MENTAL STRESS,
Depression, Mental Tension,
Stress, in everyday terms, is a feeling that people have
when they are overloaded and struggling to cope with demands.
These demands can be related to finances, work,
relationships, and other situations, but anything that poses a real or
perceived challenge or threat to a person's well-being can cause stress.
Stress can be a motivator. It can be essential to survival.
The "fight-or-flight" mechanism can tell us when and how to respond
to danger. However, if this mechanism is triggered too easily, or when there
are too many stressors at one time, it can undermine a person's mental and
physical health and become harmful.
According to the annual stress survey conducted by the
American Psychological Association (APA), average stress levels in the United
States (U.S.) rose from 4.9 to 5.1 on a scale from 1 to 10 in 2015. The main
reasons given are employment and money.
Fast facts on stress:
Here are some key points about stress. More detail is in the
main article.
Stress helps the body prepare to face danger.
The symptoms can be both physical and psychological.
Short-term stress can be helpful, but long-term stress is
linked to various health conditions.
We can prepare for stress by learning some self-management
tips.
What is stress?
Each person responds to stress in a different way, but too
much stress can lead to health problems.
Each person responds to stress in a different way, but too
much stress can lead to health problems.
Stress is the body's natural defense against predators and
danger. It flushes the body with hormones to prepare systems to evade or
confront danger. This is known as the "fight-or-flight" mechanism.
When we are faced with a challenge, part of our response is
physical. The body activates resources to protect us by preparing us either to
stay and fight or to get away as fast as possible.
The body produces larger quantities of the chemicals
cortisol, adrenaline, and noradrenaline. These trigger an increased heart rate,
heightened muscle preparedness, sweating, and alertness. All these factors
improve the ability to respond to a hazardous or challenging situation.
Factors of the environment that trigger this reaction are
called stressors. Examples include noises, aggressive behavior, a speeding car,
scary moments in movies, or even going out on a first date. The more stressors
we experience, the more stressed we tend to feel.
Changes to the body
Stress slows normal bodily functions, such as the digestive
and immune systems. All resources can then be concentrated on rapid breathing,
blood flow, alertness, and muscle use.
The body changes in the following ways during stress:
blood pressure and pulse rate rise
breathing is faster
the digestive system slows down
immune activity decreases
the muscles become tense
a heightened state of alertness prevents sleep
How we react to a difficult situation will affect how stress
affects us and our health?.
A person who feels they do not have enough resources
to cope will be more likely to have a stronger reaction, and one that can
trigger health problems. Stressors affect individuals in different ways.
Some experiences that are generally considered positive can
lead to stress, such as having a baby, going on a trip, moving to a nicer
house, and being promoted.
This is because they often involve a major change, extra
effort, new responsibilities, and a need for adaptation. They are also steps
into the unknown. The person wonders if they will cope.
A persistently negative response to challenges can have a
detrimental effect on health and happiness. However, being aware of how you
react to stressors can help reduce the negative feelings and effects of stress,
and to manage it more effectively.
Types of Stress
The APA recognizes three different types of stress that
require different levels of management.
Acute stress
This type of stress is short-term and is the most common way
that stress occurs. Acute stress is often caused by thinking about the
pressures of events that have recently occurred, or upcoming demands in the
near future.
For example, if you have recently been involved in an
argument that has caused upset or have an upcoming deadline, you may feel
stress about these triggers. However, the stress will be reduced or removed
once these are resolved.
It does not cause the same amount of damage as long-term,
chronic stress. Short-term effects include tension headaches and an upset
stomach, as well as a moderate amount of distress.
However, repeated instances of acute stress over a long
period can become chronic and harmful.
Episodic acute stress
People who frequently experience acute stress, or whose
lives present frequent triggers of stress, have episodic acute stress.
A person with too many commitments and poor organization can
find themselves displaying episodic stress symptoms. These include a tendency
to be irritable and tense, and this irritability can affect relationships.
Individuals that worry too much on a constant basis can also find themselves
facing this type of stress.
This type of stress can also lead to high blood pressure and
heart disease.
Chronic stress
This is the most harmful type of stress and grinds away over
a long period.
Ongoing poverty, a dysfunctional family, or an unhappy
marriage can cause chronic stress. It occurs when a person never sees an escape
from the cause of stress and stops seeking solutions. Sometimes, it can be
caused by a traumatic experience early in life.
Chronic stress can continue unnoticed, as people can become
used to it, unlike acute stress that is new and often has an immediate solution.
It can become part of an individual's personality, making them constantly prone
to the effects of stress regardless of the scenarios they come up against.
People with chronic stress are likely to have a final
breakdown that can lead to suicide, violent actions, heart attacks, and
strokes.
Causes
We all react differently to stressful situations. What is
stressful to one person may not be stressful to another. Almost anything can
cause stress. For some people, just thinking about something or several small
things can cause stress.
