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Stressed Out

Are you totally unfazed by having to deal with hassles connected to friends, family, work, money and relationships? Do you take everything this crazy life chooses to throw at you in your stride? Are you the owner of a rock solid upper lip? If you answered yes to these questions, this article is not for you because it’s about stress and you (you jammy individual, you) appear to be a stranger to it. The term stress is, more often than not, used pretty loosely, to describe everything from feeling a bit pissed off, to teetering on the brink of a breakdown. Our brief guide to this modern ailment outlines what stress is, how to recognize it and how to cope with it.

So what is stress?

First and foremost, stress isn’t a sign of weakness. It’s a reaction to pressure - the result of the demands made on us in our everyday lives outweighing the personal resources we have to deal with these demands.

Isn’t a little bit of stress ok?

Stress isn’t necessarily harmful in itself; we all need goals, challenges and the odd dose of adrenaline. If we didn’t have them we’d get bored, wouldn’t get things done and probably wouldn’t enjoy life so much. Also everyone’s stress thresholds are different. Some people are perfectly capable of (seemingly) carrying on regardless in the face of what others would consider a major trauma. The “Pull your socks up and just get on with it, that’s what we did in the war” brigade often dismiss stress as irrelevant. However research has shown that too much of it can be damaging, and can trigger depression as well as affecting physical health.

How do I recognize it?

Stress can manifest itself in a variety of ways, but some common signs of too much of it include:

• Increased irritability

• Increased sensitivity to criticism

• Signs of tension i.e. nail biting

• Difficulty sleeping

• Smoking and/or drinking more

• Trouble concentrating

• Loss of appetite

• Loss of sex drive

Physical effects of stress include:

• Headaches

• Raised blood pressure

• Palpitations

• Digestive problems like heartburn

• Weaker immune system

• Increase in minor infections

• Muscular strain and back ache

• Bowel upsets

• Aggravation of chronic conditions like eczema.

Are there practical ways of dealing with it?

It’s easier said than done, but basically dealing with stress involves looking after yourself and removing some of its causes. If you learn how to protect yourself from stress, you’ll go some way to increasing your chances of being able to keep on top of it. The following suggestions may help.

• Accept offers of practical help

• Do one thing at a time – try not to keep piling stress upon stress

• Know your limits, don’t be too competitive or expect too much of yourself

• Keep time aside to do things that you really enjoy

• If it’s your type of thing, let off steam in a way that doesn’t cause any harm to yourself or to others (shouting, screaming or pummelling a pillow)

• If it’s possible, walk away from stressful situations

• Try to spend time with positive people who make you feel comfortable and good about yourself (God love ‘em!) and steer clear of critical and judgmental ones

• Use relaxation techniques

• Do your best to keep your diet healthy and cut back on cigarettes, booze, drugs and caffeine

• Whether it’s marching up hills, scuba diving, walking to work or honouring Justin Timberlake’s contribution to the world of dance, take regular exercise

• Try to recognise sources of stress and find ways to cope with them better.

• Don’t withdraw from social support - keep communicating with friends and family so that they know how you’re feeling

• Think twice about how important tasks are and try saying no

• Don’t feel you have to live up to others’ expectations of you

• Break down goals into manageable proportions

• Think positively about your abilities

And if I’d like more help?

As well as going to your GP to discuss how you’re feeling you can also find out information on the help and support that’s available in your area from:

Stress Watch Scotland – 01563 574 144 (helpline)

The NHS Helpline – 0800 22 44 88 (all calls are free)

Scottish Association for Mental Health – 0141 568 7000

NHS Health Scotland Library – 0845 912 5442 or [email protected]