How to combat stress?

 How to combat stress?

How to combat stress?

What is stress?

Stress can be described as a  situation of overload or pressure that affects a person and that depends both on the demands of the situation and on the person's resources to deal with it.

 

Thus, it is a feeling of physical or emotional tension that occurs automatically and naturally when faced with situations or thoughts that are threatening, frustrating, or challenging.

 

A moderate level of stress is normal since the human being must be able to adapt to multiple situations. For example, when faced with a dangerous situation, it is positive that the person becomes alert, to react appropriately. However, during this adaptation process, it may happen that the person does not have enough resources to solve the challenge they are facing, and the situation overwhelms them, generating excessively high levels of stress that can lead to different symptoms or harmful consequences.

 

Who is affected?

Unfortunately, the current model of social, labor, and economic organization is turning chronic stress into a very common problem. In fact,  according to the VII CinfaSalud Study: "Perception and habits of the World population regarding stress", almost 12 and a half million Worlds (12,413,000) feel that they suffer from it regularly in their daily lives.

 

In addition, according to data provided by the  World Society for the Study of Anxiety and Stress (SEAS), one in three patients who go to the GP in World presents symptoms derived from stress.

 

What types of stress are there?

There are two different types of stress:

 

·        Acute: the one that occurs in the short term and disappears quickly. It occurs, for example, in an emergency or dangerous situation that requires a quick reaction, such as braking the car due to the risk of an accident.

·        Chronic:  if acute stress is prolonged over time, the stress reduces its intensity, but it does not disappear. It is in this case when we talk about chronic stress and it can cause serious health problems.

 

However, stress has to always be negative. According to the sensations and emotions it arouses, it can be of two types:

 

·        Distress:  produces a negative response and usually occurs when the person interprets that they will not be able to overcome the threat, which causes increased levels of irritability and anxiety.

·        Eustress:  causes a positive response and a feeling of joy and well-being. It happens when the person thinks that the situation he is facing will favor him or that he has achieved the objective.

 

What can cause stress?

Stressors are defined as the stimuli, conditions, or situations that generate stress and, according to the impact they have on the person, they can be classified, according to the SEAS and the Ministry of Health as:

 

·        Minor chronic stressors:  for example, noise from construction sites near our home, traffic jams, or extreme temperatures at work.

·        Minor life events:  these are day-to-day problems that alter daily life and produce negative emotions. For example, a car crash or a child's flu, which forces you to urgently seek a caregiver or miss work.

·        Major stressful life events: These are situations that produce major changes in our lives, such as the loss of a loved one, a divorce, or an eviction.

·        Traumatic stress: encompasses situations in which the survival of the individual or that of the people around them is in danger. For example, a natural catastrophe, a war, or an epidemic.

 

What health problems can it trigger?

Stress sustained over time can accelerate the progression of chronic diseases and trigger numerous physical illnesses and mental disorders:

 

1. Alterations and physical pathologies:

 

·        Immune system:  hyperactivation reduces the body's immune competence, which increases the risk of infections (flu, herpes...) or allergies. It can also lead to a worse evolution of immunological diseases such as cancer.

·        Digestive and gastrointestinal disorders:  the digestive system stops working regularly, so many of the functions it performs slow down or paralyze. Stomach pain, diarrhea, gas, constipation, heartburn, heavy digestion, and vomiting may appear... In the long run, there is a greater probability of developing diseases such as ulcerative colitis, irritable bowel syndrome, or gastric ulcer.

·        Cardiovascular system:  stress is a direct risk factor for the coronary disease since it increases heart rate and blood pressure and accelerates the narrowing of the arteries as a result of the accumulation in the blood of substances such as cholesterol. It also encourages harmful habits such as increased alcohol or tobacco consumption and less physical exercise, as well as unhealthy eating.

·        Endocrine system:  stress raises the concentration of sugar in the blood, which increases the probability of being overweight and obese, risk factors for diabetes.

·        Respiratory system:  the prolonged increase in the rate of breathing can lead to episodes of hyperventilation and/or a feeling of lack of air.

·        Reproductive system and sexuality:  such as menstruation irregularities, increased probability of abortion, decreased fertility, reduction or disappearance of sexual desire, erectile dysfunction, etc.

·        Dermatological problems:  the body does not properly regulate the hydration of the epidermis and dryness favors the appearance of dermatitis or hair loss. Other common skin problems are eczema or acne, and an increased risk of psoriasis flare-ups in those who suffer from this disease.

 

2. Psychological and mental alterations:

 

·        Anxiety disorders:  the terms anxiety and stress are not synonymous, but stress can trigger an anxiety reaction, which is an unpleasant emotion that arises from that threat, due to the possibility that it implies a negative outcome. Anxiety is not completely negative and also fulfills a function, as an emotional reaction that puts the body on alert and encourages it to activate its defense mechanisms in the face of a conflict. It becomes a health problem if it is excessive or disproportionate and begins to alter the person's psychophysiological state, well-being, behavior, and daily life. In these cases, you can get to suffer from these disorders:

·        Generalized anxiety:  very intense anxiety symptoms occur without a real cause that provokes them and without control by the affected person.

