There has been much in the news recently about stress at work and the problems that people have. They worry that admitting to stress will have consequences for their career and potentially continued employment. So what are the things that can help with stress, what can you do so that you do not get stressed to breaking point..
Stress is a natural reaction to a degree of stimulation. When we were all hunting woolly Mammoths this was useful, it provided a safety system for the preservation of life. If you spotted the sabre toothed tiger sneaking up on you, the stress response would kick in. Known as the fight or flight response your body triggers a reaction. So why does our body put us through this hormonal roller coaster, is this of use or a hindrance in modern day life?
In short your body is getting ready for action, getting ready to save itself.
- Adrenalin is released
- Your blood pressure rises
- Your heart rate rises
- Your breathing becomes shallower, more rapid
- You perspire
- Unnecessary functions like digestion shut down
Now it may just be me but I’ve not noticed too many sabre toothed tigers walking around the south side of Glasgow, That doesn’t mean that the triggers for this response have disappeared in the modern age. Your partner shouting at you, your boss making unreasonable demands, the kids screaming on and on and on or the driver in front who doesn’t seem to be able to drive. All of these examples of situations where if the pressure is right can trigger this stress response. However rather than reach for our axe, we are now more likely to do battle with words (fight) or to try to ignore the problem (flight).
Difficulties can arise when we don’t find channels to release all that pent up energy, or we are constantly in a state of fight or flight. We may suffer from the effects of its accumulation or succumb to the effects of long terms stress. Often we can look at the symptoms of stress in three distinct but interrelated categories. These are Physical, behavioural and Emotional. The Physical signs might be unable to settle to anything or shallow breathing or a change in skin colour. Behavioural changes can include avoidance of problems, closed body language or over or under eating. Emotional changes might include crying, laughing, aggression or anxiety. Many reading this article will recognise some of these symptoms (and others when they have felt stressed or under pressure.
But stress is not an entirely bad thing. On one level it is the body’s reaction to a stressful challenge; it is the thing which can power us to achievements. It is a necessary response, because there are dangers in the modern world we need to get away from, the car which unexpectedly turns into our path, the mugger in the street or getting out of a fire. The real difficulty is when it is not an exception but rather the constant. This happens when multiple events seem to hit you, perhaps you would cope with any one or two on their own but they keep coming and you never seem to get a rest from the stress and the pressure,
Often this will begin to affect how we see ourselves; perhaps we might think we should be able to cope, or that there is something wrong with us because we burst into tears for no reason. Perhaps you can see how a few events can conspire to make you feel unwell.
The good news is that there is help, that this can be beaten. Talking to someone about how you feel is a good first step, it should be someone that you can rely on and trust. Perhaps there is a friend or a family member; many go to see their GP or a counsellor. Often telling someone is the hardest step. Often telling someone is the biggest relief from stress. There are other practical things that you can do.
- Try to get some time for yourself
Any time is valuable, 10 minutes with a cup of tea, a 20 minute walk at lunchtime an hour lying in the bath, anything that you control and you want to do - Take some exercise
Many studies have shown that exercise helps, it helps use up all those hormones rushing round inside you. It’s good for you and any exercise will do. - Look at your diet
You need to give your body the fuel to fight this so try to eat healthily. There is lots of information out there. Eat vegetables try to get the 5 a day. Perhaps frozen veg if fresh is difficult to get or too expensive. - Try to breathe properly
Get some control over your breathing. Take long deep breaths, the opposite of those shallow, short breaths you take while under stress.
There are practical things that you can do so try them. Remember that asking for help is not a sign of weakness but rather a sign of strength that you are beating the stress. Perhaps there is a friend you can confide in or go to see a counsellor