Stress
What is stress?
When faced with a situation that makes you feel under pressure and requires you to be alert the body responds by releasing hormones (cortisol, adrenalin and noradrenalin). These stress hormones can have a very positive effect in some stressful situations, e.g. before an interview, coming up to a deadline, by making you feel more motivated and alert which can help to improve your performance and productivity. However, having too much or prolonged pressure means these hormones will be released more often than is healthy - this results in chronic stress which has a negative effect on your physical and mental health.
Causes of stress
Stress can be caused by any type of situation that makes you feel under pressure and can often involve large changes in your lifestyle. Below are listed some common situations which cause stress - the anticipation of these situations can also cause stress, e.g. concerns about job security. Everybody’s response to a particular situation differs greatly depending on a whole range of other factors including genetic predisposition, previous experiences in life and current circumstances.
- Bereavement
- Problems at work (jobless, promotion, deadlines, pressure from colleagues/managers)
- Health problems (your own or someone close to you)
- Money worries
- Family problems ( e.g. arguments, separation, divorce)
- Moving house
- Planning a big event (e.g. wedding, party, trip/holiday)
- Any other big change (e.g. becoming a father)
The situations above all relate to big changes that can cause stress but less drastic situations can also cause chronic stress as small pressures everyday continue to build up. Due to the current job market money worries and concerns about job security are particularly common causes of stress, particularly for men who are still most often the main earner of the family and so feel the pressure of these issues most strongly.
Symptoms of stress
The symptoms of stress are extremely wide ranging and so each person will vary in the type of symptoms they experience, the number of symptoms they experience and the severity of the symptoms. We have listed some of the symptoms you may experience if you are suffering from stress under the categories of physical, behavioural and psychological symptoms.
Physical symptoms of stress
- Headaches
- Aching muscles (especially around neck, shoulders and back)
- Tiredness
- Change in weight (lack of appetite/food cravings)
- Chest pains
- Problems sleeping
- Feeling restless
- Dizziness/fainting
- Loss of libido
- Diarrhoea/constipation
- Skin problems e.g. eczema
- Long term stress can result in high blood pressure
Behavioural symptoms of stress
- Mood swings - more irritable/easily angered
- Problems with concentration
- Becoming tearful/crying easily
- Drinking more caffeine rich drinks e.g. coffee, energy drinks
- Smoking, drinking or using drugs (as a way of coping with the stress)
Psychological symptoms of stress
- Feeling as though you can’t cope
- Feeling hopeless about the situation e.g. ‘things will never get easier’
- Continual worrying
- Oversensitivity (e.g. offended by a sarcastic remark that you’d normally laugh off)
Dealing with stress at home
Prioritise: Stress can often stem from of having too many things to deal with in your life, leaving you with little or no time for yourself to relax and go and do things you enjoy. If you feel as though you aren’t able to cope with everything going on in your life try to prioritise - keep on doing the most important things but let some of the less important things go, so that you have time to yourself to exercise, relax and socialise with friends or family.
Talk to people: Talking to someone can help to relieve some of the stress you are feeling - this will allow you to get things off your chest about the way you are feeling , but the person you speak to may also be able to offer you some advice or offer to help out with things if they can.
Exercise: Exercise is one of the best ways to deal with stress as it gives you an outlet to release built up tension and provides some timeout from the daily stress you are faced with. If, like many suffering with chronic stress, you have found yourself becoming easily irritated or angry then vigorous exercise such as running, boxing or squash will give you the chance to really get your heart beating and release any pent up tension. However, more gentle exercise can be just as beneficial and it’s a good idea to start off slow if you haven’t exercised for a while. Gentle exercising such as yoga and tai chi will help to relive tension in the neck, back and shoulders associated with stress and also incorporate breathing techniques which can also help to relieve stress.
Practise breathing techniques: Taking a few moments out when you are feeling particularly stressed to practise breathing techniques gives you the chance to refocus while you just concentrate on the breathing for a few minutes:
- Find yourself a comfortable place to sit or lie down
- Close your eyes
- Slowly breathe in for a count of four
- Then breathe out for a count of four
- Keep on doing this for five minutes or until you feel the stress has reduced
More information
- First Psychology Centre, Edinburgh can help you. Contact us on 0131-668-1440 to find out more or to arrange an initial session.
- Alternatively you may wish to speak to your GP who should be able to refer you to someone suitable.
- See our links at www.edinburghtherapy.co.uk/links.htm for details of organisations who may be able to provide assistance or information.
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