What are the causes of stress?
Some typical causes of acute or chronic stress include:
· Living through a natural or manmade disaster
· Living with chronic illness
· Surviving a life-threatening accident or illness
· Being the victim of a crime
· Experiencing familial stressors such as:
· An abusive relationship
· An unhappy marriage
· Prolonged divorce proceedings
· Child custody issues
· Caregiving for a loved one with a chronic illness like dementia
· Living in poverty or being homeless
· Working in a dangerous profession
· Having little work-life balance, working long hours, or having a job you hate
· Military deployment
· Being unhappy in your job
· Having a heavy workload or too much responsibility
· Working long hours
· Having poor management, unclear expectations of your work, or no say in the decision-making process
· Working under dangerous conditions
· Being insecure about your chance for advancement or risk of termination
· Having to give speeches in front of colleagues
· Facing discrimination or harassment at work, especially if your company isn’t supportive
Life stresses can also have a big impact.
Examples of life stresses are:
· The death of a loved one
· Divorce
· Loss of a job
· Increase in financial obligations
· Getting married
· Moving to a new home
· Chronic illness or injury
· Emotional problems ( depression , anxiety , anger, grief , guilt, low self-esteem)
· Taking care of an elderly or sick family member
· Traumatic event, such as a natural disaster, theft, rape, or violence against
you or a loved one
Internal factors
· Fear and uncertainty
· Attitudes and perceptions.
· Unrealistic expectations.
· Change.
What are the emotional signs of stress?
Some of the psychological and emotional signs that you are stressed out include:
· Depression or anxiety.
· Anger, irritability, or restlessness.
· Feeling overwhelmed, unmotivated, or unfocused.
· Trouble sleeping or sleeping too much.
· Racing thoughts or constant worry.
· Problems with your memory or concentration.
· Making Impulsive decisions.
How to manage stress
In order to manage your stress, first you have to identify the things that cause you stress — or your triggers. Figure out which of these things can be avoided. Then, find ways to cope with those negative stressors that can’t be avoided.
Over time, managing your stress levels may help lower your risk for stress-related diseases. And it’ll help you feel better on a daily basis, too.
Here are some basic ways to start managing stress:
· Maintain a healthy diet
· Aim for 7-8 hours of sleep each night
· Exercise regularly
· Minimize your use of caffeine and alcohol
· Stay socially connected so you can get and give support
· Make time for rest and relaxation, or self-care
· Learn meditation techniques such as deep breathing
If you can’t manage your stress, or if it’s accompanied by anxiety or depression , see your doctor right away. These conditions can be managed with treatment, as long as you seek help. You might also consider consulting with a therapist or other mental health professional.
