What is Stress?

Stress is emotional strain that is a result of difficult or adverse circumstances.  It is an emotional response, but it can have physical symptoms as well.  Some of the physical symptoms include:

• Digestive distress
• Diminished libido
• Muscle tension
• Headaches
• Fatigue
• High blood pressure
• Chest Pain

 
The emotional symptoms include:

• Irritability
• Depression
• Anger
• Feeling overwhelmed
• Racing thoughts
• Making bad decisions

 
Situations that cause concern are called stressors.  Stressors can be external like relationship issues or financial problems, but stressors are also internal like pessimism, what-if thoughts, or poor self-esteem related.
 
Stress is basically our perception of something difficult to deal with.  Stressors are somewhat individualized.  For instance, some people find gazing off a mountain top to be beautiful and peaceful while others are terrified of the height involved. 

Common external stressors are:

• Major life changes (good or bad)
• Work or school
• Relationships
• Finances
• Chores
• Family commitments

 
Internal issues include:

• Obsessions
• Pessimism
• Negative self image
• Unrealistic expectations

 
Ideally, we identify stress and utilize coping skills before it negatively impacts our life.  If anxiety continues to be a problem and leads to dysfunction, it is time to meet with a psychiatrist.  Here are some indicators of dysfunction that show anxiety becoming unmanageable:

• Work or school performance drops
• “Self medicating” with alcohol, drugs, or tobacco
• Withdrawal from friends, family, or social situations
• Sudden outbursts of irritability or anger
• Impulsivity
• Contemplating hurting yourself or others

 
Coping Skills
Once stress begins impacting your life, it is time to get serious about learning coping skills.  When basic coping skills don't work, it is time to meet with a counselor to learn more advanced skills.  Here are some basic skills to practice:

• Exercise – Regular exercise can reduce anxiety and improve overall mood.  Walking, dancing, rowing, biking, jogging, and swimming are all excellent choices.  Small changes can also improve activity. Park further from the entrance of work and stores. 
• Social Interactions – Instead of texting, call or go out to socialize.  Meet friends at the gym, church activities, museum, or attend a special event. Find an activity that feels comfortable or enjoyable and do it with someone you care about.  
• Healthy eating – Eating lean protein, fruits, and vegetables helps to regulate energy intake and improve stability of energy throughout the day.  Caffeine, sugar, and alcohol can all create spikes in energy that end in crashes.  The spikes in energy can be anxiety inducing and cause jitters. The crashes end up with you being less productive.  Diminished efficiency can result in getting behind.  This is just more to worry about. Healthy eating ends up playing a big role in our stress level.
• Sleep - Good sleep is important for us to solidify memories and recuperate from the day before.  A lack of sleep and/or reduced quality of sleep can both end up causing anxiety the next day.  I know getting behind can causes stress, but our mind doesn't process information well when sleep deprived.  Adequate sleep is needed to be at our best.