Lets talk about all things stress!
Today we are talking about stress, modern life is busy and at times can be very stressful. Learn to recognise what stress looks like, how you react when stressed and what options are available for you to make your life better.
What is stress?
Stress is how we react when we feel under pressure or threatened. It usually happens when we are in a situation that we don’t feel we can manage or control.
When is stress a problem?
Sometimes, a small amount of stress can help us to complete tasks and feel more energised. But stress can become a problem when it lasts for a long time or is very intense. In some cases, stress can affect our physical and mental health.
What different types of stress are there?
Acute Stress: This is short-term stress that occurs in response to immediate triggers, such as a deadline or a sudden unexpected event. Once the stressor is removed or resolved, the stress typically goes away.
Chronic Stress: Chronic stress is long-term stress that persists over an extended period. It can result from ongoing problems such as financial difficulties, relationship issues, or work-related stress. Chronic stress can have a significant impact on physical and mental health if not effectively managed.
Environmental Stress: Environmental stressors are external factors in a person’s surroundings that can induce stress, such as noise, pollution, overcrowding, or natural disasters.
Psychological Stress: Psychological stressors stem from thoughts, feelings, and perceptions. Examples include excessive worry, negative self-talk, perfectionism, or traumatic experiences.
Physiological Stress: Physiological stressors are internal factors that affect the body’s equilibrium, such as illness, injury, hormonal changes, or lack of sleep.
Occupational Stress: This type of stress arises from the demands and pressures of work. Factors such as heavy workload, tight deadlines, lack of control, or conflicts with colleagues can contribute to occupational stress.
Social Stress: Social stressors originate from interactions with others or societal expectations. Examples include relationship conflicts, peer pressure, discrimination, or social isolation.
Financial Stress: Financial stress results from concerns about money, such as debt, unemployment, or financial insecurity.
The signs and symptoms of stress
Stress can affect our emotions, our body and how we behave, in lots of different ways. Sometimes when we are stressed, we might be able to tell right away. But at other times, we might keep going without recognising the signs.
How Stress can make you feel
If you are stressed, you might feel:
- Irritable, angry, impatient or wound up
- Overwhelmed
- Anxious, nervous or afraid
- Racing thoughts that won’t go away
- Unable to enjoy yourself
- Depressed
- Uninterested in life
- Like you’ve lost your sense of humour
- A sense of dread
- Worried or tense
- Neglected or isolated
- Existing mental health problems getting worse
What are the physical symptoms of stress?
- Headaches or migraines
- Muscle tension or pain
- Digestive issues like stomach aches or diarrhoea/ibs
- Fatigue or low energy
- Insomnia or changes in sleep patterns
- Rapid heartbeat or palpitations
- Sweating or clammy hands
- Changes in appetite, either increased or decreased
- Shallow breathing or shortness of breath
- Skin problems like acne or eczema
- Weakened immune system, leading to frequent illnesses
- Frequent colds or infections
- High blood pressure
- Chest pain or tightness
- Nausea or dizziness
- Teeth grinding or jaw clenching
- Stiff neck/tense shoulders
How can stress make you behave?
Stress can significantly impact behaviour, leading to various changes in how a person acts or responds to situations. Here are some ways stress can influence behaviour:
Irritability and Aggression: Stress can lower tolerance levels, making individuals more prone to irritability, mood swings, and even aggressive behaviour.
Withdrawal and Isolation: Some people may withdraw from social interactions or isolate themselves as a coping mechanism when feeling overwhelmed by stress.
Poor Decision Making: Stress can impair cognitive function and judgment, leading to impulsive or irrational decision-making.
Procrastination: When under stress, individuals may avoid tasks or responsibilities, leading to procrastination as a way to cope with feelings of overwhelm.
Substance Abuse: Some individuals may turn to alcohol, drugs, or other substances as a means of self-medication to alleviate stress temporarily.
Changes in Eating Habits: Stress can affect appetite, leading to overeating or undereating as a response to emotional distress.
Restlessness or Hyperactivity: Stress can manifest as physical restlessness or hyperactivity, making it difficult for individuals to relax or focus on tasks.
Sleep Disturbances: Stress can disrupt sleep patterns, leading to insomnia or restless sleep, which can further exacerbate stress levels and impact behaviour during waking hours.
Impaired Communication: High levels of stress may hinder effective communication, leading to misunderstandings, conflicts, or breakdowns in relationships.
Risky Behaviour: In some cases, individuals may engage in risky or reckless behaviour as a way to cope with or escape from stress temporarily.
What is the purpose of stress?
- It was originally thought to protect us from aggressors and predators.
- It’s the body’s reaction to fear.
- It’s the reaction our body has when we perceive a threat or we think we are in danger.
- It’s hardwired into our body and is automatic when it happens, we don’t choose to react to the threat – it happens no matter what.
- It’s the reaction you have to try and keep you safe.
- It’s a survival mechanism.
- It helps us respond quickly to danger. EG: This response is essential for survival, as it mobilizes the body’s resources to either confront the threat (fight) or flee from it (flight).
- Additionally, the stress response temporarily suppresses non-essential bodily functions, such as digestion and immune system activity, to redirect energy towards immediate survival needs.
What are the 5 F’s
- Fight: This response involves confronting the threat head-on and engaging in a physical or verbal battle to defend oneself or others.
