How to Cope with Stress - Udveg

What is stress?

The term stress as it is currently used, was coined by Hans Selye in 1936, who

defined it as “the non-specific response of the body to any demand for change”.

Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood.

These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger. But this can also be a bad thing, if their stress is in response to something emotional and there is no outlet for this extra energy and strength.

This post will discuss different causes of stress, how stress affects you, the difference between 'good' or 'positive' stress and 'bad' or 'negative' stress, and some common facts about how stress affects people today.

We defined stress as the brain's response to any demand. Many things can trigger this response, including change.

Changes can be positive or negative, as well as real or perceived. They may be recurring, short-term, or long-term and may include things like commuting to and from school or work every day, traveling for a yearly vacation, or moving to another home. Changes can be mild and relatively harmless, such as winning a race, watching a scary movie, or riding a rollercoaster. Some changes are major, such as marriage or divorce, serious illness, or a car accident. Other changes are extreme, such as exposure to violence, and can lead to traumatic stress reactions.

As illustrated above with the Human Function Curve, increased stress results in increased productivity – up to a point, after which things go rapidly downhill. However, that point or peak differs for each of us, so you need to be sensitive to the early warning symptoms and signs that suggest a stress overload is starting to push you over the hump. Such signals also differ for each of us and can be so subtle that they are often ignored until it is too late. Not infrequently, others are aware that you may be headed for trouble before you are.

There are various types of stress an individual can experience:

Survival Stress - You may have heard the phrase "fight or flight" before. This is a common response to danger in all people and animals. When you are afraid that someone or something may physically hurt you, your body naturally responds with a burst of energy so you will be able to survive the dangerous situation (fight) or escape it all together (flight).

Internal Stress - Have you ever caught yourself worrying about things you can do nothing about or worrying for no reason at all? This is internal stress and it is one of the most important kinds of stress to understand and manage. Internal stress is when people make themselves stressed. This often happens when we worry about things we can't control or put ourselves in situations that we know will cause us stress. Some people become addicted to the kind of hurried, tense, lifestyle that results from being under stress. They even look for stressful situations and feel stressed about things that aren't stressful.

Environmental Stress - This is a response to things around you that cause stress, such as noise, crowding, and pressure from work or family. Identifying these environmental stresses and learning to avoid them or deal with them will help lower your stress level.

Fatigue and Overworking - This kind of stress builds up over a long time and can take a hard toll on your body. It can be caused by working too much or too hard at your job(s), school, or home. It can also be caused by not knowing how to manage your time well or how to take time out for rest and relaxation. This can be one of the hardest kinds of stress to avoid because many people feel this is out of their control.

Some common causes of stress include:

- Family and Friends

- Work

- Money

- Life Changes

- Health Issues

In turn, your body displays the following symptoms of stress:

Cognitive Symptoms Emotional Symptoms

- Memory problems - Moodiness

- Inability to concentrate - Irritability or short-temper

- Poor judgment - Agitation/ inability to relax

- Seeing only the negative - Feeling overwhelmed

- Anxious or racing thoughts - Sense of loneliness and isolation

- Constant worrying - Depression or general unhappiness

Physical Symptoms Behavioral Symptoms

- Fat gain - Eating more or less than usual

- Aches and pains - Sleeping too much or too little

- Diarrhea or constipation - Isolating yourself from others

- Nausea, dizziness - Neglecting responsibilities

- Chest pain, rapid heartbeat - Abusing drugs or alcohol

- Loss of sex drive - Nervous habits (eg. nail biting, pacing)

- Frequent colds

Symptoms can persist for either the short-term or the long-term.

What effects does stress have on the brain?

Amygdala - Plays a role in the processing of emotions; the amygdalae have been implicated in modulating stress response mechanisms, particularly when feelings of anxiety or fear are involved.

Hippocampus - Responsible for cognitive processing e.g. memory; it is susceptible to damage brought upon by chronic stress and in fact, stress shrinks it. Small hippocampus = more prone to PTSD.

Listed below are impacts that stress has on the different processes of the body:

1. Stress changes gene expression. The chemicals your body produces when you are under stress turn on/off genes that change everything; from how much fat you store, to how well your immune system works, to how fast you age, to whether or not you will develop cancer.

2. Early life events determine your set point for stress. Research shows that even early childhood events “set” your CRH, or corticotrophinreleasing hormone, at a high or low level. CRH is like the foot on the gas turning on your adrenals, and therefore your stress levels.

3. Stress causes brain damage. High levels of stress hormones damage critical parts of the brain, such as the hippocampus - the area responsible for memory. One reason people experience “adrenal burnout” after long term chronic stress is because the brain, in order to save itself, turns off the adrenals.

4. Stress shuts down the immune system and increases inflammation. From slowing wound healing, to diminishing the protective effects of vaccines, to increasing

your susceptibility to infections, stress is the ultimate immune-modulator. Stress can

also reactivate latent infections — people who get cold sores know this from experience.

