What is stress?

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.

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

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

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

Management 

Here are a few lifestyle choices you can take to manage or prevent the feeling of being overwhelmed.

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.