Potential stressors are everywhere, making stress an everyday fact of life. For caregivers the level of stress may be higher and the consequences more extreme. That is why understanding stress and developing effective coping skills is essential for a good quality of life for everybody, especially caregivers and their loved ones.
What is stress?
Stress is our unique response to stressors; these stressors can be people, places, events, feelings or ways of thinking. Stress is our individual reaction to any stimuli perceived as disruptive, overwhelming, threatening, dangerous, offensive, or negative. We could also say that stress is our personal reaction to sudden or gradual change.
The Stress Response
When we encounter a stressor, our bodies respond in an automatic way that is designed to help us handle the situation. We instinctually respond with a physiological “fight or flight” mechanism. This response accesses adrenal hormones that heighten our senses, tense up our muscles and prepare us to deal with threat/danger. These biochemical changes allow for quick bursts of energy which are needed when fighting a predator or fleeing from an emergency. But this exaggerated automatic response is not appropriate for every day stressors like traffic, taking an exam, paying overdue bills or caring for a loved one.
Long-term Consequences of Stress
The body is designed to return to its normal state (or homeostasis) once the stress has passed. However, when stressors are unrelenting or we are unable to effectively manage stress, then the body is unable to recuperate. That is when stress can become harmful.
By now, we are all familiar with “stress-related” disorders. Currently, stress is linked to insomnia, high blood pressure, heart disease, digestive tract disturbances (gastritis, ulcers), irritable bowel syndrome, chronic fatigue syndrome, migraines, neck/back problems, cancer, and the list goes on.
Living with Stress
Part of effectively managing stress is learning to accept it as part of life. Some stress is avoidable, some stress is unavoidable. Once you know your stressors and recognize your personal signs of stress, you can learn to control your response and even react in a more positive manner. As with anything else, awareness and understanding is the first key step.
Signs and Symptoms of Stress
Symptoms of stress fall into 4 main categories as listed below, physical, emotional, cognitive (changes in thinking/attitude) and behavioral.
Physical Symptoms
- Irregular heart rate
- Shallow breathing
- Increased perspiration/sweating
- Upset stomach (“butterflies” or “knots” in the stomach)
- Muscle tension (stiff neck, tense shoulders, clenched jaw)
- Headaches
- Back pain
- Fatigue
- Frequent colds or flu
- Significant weight gain or weight loss
Emotional Symptoms
- Irritability/easily frustrated or upset
- Impatience/restlessness
- Anger or hostility
- Anxiety
- Depression/helplessness
- Overwhelmed/out of control
Changes in Attitude and Thinking
- Pessimism/negative thoughts
- Poor concentration
- Ambivalence
- Forgetfulness
- Self-criticism/self-blame
Changes in Behavior
- Changes in eating patterns (too much or too little)
- Being accident prone
- Difficulty communicating
- Relationship issues develop
- Easily angered/shouting often
- Changes in sleeping patterns
- Increase in smoking or drinking
- Driving recklessly
Stress Management
As children, we would have benefited from being taught stress management as a necessary life skill. Yet it is never too late to learn. Stress management does not have to be complicated or expensive. There are many tools and strategies that you can begin to employ immediately. Consider the following practical and simple methods for reducing and even avoiding stress:
Time Management. Learn how to take charge of your life by managing your time well. Make “to do” lists, focus on one task at a time, plan enough time to complete each task and whenever possible – simplify your life.
Attitude Management. Reflect upon your attitude toward life and notice if you lean toward negative self-talk or pessimism. Switch to positive thinking, encourage yourself using positive words and phrases such as “I can effectively manage stress by taking one day at a time.”
Support System. A healthy support system of friends, family and co-workers makes dealing with stress much easier. Develop trusting relationships where you feel safe talking about your feelings. Consider joining a support group or a social club to be around others in similar circumstances.
Set Limits. Learn to say “no” when you start to feel overwhelmed. Walk away from stressful situations whenever feasible. A few minutes away can help you keep things in perspective and regain your balance.
Relaxation Techniques. There are many relaxation techniques that are easy to learn and simple to use. Meditation, deep breathing, progressive muscle relaxation, and guided imagery use the power of the mind to relax the body.
Healthy Lifestyle. Your overall lifestyle should incorporate stress reduction and reflect a balance of work and play. Taking responsibly for one’s own self-care by eating right, getting regular exercise and making time for fun and pleasurable activities can make all the difference.
Everyone has Stress
Managing stress is no longer a luxury; it is an essential skill that keeps us happy, healthy and balanced. As a society where stress seems to be the norm, we have made significant adaptations to account for the amount of stress inherent in modern living. Yet each of us needs to develop a workable set of coping tools that we can use actively and proactively in our lives. Start today with small changes – understand stress, be aware of your personal symptoms and incorporate a few stress reduction tools into your life.
