Stress

Stress is the body's reaction when it feels unable to cope with the demands or pressures it feels it is being put under. Stress can mean different things for different people, but commonly it involves work, money issues, relationships or health issues. Stress can also occur as a result of major life changes or a build up of smaller irritating events.

Stress can affect you in multiple ways:

• Physically, your body prepares itself for 'Fight or Flight' mode. The hormones Adrenaline and Noradrenaline are released which increase your blood pressure and make you sweat more. They also reduce blood flow to the skin and reduce stomach activity. The stress hormone Cortisol is also released into the body. Cortisol causes fats and sugars to be released into the body and can lower the efficiency of the immune system. These bodily changes are designed to make it easier to fight or run away from your problems, however this isn't so useful when you are feeling stressed over problems in the office or whether you will be able to make your credit card payments on time. When these stress chemicals are not used up they remain in the body. This can lead to long term health problems such as issues with digestion and breathing and in more severe cases heart attack and stroke.
• Stress can cause changes in your emotions. You may feel anxious or scared, frustrated or even depressed. The problem with stress is that the symptoms can often feed on one another. You can be stressed and so become frustrated which makes you more stressed. The symptoms you experience emotionally can also produce physical changes, which again can leave you feeling more stressed than you were to begin with.
• Stress can cause you to behave differently. For example: you may have trouble sleeping, feel tearful, notice changes in your sexual habits or show unusual aggression.

Managing Your Stress

• Break down your problems and deal with them one step at a time.
• Try to think rationally, stress can make this difficult so it may help to ask yourself questions to settle the facts in your mind - what would a good friend do in your position? What do you know to be true? What is the worst case scenario?
• If possible, try to focus on any positive aspects of the situation. Thinking positively can help cut your worries down to size.
• Talking about your problems can help to lift a massive weight off of your shoulders. Just knowing that you're not alone can make you feel more relaxed and make your problems easier to tackle. If you find it difficult to talk about your problem, it may help to write it down first.

Cued Relaxation Technique

1. Relax the particular area of your body that feels tense. Tighten the muscles, then relax. Think about that muscle relaxing.
2. Change your posture to a relaxed one when you notice yourself getting tense. Drop your shoulders down in a sideways widening direction.
3. Repeat a sound or word which you find relaxing for example the word 'calm' or say to yourself 'I am going to relax my body. It is feeling heavier and more relaxed.'
4. Gaze at a fixed object in the room, such as a picture or ornament which you particularly like.
5. Think of an image that you find particularly calming and imagine yourself there for example, lying on a deserted beach or floating on a feather mattress through the clouds.
6. Breathe in through your nose and become aware of your breathing. As you breathe out focus on your calming image. Breathe easily, slowly and naturally.

Related Issues

People who are experiencing problems with stress may also be facing problems in other areas of their lives. The topics listed below may be of interest to you:

• Alcohol & Drugs
• Employment
• Social Issues
• Relationship Issues
• Self Harm