Stress awareness: Signs, symptoms and care

April is Stress Awareness Month. Everyone experiences stress from time to time, which is normal, however it is important to increase our awareness about both the causes and cures. This will help you know the triggers and how to manage the feelings, so you don’t feel out of control.

It has been argued that stress is not always taken seriously as a public health concern, yet it can be damaging to our health. Statistics by the Mental Health Foundation have shown that over the last year, 74% of adults in the UK have felt so stressed that they felt overwhelmed or unable to cope. This has undoubtedly not been helped by the COVID-19 Pandemic, where many of us have experienced increasing pressure in various ways.

We hope this blog will help you understand what causes stress, spot the signs that you are feeling stressed/overwhelmed and learn how you can mitigate negative stress feelings. It’s also important to remember that stress is a normal behaviour.

What is stress and who is affected?

Stress is a response to pressure, which can be initiated by many different circumstances and situations. Everyone has and will experience stress and it is a normal response. In fact, it can even sometimes be useful to push us through fear and worries, such as public speaking. Your stress hormones should go quickly once the stressful experience or event has finished, however if there is too much stress or your hormones do not ‘re-balance’ quickly enough, this is where negative effects can occur. For example, you can be left in a permanent state of ‘fight or flight’, a heightened physiological survival mechanism.

Although stress affects everyone, studies have found that people who are in debt or financial insecurity are more likely to have mental health issues, which aren’t helped by this stress. Also, people from minority ethnic groups or who are LGBTIQ+ are more likely to be stressed about prejudice or discrimination. Plus, people with disabilities or long-term health conditions are more likely to be stressed about their health or about stigma associated with their condition.

Things that can make us stressed:

Having to do something we don’t feel confident in doing. For example making a speech, going on camera, job interviews, etc.
Any type of change that can be seen as a loss. For example, a break-up, divorce/separation, moving out of your family home, loss of a pet, bereavement, etc.
Employment can be a cause of stress. For example, it can lead to money worries and if you lose your job this can lead to problems. Plus, you can experience on the job stress, which is why it is important to have a Work-Life balance.
Everyday things that we do. For example, watching distressing news or saddening TV programmes.
Comparing ourselves to others. For example, on social media when you see people out having fun when you are not or when they have something you want but can’t afford.
Even changes that are perceived as positive can cause you to feel stressed. For example, moving house, going to university, a job promotion, going on holiday, meeting up with old friends or relatives, etc.

Signs of stress

If you cannot control your stress this can have both mental, physical and behaviour impacts.

Mentally you may feel:

Anxious
Afraid
Angry/ aggressive
Upset
Irritable
Depressed

Physically your body may react and you can experience:

Aches and pains (both physical and psychosomatic)
Panic attacks (hyperventilating or shallow breathing)
Headaches
Feeling sick or gastric/digestive Issues
Heart palpitations
Issues sleeping or always feeling tired
Memory loss

Your behaviour might change if you’re stressed and you may experience:

Crying or always feeling tearful
Being indecisive
Withdrawing from friends, family, work, etc.
Changes to eating habits (both increase and decrease in appetite)
Being ‘snappy’ or having a short fuse.

How can you help reduce the feeling of being stressed?

Stop:

Recognise when stress is a problem, if you are experiencing any of the signs above. Take some deep breaths and think about the task or situation as rationally as possible. Then you can work out small steps forward on how to minimise what is causing you to be stressed, whilst staying in control. Make a plan for the future to address the things you can, for example, by setting yourself realistic goals and prioritising your workloads if you feel these are becoming an issue.

Talk:

It is important to reach out for help by talking to professionals, friends or family. Building these important relationships can really help when making decisions or asking for advice. But also remember to speak up, for example, if work or university is making you stressed. Speak to your manager or course tutor who should be able to offer you help on how to manage your stress.

It is also important to build relationships in a social context, doing something you enjoy. For example, by joining a club, or even volunteering for a good cause.

Relax:

Take time out to rest, for example with a good book or bath. Also you can practice ‘self-care’ mindfulness such as Yoga or meditation. Taking your attention away from the cause of your stress won’t resolve it, but it can help you think more clearly about steps to help your mental and physical state.

Exercise:

Getting out and being physical can not only help your physical state but also your mental wellbeing. This can be anything from short walks to joining a sports club you enjoy; any physical activity can make a difference and be a much needed mood-boost to help you think about situations rationally.

Also, make sure you are having a healthy diet and getting all the nutrients, essential vitamins, minerals and water that your body needs to function at its best.

Sleep:

Make sure you are getting between seven and nine hours sleep per night. If you find it a struggle to sleep try these tips:

Reduce your amount of caffeine in the day
Have a relaxing bath before bed
Read a good book when you get into bed (and try and stay off technology at least half an hour before you plan on going to sleep).
Write a to do list for the next day, so tasks don’t run through your mind.

Stay positive

Following the steps above should help you to stay positive in the stressful situations you will find yourself in from time to time and help you cope. It is important to try and keep everything in perspective, take support from those around you and have strategies in place to help you prioritise and manage. Plus, always remember to look for the positives in your life, you can write these down so you can refer back to them when you are feeling low or stressed, or even get creative and turn them into a poem or picture that you can keep as a visual reminder.