- Flight: Flight involves escaping from the threat or danger by fleeing the situation as quickly as possible to ensure safety.
- Freeze: Freeze is a response where the individual becomes immobilized or “freezes” in place, often as a result of fear or shock. This response may occur when the individual feels overwhelmed or unable to fight or flee.
- Fawn: Fawn refers to a response of appeasement or seeking to please the threat or aggressor in order to avoid harm. This response involves being overly accommodating or compliant as a means of self-preservation.
- Flop: Flop involves a response of surrender or submission to the threat, often characterized by feelings of helplessness or resignation. This response may occur when the individual perceives that fighting, fleeing, freezing, or fawning is not effective or feasible.
Examples of the 5 F’s
Fight – what might the response look like?
- Yelling or shouting
- Physical aggression (e.g., hitting, punching)
- Clenched fists or jaw
- Intense facial expressions (e.g., scowling, glaring)
- Raised voice or harsh tone
- Defensive body language (e.g., crossed arms, pacing)
- Verbal threats or insults
Flight – What might the response look like?
- Avoiding confrontational situations
- Seeking escape or avoiding responsibilities
- Procrastinating or delaying tasks
- Withdrawing from social interactions
- Ignoring problems or challenges
- Feeling anxious or panicky
- Seeking distractions or activities to avoid facing the stressor
Freeze – What might the response look like?
- Feeling paralyzed or unable to make decisions
- Becoming immobilized by fear or anxiety
- Feeling stuck or unable to take action
- Experiencing a sense of detachment or numbness
- Withdrawing emotionally or mentally from the situation
- Feeling overwhelmed and unable to respond
- Appearing passive or compliant in the face of stress
Fawn – What might the response look like?
- Seeking to please or appease others to avoid conflict
- Agreeing with others even if it goes against your own beliefs
- Prioritizing others’ needs over your own to maintain harmony
- Avoiding confrontation and seeking to keep the peace
- Suppressing your own feelings or needs to avoid upsetting others
- Apologizing excessively or taking on blame unnecessarily
- Being overly accommodating or submissive in interactions
Flop – What might the response look like?
- Feeling overwhelmed or defeated
- Losing motivation or drive to address challenges
- Withdrawing from situations or responsibilities
- Feeling powerless or helpless to change circumstances
- Experiencing a sense of resignation or hopelessness
Why do the 5 F’s happen?
The sympathetic nervous system is responsible for our stress responses and is kind of like our body’s alert system. When it senses danger or stress, it kicks into action to help us respond. It’s like a superhero, getting us ready to fight or run away from a threat. It makes our heart beat faster, our breathing quicken, and our muscles tense up, all to help us deal with the situation. So, when you feel stressed or scared, thank your sympathetic nervous system for trying to keep you safe!
How can I manage my stress levels?
As we’ve already mentioned, the sympathetic nervous system governs our stress responses, while its counterpart, the parasympathetic nervous system, is crucial for regulating stress levels and promoting relaxation
The parasympathetic nervous system is like the calm, soothing sidekick to the sympathetic nervous system’s superhero. It’s responsible for helping your body relax and unwind after a stressful situation. When the danger has passed, the parasympathetic nervous system steps in to slow down our heart rate, regulate our breathing, and promote digestion. It’s like a gentle hug for our body, bringing it back to a state of balance and calmness. So, while the sympathetic nervous system gets us ready for action, the parasympathetic nervous system helps us chill out and rest.
The parasympathetic nervous system puts the body into a state of rest and digest which promotes strong mental health and healing.
Examples of activities to promote strong mental health:
- Deep breathing exercises
- Meditation or mindfulness practices
- Progressive muscle relaxation
- Yoga or tai chi
- Spending time in nature
- Listening to calming music
- Engaging in gentle exercise like walking or swimming
- Practicing gratitude or positive affirmations
- Taking a warm bath or shower
- Enjoying a relaxing hobby such as painting or gardening
- Any kind of self-care
Self-care for a healthier, happier you.
Self-care refers to the practice of taking deliberate actions to maintain and improve one’s physical, mental, and emotional well-being. It involves prioritizing activities and behaviours that promote health, happiness, and overall quality of life. Self-care can encompass a wide range of activities, including but not limited to:
- Physical self-care: Getting enough sleep, eating nutritious foods, staying hydrated, exercising regularly, and attending to personal hygiene.
- Emotional self-care: Engaging in activities that promote emotional well-being, such as journaling, practicing mindfulness or meditation, expressing emotions in a healthy way, and seeking support from friends, family, or a therapist.
- Mental self-care: Stimulating the mind through activities like reading, learning new skills or hobbies, solving puzzles, or engaging in creative pursuits.
- Social self-care: Cultivating positive relationships, spending time with supportive friends and family members, participating in social activities, and setting boundaries in relationships to protect one’s emotional well-being.
- Spiritual self-care: Nurturing one’s spiritual beliefs and practices, whether through prayer, meditation, attending religious services, connecting with nature, or engaging in acts of kindness and compassion.
- Overall, self-care involves recognizing and honouring one’s own needs and taking proactive steps to meet them, ultimately leading to greater resilience, balance, and fulfilment in life.
If you or anyone you know is struggling with their stress levels and need a safe space to talk things through, reach out.
More information about the therapies I offer can be found either on my Facebook page under services https://www.facebook.com/trancechic or my website www.fluent-therapy.com
