Stress is a physical, mental, or emotional reaction to pressure from a certain situation or event. While our reactions may feel overwhelming at times, not all stress is bad. Sometimes stress can even keep us focused, give us strength, and help us grow. For example, challenging ourselves to be the best we can be in our sport, career or life; trying something new that we have never done before; or giving a presentation. When we have trouble managing our stress, or when our reaction becomes more intense and for longer periods of time, then this is when stress can become a problem.
Causes of stress
Stress is different for everyone. Some potential causes of stress are:
- Working too hard
- Losing a job
- Losing a loved one
- Busy schedule
- Recent move
- Home environment
- Health
- Economy
- Bad news
Reactions to stress
| BODY | MOOD | BEHAVIOUR |
| Aches and pains/headache | Anxiety/irritability | Overeating/undereating |
| Weak immune system | Sadness/depression | Angry outbursts |
| Stomach/digestive problems | Feeling overwhelmed | Drug/alcohol abuse |
| Exhaustion/trouble sleeping | Low self-esteem | Tobacco use |
| High blood pressure | Low sex drive | Social withdrawals/isolation |
| Diabetes | Poor concentration | Poor decision making |
| Heart disease | Mood swings | Compulsive behaviour |
Types of stress
Acute stress is a moment of stress where our bodies respond with hormonal, respiratory, cardiovascular, and nervous system changes. We have a burst of energy, we breathe faster, our hearts beat faster, we sweat, and we become more tense. This is actually a healthy reaction to stress called the fight or flight response. Our bodies are preparing to either fight our perceived danger or to run from it. It happens and it passes relatively quickly.
Chronic stress is what we need to watch out for. Chronic stress is a feeling of stress that, if left untreated, can contribute to poor health conditions. If you or someone you know suffers from chronic stress, it is recommended that you/this individual seek help from a professional.
Lifestyle habits to protect yourself from stress:
- Get outdoors and go to a place that you know makes you feel good. Enjoy the fresh air, the sun, the trees, and all of your surroundings.
- Participate in physical activity on a regular basis. Create a schedule and stick to it.
- Enjoy healthy, good quality, real foods most often.
- Drink an adequate amount of water.
- Practice deep breathing techniques, meditation, or yoga.
- Get quality sleep.
- Spend quality time with friends and family who make you feel good.
- Set aside time for hobbies – listen to music, read a book, draw, paint
- Keep a good sense of humor.
- Be kind to yourself. Practice positive self-talk.
- Practice gratitude. Make a list of three things each morning and night that you are grateful for.
- Limit/eliminate alcohol, caffeine, smoking and drugs.
- De-clutter your home and workspace.
- Let go of perfectionism. Strive for the best but keep in mind that nothing and nobody is perfect.
- ALWAYS REMEMBER to take care of YOU before taking care of anyone or anything else.
Take action during stressful periods!!
- Delegate tasks.
- Create a schedule/routine and stick to it.
- Learn to say no.
- Plan and manage your time more effectively.
- Look at your situation from another perspective.
- Prioritize your to-do list.
- Create boundaries and enforce them.
- Communicate your feelings.
- Get help from a qualified professional.
This information is not medical advice. I am not a mental health specialist. This information was gathered through my studies in holistic nutrition as well as my personal experiences with stress. It is only intended to be a guide for healthy living.
For more information on living a healthy lifestyle through healthy eating and active living, please visit livingwell-hfc.com.
To schedule a free, 30-minute consultation for online exercise and/or nutrition services, please e-mail kim@livingwell-hfc.com.