What
is Stress? A widely accepted definition of stress
is a condition or feeling experienced when a person perceives that demands
exceed the personal and social resources the individual is able to mobilize. This means that we experience stress
if we believe that we don't have the time, resources, or knowledge to handle a
situation. In short, we experience stress when we feel "out of
control."
This also means that different people handle stress differently, in different situations: you'll handle stress better if you're confident in your abilities, if you can change the situation to take control, and if you feel that you have the help and support needed to do a good job.
This also means that different people handle stress differently, in different situations: you'll handle stress better if you're confident in your abilities, if you can change the situation to take control, and if you feel that you have the help and support needed to do a good job.
Reactions
to Stress. We have two instinctive reactions
that make up our stress response. These are the "fight or flight"
response, both of these reactions can happen at the same time.
Fight
or Flight is a basic, short-term survival response, which is triggered
when we experience a shock, or when we see something that we perceive as a
threat. Our brains then release stress hormones that prepare the body to either
"fly" from the threat, or "fight" it. This energizes us,
but it also makes us excitable, anxious, and irritable. The problem with the fight or flight
response is that, although it helps us deal with life-threatening events, we
can also experience it in everyday situations – for example, when we have to
work to short deadlines, when we speak in public, or when we experience
conflict with others. In these types of situations, a
calm, rational, controlled, and socially-sensitive approach is often more
appropriate.
We cope with stress in three
distinct phases:
1.
The alarm phase, where we react to
the stressor.
2.
The resistance phase, where we adapt
to, and cope with, the stressor. The body can't keep up resistance
indefinitely, so our physical and emotional resources are gradually depleted.
3.
The exhaustion phase, where,
eventually, we're "worn down" and we cannot function normally.
Stress and the Way We Think. When we encounter a situation, we make two (often
unconscious) judgments. First, we decide whether the situation is threatening –
this could be a threat to our social standing, values, time, or reputation, as
well as to our survival. This can then trigger the fight or flight response,
and the alarm phase. Next, we judge whether we have the
resources to meet the perceived threat. These resources can include time,
knowledge, emotional capabilities, energy, strength, and much more. How
stressed we feel then depends on how far out of control we feel, and how well
we can meet the threat with the resources we have available.
Signs
of Stress. Everyone reacts to stress
differently. However, some common signs and symptoms of the fight or flight response
includes:
- Frequent headaches.
- Cold or sweaty hands and feet.
- Frequent heartburn, stomach pain, or nausea.
- Panic attacks.
- Excessive sleeping or insomnia.
- Persistent difficulty concentrating.
- Obsessive or compulsive behaviors.
- Social withdrawal or isolation.
- Constant fatigue.
- Irritability and angry episodes.
- Significant weight gain or loss.
- Consistent feelings of being overwhelmed or overloaded.
Consequences
of Stress. Stress impacts our ability to do our
jobs effectively, and it affects how we work with other people. This can have a
serious impact on our careers, and well as on our general well-being and
relationships. Long-term stress can also cause
conditions such as burnout, cardiovascular disease, stroke, depression, high
blood pressure, and a weakened immune system. (Sure, if you're stressed, the
last thing you want to think about is how damaging it can be. However, you do
need to know how important it is to take stress seriously.)
Action-Oriented
Approaches take action to change the stressful
situations. Your
workload can cause stress, if you don't manage your time well. This can be a
key source of stress for very many people.
Identify where you can improve and
make sure that you use time management tools to help manage your priorities. Think about what's most
important in your role, so that you can prioritize your work more effectively.
This helps you reduce stress, because you get the greatest return from your
efforts, and you minimize the time you spend on low-value activities. Also,
avoid multitasking all day, only check email at certain times and don't use
electronic devices for a while before going to bed, so that you use this time
to "switch off" fully.
Other People
can be a significant source of stress as well. Articles that address Being
Honest With Others, Creating
Boundaries, and learning to develop Positive
Relationships will help ensure better respectful connections with others.
Workspace
stress can come from irritating, frustrating, uncomfortable, or unpleasant
conditions in the workplace. Take action to minimize your stress in your working
environment.
Emotion-Oriented
Approaches are useful when the stress you're
experiencing comes from the way that you perceive a situation. Actually a lot of stress comes from
overly-negative thinking.
To change how you think about
stressful situations:
- Learn to think more positively.
- Seek to understand before reacting.
- Change your perception and eliminate negative thinking.
Some people experience stress because
they're maladaptive perfectionists, who struggle to let go of tasks unless they
complete them perfectly. Others experience stress because they have a fear
of failure or a fear of success. If any of these apply to you, use the techniques
explained in these articles to adjust your mindset accordingly.
Acceptance-Oriented
Approaches apply to situations where you have
no power to change what happens, and where situations are genuinely bad.
To build your defenses against
stress:
- Use techniques like meditation and physical relaxation to calm yourself when you feel stressed.
- Take advantage of support network – this could include your friends and family as well as people at work and professional providers, such as professional coaches, counselors or family doctors.
- Get enough exercise and sleep, and learn how to make the most of your down time, so that you can recover from stressful events.
- Learn how to cope with change and build resilience, so that you can overcome setbacks.
Key
Points
We experience stress when we feel
threatened, and when we believe that we don't have the resources to deal with a
challenging situation. Over time, this can cause long-term health problems; and
it can also affect the quality of our work and our productivity.
To control your stress, conduct a
job analysis, so that you know your most important priorities at work. Learn
good time management strategies, so that you can handle your priorities effectively.
Try to let go of negative thinking habits, and become a positive thinker by
using affirmations and visualization.
Also, create defenses against
stressful situations that you cannot control – use your network, be sure to get
enough exercise and sleep, and learn how to relax.
Expand your knowledge and enlighten
your mind with the tools you need to excel in your life! Work with a Business
and Life Management Coach with over 20 years’ experience empowering people to
attain self-defined success in their professional & personal lives. Book a
free session at www.denisedema.com today.
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