Understanding Stress, Stressors, Signs and Symptoms of Stress

Understanding Stress, Stressors, Signs and Symptoms of Stress

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  Understanding Stress, Stressors, Signs and Symptoms of Stress Dr. Bijaya Bhusan Nanda, bijayabnanda@yahoo.com Gopabandhu Academy of Administration Orissa, Bhubaneswar
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  Stress: What isit? In Physics it Means forces that produces strain on physical body. (Intensity is measured in Unit of force per unit of area) Another meaning: It implies Special emphasis attached to something. To single out certain things In this context: Emotional disturbance/tension arising out of a Situations, circumstances that causes Manifestation of Anger, Fear, Anxiety, Apprehension, nervousness etc.
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  When do wecall the Situation Stressful? If we decide that the demands of the situation outweigh the skills we have, then we label the situation as “stressful” and react with the classic “stress response.” If we decide that our coping skills outweigh the demands of the situation, then we don’t see it as “stressful.”
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  From Where dowe get Stress? • The Environment – The environment can bombard you with intense and competing demands to adjust. Examples of environmental stressors include weather, noise, crowding, pollution, traffic, unsafe and substandard housing, crime etc. • Society – We can experience multiple stressors arising from the demands of the different social roles we occupy, such as parent, spouse, caregiver, and employee. – Some social stressors include deadlines, financial problems, job interviews, presentations, disagreements, demands for your time and attention, loss of a loved one, divorce, parenting.
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  • Physiological – Situations and circumstances affecting our body can be experienced as physiological stressors. – Examples of physiological stressors include adolescence, menopause, illness, aging, giving birth, accidents, lack of exercise, poor nutrition, and sleep disturbances. • Thoughts – Your brain interprets and perceives situations as stressful, difficult, painful, or pleasant. Some situations in life are stress provoking, but it is our thoughts that determine whether they are a problem for us.
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  Thoughts that causesstress: • Overestimation of danger • Underestimation of your ability to cope • Underestimation of help available • Worries and catastrophic thoughts • Anxious Thoughts – Anxious thoughts are future oriented and often predict catastrophe. Anxious thoughts often begin with, “What if…” and end with a disastrous outcome.
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   Types ofStressors  Situations that creates stress are considered as stressors.  Characteristics of Positive stress  Motivates, focuses energy  Is short-term  Is perceived as within our coping abilities  Feels exciting  Improves performance  Characteristics of negative stress  Causes anxiety or concern  Can be short or long-term  Is perceived as outside of our coping abilities  Feels unpleasant  Decreases performance  Can lead to mental and physical problems
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   Categorising Stressors  Different people have different cooping mechanism to stressors, therefore, it is somewhat hard to categorize stressors into objective lists positive and negative stress. However, a list of stressors that are typically experienced as negative or positive to most people, most of the time is compiled.  Examples of negative personal stressors:  The death of a partner  The death of a family member  Hospitalization (oneself or a family member)  Injury or illness (oneself or a family member)  Being abused or neglected  Conflict in interpersonal relationships  Bankruptcy/money problems, Unemployment
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  • Conflicts withteam mates and supervisors • Lack of training necessary to do a job • Making presentations in front of colleagues or clients • Unproductive and time-consuming meetings • Commuting and travel schedules • Examples of positive personal stressors: – Receiving a promotion at work – Starting a new job – Marriage or commitment ceremony – Buying a home – Having a child – Taking or planning a vacation
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  Internal Sources ofStress Internal events such as feelings, thoughts, and habitual behaviors can also cause negative stress. Common internal sources of distress: • Fears (e.g., fears of flying, heights, public speaking, chatting with strangers at a party) • Repetitive negative thought patterns • Worrying about future events (e.g., waiting for medical test results or job restructuring) • Unrealistic or perfectionist expectations • Habitual behavior patterns that can lead to stress include: – Over scheduling – Failing to be assertive – Procrastination and/or failing to plan ahead
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  Signs and Symptomsof Stress Overload It is important to learn how to recognize when your stress levels are “out of control” or having an adverse effect. The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently. Three common ways that people respond when they are overwhelmed by stress are: 1. An angry or agitated stress response. You may feel heated, keyed-up, overly emotional, and unable to sit still. 2. A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion. 3. Both a tens and frozen stress response. You “freeze” under pressure and feel like you can’t do anything. You look paralyzed, but under the surface you may feel extremely agitated.
