), academic exam results, noisy neighbors, etc.

Individual responses to these situations vary. However, if you look at the column «Effects on your behavior» (spreadsheet), you will notice that human behavior under stress is most often associated with negative outcomes.

You can choose a constructive way to handle stress!

What can you do to manage your stress?

The first step is to learn to recognize when you are feeling stressed.

The next step is to choose a way to handle stress. One way is to avoid the event or thing that leads to your stress - but often this is impossible. A second way is to change how you react to stress. This is the more practical solution.

The following methods, which include self-help and self-management, can assist you in coping with stress:

Exercise - exercise has been proven to have a beneficial effect on a person's mental and physical state. For many people exercise is an extremely effective stress reliever.

Assertiveness - don't say yes to everything. If you can't do something well, or if something is not your responsibility, try to seek ways of not agreeing to do them.

Nutrition - eat plenty of fruit and vegetables. Make sure you have a healthy and balanced diet.

Time - make sure to set aside some time each day just for yourself. Use that time to organize your life, relax, and pursue your own interests. Put events into perspective.


Breathing - there are some effective breathing techniques which will slow down your system and help you relax.

Talk - talk to your family, friends, professors and your advisor. Express your thoughts and worries.

Relaxation techniques - meditation, massage, and yoga have been known to greatly help people with stress. Enjoy time with nature (e.g. look at flowers, the moon).
And,…

If stress is affecting the way your life functions, please turn to the AUCA psychologist for help. Heightened stress for prolonged periods can be detrimental to your physical health. You can find Renata Mambetova in the Medical Services Office, during the following days/times:
• Mondays from 12 p.m. until 5 p.m.
• Wednesdays from 9 a.m. until 2 p.m.
• Thursdays from 1 2p.m. until 5 p.m.
If you would like to schedule an appointment, please write to: [e-mail]

References:

1. 
   The Relaxation & Stress Reduction Workbook by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay and Patrick Fanning
   
2. 
   The Stress of Life, Hans Selye, New York: McGraw-Hill, 1956
   
3. 
   Lazarus, R.S. (1966). Psychological Stress and the Coping Process. New York: McGraw-Hill.