Do you feel that you are caught in a whirlwind called life, which is moving faster than you can catch up with? Endless deadlines, social media buzz and personal responsibilities? We live in an age of speed — fast technology, fast communication, fast results. However, as the world accelerates, our minds and bodies struggle to keep pace.
Stress has become an inevitable part of our daily lives. From school-going kids (bullying, workload) to retired seniors (family issues) — age is no bar. Learning how to manage stress effectively can help us regain balance, energy and peace of mind.
Let us learn how to stay calm and in control — no matter how fast the world spins around you
To deal with and manage stress, it is important to first figure out its causes.
General causes of stress
Relationships: Arguments, family difficulties, illness and bereavement can be stress factors and affect the way one thinks, feels, and behaves. Healthy relationships can guide and help support a person experiencing stress in relationships.
Work-life balance: Feeling a lack of control over your job, needing to work hard continually and for longer, worries about unemployment, or not feeling rewarded for hard work can all contribute to stress at work and affect home life
Money: Money is sometimes known as the ‘root of all evil.’ Money is never a sufficient commodity. It is a problem if you are short of money, and as much of a problem if you have an overabundance. Money concerns cause huge pressure on people, especially with the high cost of living. People are struggling to pay bills and grocery prices, further adding to stress and mental health problems
Smoking, drinking and drug use: When in stress, one is tempted to turn to alcohol, nicotine or other recreational drugs to help cope. What they do not realise is that drugs such as alcohol have depressant effects, and, when they wear off, can make the person feel worse. In some cases, people may start consuming substances in larger doses to maintain the initial sense of relief. This often leads to dependence and worsens stress. It is a vicious circle. Stress leads to drugs, which in turn lead to stress
COMMON SYMPTOMS OF STRESS
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Headaches
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Muscle tension, like stiffness or soreness
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Racing heartbeat
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Stomach upset
Apart from these physical symptoms, there are likely to be some common behavioural and emotional symptoms, like:
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Difficulty concentrating
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Forgetfulness
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Feeling overwhelmed
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Constant worry
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Irritability and mood swings
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Changes in sleep patterns
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Changes to eating habits
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Slipping into unhealthy habits like smoking or drinking
According to the American Psychological Association (APA), stress activates the body’s "fight-or-flight" response, which releases stress hormones like cortisol and adrenaline. This may be harmful if continued over a long time.
STRESS EFFECTS ON THE BODY
Our bodies are well equipped to handle stress in small doses. Sometimes, when that stress becomes extended or chronic, it can have serious effects on your body. It can affect:
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Musculoskeletal system: When the body is stressed, muscles tense up. Chronic stress causes the muscles in the body to be alert and release endorphins to cope. But when muscles are taut for long periods of time, this may trigger other reactions of the body and promote stress-related disorders.
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Respiratory disorders: Studies show that an acute stress, such as the death of a loved one, can actually trigger respiratory attacks like asthma. Rapid breathing or hyperventilation, caused by stress, can also bring on a panic attack.
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Cardiovascular system: Stress has always been considered the biggest risk factor for heart disease. Chronic stress, or constant stress experienced over an extended period of time, can contribute to long-term problems for the heart and blood vessels and can increase the risk for hypertension, heart attack, or stroke.
EFFECTIVE STRESS MANAGEMENT TECHNIQUES
It is important to prioritise self-care and make it a non-negotiable part of your daily routine
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Mindfulness Meditation: Mindfulness-based stress reduction (MBSR) has been shown to significantly reduce stress, anxiety, and depression. To practice mindfulness, start with a few minutes of focused breathing each day. Sit in a comfortable position, close your eyes and focus on your breath as it enters and leaves your body. When your mind wanders, gently bring your attention back to your breath.
A study conducted by Harvard Medical School found that participants who practised mindfulness meditation for eight weeks experienced a reduction in stress levels and increased activity in brain regions associated with emotional regulation.
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Setting Boundaries: Learning to say "no" and setting boundaries at work and in personal life can greatly reduce stress. “Research published in the Journal of Occupational Health Psychology suggests that individuals who set clear boundaries between work and home life experience lower levels of work-related stress and greater overall life satisfaction”. Creating designated time for relaxation, hobbies, and self-care can help you manage a life without undue stress.
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Exercise: Exercise is the panacea for all ailments, physical as well as mental. Physical activity is one of the most effective ways to delay or reduce stress. Exercise boosts the production of endorphins, which are natural mood elevators. According to the Mayo Clinic, regular physical activity can reduce stress, improve sleep, and alleviate symptoms of anxiety and depression. Even short bursts of exercise, such as a brisk walk, can have an immediate positive effect on your mood.
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Social Support: Building strong relationships and seeking support from friends, family, or even mental health professionals can buffer the effects of stress. Research shows that individuals with strong social support networks are better able to cope with stress and recover more quickly from its effects
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Repeated acute stress and persistent chronic stress may also contribute to inflammation in the circulatory system, particularly in the coronary arteries, and are thought to tie stress to the heart.
Stress can be managed without medication or therapy if it is recognised right at the onset, when it is very mild. A delay can worsen symptoms and require clinical evaluation and treatment. Knowing when to meet with a doctor for stress management depends on several factors, including the severity of symptoms, how long you've been experiencing them, and how they are impacting your daily life
WHEN TO SEEK PROFESSIONAL HELP
Here are some signs that it may be time to seek professional help for stress management:
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Persistent symptoms: If your loved one is experiencing persistent physical symptoms of stress, like headaches or digestive issues, mental symptoms like anxiety, irritability, insomnia, or fatigue, it may be a sign that their stress levels are impacting overall well-being.
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Difficulty coping: If your dear one is finding it challenging to cope with the stressors in his/her life or feeling overwhelmed by emotions, it may be helpful to seek support from a mental health professional. They can provide strategies and coping mechanisms to help manage stress effectively and even add some medications to assuage symptoms.
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Impact on daily routine: If a person’s stress levels are interfering with their ability to function in their daily life, whether at work, school, or in their relationships, it's important to seek help. Long-term stress can challenge brain functioning, concentration and analytical thinking, making it difficult to perform tasks effectively.
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Physical health concerns: Chronic stress can have a significant impact on physical health, increasing the risk of hypertension and, consequently, cardiovascular disease, as well as weakened immune function. For a person experiencing physical symptoms related to stress, it is essential to consult a healthcare professional.
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Changes in behaviour: Are you noticing changes in your loved one’s behaviour, like increased alcohol or substance use, social withdrawal, or changes in eating habits? This may be a sign that your loved one is unable to cope with the stress, taking a toll on his/her mental health. Seeking professional help can provide support and guidance in managing stress, leading to these behavioural changes before it gets too late
Awareness of circumstances, causes, and symptoms of stress, and how to effectively deal with them, goes a long way in safeguarding your loved ones, irrespective of their age. Not only can you assuage the feeling, but you can also consult a professional health care provider at the earliest, because today everyone, in all age groups, is susceptible to stress
Star Hospitals recognise the immense importance of mental well-being and its impact on families and society. The psychiatry and psychology departments offer comprehensive mental health services that blend empathetic support with personalised treatment plans delivered in a safe, patient-friendly environment. Services include individual therapy, psychiatric consultations and rehabilitation support.
Book an appointment today if you or your loved ones are struggling with mental health concerns.
