Understand how to manage your stress levels
Editorial written by Dr Stephanie Bradstock, Fitness2Live
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The good news about stress is there are lots of ways to tackle it. But what if things aren't getting better? If you've tried to manage your stress levels but the symptoms aren't easing, it's important not to just suffer in silence. Not only can chronic stress have a major impact on your physical and mental health, but there may also be other underlying issues you need to address as well.
The physical side of stress
We all know the physical discomforts that come along with stress:
- sleep disturbance
- tension
- aches and pains
- gastrointestinal upset.
Chronic stress also has been linked with:
- raised blood pressure
- cardiovascular disease i.e. angina and heart attacks
- reduced immune functioning, increased colds and flu's
- irregular cycles in women and fertility problems, and
- changes in appetite and weight.
If you've been suffering from ongoing physical symptoms, it's definitely time to see your GP.
While stress can result in lots of physical complaints, other causes are possible, so it's important to have a check-up. An underlying health problem could worsen your experience of stress and might frustrate your attempts to self-manage your stress, not to mention the impact that stress can have on pre-existing health problems. All good reasons to seek a professional opinion.
The psychological side of stress
Chronic stress can also affect our mental health. It has been linked with trouble concentrating, memory loss, depression and anxiety.
A GP can also be a good starting point for looking into persisting psychological symptoms. Many people will also have access to a counsellor through their work Employee Assistance Program, so this is another important avenue for getting help.
If you've experienced a worsening of underlying conditions such as depression or anxiety, it's important to return to your treating psychiatrist or psychologist for a check-up.
Psychologically, stress can impact on your self-esteem and motivation as well as producing increased worry and sleep disturbance. Concentration and memory difficulties are an inherent part of the stress response. If these reactions are sustained, symptoms of anxiety or depression can develop.
The differences between stress and mental illness
Normal stress
The following can all be part of a normal stress reaction:
- worry
- irritability
- frustration
- difficulty getting off to sleep
- problems concentrating
- short term memory difficulties.
There can be mild compromise of functioning but usually you will still be able to get most things done at work or home. The symptoms are usually temporary, and you'll return to your normal self with relaxation or resolution of the stressful situation.
Engaging in time-out or talking it through with someone should deliver some relief. You should still be able to see the lighter side of things and have a laugh if you let go of your worries for a moment.
Acute stress
This is a psychological condition that arises following an extreme stress that involves a sudden shock such as an accident or receiving very bad news. In this situation, you may react with distress and temporary confusion.
You might be tearful and struggle to manage everyday tasks. The symptoms may last a few days, but usually will improve with the support of others in talking things over or practical assistance.
Depression
Depression as a mental illness can range significantly when it comes to the severity of symptoms. At the mild end, a person with depression may experience persistent sadness but still be able to cope with everyday life. In severe depression, symptoms may include extremely low mood, appetite disturbance, poor sleep, an inability to manage everyday tasks and even suicidal thinking. Other important symptoms can include tearfulness, guilty feelings, hopelessness and a loss of enjoyment.
A depressive illness may be triggered by a stressful event or may arise after chronic stress. In some individuals with a history of depression, significant stress may contribute to a relapse. If you think you may be suffering from depression, it will be very important to see a health professional. Treatment approaches to depression can include talking therapies or medication. If you have been having suicidal thoughts you need to see your GP or psychiatrist or psychologist as soon as possible.
In an emergency, contact your local hospital or attend the emergency department.
Anxiety
Anxiety describes a mix of physical and mental symptoms and can have a lot of overlap with the normal stress reaction.
Symptoms of anxiety are:
- tension
- shaking
- racing heart
- shortness of breath
- increased worry
- racing thoughts.
Anxiety associated with stress tends to respond to stress management measures such as relaxation or time-out. Anxiety may be part of a depressive illness and in this case there might also be sadness and loss of interest or suicidal thinking. In the conditions known as the Anxiety Disorders such as panic disorder, social anxiety and obsessive compulsive disorder (OCD), the symptoms of anxiety and worry are repeatedly triggered by a specific type of situation (e.g. enclosed spaces, public speaking, possible contamination) with worry focused on health or embarrassment or avoiding illness. These conditions can all be exacerbated by stress.
Anxiety symptoms that are in excess of the normal stress reaction and don't respond to normal stress management strategies need to be further investigated by a GP to exclude medical causes for the physical symptoms. Treatment for the underlying psychological conditions should be sought and your GP can organise a referral to a psychologist or psychiatrist if required. It's important that anxiety associated with depression is reviewed by a health professional, particularly if there is suicidal thinking.
Post-traumatic stress disorder (PTSD)
PTSD is a specific mental health condition that can arise after a traumatic event such as a terrible accident or a robbery, and persists for months following. A person with PTSD can experience anxiety and depression as well as reliving the event through memories, nightmares or flashbacks. Sleep disturbance and social withdrawal are common. It's very important that an individual with symptoms of PTSD presents for professional help because prompt treatment may prevent the condition from becoming entrenched.
How do I find out more?
With regular support calls from your personal health consultant ahm's Health Coaching will help you create a targeted action plan and then support you through the process.
If you think Health Coaching sounds right for you then call 134 246 for an eligibility check and more information.