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  The following listssome of the common warning signs and symptoms of stress. The more signs and symptoms you notice in yourself, the closer you might be to feeling stress overload. • Cognitive Symptoms: Memory problems Inability or difficulty concentrating Poor judgment Seeing only the negative Anxious, racing, or ruminating thoughts Constant worrying
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  • Emotional Symptoms: Moodiness Irritability or short-tempered Agitation, inability to relax Feeling overwhelmed Sense of loneliness or isolation Depression or general unhappiness • Physical Symptoms: Aches and pains, muscle tension Diarrhea or constipation Nausea, dizziness, or butterflies in the stomach Chest pain or rapid heartbeat Loss of sex drive Frequent colds Shallow breathing and sweating
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  • Behavioral Symptoms: Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (nail biting, pacing) Keep in mind that the signs and symptoms of stress also can be caused by other psychological and medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor for an evaluation. Your doctor can help you determine whether or not your symptoms are stress related.
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  50 Common Signsand Symptoms of Stress 1. Frequent headaches, 6. Light headedness, jaw clenching or pain faintness, dizziness 2. Gritting, grinding teeth 7. Ringing in the ears 3. Stuttering or stammering 8.Frequentblushing,sweating 4.Tremors,trembling of lips, 9. Dry mouth, problems hands swallowing 5. Neck ache, back pain, 10.Cold or sweaty hands, muscle spasms feet
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  11. Frequent colds,infections 18. Sudden attacks of panic 12. Rashes, itching, “goose 19. Chest pain, palpitations bumps” 20. Frequent urination 13. Unexplained or frequent allergy attacks 21. Low sexual drive or performance 14. Heartburn, stomach pain, nausea 22. Excess anxiety, worry, guilt, nervousness 15. Excess belching, flatulence 23. Increased anger, frustration, 16. Constipation, diarrhea hostility 24. Depression, frequent or 17. Difficulty breathing, sighing intense mood swings
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  25. Increased ordecreased 31. Feeling overwhelmed appetite 32. Frequent crying spells or 26. Insomnia, nightmares, suicidal thoughts disturbing dreams 33. Feelings of loneliness or 27. Difficulty concentrating, worthlessness racing thoughts 34. Little interest in 28. Trouble learning new appearance, punctuality information 35. Nervous habits, feet 29. Forgetfulness, tapping, fidgeting disorganization, confusion 36. Increased frustration, 30. Difficulty in making decisions irritability
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  37. Overreaction topetty 44. Problems with communication annoyances 45. Social withdrawal or isolation 38. Increased number of minor accidents 46. Constant tiredness, weakness, fatigue 39. Obsessive/compulsive behaviors 47. Frequent use of over-the- 40. Reduced work productivity counter drugs 48. Weight gain or loss without 41. Lies or excuses to cover up diet poor work 49. Increased smoking, alcohol, or 42. Rapid or mumbled speech drug use 43. Excessive defensiveness or 50. Excessive gambling or impulse suspiciousness buying
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  The Effects ofStress Physical or mental stresses may cause physical illness as well as mental or emotional problems. Here are the parts of the body affected by stress:
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  Brain: Stress triggersmental and emotional Hair: High stress levels problems such as insomnia, headaches, may cause excessive hair personality changes, irritability, anxiety, and loss and some forms of depression baldness. Muscles: Spasmodic pains Mouth: Mouth ulcers and in the neck and shoulders, excessive dryness are often musculoskeletal aches, lower symptoms of stress. back pain, and various minor muscular twitches and Heart: Cardiovascular nervous tics are more disease and hypertension noticeable under stress. are linked to accumulated stress. Digestive tract: Stress can cause or aggravate diseases of Lungs: High levels of the digestive tract including mental or emotional stress gastritis, stomach and duodenal adversely affect individuals ulcers, ulcerative colitis, and with asthmatic conditions. irritable colon. Reproductive organs: Stress affects the Skin: Some individuals react to reproductive system causing menstrual stress with outbreaks of skin disorders and recurrent vaginal infections in problems such as eczema and women and impotence and premature psoriasis. ejaculation in men.
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  • Do you…(answer ‘O’ for often. ‘S’ for sometimes, or ‘R’ for rarely or never) __ regret being angry or short-tempered with others? __ feel like your emotions are getting the best of you? __ use alcohol, cigarettes, or drugs to cope with stress (prescription, counter, or street drugs)? __ have sleep problems (either sleep too much or not getting enough restful sleep)? __ feel like things are overwhelming or out of control? __ laugh or smile less than you used to? __ yell, cry, or withdraw a lot?
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  __ feel sad,disappointed, or worried? __ eat too much or too little when you are stressed? __ feel that you are not in control of your life? __ have trouble letting go of things that are bothering you? __ blame yourself or think that nothing goes right? If you have answered often or sometimes to four or more of these questions, it may be time to address your stress.