Common major life events that can trigger stress include:
job issues or retirement
lack of time or money
bereavement
family problems
illness
moving home
relationships, marriage, and divorce
Other commonly reported causes of stress are:
Different situations can trigger stress for different
people.
Different situations can trigger stress for different
people.
abortion or miscarriage
driving in heavy traffic or fear of an accident
fear of crime or problems with neighbors
pregnancy and becoming a parent
excessive noise, overcrowding, and pollution
uncertainty or waiting for an important outcome
Some situations will affect some people and not others. Past
experience can impact how a person will react.
Sometimes, there is no identifiable cause. Mental health
issues, such as depression, or an accumulated sense of frustration and anxiety,
can make some people feel stressed more easily than others.
Some people experience ongoing stress after a traumatic
event, such as an accident or some kind of abuse. This is known as
post-traumatic stress disorder (PTSD). Those who work in stressful jobs, such
as the military or the emergency services, will have a debriefing session
following a major incident, and they will be monitored for PTSD.
Symptoms
The physical effects of stress include:
sweating
pain in the back or chest
cramps or muscle spasms
erectile dysfunction and loss of libido
fainting
headache
heart disease
high blood pressure
lower immunity against diseases
muscular aches
nervous twitches
pins and needles
sleeping difficulties
stomach upset
A 2012 study suggested that the stressors experienced by
parents, such as financial troubles or managing a single-parent household, can
lead to obesity in their children.
Emotional reactions
can include:
anger
anxiety
burnout
concentration issues
depression
fatigue
a feeling of insecurity
forgetfulness
irritability
nail biting
restlessness
sadness
Behaviors linked to
stress include:
food cravings and eating too much or too little
sudden angry outbursts
drug and alcohol abuse
higher tobacco consumption
social withdrawal
frequent crying
relationship problems
stress affect the skin
stress can lead to a skin rash
Diagnosis
A doctor will normally diagnose stress by asking the patient
about symptoms and life events.
Diagnosis is complex. It depends on many factors.
Questionnaires, biochemical measures, and physiological techniques have been
used, but these may not be objective or effective.
The most direct way to diagnose stress and its effects on a
person is through a comprehensive, stress-oriented, face-to-face interview.
Treatment
Treatment includes self-help and, in instances where the
stress is caused by an underlying condition, certain medications.
Therapies that may help to induce relaxation include aromatherapy
or reflexology.
Some insurance providers cover this type of treatment, but
be sure to check before pursuing this treatment.
Medicines
Doctors will not usually prescribe medications for coping
with stress, unless the patient has an underlying illness, such as depression
or a type of anxiety.
In that case, the doctor is treating a mental illness and
not the stress.
In such cases, an antidepressant may be prescribed. However,
there is a risk that the medication will only mask the stress, rather than help
you deal and cope with it. Antidepressants can also have adverse effects.
Developing some coping strategies before stress hits can
help an individual manage new situations and maintain physical and mental
health. If you are already experiencing overwhelming stress, seek medical help.
Management
Here are a few lifestyle choices you can take to manage or
prevent the feeling of being overwhelmed.
Masssage, yoga, or listening to music can help destress or
prevent stress from building up.
Exercise: Studies
have shown that exercise can benefit a person's mental and physical state.
Reducing intake of alcohol, drugs, and caffeine: These
substances will not help prevent stress, and they can make it worse. They
should be cut out or reduced.
Nutrition: A
healthy, balanced diet with plenty of fruit and vegetables helps maintain the
immune system at times of stress. A poor diet will lead to ill health and
additional stress.
Prioritizing: Spend a little time organizing your to-do list
to see what is most important. Then focus of what you have completed or
accomplished for the day, rather than what you are yet to finish.
Time: Set aside some time each day just for
yourself. Use it to organize your life, relax, and pursue your own interests.
Breathing and
relaxation: Meditation, massage, and yoga can help. Breathing and
relaxation techniques can slow down the system and help you relax. Breathing is
also a central part of mindfulness meditation.
Talking: Talking
to family, friends, work colleagues, and your boss about your thoughts and
worries will help you "let off steam." You may be comforted to find
that you are "not the only one." You may even find there is an easy
solution that you had not thought of.
Acknowledging the
signs: A person can be so anxious about the problem that is causing the
stress that they do not notice the effects on their body.
Noticing symptoms is
the first step to taking action. People who experience work stress due to long
hours may need to "take a step back." It may be time to review their
own working practice or to talk to a supervisor about reducing the load.
Find your own de-stressor:
Most people have something that helps them relax, such as reading a book, going
for a walk, listening to music, or spending time with a friend or a pet.
Joining a choir or a gym helps some people.
Establishing support
networks: The APA encourage people to develop networks of social support,
for example, by talking to neighbors and others in the local community, or
joining a club, charity, or religious organization.
Even if you are not feeling stressed now, being part of a
group can prevent stress from developing and provide support and practical help
when hard times come.
Online social networking can help, as long as it does not
replace face-to-face contact. It can allow you to stay in touch with friends
and family who are far away, and this can reduce anxiety.
