What are the possible signs and symptoms of stress?
Stress affects the mind, body, and behavior in many
ways and has the potential to harm your health, emotional well-being, and
relationships with others.
|
How
stress can affect your mind |
How
stress can make you feel |
|
·
Memory
problems. ·
Difficulty
making decisions. ·
Inability
to concentrate. ·
Seeing only
the negative. ·
Repetitive
or racing thoughts. ·
Poor
judgment. |
·
Moody and
hypersensitive. ·
Restlessness
and anxiety. ·
Depression. ·
Anger and
irritability ·
Sense of
being overwhelmed. ·
Lack of
confidence. |
|
How
stress can affect your body |
How stress
can affect your behavior |
|
·
Headaches. ·
Digestive
problems. ·
Muscle
tension and pain. ·
Sleep
disturbances. ·
Fatigue. ·
Chest pain. ·
High blood
pressure. ·
Weight gain
or loss. ·
Asthma or
shortness of breath. ·
Skin
problems. |
·
Eating more
or less. ·
Sleeping
too much or too little. ·
Neglecting
your responsibilities. ·
Increasing
alcohol and drug use. ·
Nervous
habits (e.g. nail biting, pacing). ·
Teeth
grinding or jaw clenching. ·
Overdoing
activities such as shopping. ·
Losing your
temper. ·
Overreacting
to unexpected problems. |
|
Health
Problems Linked to Stress |
|
|
·
Heart
attack ·
Hypertension ·
Stroke ·
Diabetes ·
Depression ·
Obesity ·
Eating
disorders |
·
Substance
abuse ·
Ulcers ·
Irritable
bowel syndrome ·
Memory loss ·
Insomnia ·
Thyroid
problems ·
Infertility |
How
can I change my lifestyle habits to manage stress better?
§ Get enough sleep.
§ Connect with others and share your feelings.
§ Exercise regularly. Nothing beats
aerobic exercise to dissipate the excess energy. Physical activity plays a key
role in reducing and preventing the effects of stress.
§ Eat a balanced, nutritious diet.
Take time to eat breakfast in the morning, it will help keep you going
throughout the day.
§ Reduce caffeine and sugar. You’ll
feel more relaxed, less jittery or nervous, and you’ll sleep better.
§ Don’t self-medicate with alcohol or drugs. These lessen stress only temporary. Don’t mask the issue at hand;
deal with it head on and with a clear mind.
§ Do something for yourself everyday. Too much work is actually inefficient and can lead to burnout.
Recognize when you are most stressed and allow yourself some reasonable breaks.
Most importantly do things that make you happy.
How
can I handle stress better?
§ Have realistic expectations: Know
your limits. Whether personally or professionally, be realistic about how much
you can do. Set limits for yourself and learn to say “no” to more work and
commitments.
§ Reframe problems: See problems as
opportunities. As a result of positive thinking, you will be able to handle
whatever is causing your stress. Refute negative thoughts and try to see the
glass as half full. Your thoughts can become like a pair of dark glasses,
allowing little light or joy into your life.
§ Maintain your sense of humor: This
includes the ability to laugh at yourself. The act of laughing helps your body
fight stress in a number of ways.
§ Express your feelings instead of bottling them up: In order to live a less stressful life, learn to calm your emotions.
§ Don’t try to control events or other people: Many circumstances in life are beyond your control, particularly
the behavior of others. Consider that we live in an imperfect world. Learn to
accept what is, for now, until the time comes when perhaps you can change
things.
§ Ask yourself “Is this my problem?”
If it isn't, leave it alone. If it is, can you resolve it now? Once the problem
is settled, leave it alone. Don't agonize over the decision, and try to accept
situations you cannot change.
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