Stress is how your body reacts to a perceived challenge. This is a normal human reaction and can come from physical, mental or emotional sources. Of course, positive forms of stress can help motivate a person to achieve a goal.
“Stress is good, and here’s why. A little stress is a necessary factor to increase productivity and achieve success. Lack of tension leads to poor results and loss of opportunity. However, excessive and prolonged stress has the opposite effect. Exhausted and irritated, we face conflict, we get tired and lose interest in our work. As a result, burnout occurs and this leads to losses,” says Olga Panteleeva, PCC ICF certified mentor and coach, experienced business leader with 27 years of management experience, facilitator, strategic mentor.
Girl behind a laptop.
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Negative forms of stress occur when stress persists for a long time and eventually affects a person’s health and well-being.
“In itself, this is not a problem for us and has no negative consequences. Difficulties begin when a person does not have the opportunity or the resources to deal with a stressful situation, and this does not change for a long time. Or there are so many situations themselves that there is not enough time to recover. In this case, we are faced with chronic stress that prevents us from living and functioning fully”, explains Maria Danina, candidate in psychological sciences, founder of the online school of psychology professions “Psychodemia”.
A person may also feel guilty or ashamed of how they reacted during acute stress, due to their belief or that of others that such a reaction is wrong. And that can make the situation even worse.
“So, for example, a person may decide that crying after a strong shock is a mistake, you must be distracted by work or not thinking about the problem. As a result, the state, which could naturally return to normal after a while, does not change or the suffering increases about what is happening, ”explains the expert.
Common signs of stress
People experience stress in different ways. Psychologically and physiologically, these may include sleep problems, abdominal pain, irritability, fatigue, decreased activity, headaches, heartburn, diarrhea, withdrawal and reluctance to communicate.
There is nothing permanent in our life, and at any time we can find ourselves in an unfavorable situation for us. Then we cling to external circumstances that might help us. Meanwhile, the interior supports, if fitted, automatically deploy as airbags.
“Many people in severe stressful situations fall into a stupor, because life should have gone as planned and nothing else. At such times, two things happen to a person: – he begins to clearly show all negative emotions that have accumulated over the years; – he quickly seeks outside support: he blames people and laws for failures, breaks off relations with his relatives if they refused to help him, shows immaturity,” says Valery Gut, Candidate of Psychological Sciences, developer of adaptive intelligence theory.
Ways to manage stress
Express your emotions. Share your thoughts and emotions with your family, loved ones and friends.
“The ability to share your experiences with someone who understands and is supportive, as well as getting specific help with issues, is a great way out of a crisis. An active and responsible attitude of a person to the problem plays an important role – the more control we have over what is happening, the easier it is for us to cope with stress, ”advises Maria Danina.
Support from relatives.
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You can manage stress with physical or mental stress, or a combination of both. Try different options and decide what works best for you.
“To feel confident in stressful situations, you have to monitor your condition on a daily basis: don’t forget to rest, indulge in hobbies, have fun. It is better to experience any stress in a resourceful state, take care of yourself in time, observe mental hygiene, then even in stressful conditions we will certainly cope with everything, ”adds Valery Gut.
Communicate. Sometimes it is very difficult to face a stressful situation on your own, and in such a situation you have to look for support on the side. Connect with those who support you.
“Being independent does not always mean managing stress on your own. It is the willingness, if necessary, to turn to someone who can really help with something. Everything you can’t do alone, you can always do with someone more suited to it, ”notes Valery Gut.
Relaxation.
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Look for “rock crossing areas”. Determine what you can count on to deal with the situation.
“Building a positive vision of the future and a vector of forward movement. Write down what you have learned during the day, congratulate yourself for each step forward. Allow yourself to hold on to what works. It will make you feel “good”, advises Olga Panteleeva.
Change your attitude to stress. Life constantly throws us into stressful and uncomfortable situations.
“So she ‘starts the sentences’, but it’s up to you how to ‘finish those sentences’. It’s just your choice. In stressful situations, it’s important to provide self-preservation and to concentrate to get through this stage with minimal casualties.
The main thing is not to oppose the altered reality, not to demand “to manage and control yourself”. You have to understand and accept that we are all in a cycle of accepting change and now it is especially important to live and let go of emotions,” she adds.
Signs of stress requiring specialist help
Georgy Surenyan, certified health coach, specialist in lifestyle modification and non-medical rehabilitation, European Coach Accociation certified coach, member of the International Association for Educational Preventive Medicine, listed some of the main signs you should see a healthcare professional:
Psychological help.
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Chronic and severe symptoms. If the symptoms of stress are persistent, severe, or significantly affect your daily life and functioning, you should seek professional help. These can be long periods of intense anxiety, debilitating panic attacks or chronic insomnia. If you find yourself unable to manage stress effectively despite your best efforts, it may be time to seek professional help. A qualified psychotherapist will be able to give you advice on how to better navigate and cope with a stressful situation. Effects on physical health: If stress begins to affect your physical health, for example by causing chronic pain, gastrointestinal problems or a weakened immune system, you should consult a doctor. This will help identify the root causes of stress and improve well-being.Intervention in relationships. When stress starts to get in the way of your relationships, whether it’s frequent conflict, isolation, or an inability to connect with other people, it’s worth seeking professional help. Counseling or relationship therapy can resolve these issues and improve your communication and coping skills. Thoughts of suicide or self-harm. If you have thoughts of harming or killing yourself, you should seek professional help immediately. Contact the mental health helpline or emergency services.
See also: Why stress makes you lose weight and if such weight loss is useful.
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