What is stress?
Stress is an inherent part of being human. When we face changes, challenges, or threats, our body activates a stress reaction to safeguard us. This reaction triggers physical and mental shifts that help us adapt to new circumstances, stay vigilant, remain motivated, and steer clear of danger (whether real or imagined). A key element of this reaction is the release of hormones like adrenaline and cortisol, often dubbed the stress hormone. When operating correctly, moderate stress can be advantageous. It sharpens our focus, drives us to meet deadlines, boosts exam performance, and can even help deliver winning results in sports.
When is stress a problem?
The occasional bout of stress is generally harmless. However, if stress persists without breaks for recovery, known as chronic stress, it can adversely affect your physical, mental, and emotional health.
How much stress is too much?
There’s no universal threshold, each person handles stress differently, so what feels manageable to one may overwhelm another. Ultimately, only you can judge whether your level of stress is excessive. That said, surveys indicate that around 72% of Australians believe stress harms their physical health, while 64% feel it affects their mental wellbeing. Stress has the power to influence every facet of your health and alter your behaviours. Because individuals respond to stress in varied ways, its signs and symptoms can differ widely and may sometimes be vague or mimic other health issues.
Symptoms of Stress
Physical symptoms
Stress can show up in the body through:
- Headaches and muscle tightness
- Digestive troubles such as nausea, diarrhea, or constipation
- Chest discomfort and a pounding heart
- Persistent tiredness and lethargy
- Difficulty sleeping (insomnia)
- Frequent colds or other infections
- Reduced libido and sexual problems
- Dry mouth or swallowing difficulties
- Jaw clenching and teeth grinding
Cognitive symptoms
Stress can affect thinking by causing:
- Poor judgment or decision-making
- Difficulty concentrating
- Forgetfulness
- Increased disorganization
Behavioural symptoms
Your actions may change, for example:
- Altered appetite, eating more or less than usual
- Sleep disturbances, either insomnia or oversleeping
- Higher intake of alcohol, tobacco, or other substances
- Nervous habits like fidgeting or nail-biting
Emotional symptoms
On an emotional level, you might notice:
- Mood swings, irritability, or frustration
- Feeling overwhelmed
- Trouble unwinding or switching off
- Low self-worth, loneliness, or sadness
- Unrelenting worry
- A generally negative outlook
What causes stress?
Stress often stems from challenging situations or our own perceptions. Common stressors include:
- Money worries
- Bereavement of someone close
- Divorce or relationship breakdown
- Getting married
- Becoming a parent
- Job loss or dissatisfaction at work
- Relocating to a new home
- Chronic illness or injury (yours or a loved one’s)
- Providing care for others
- Experiences of bullying or harassment
- Traumatic events such as natural disasters, violence, or accidents
- COVID-19 and related lockdowns
Complications of stress
When chronic stress goes unchecked, it can trigger various health issues, including:
- Depression, anxiety, or other mental health disorders (e.g. personality disorders)
- Worsened digestive conditions such as heartburn, ulcers, irritable bowel syndrome, constipation, or diarrhoea
- Cardiovascular problems, including high blood pressure, arterial stiffening, or arrhythmias
- Increased risk of heart attack or stroke
- Noticeable weight gain or loss
- Altered libido and sexual dysfunction
- Menstrual irregularities and fertility challenges
- Flare-ups of asthma or arthritis
- Aggravation of skin ailments like acne, eczema, or psoriasis
Our own thought patterns can also fuel stress. Common unhelpful beliefs include:
- Holding unrealistic expectations and striving for perfection
- Focusing solely on negatives
- Catastrophising events or exaggerating their severity
- Battling low self-esteem, diminished confidence, or guilt
What can you do for stress relief?
A range of strategies can effectively ease stress. Working with a qualified psychologist or counsellor is especially beneficial when stress arises from major life events, bereavement, relationship breakdowns, conflict, or serious illness. They can help you reshape unhelpful thinking and develop healthier coping skills. Additional techniques include:
- Regular exercise to release tension and reduce anxiety
- Mind, body practices such as meditation, yoga, tai chi, or breathing exercises
- Creating predictable routines and planning ahead
- Spending time with supportive friends and limiting contact with known stress-triggers
- Pursuing enjoyable hobbies
- Eating a balanced diet (or using supplements if needed)
- Ensuring adequate sleep
- Avoiding alcohol, smoking, and other drugs as coping tools
- Cultivating positivity, gratitude, and acceptance of what you can’t control
- Learning to say “no” to avoid taking on too much
In some cases, your doctor may prescribe medications, antidepressants, anti-anxiety treatments, or sleep aids, based on your individual situation. You can always discuss your current prescriptions and additional stress-management options with your Cooleman Court Pharmacy pharmacist.
When to see your doctor
Because each person’s stress reactions and symptoms differ, there isn’t a straightforward test for diagnosing stress. However, you should consult your doctor if you:
- Notice any of the symptoms described earlier
- Feel stressed most of the time
- Are overwhelmed and struggling to cope
- Depend on alcohol or drugs to manage your feelings
Your physician can offer tailored advice and, if needed, refer you to a qualified therapist for additional support. Since stress signs can mimic other health issues, getting a clear diagnosis is important.
Can you prevent stress?
Stress is an unavoidable aspect of life; what truly matters is how you manage it. Key steps include recognizing your personal triggers, practicing relaxation techniques, introducing lifestyle changes to lower overall stress, shifting unhelpful thought patterns, and seeking support when necessary, all of which strengthen your ability to cope and diminish stress’s effects.