5. Chronic stress damages the energy powerhouses of your body, your mitochondria.These energy factories produce ATP, the currency through which all cells and organs in your body do their work. The good news is this damage is reversible over time, as stress goes away.

6. Stress reduces your ability to metabolize and detoxify. Studies have shown that the activity of hundreds of genes responsible for enzymes that break down fats and detoxify prescription drugs, are negatively impacted by stress. Stress can also increase your toxin burden by increasing your desire for high fat, high sugar foods.

7. Your cardiovascular system responds to stress. Chronic stress has been shown to increase the thickness of the artery walls, leading to high bloodpressure and heart disease.

8. Stress messes with your sex hormones. Stress increases the amount of sex hormone binding globulin, the school bus that ferries testosterone and estrogen around your body; this means fewer of these hormones are available for your cells. Chronic stress also increases the production of cortisol, leading to something called “cortisol steal,” where fewer sex hormones are produced.

9. Stress is bad for your bones and muscles.There is evidence that higher stress levels are associated with lower bone mineral density and many studies show that people under chronic stress experience more physical pain.

10. The gut and stress are intimately intertwined. You may have heard that 95% of your serotonin is in your gut, and you may remember a time when you were nervous or sad, and your belly was in knots.

11. It contributes to diseases. Heart attacks, stroke, kidney disease, rheumatoid arthritis, stomach ulcerations, shrinkage oflymphoid tissue and enlargement of the adrenals are just some of the diseases brought on by stress.

While there are successful methods to combat stress, here are some activities that are not recommended as stress relievers :

- Smoking

- Drinking too much

- Overeating or undereating

- Zoning out for hours in front of the TV or computer

- Withdrawing from friends, family, and activities

- Using pills or drugs to relax

- Sleeping too much

- Procrastinating

- Filling up every minute of the day to avoid facing problems

- Taking out your stress on others (lashing out, angry outbursts, physical violence)

There are 5 steps you can take to manage your stress and prevent it from having harmful effects on you and your lifestyle.

1. Understanding Stress

There are two types of bodies: Sthula and Sukshma. Sthula is the physical, material body whereas sukshma is the sublte, yoga body (soul). It is also imperative to have knowledge about the components of the mind:

- Manas: sensory, processing mind

- Chitta: storage of impressions

- Ahamkara: ego/ "I factor"

- Buddhi: conscience; knows, decides, judges, and discriminates

In addition, one must also comprehend their inner "enemies" to evaluate their stress. The five moral evils are considered to be:

- Kaam: lust

- Krodh: anger

- Lobh: greed

- Moh: materialism

- Ahankar: arrogance

Once you have evaluated these factors, it makes it easier to understand the root of the stress.

2. Living a Healthy Lifestyle

Maintain a healthy diet. Your diet can have a profound effect on your mood and sense of well being. Studies have linked eating a typical Western diet—filled with red and processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Unhealthy diet plays a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, as well as an increased risk of suicide in young people. Eating more fruits and vegetables provides Satvic energy. It is also necessary to reduce fat and sugar.

Exercise regularly. Exercising moderately for 30 minutes, five times a week is one of the best things you can do for your physical and mental health.

Aerobic Activity: intense yoga, running, biking, swimming, etc.

Strength Training: strengthening yoga, weight lifting, resistance training - builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.

Flexibility: yoga helps prevent injury, enhances range of motion, reduces stiffness, and limits aches and pains.

Pranayama: breathing exercises

Exercising releases a protein called BDNF (Brain-Derived Neurotrophic Factor). This BDNF has a protective and reparative element to your memory neurons and acts as a reset switch. That’s why we often feel at ease and feel things are clear after exercising which eventually lead us to be happy. At the same time, endorphins, another chemical to fight stress, are released in your brain. According to McGovern:

"These endorphins tend to minimize the discomfort of exercise,

block the feeling of pain, and are even associated with a feeling of euphoria."

Meditation. A great tactic for coping with stress. meditation results in less anxiety, medial prefrontal cortex, more creativity, better memory, and you can even make your brain think time is going by slower.

Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

3. Four A's

Avoid Unnecessary Stress.

StartFragmentTake control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. EndFragment

StartFragmentAvoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. EndFragment

Prioritize your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Alter the Situation.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Adapt to the Stressor.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Accept the Things You Can't Change.

Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Share your feelings. Talk to a trusted friend face to face or make an appointment with a therapist. The simple act of expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Opening up is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

4. Make Time for Fun and Relaxation

•Go for a walk.

•Spend time in nature.

•Call a good friend.

•Sweat out tension with a good workout.

•Write in your journal.

•Take a long bath.

•Light scented candles.

•Play with a pet.

•Work in your garden.

•Get a massage.

•Curl up with a good book.

•Listen to music.

•Watch a comedy

5. Keep the Right Company

Avoid people who stress you out. If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.

I hope that these tips and information help you reduce stress. If you have any specific questions related to managing stress, feel free to shoot us an email!