What is Stress?
At the most basic level, stress is our body’s response to pressures from a situation or life event (imagined or real) and Burnout is a consequence of continued exposure to stress over a prolonged period of time. What contributes to stress can vary hugely from person to person and differs according to our social and economic circumstances, the environment we live in and our genetic makeup. Some common features of things that can make us feel stress include experiencing something new or unexpected, something that threatens your feeling of self, or feeling you have little control over a situation. Work plays are large role in our lives & self identity so it is of no surprise that most stress and burnout 'situations' are a consequent of work in some way, shape or form.
Over the past 5 years, I have been researching the effects of stress on our leaders and on people in general. The completion of my Masters in Applied Positive Psychology and Coaching Psychology focused on C-Class stress in my dissertation, for which I achieved a distinction. I work with clients on a proven programme of positive psychological interventions and 1-1 sessions. My success rate is 100% across 54 clients to date many of which hold positions of CEO within multi million pound enterprises.
Symptoms of Stress & Some Self Help Tips
When we encounter stress, our body is stimulated to produce stress hormones that trigger a ‘flight or fight’ response and activate our immune system. This response helps us to respond quickly to dangerous situations.
Sometimes, this stress response can be an appropriate, or even beneficial reaction. The resulting feeling of ‘pressure’ can help us to push through situations that can be nerve-wracking or intense, like running a marathon, or giving a speech to a large crowd. We can quickly return to a resting state without any negative effects on our health if what is stressing us is short-lived, and many people are able to deal with a certain level of stress without any lasting effects.
However, there can be times when stress becomes excessive and too much to deal with. If our stress response is activated repeatedly, or it persists over time, the effects can result in wear and tear on the body and can cause us to feel permanently in a state of ‘fight or flight’ . Rather than helping us push through, this pressure can make us feel overwhelmed or unable to cope.
Feeling this overwhelming stress for a long period of time is often called chronic, or long-term stress, and it can impact on both physical and mental health.
Stress is a response to a threat in a situation, whereas anxiety is a reaction to the stress.
What makes us stressed?
There are many things that can lead to stress. The death of a loved one, divorce/separation, losing a job and unexpected money problems are among the top ten causes of stress according to one recent survey. But not all life events are negative and even positive life changes, such as moving to a bigger house, gaining a job promotion or going on holiday can be sources of stress.
What are the signs of stress?
When you are stressed you may experience many different feelings, including anxiety, fear, anger, sadness, or frustration. These feelings can sometimes feed on each other and produce physical symptoms, making you feel even worse. For some people, stressful life events can contribute to symptoms of depression.
Work-related stress can also have negative impacts on mental health. Work-related stress accounts for an average of 23.9 days of work lost for every person affected.
When you are stressed you may behave differently. For example, you may become withdrawn, indecisive or inflexible. You may not be able to sleep properly. You may be irritable or tearful. There may be a change in your sexual habits. Some people may resort to smoking, consuming more alcohol, or taking drugs. Stress can make you feel angrier or more aggressive than normal. Stress may also affect the way we interact with our close family and friends.
When stressed, some people start to experience headaches, nausea and indigestion. You may breathe more quickly, perspire more, have palpitations or suffer from various aches and pains. You will quickly return to normal without any negative effects if what is stressing you is short-lived, and many people are able to deal with a certain level of stress without any lasting adverse effects.
If you experience stress repeatedly over a prolonged period, you may notice your sleep and memory are affected, your eating habits may change, or you may feel less inclined to exercise.
Some research has also linked long-term stress to gastrointestinal conditions like Irritable Bowel Syndrome (IBS), or stomach ulcers as well as conditions like cardiovascular disease.
Who is affected by stress?
All of us can probably recognise at least some of the feelings described above and may have felt stressed and overwhelmed at some time or another. Some people seem to be more affected by stress than others. For some people, getting out of the door on time each morning can be a very stressful experience. Whereas others may be able to cope with a great deal of pressure.
How can you help yourself?
There are some actions that you can take as an individual to manage the immediate, sometimes unpleasant, signs of stress and identify, reduce, and remove stressful factors that may cause you to feel overwhelmed and unable to cope. If you feel comfortable, talking to a friend or close colleague at work about your feelings can help you manage your stress.
However, sometimes individual actions on their own are not enough to reduce long-term stress for everyone. We can often be affected by factors that are beyond our direct control. Communities, workplaces, societies, and governments all have a role to play in tackling these wider causes of stress.
1. Realise when it is causing a problem and identify the causes
An important step in tackling stress is to realise when it is a problem for you and make a connection between the physical and emotional signs you are experiencing and the pressures you are faced with. It is important not to ignore physical warning signs such as tense muscles, feeling over-tired, and experiencing headaches or migraines.
Once you have recognised you are experiencing stress, try to identify the underlying causes. Sort the possible reasons for your stress into those with a practical solution, those that will get better anyway given time, and those you can't do anything about. Take control by taking small steps towards the things you can improve.
Think about a plan to address the things that you can. This might involve setting yourself realistic expectations and prioritising essential commitments. If you feel overwhelmed, ask people to help with the tasks you have to do and say no to things that you cannot take on.
2. Review your lifestyle
Are you taking on too much? Are there things you are doing which could be handed over to someone else? Can you do things in a more leisurely way? You may need to prioritise things you are trying to achieve and reorganise your life so that you are not trying to do everything at once.
3. Build supportive relationships
Finding close friends or family who can offer help and practical advice can support you in managing stress. Joining a club, enrolling on a course, or volunteering can all be good ways of expanding your social networks and encourage you to do something different. Equally, activities like volunteering can change your perspective and helping others can have a beneficial impact on your mood.
4. Eat Healthily
A healthy diet will reduce the risk of diet-related diseases. There is also a growing amount of evidence showing how food can affect our mood. Feelings of wellbeing can be protected by ensuring our diet provides adequate amounts of nutrients including essential vitamins and minerals, as well as water. Try avoiding sugary foods and snacks as they can stimulate us. Also, ensure that you drink enough water (8 glasses a day at least)
5. Be aware of your smoking and drinking
If possible, try to cut right down on smoking and drinking. They may seem to reduce tension, but in fact they can make problems worse. Alcohol and caffeine can increase feelings of anxiety.
Physical exercise can be an excellent initial approach to managing the effects of stress. Walking, and other physical activities can provide a natural ‘mood boost’ through the production of endorphins. Even a little bit of physical activity can make a difference, for example, walking for 15-20 minutes three times a week is a great start.
7. Take Time Out
One of the ways you can reduce stress is by taking time to relax and practising self-care, where you do positive things for yourself. Striking a balance between responsibility to others and responsibility to yourself is vital in reducing stress levels.
8. Be Mindful
Mindfulness meditation can be practised anywhere at any time. Research has suggested it can be helpful for managing and reducing the effect of stress, anxiety, and other related problems in some people.
9. Get some restful sleep
Sleep problems are common when you’re experiencing stress. If you are having difficulty sleeping, you can try to reduce the amount of caffeine you consume and avoid too much screen time before bed. Writing down your to do list for the next day can be useful in helping you prioritise but also put the plans aside before bed.
10. Don't be too hard on yourself
Try to keep things in perspective and don't be too hard on yourself. Look for things in your life that are positive and write down things that make you feel grateful.