STRESS, IT'S EFFECTS, CAUSES AND MANAGEMENT.

 What is stress??

Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives. It can also be referred to as our body's response to pressure. Many different situations or life events can cause stress. It is often triggered when we experience something new or unexpected that threatens our sense of self or when we feel we have little control over a situation. It's a normal part of life, and some stress can even be beneficial, motivating us to meet deadlines or respond to challenges. However, excessive stress can have negative impacts on our physical and mental well-being.

Stress can have other positive aspects, sometimes referred to as “eustress.” For example, it can help you rise to meet challenges such as keeping you on your toes during a presentation at work, sharpening your concentration when you’re attempting a game-winning free throw, or driving you to study for an exam when you’d rather be watching TV.

But while not all stress is bad for you, beyond a certain point, it stops being helpful and starts to cause major damage. Stress that feels overwhelming can have a negative impact on your health, mood, productivity, relationships, and your quality of life. If you frequently find yourself feeling frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance. You can protect yourself and improve how you think and feel by learning how to recognize the signs and symptoms of chronic stress and taking steps to reduce its harmful effects.

How stress works: your body's response. 

When you feel threatened or in danger, yourbody’s stress or “fight or flight” response is automatically triggered. Your nervous system releases a flood of stress hormones, including adrenaline and cortisol, which 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 up your reaction time, and enhance your focus preparing you to either fight or flee from the danger at hand. That is your body response to stress.

Types of Stress

There are three main types of stress:

• Acute Stress: Short-term stress that comes and goes, often related to specific situations like deadlines or exams.
• Chronic Stress: Long-term stress that persists over time, often related to ongoing issues like work pressure or relationship problems.
• Traumatic Stress: Severe stress caused by traumatic events, like accidents or natural disasters.

CAUSES OF STRESS: there are lots of things or events that can induce stress, they includes;

• Significant life transitions.
• Challenges in the workplace or academic setting.
• Struggles within relationships.
• Financial hardships.
• Responsibilities involving children and family.
• Cynicism, a pessimistic perspective on life.
• Inflexible mindset, a lack of adaptability.
• Critical self-dialogue.
• Unattainable standards or perfectionist tendencies.
• Loss of a spouse.
• Divorce proceedings.
• Separation in marriage.
• Passing of a beloved family member.
• Suffering from injury or illness.
• Nuptials.
• Unemployment.

SIGNS AND SYMPTOMS OF STRESS

Chronic stress can take a heavy toll on your mind, body, and behavior. But by identifying the stressors in your life, and distinguishing eustress from distress, you can reduce its harmful effects. Stress can cause many types of physical and emotional symptoms. Sometimes, you may not realize these symptoms are caused by stress. Here are some signs that stress may be affecting you:

• Diarrhea or constipation.
• Forgetfulness.
• Frequent aches and pains.
•  Headaches.
• Lack of energy or focus.
• Sexual problems or Sexual dysfunction.
• Tense jaw or neck muscles.
• Fatigue.
• Insomnia or excessive sleep.
• Digestive disturbances.
• Substance abuse to alleviate stress.
• Fluctuations in body weight

Impact of Stress

Stress can affect us in many ways, including:

• Physical: Headaches, fatigue, digestive issues, and a weakened immune system.
• Emotional: Anxiety, irritability, mood swings, and depression.
• Behavioral: Overeating, substance abuse, and social withdrawal.

Health issues induced by stress includes but not limited to:

• Depression and anxiety. 
• Pain of any kind. 
• Sleep problems, such as insomnia. 
• Autoimmune diseases.
•  Digestive problems. 
• Skin conditions, such as eczema, stress rash, or hives. 
• Heart disease and high blood pressure. 
• Weight problems. 
• Reproductive issues.

Managing Stress

Fortunately, there are many effective ways to manage stress: 

From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.

• Exercise: Regular physical activity reduces stress and anxiety. Take a Quick Walk on a daily basis too.
•  Listen to Music.
• Mindfulness: Practices like meditation and deep breathing calm the mind.
• Social Support: Connect with friends, family, or a therapist for emotional support. 
• Time Management: Prioritize tasks, set boundaries, and take breaks.
• Self-Care: Engage in activities that bring you joy and relaxation.
• Seek Professional Help: If stress is impacting daily life, consider seeking help from a mental health professional.
• Breathe Slow, deep breaths can help lower blood pressure and heart rate and help you in stress management.

CONCLUSION

Each individual experiences stress uniquely. Your personal perception of stress can influence whether you encounter positive eustress or negative distress in a given situation. For instance, if an upcoming work deadline causes you to feel anxious, fatigued, and overwhelmed, you are likely experiencing distress. Conversely, if the same impending deadline fills you with excitement due to the potential positive impact on your career, the stress you feel is more likely to be eustress, serving as motivation and beneficial.

Likewise, what one person finds stressful may not affect another individual, who may even derive enjoyment from it. While some individuals may dread public speaking, others thrive in the spotlight. Similarly, while you may find fulfillment in caring for your elderly parents, your siblings may find the responsibilities of caregiving to be burdensome and stressful.

The Impact of Stress on HealthYour nervous system struggles to differentiate between emotional and physical threats. If you are highly stressed over a disagreement with a friend, a looming work deadline, or a pile of bills, your body can react as intensely as it would in a life-or-death situation. Furthermore, the more frequently your emergency stress response is triggered, the easier it becomes to activate, making it challenging to deactivate.

If you frequently experience stress, like many individuals in today's high-pressure society, your body may remain in a heightened state of stress most of the time. This can lead to severe health issues. Chronic stress disrupts nearly every bodily system, compromising your immune system, disrupting your digestive and reproductive systems, increasing the risk of heart attacks and strokes, accelerating the aging process, and even altering the brain's structure, leaving you more susceptible to anxiety, depression, and other mental health disorders.

Remember, everyone experiences stress, but with awareness, support, and healthy coping mechanisms, we can learn to manage it and improve our overall well-being.