Overcoming stress in search of a happier life

Stress is an inevitable part of life and, while some stress can be beneficial, too much stress can take a toll on your physical and mental health.

According to the American Psychological Association, stress can cause headaches, fatigue, irritability, and depression.

It can also lead to more serious health problems such as high blood pressure, heart disease, and stroke.

Fortunately, there are evidence-based strategies that can help you manage stress and improve your overall well-being.

What is Stress?

Stress is a natural response to a perceived threat, whether it’s physical or emotional.

When you encounter a threat, your body releases hormones like adrenaline and cortisol, which activate your “fight or flight” response.

This response is designed to help you deal with the threat quickly, either by fighting it or running away from it.

However, if the threat is ongoing or chronic, your body stays in this state of high alert, which can lead to long-term health problems.

Types of Stress

Stress can be categorised into four main types: emotional, physical, cognitive, and behavioral.

Emotional stress is the most common type of stress and is often caused by situations that make you feel anxious, worried, or frustrated. Examples of emotional stressors include relationship problems, financial difficulties, and work-related stress.

Physical stress is caused by physical demands on your body, such as an injury, illness, or strenuous physical activity.

Cognitive stress is caused by mental demands on your brain, such as having to learn new information or solve complex problems.

Behavioral stress is caused by behaviors that are harmful to your health, such as smoking, drinking, or overeating.

Common Signs and How to Manage Them

1. Headaches: Headaches can be a common sign of stress. Stress can cause tension in the muscles of the head, neck, and shoulders, which can lead to tension headaches or migraines. These headaches may feel like a dull ache or pressure around the temples, forehead, or back of the head. They can also cause sensitivity to light and sound, and may be accompanied by nausea. To manage headaches caused by stress, try deep breathing exercises, yoga, or meditation.
2. Fatigue: Chronic stress can lead to feelings of fatigue and exhaustion. This can be due to the fact that stress hormones can interfere with the quality of sleep, leading to a cycle of poor sleep and fatigue. Additionally, stress can increase the demands on the body, leading to physical and mental exhaustion. To manage fatigue caused by stress, try getting enough sleep, eating a balanced diet, and exercising regularly.
3. Irritability: Stress can make you feel more irritable or on edge than usual. This can be due to the fact that stress hormones can cause a heightened sense of arousal, which can lead to feelings of tension and irritability. Additionally, stress can lead to feelings of overwhelm or a lack of control, which can also contribute to irritability. To manage irritability caused by stress, try practicing mindfulness, taking a break from stressful situations, or talking to a trusted friend or family member.
4. Anxiety: Stress can cause feelings of anxiety, which can make it difficult to concentrate, relax, or sleep. Anxiety can manifest as feelings of worry, nervousness, or dread about the future. It can also cause physical symptoms such as a racing heart, sweating, or trembling. To manage anxiety caused by stress, try practicing relaxation techniques such as deep breathing, progressive muscle relaxation, or visualisation.
5. Depression: Chronic stress can also contribute to feelings of depression. This can be due to the fact that stress can cause changes in the brain that affect mood and emotion regulation. Additionally, stress can lead to feelings of hopelessness or helplessness, which can contribute to depression. Symptoms of depression can include feelings of sadness or hopelessness, a loss of interest in activities you used to enjoy, changes in appetite or sleep, and difficulty concentrating or making decisions. To manage depression caused by stress, try getting regular exercise, spending time outdoors, or seeking professional help from a therapist or counselor.

Beating Stress for a Healthier, Happier You

Stress is an inevitable part of life, but it doesn’t have to control your life.

By recognising the signs of stress and using evidence-based strategies to manage it, such as the myriad found in your Story of My Life Journal, you can improve your overall wellbeing and live a happier, healthier life.

Whether it’s practicing mindfulness, getting regular exercise, or seeking professional help, there are plenty of strategies that can help you beat stress and live your best life.