What is Stress?

Stress can be defined as the way you feel when you're under too much pressure. Research suggests that a moderate amount of pressure can be positive, making us more alert, helping to keep us motivated, and making us perform better. However, too much pressure, or prolonged pressure, can lead to stress. Stress can cause illness and physical and emotional problems.

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What happens to us physically when we are stressed?

When you are stressed, the body produces so-called 'fight or flight' chemicals, which prepare your body for an emergency. Adrenaline and noradrenaline raise your blood pressure, increase the rate at which your heart beats and increase the rate at which you perspire. They can also reduce blood flow to your skin and reduce your stomach activity. Cortisol releases fat and sugar into your system. Over time these chemicals and the changes they produce can damage your physical and mental health.

Symptoms

You may start to experience headaches, nausea and indigestion . You may breathe more quickly, perspire more, have palpitations or suffer from various aches and pains such as:

• chest pains
• constant tiredness
• constipation or diarrhoea
• cramps or muscle spasms
• craving for food
• dizziness/fainting
• lack of appetite
• nail biting
• feeling sick
• frequent crying
• nervous twitches/muscle spasms
• pins and needles
• restlessness
• sleeping problems
• loss of libido
• tendency to sweat.

Emotional changes

When stressed you may experience many different feelings, including anxiety , fear, anger, frustration and depression . These feelings can themselves produce physical symptoms, making you feel even worse. Extreme anxiety can cause giddiness, heart palpitations , headaches or stomach disorders. Many of these symptoms may make you feel so unwell that you then worry that you have some serious physical condition.

Behavioural changes

When stressed you may behave differently. For example, you may become withdrawn, indecisive or inflexible. You may not be able to sleep properly. You may be irritable or tearful all the time. There may be a change in your sexual habits, and even if you were previously mild-mannered you may suddenly become verbally or physically aggressive.

Causes

All sorts of situations can cause stress. The most common involve work, money matters and relationships with partners, children or other family members. Stress may be caused either by major upheavals and life events, however, sometimes there are no obvious causes.

Treatment

Do not be afraid to seek professional help. Many people feel reluctant to seek help as they feel that it is an admission of failure. This is not true and it is important to get help as soon as possible so you can begin to get better.

The first person to approach is your GP. He or she should be able to advise about treatment and may refer you to another local professional. Treatment can involve talking your problems through with someone trained to deal with stress conditions and may also mean the use of medication for a short period.

Stress busting techniques

An important step in tackling stress is to realise that it is causing you a problem.  If you find yourself becoming angry or upset you may find it helpful to take time out, even if only for five minutes. Try relaxing your muscles and calm yourself down by slow, deep breathing.  Try to identify the underlying causes of your stress. You may need to review your whole lifestyle. Are you taking on too much? Are there things you are doing which could be handed over to someone else?

A healthy diet will help prevent you becoming overweight and will reduce the risks of other diet-related diseases.  Keep smoking and drinking to a minimum and try doing some form of physical exercise, even if it's only a daily walk to the park. Take time to relax. Saying `I just can't take the time off' is no use if you are forced to take time off later through ill health. 

Sleeping problems are common when you have stress, but try to ensure you get enough rest. One of the best antidotes for stress is enjoying yourself so try to bring some fun into your life by giving yourself treats and rewards for positive actions, attitudes and thoughts.  Try to keep things in proportion and don't be too hard on yourself. After all, we all have bad days.

Quick guide to relieving stress

Take regular breaks at work

Don't underestimate fresh air

Keep changes simple

Talk to someone

Regular exercise

Relaxation techniques: eg Meditation, massage, hypnosis, aromatherapy, yoga, pilate's, acupuncture.