STRESS MANAGEMENT
Medical care
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus—preparing you to either fight or flee from the danger at hand. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.
Symptoms & Signs
Stress does not always look stressful
The three most common ways people respond when they’re overwhelmed by stress:
The three most common ways people respond when they’re overwhelmed by stress:
Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.
Foot on both – A tense and frozen stress response. You "freeze" under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.
Stress Warning Signs and Symptoms | |
Cognitive Symptoms | Emotional Symptoms |
Memory problems
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Moodiness
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Inability to concentrate
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Irritability or short temper
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Poor judgment
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Agitation, inability to relax
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Seeing only the negative
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Feeling overwhelmed
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Anxious or racing thoughts
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Sense of loneliness and isolation
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Constant worrying
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Depression or general unhappiness
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Aches and pains
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Eating more or less
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Diarrhoea or constipation
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Sleeping too much or too little
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Nausea, dizziness
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Isolating yourself from others
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Chest pain, rapid heartbeat
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Procrastinating or neglecting responsibilities
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Loss of sex drive
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Using alcohol, cigarettes, or drugs to relax
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Frequent colds
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Nervous habits (e.g. nail biting, pacing)
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Keep in mind that the signs and symptoms of stress can also be caused by other psychological and medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms are stress-related
Causes
Common External Causes of stress
Not all stress is caused by external factors. Stress can also be self-generated:
Effectsofchronicstress
Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.
Many health problems are caused or exacerbated by stress, including:
Food to include in your diet if stressed
Asparagus
This green veggie is high in folic acid, which can help stabilize your mood. "When you're stressed, your body releases hormones that affect your mood." Eating certain vitamins and minerals like folic acid and B vitamins can help keep your mood steady because they're needed to make serotonin, which is a chemical that directly affects mood in a positive way."
Milk
Milk is high in antioxidants and vitamins B2 and B12, as well as protein and calcium. Have a bowl of whole-grain cereal and low-fat milk in the morning to start your day with a stress-fighting breakfast.
Cottage Cheese and Fruit
Cottage cheese is high in protein and calcium. "Foods with high protein content that aren't loaded with sugar won't cause a spike in blood sugar and will keep you satiated for a longer time. Try mixing the cottage cheese with a fruit that is high in vitamin C like oranges. Vitamin C plays a role in fighting stress because it's an antioxidant that fights the free radicals that get released when you're stressed. These free radicals have been shown to cause cancer.
Almonds
Are you ever looking for something you can really dig your teeth into when you're stressed? Try crunching on almonds to get some aggression out. A good source of Vitamin B2 and E, as well as magnesium and zinc, almonds are high in fat, but most of the fat is unsaturated. Like vitamin C, vitamin E has been shown to fight the free radicals associated with stress, and in particular, those free radicals that cause heart disease.
Blueberries
Very rich in antioxidants, blueberries offer a high-fibre, low-calorie fruit option that is also rich in stress-fighting vitamin C. Try them with cottage cheese or as a snack on their own.
Tuna
great lunch option, tuna is high in stress-fighting vitamins B6 and B12. Tuna is also a good low-fat protein source. "Don't load tuna down with fat by using a lot of mayonnaise." Choose a light mayo instead."
Cornflakes or Crispy Rice Cereal
Although they aren't low in sugar, cornflakes and crispy rice cereal are fortified with B vitamins and folic acid to help reduce stress. Have them for breakfast with milk.
Spinach
Popeye never lets stress get the best of him -maybe it's all the magnesium in his spinach. Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach goes a long way toward replenishing magnesium stores. Not a spinach eater? Try some cooked soybeans or a filet of salmon, also high in magnesium. Green leafy vegetables are a rich source of magnesium.
Banana
Next time you feel stressed, reach for a banana. With only 105 calories and 14 g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has 30% of the day’s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.
Foods to avoid if stressed:
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