Stress Awareness

Stress is part of our everyday life; it is a normal thing to be stressed sometimes. So, someone could ask: then what is the deal about it? Why should we highlight this when it is an essence of our lives?

Well, it is true that we cannot block ourselves from stress unless we decide to leave our society and enter a monastery, but even there, we would face stress and internal movements. So, the upcoming questions remain: how can we live and cope with it? Can we detect it when we feel stressed? Do we know what are our patterns? Can we manage it? What do we do if we feel stressed when we are not under control? How can we protect ourselves in these highly stressful situations? What kind of protective factors can we make to have balance in our lives?

April is International Stress Awareness Month, so we aim to cover with a three-part series of blogs the questions of stress awareness, our patterns and coping strategies. As part of our Mental Health First Aider community and with my studies in psychology, I thought that it would be beneficial to have an overview of this topic and make some time for us to reflect on our connection with stress.

Stress & stressors

Stress is how we react when we feel under pressure or threatened. It typically arises when we find ourselves in circumstances that we perceive as beyond our ability to manage or control. Of course, there are cases when this stress level is negotiable and we think that the situation is under our control, and this eustress has a facilitator mode. However, if the stressor is too intensive or our capabilities are not enough to control or fight with the situation then we can label it as distress. Generally, we can say that long-lasting or intensive stress can have serious impacts on our lives.

Stress & Self-awareness

We could think that it is a natural thing to be aware of being stressed, but it is not that simple. For example: If someone grows up believing stress is normal and emotional instability is common in their family, they're likely to seek out similar situations in their relationships and workplaces. Even if it's not healthy, we often gravitate towards what's familiar because it feels safe.
Sometimes it is not easy to realize that what we feel – whether it's long-lasting or intense stress – is maladaptive or that we are overwhelmed by it. Therefore, it is recommended to take some time regularly to conduct a self-check analysis, where there is an opportunity to observe our current psychological, physical, and behavioural states. We can divide the symptoms into 3 categories:

Common Psychical symptoms:

• Sleep problems
• Headache
• Fatigue
• Indigestion
• Chest pains and high blood pressure
• Difficulty breathing
• Blood pressure increased
• Sudden weight gain or weight loss
• Feeling sick, dizzy or fainting
• Panic attacks

Common Physiological symptoms:

• Feeling anxiety, nervousness and afraid
• Irritability, angry or impatient
• Over-burdened or overwhelmed
• Your mind is a buzzing hive of activity, unable to calm.
• Lack of concertation
• Neglected or lonely
• Depressed
• Mental health problems occur or existing ones getting worse

Common Behavioural symptoms:

• Withdrawal from social activities or isolating yourself from others
• Increased use of substances (like alcohol, tobacco, or drugs)
• Changes in eating habits (overeating or undereating)
• Procrastination or avoidance of tasks that feel overwhelming
• Difficulty relaxing or enjoying leisure activities, hobbies
• Performance difficulties

Recognising these signs early allows you to take proactive steps to manage stress before it escalates and leads to potential stress-related issues or burnout. It's important to remember that everyone experiences stress differently, so being mindful of your own unique signs and symptoms is crucial. Plus, it is also beneficial if you are open to observing and learning your loved ones’ behaviours when it comes to stress. By paying attention to these signals, you can develop strategies to cope with your stress effectively and be supportive of your family and friends.

Some takeaway questions which can help you to raise your awareness and self-knowledge:

• What kind of symptoms do you face when you are stressed?
• What are the stressors that you are highly sensitive to?
• Reflecting on your past experiences, have there been times when you ignored the signs of stress until it became overwhelming? What did you learn from those experiences?
• Reflect on the physical, psychological, and behavioural symptoms of stress listed in the article. Which of these symptoms do you tend to experience most frequently, and how do they manifest in your daily life?
• Imagine a scenario where you feel stressed but are unable to identify the cause immediately. What steps can you take to explore and address the root of your stress?