How Stress Affects Your Life and What You Can do About It

When changes to your body occur, affecting the physical, emotional, and/or intellectual responses, this is known as stress.  It’s normal to feel this reaction, and it happens to all of us. We are all, as humans, designed to experience stress and react to it.

How your body adjusts to new situations is dependant on how you respond to stress. Stress can be a positive force; it keeps us alert, even motivated, and ready to identify and avoid danger. Let’s say, for example; you have a presentation due very soon. A stress response in this situation may heighten your senses to stay focused or help you physically to work a little bit harder and keep awake just a little bit longer.

So now we know that stress in the right situation can benefit a person from a small amount to making the difference between failing and achieving the goal originally sought out. But when stressors (those things causing the stress reaction) continue with little to no periods of relaxation over time, it can create a significant problem if not dealt with quickly enough. This is definitely where stress management training can provide healthier options to deal with the changes that are occurring.

How do you know when you are under stress?

When you experience the stressors (those changes or challenges in life you go through), your body will automatically produce both mental and physical responses. That is stress, plain and simple. Your body has an autonomic nervous system that runs automatically without the need for 24/7 direct control. Examples of this system are your heart rate, breathing, vision changes (think focusing or blinking as one of them), and more. Your autonomic system also has a built-in “fight-or-flight” response to stress that is designed to help you in situations that requires immediate action to be taken.

When a person experiences stress over a long period of time, this is known as chronic stress. It is a continued activation of the original stress response but, over time, will cause wear and tear over the body. Many emotional, physical, or behavioral symptoms will often develop as a result.

You might feel

• irritable, aggressive, impatient, or wound up
• over-burdened
• anxious, nervous, or afraid
• like your thoughts are racing, and you can’t switch off
• unable to enjoy yourself
• depressed
• uninterested in life
• like you’ve lost your sense of humor
• a sense of dread
• worried about your health
• neglected or lonely.

You might behave

• finding it hard to make decisions
• constantly worrying
• avoiding situations that are troubling you
• snapping at people
• biting your nails
• unable to concentrate
• restless, like you can’t sit still
• being tearful or crying.

What are the emotional and physiological signs of stress?

Physical symptoms of stress include:

• Aches and pains.
• Chest pain or a feeling like your heart is racing.
• Exhaustion or trouble sleeping.
• Headaches, dizziness, or shaking.
• High blood pressure.
• Muscle tension or jaw clenching.
• Stomach or digestive problems.
• Trouble having sex.
• Weak immune system.

Emotional and mental symptoms like:

• Anxiety or irritability.
• Depression
• Panic attacks.
• Sadness

Often, people with chronic stress try to manage it with unhealthy behaviors, including:

• Drinking alcohol too much or too often.
• Gambling
• Overeating or developing an eating disorder.
• Participating compulsively in sex, shopping, or internet browsing.
• Smoking, using drugs.

What are the ways of managing or reducing stress?

Stress is unavoidable in life; you cannot escape good or bad stressors. Knowing this will happen means that you can practice strategies

To either prevent or deal with that overwhelming feeling of stress:

• Turn to exercise (even a short walk will help) to boost your mood when you feel stress coming on.
• Stop focusing on what you haven’t accomplished yet. Take a moment out to look at what you have accomplished so far.
• Make daily, weekly, or monthly goals. By narrowing your focus, you can help feel more in control of the situation by its individual moments and its long-term tasks.
• Consider talking to a mindfulness coach or a credible therapist (or other medical professionals who deal with stress if needed) about your concerns.

Ways to prevent stress

These are only a few many daily strategies used to keep stress at arm’s length:

• Meditation, yoga, tai chi, breathing exercises, and muscle relaxation are good starts. There are many programs available online, on mobile, or found at your local gym or community center.
• Caring for your body every day is very important. Exercising, healthy eating, and getting enough sleep at night are vital in dealing with stress.
• Approach your day in a mindful way by staying positive and practicing gratitude. Take the time to acknowledge the good parts of your day and your life.
• Face the facts and accept that you cannot control everything in your life. Look for ways to help you to let go of those situations that you cannot change.
• Learn when to say “no.” This is incredibly important, especially when you are already under stress or when you are too busy. Unnecessary additional responsibilities at this time escalate existing stressors.
• Embrace your calm circle of friends. Stay connected with those around you who keep you grounded, make you happy, and provide the emotional support you need. They help with practical things, listening, and sharing responsibilities to avoid overwhelming stress.

Final Thoughts

Being stressed is natural and normal and will happen on occasion. It’s the long-term stress where symptoms can surface causing physical, and emotional problems as well as unhealthy behaviors. Try using the simple strategies and suggestions above to help relieve or manage your stress. But remember, if you continue to feel overwhelmed, talk to your doctor or any other credible professional who can assist with stressors in life.

Lists and strategies adapted from the Cleveland Clinic and other sources.