Mental Health Awareness for Stress

Stress is the body’s reaction to any change that it experiences, which requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. The word 'stress' is quite often used in a negative sense.

But stress isn't always bad and it is a normal part of life. In fact, sometimes stress can be positive and can spur one to be productive, creative, prepared for challenges, and stay motivated and focused. But too much stress or prolonged stress can impact our physical and mental health. It can bring on – or worsen – certain symptoms or diseases. Common side effects of stress on the body range from aches and pains, sleep-related issues, nausea and dizziness to anxious or racing thoughts, moodiness, and even irritability and short temper.

When does stress become a matter of concern? When it becomes overwhelming and starts affecting your health, your productivity, your relationships, and the overall quality of your life. There are physical, emotional and behavioral symptoms of stress. Being aware of these can help you understand what you are going through and deal with it accordingly.

Signs & Symptoms of Stress

Cognitive

Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative
Anxious or racing thoughts
Constant worrying

Emotional

Moodiness
Irritability or short temper
Agitation, inability to relax
Feeling overwhelmed
Sense of loneliness and isolation
General unhappiness

Physical

Aches and pains
Diarrhea or constipation
Nausea, dizziness
Chest pain, rapid heartbeat
Loss of sex drive
Frequent colds

Behavioral

Eating more or less
Sleeping too much or too little
Isolating yourself from others
Neglecting responsibilities
Using alcohol, cigarettes or drugs to relax
Nervous habits (e.g., nail-biting, pacing)

What causes stress?

A person can feel stress anytime a situation is seen as threatening, challenging and difficult to cope with. An extremely busy lifestyle with multiple responsibilities, aspirations, competition, coupled with poor nutrition and sleep, lack of relaxation, inadequate exercise, increased use of smartphones, and being confined indoors can increase the risk of stress.

How can you help yourself?

Having become aware that you have stress, the next step is to know that it can be managed. Practicing self-care is a good step to begin with. Incorporating certain activities into your daily routine can help make stress management part of your lifestyle. There are many fun and calming activities that will help relieve stress if done consistently. Adopting strategies for managing stress in the workplace – for example, prioritizing tasks, managing time, taking breaks – is also an important part of overall stress management.

Engage in a relaxing activity

Practice breathing exercises, listen to your favorite songs, or make time for hobbies to relax.

Practice yoga and meditation

Regular yoga and meditation can help alleviate stress.

Exercise regularly

Even 30 minutes of walking on a regular basis can improve your health.

Write down your feelings

This will help you reflect upon things and understand the reasons why you are feeling stressed.

Organize and prioritize tasks

Creating a daily ‘to-do list' helps to visualize what needs to be done and prioritize the things that are important, as against those that are not so important. Planning also helps to use your time efficiently by determining how important tasks are and how quickly they must get done.

Eat a balanced diet

Studies have pointed out that fresh fruits and vegetables provide vitamins and minerals that help reduce stress. On the other hand, eating a diet full of processed and convenience food, refined carbohydrates, and sugary snacks can worsen symptoms of stress.

Talk to someone

Talk to people you trust and can be honest with. They are the ones who are likely to provide emotional support and practical help.

How can you help someone else?

You may notice that your friend or a family member is stressed and is finding it difficult to cope. While encouraging them to seek help from a mental health professional is necessary, there are lots of practical things you can do to support them.

Listen

Giving someone who is feeling stressed your time and undivided attention is a good way to support them.

Participate in activities together

Pursuing a hobby, going on walks or treks, listening to music, or exercising can be some of the activities you can do together.

Use physical gestures

Smiling, holding hands, hugging, lending a shoulder are gestures that can comfort a person.

Follow up

Staying in touch and checking up on them regularly can be reassuring and supportive.

Help them recognize symptoms

Often, people don’t recognize that certain symptoms (for example, changes in eating or sleeping habits, or inability to concentrate) are actually signs of stress. Sometimes you may be able to identify it before they recognize it in themselves.

Encourage them to seek help

If you feel that they are unable to manage their stress, urge them to seek help from a mental health professional. You could also offer to accompany them.

Frequently Asked Questions

Know more about the conditions that can and might co-exist with stress.

Is stress always bad?
No, stress is not always bad. A moderate level of stress can help us perform better in challenging situations. For instance, during examinations or in work-related scenarios, being stressed motivates us to focus. However, too much stress can get overwhelming and cause us to react negatively, manifesting in numerous health problems.
When should I start managing my stress levels?
Right away! Managing stress is a continuous and daily process, and it is never too early or too late to make it a lifestyle habit.
What should I do when I am unable to cope with stress?
Though there are a number of ways in which you can help yourself, being guided by a mental health professional can be beneficial. They can help you talk about your stress, identify the main causes, and enable you with tips to manage it.
Can severe stress impact my ability to control my emotions and respond to situations?
Severe stress can make you easily agitated and moody, overwhelmed with a sense that you are losing control over the situation, vulnerable to experiencing feelings of worthlessness, and unable to relax. It is recommended to seek professional help in such situations.
Does medication help to cope with stress?
Medicines help when taken for a brief period, but a long-term effective solution to cope with stress is to adopt stress relaxation and management techniques. Please consult a psychiatrist before taking medication.
Are stress and anxiety the same?
Stress and anxiety are not interchangeable terms, though the physical sensations may be very similar. Stress is the body’s reaction to a situation that requires a physical, mental, or emotional adjustment or response. It can have both positive and negative impact.
Anxiety, on the other hand, often comes from a place of fear, uneasiness, or worry. While it is common to experience anxiety in our daily life, it can also manifest itself in the form of panic attacks, phobia, social anxiety and many other related symptoms. Further, stress can be a temporary condition, while anxiety can be more lasting, persistent and pervasive.
Should I inform my family and friends that I am being treated for stress?
Although it is left to individual discretion, there is no reason why you should not.
What if people judge me for visiting a mental health professional?
There should be no hesitation in seeking mental health support. Visiting a mental health professional is the same as visiting a physician when you catch a fever or break a bone.