If the stress is affecting your daily life, you should seek
professional help. A doctor or psychiatric specialist can often help, for
example, through stress management training.
Stress management techniques
Stress management can help to:
remove or change the source of stress
alter the way you view a stressful event
lower the impact that stress might have on your body
learn alternative ways of coping
Stress management therapy pursues one or more of these
approaches.
Techniques for stress management can be gained from
self-help books, online resources, or by attending a stress management course.
A counselor or psychotherapist can connect an individual who has stress with
personal development courses or individual and group therapy sessions.
For your treatment need write us to drkkcure@gmail.com
How Ayurveda Explains
Stress
Stress, in ayurvedic terms, is intimately related to the
balance of our three vital energies, or doshas — Vata, Pitta, and Kapha. To a
very great extent, our daily habits determine how harmoniously these doshas
function. Maintaining them in good balance, especially in the face of everyday
stresses, is like constantly fine-tuning a radio in bad weather to be able to
get a clear signal.
Stress and its related problems crop up when we fail to
"tune" our radios. But this "tuning" is easier — and more
fun — to do, if we think about the instant and ample benefits it yields. For
instance, if you stay warm in cold weather, you will make your Vata dosha feel
balanced. If you avoid eating rice every day, you will make your Kapha dosha
calmer. If you drink water throughout the day, your Pitta dosha will be happy.
If you take the time to eat a good lunch, you will calm down all your doshas.
What to Do About
Everyday Stress
Besides reading more about your doshas, there are some
simple things you can do to sweep away daily stress. To begin with, take a good
look at where your stresses are originating. Are the factors more external or
internal?
External factors include things such as work pressures,
financial problems, too small or too big a home, a nagging spouse or interfering
in-laws.
Internal factors such as lack of sleep, loss of appetite,
bad digestion, low self-esteem, or a pessimistic attitude toward life are no
less stress-generating.
Good news. All of these factors are perfectly controllable.
Nature offers us two basic options: fight, or flight. For most of us, flight is
not really an option.
The challenge is to stay and play. Here is how you can do
it:
Communicate: A great deal of stress piles up when we refuse
to talk about it — even to ourselves. Each time we suppress stress, it piles up
like a toxin inside our minds, and slowly seeps into our psyche. The deeper it
filters into our consciousness, the more difficult it seems to get rid of it.
But even if you have so far been unwilling to admit to your
stresses, you can improve the situation. Talk to someone you can confide in. Or
take the time to write a journal and pour out your feelings to yourself. Learn
Transcendental Meditation®. Sign up for yoga. Being among other people who are
trying to find similar answers will make you feel you are not alone. You'll
start thinking and feeling more positive.
Make a Checklist: At any time during your day, there are
little jobs that require attention. When you are swamped with other, more
important work, the little "things-to-do" start gnawing at your mind,
often subconsciously. You would feel much better if you went ahead and did
those things — for example, calling up your dentist to schedule an appointment,
sending off an e-mail you've been meaning to write for three days, renewing a
library book.
Each time you complete a small task, check it off your list.
There's something very comforting about checking a "DONE" box! Break
larger projects into smaller ones so they're not so overwhelming. Each time you
do this, you will free up your mind so it can relax for a while.
Turn to Nature: Bring more herbs into your life. Grow them
on your windowsill, or start an herb garden — most herbs grow wonderfully well
in containers. Brew herbal beverages, or try Dr.K.K'S range of gourmet
mind-body teas such as Be Trim Tea, Worry Free Tea, and Sniffle Free Tea. Made
from the purest, most healing herbs available today, these teas are not only
flavorful but also wonderfully calming. Take a bath using such
relaxation-inducing essential oils as lavender, chamomile or jasmine.
Eat meals that are high in fresh, natural ingredients. It's
amazing what a big difference your choice of food can make in helping you cope
with stress. A morning cup of coffee may be a habit you cannot seem to give up,
but caffeine stimulates the adrenal glands to release the stress
neurotransmitters, which, over time, tires them. Also, those refined carbs you
eat for breakfast — bagel, donut, rolls — and the sugar in your coffee affect
your blood-sugar levels, which can cause your emotions to swing like a
pendulum.
Therefore, don't start your day with coffee. Start with a
stewed apple. Replace store-bought ready-to-eat pasta with whole grains. Eat
less of yeast-based bread; make more fresh bread. Avoid hard, aged cheeses —
eat fresh homemade cottage cheese or paneer. Don't buy pre-sliced or canned
fruit and veggies. Buy them from a local farmer's market, process them fresh,
and cook them the same day. Don't buy vegetable oil; bring home a jar of ghee
or cook in sunflower oil. Give your health a boost with herbal supplement made
from herbs and fruits. It strengthens the immune system, soothes the nerves,
and increases ojas — or essential energy.
In these simple ways, you will slowly throw out stress and
bring more bliss into your life.
For best treatment and guidance write to drkkcure@gmail.com
