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Introduction
The stress hormone turns out to be so simple, yet so negatively harmful. It impacts our behavior, hurts our mental strength, and destroys our productivity and willingness to work and improve. It throws a batch of negativity at us, that we seem to never to never be able to get rid of (or at least that goes for a majority of people).
Effects of Stress
This isn’t just me yapping about something like I might occasionally do. Stress is simple to facilitate, but it isn’t the easiest to end nor endure. Here a few proven side effects as a result of stress:
- Difficulty breathing.
- Panic attacks.
- Blurred eyesight or sore eyes.
- Sleep problems.
- Fatigue.
- Muscle aches and headaches.
- Chest pains and high blood pressure.
- Indigestion or heartburn.
Truth is, stress sucks. If I wasted a bunch of time doing something that wasn’t done with high concentration, I’m stressed. Or maybe I accidentally spilled my drink at a restaurant with family, and now I’m stressed. If there’s a lot of work to be done, boom: stress
The point is: stress is a thing that can be easily started. But, it’s not as easy to deal with it (or at least for a majority of people). And you only get better at handling stress by being put in more stressful situations. Don’t think otherwise.
My Goal
By the end of this article, I want you to be fully aware of what stress is and what general situations start it, as well as its side effects, and how you can deal with it.
You ready?
Stress: Defined
Stress is the body’s natural response to challenges or demands. It’s characterized by physical, emotional, or psychological strain or tension. Stress responses were evolutionarily adaptive, preparing our ancestors to face threats by triggering the ‘fight or flight’ response. In modern times, stressors have evolved but our body’s response remains similar.
Stress: Root Causes
Stress can be triggered by a multitude of factors, both external and internal. Common external stressors include academic pressures, workplace challenges, interpersonal relationships, financial difficulties, and major life changes. Internal factors can include pessimistic thinking, unrealistic expectations, perfectionism, and low self-esteem.
However, if you’re looking for the root (where is all this stress really stemming from?) causes of stress, then that be the following:
- External Pressures
- Internal Factors
- Life Changes
- Perceived Threats
- Lack of Resources
- Uncertainty and Ambiguity
- Cultural and Societal Factors
- Biological and Genetic Predispositions
Chronic Stress
If you’re searching for the definition for a more serious type of stress, specifically chronic stress, then it’s defined as
“a persistent state of stress over an extended period, often results from ongoing demands that feel insurmountable.”
Unlike the typical stress that we experience as a result of something that just happened (aka. acute stress), which can be motivating in short bursts, chronic stress can have debilitating effects on our health and well-being.
The main cause for chronic stress has to deal with the long-term exposure to stressors. This may be a stressful job, a bad relationship, rent, car payments, insurance, and things of that matter. Dealing with this type of stress is significantly more harmful, harder to obtain, and the hardest to get rid of. We won’t dive into this stress type in today’s post, so if you prefer taking a look into it yourself, you can here at YaleMedicine.org, which has a fantastic description and added details regarding chronic stress and other important components.
“Mercer Island Psychology | Stress Management Strategies”
Impacts of Stress on Productivity
Navigating stress can profoundly impact our ability to learn and be productive. Stress isn’t always a bad thing – in small doses, it can actually help us stay sharp and focused. But when it hangs around for too long, it can wreak havoc on our mental and physical well-being in many ways.
When stress becomes chronic, it can throw a wrench in our cognitive processes, making it harder to concentrate, remember things, and make decisions – all crucial skills for learning effectively. Research published in the “Neurobiology of Learning and Memory” journal sheds light on how stress can interfere with our ability to recall information, potentially leading to memory lapses and difficulties.
Moreover, chronic stress can take a toll on our emotional health, contributing to feelings of burnout and emotional exhaustion. This can zap our motivation and drive, making it difficult to stay focused and productive. Over time, persistent stress can also heighten the risk of developing mental health conditions like depression and anxiety, which can further impede our learning capabilities.
On the physical side of things, stress triggers a cascade of physiological responses, including the release of stress hormones like cortisol and increases in heart rate. Over time, these physiological changes can take a toll on our bodies, increasing the risk of developing long-term health issues such as cardiovascular disease, which can indirectly impact our ability to learn and perform at our best.
How To Deal With Stress
To manage stress effectively, it’s helpful to use a mix of strategies that take care of both your mind and body. Practices like mindfulness and meditation are great ways to ease stress by helping you stay present and regulate your emotions. Getting regular exercise is another fantastic stress-buster that not only boosts your physical health but also lifts your mood and improves your sleep. If you’re interested in taking a deeper dive into how exercise can reduce stress, you can read this article written by Harvard here.
On top of that, finding ways to manage your time well can really help cut down on stress. Setting realistic goals, prioritizing tasks, and making sure to take breaks can all make a big difference in creating a learning environment that feels less overwhelming.
And don’t forget the power of having a support system in place. Having friends, family, or peers who can offer emotional support and practical help can make a huge difference when things get tough. So don’t hesitate to reach out when you need it!
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How I Deal With Stress
If I’m ever in a stressful situation, I tend to follow a specific and easy protocol to either (a): deal with the stress or (b): negate the stressor entirely.
If you’re interested, you can can take it from me below:
- Firstly, you must understand the stressor. What is stressing you out? Is it a kid at school, your job, a big upcoming project that you’ll have to present, or maybe it’s that you’re having a hard time with your parents? What is it? Before you continue doing anything else, you have to understand what is stressing you out and then find out why.
- Next, I want you to develop a custom and personalized solution yourself. Yes, you heard me. What usually calms your nerves, keeps you in the zone, and puts a smile on your face no matter how tough life is? I want you to then do that. Maybe that thing of yours is taking a nap, listening to a certain song, playing a specific movie, hanging out with a few friends or family, or solving puzzles or crosswords.
- Lastly, I want you to start questioning. Why were you mad in the first place? Was it something dumb and unnecessary to be mad over, like spilling a bit of water on the floor, or accidentally dropping a few papers on the ground? Or maybe it was more serious, in which case, you have to ask yourself: is this worth ruining the rest of my day over?
Other Techniques
If those didn’t work, I suggest turning to a different, yet equally as effective method: slowing down your mind.
Take a moment to just stop thinking. Close your eyes, sit down, sit back and straight, and don’t think about anything. Just stare at the pitch black you see when you close your eyes and don’t do anything. Do this for a few minutes (preferably around 5) and let your mind just catch up. Let it resume and pick up with what you’re doing. If something is dragging you down, it’s your job to stop holding down on the pedal, and let everything around you slowly slow down and resume itself. Stop going so fast.
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Conclusion
Stress is the big bad bully for many of us. It controls the minds of far too many people, and lives in every one of our brains. The difference is that: only a few can actually handle it. Only a few can take stress by its throat and stare it down until it stops.
Hopefully this post was helpful in some way, shape or form. If you’re interested, you can expect a more in-depth post on chronic stress soon as well as how to actually leverage stress. Sounds crazy, but it’s a subject matter for another time.