·        Panic attack:  intense fear suddenly appears accompanied by a feeling of loss of control due to a sudden increase in symptoms such as chest pain, fear of dying, dizziness, tremor, feeling of lack of air...

·        Phobia:  the intense and anguishing panic that is felt before some circumstances or stimuli.

·        Obsessive-Compulsive Disorder:  Intrusive or obsessive thoughts or ideas that the person cannot control. They cause strong anguish that is tried to neutralize with repetitive behaviors, which become rituals.

· Post-traumatic stress: occurs when a traumatic situation in which the person has suffered or could have suffered extreme physical or psychological damage alters their personal and work life.

·        Mood disorders:  episodes of prolonged stress often trigger disorders such as depression, which is characterized by persistent feelings of sadness, anxiety, emptiness, hopelessness, pessimism, guilt, irritability, and restlessness. In addition, depression reduces stress resistance, so both enhance each other. Other mental disorders associated with high levels of anxiety and stress are eating disorders -anorexia, bulimia-, bipolar disorder, hypochondria, or harmful behaviors -consumption or addiction to alcohol, tobacco, or anxiolytics-.

·        Psychophysiological disorders:  negative emotions are somatized and physical alterations seen previously without a clear or defined cause are suffered: muscular problems, fatigue, headaches, hypertension, eczema...

 

How can you treat stress?

It is possible to properly manage stress to reduce and mitigate its impact on our health. How? On the one hand, acting on its cause, and on the other, increasing our resistance to it, through tools that help us accept these circumstances and improve our behavior in the face of them, and with the incorporation of healthy lifestyle habits.

 

1.  Psychological treatment,  which can be approached from the bodily, cognitive, and behavioral points of view:

 

·        Bodily techniques for the reduction of physiological activity: it is possible to learn to reduce the overactivation of the organism by controlling one's own bodily reactions. To do this, techniques such as progressive muscle relaxation, breath control, and relaxation through sounds or images are used.

·        Cognitive techniques: they consist of modifying thoughts, replacing negative and exaggerated ones with more positive and realistic ones.

·        Behavioral techniques:  their purpose is to modify the behaviors of the affected person so that they learn to understand stressful situations.

·        Hygienic-dietary measures:  such as eating a varied and balanced diet, devoting time to social relationships and rest, and practicing exercise.

·        Pharmacological treatment: consists of the prescription of drugs such as anxiolytics -which eliminate anxiety-, antidepressants -which try to suppress the physical and mental symptoms caused by stress-, or sleeping pills -to facilitate falling asleep and rest-.

 

2. Stress self-management techniques:

 

·        Relaxation:  allows the physiological deactivation of the organism, while activating areas of the brain related to attention and resistance to stress.

·        Meditation and mindfulness:  regularly practiced meditation has been shown to reduce cortisol and sympathetic nervous system activity.

·        Yoga, tai chi, and pilates:  help restore and maintain physical and psychological balance.

·        Music therapy: music can also be a tool against stressful situations. Better with a slow and leisurely pace, without sharp timbres, and without evoking negative memories.

 

Ten tips to keep stress under control

We summarize ten guidelines that will help you deal more effectively with day-to-day difficulties:

 

1. Face difficult situations.

Instead of putting them off or avoiding them, face them, since they will stop distressing you once you identify and resolve them.

2. Train yourself in problem-solving.

Learn to analyze them logically: define the problem, make a list of possible solutions, and another of the pros and cons of each one. Evaluate these advantages and disadvantages and select the most beneficial or least harmful alternative.

3. Organize your time well.

Plan your agenda for the day well, without overloading it with activities and managing the unforeseen with flexibility. In case of a lack of time, select the most important tasks according to priorities and, if necessary, delegate. And, if even so, the pressure is excessive, learn to say "no".

4. You deserve a break.

Assign a daily space to leisure and personal relationships, so that you have time to rest and be with your family, and also practice your hobbies or go out with friends. On the weekend, rest, and take vacations from time to time.

5. Learn self-control techniques.

Practicing activities such as relaxation, meditation, mindfulness, or yoga regularly will help you neutralize the physiological activation of the body that produces stress and will provide you with greater control of emotions.

6. Foster personal and social relationships and lean on them.

When you feel like you don't know how to solve a problem, ask the people you trust the most for help or advice. And offer to support them too: helping others improve your own mood and reducing the impact of stress.

7. Watch your diet.

Follow a healthy, varied, and balanced diet, which includes a large number of fruits and vegetables. Keep regular hours and take time to eat slowly. Avoid caffeinated or alcoholic beverages, or if you do consume them, do so in moderation.

8. Do sports regularly.

Physical exercise reduces the intensity of stress and helps episodes last less, in addition to promoting a sense of well-being, as long as it is not done out of obligation. Two and a half hours of aerobic activity per week such as running, cycling, or swimming are recommended, always according to your abilities.

9. Do not subtract hours of sleep.

Rested, you will better face any conflict or threatening situation. Thus, try to always go to sleep at the same time and rest seven or eight hours each night.

10. Seek professional help if necessary.

If you still can't handle stress, seek professional help. Your GP will be able to help you identify the problem and refer you to a specialist or therapist. This will teach you to modify your thoughts and emotions and develop behaviors that help you face problems with a more positive attitude.

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