Stress
What is stress?
Stress is a normal part of being human. When we experience changes, challenges or danger, our body produces a ‘stress response’ as a way to protect us. This response creates physical and mental reactions designed to help us adjust to new situations or to keep us alert, motivated and ready to avoid danger (whether that danger is real or perceived). Part of the stress response involves the release of several hormones, including adrenaline and cortisol (also known as the stress hormone).
When working properly, small amounts of stress can be helpful. For example, it can help us stay focused and alert, meet deadlines, perform in examinations, and even produce winning results on the sporting field.
When is stress a problem?
Small amounts of stress every now and then is nothing to be concerned about. However, if the stress continues without relief or periods of relaxation (referred to as chronic stress), it can have a negative impact on your physical, mental and emotional wellbeing.
How much stress is too much? Well, it depends. Everyone deals with stress differently, so what one person may be able to handle, another person may find overwhelming. The only person to really know if it’s too much is the person experiencing the stress. However, statistics indicate that around 72% of Australians feel that stress impacts their physical health, while 64% feel it impacts their mental health.
Stress can affect all aspects of your health and change the way you behave. Because people respond and handle stress differently, signs and symptoms of stress can vary. They may also be vague or similar to those related to other conditions.
Physical symptoms
Emotional symptoms
Cognitive symptoms
Behavioural symptoms
Physical symptoms
Physical symptoms of stress may include:
headaches and tense muscles
digestive problems including nausea, diarrhoea, and constipation
chest pain and a racing heart
lethargy and fatigue
insomnia
frequent illnesses, such as colds and infections
loss of libido and sexual dysfunction
dry mouth and trouble swallowing
tight jaw and grinding of teeth
Emotional symptoms
Emotional symptoms of stress may include:
feeling moody, agitated and frustrated
feeling overwhelmed
having difficulty relaxing and switching off
feeling worthless, lonely or depressed
constant worrying
feeling negative
Cognitive symptoms
Cognitive symptoms of stress may include:
poor judgement
inability to focus or make decisions
forgetfulness
being more disorganised than usual
Behavioural symptoms
Behavioural symptoms of stress may include:
changes to appetite – either eating more or less than usual
having trouble sleeping or sleeping more than usual
increased use of alcohol, cigarettes or other drugs
nervous behaviours such as fidgeting or nail biting
What causes stress?
Stress can be caused by events or situations that we find hard to deal with, or by our own thoughts and attitudes. Examples of events that can cause stress include:
financial worries
death of a loved one
divorce or relationship breakdown
marriage
having a baby
losing your job or being unhappy at work
moving house
chronic illness or injury, including that of a loved one
caring for other people
bullying or harassment
traumatic event such as natural disasters, acts of violence, or accidents
COVID-19 and accompanying lockdowns
Complications of stress
If not addressed properly, chronic stress can lead to a number of health problems including:
depression, anxiety or other mental health conditions such as personality disorders
exacerbated digestive issues such as heartburn, ulcers, irritable bowel syndrome, constipation and diarrhoea
heart disease, including high blood pressure, hardening of the arteries or abnormal heartbeat (arrhythmia)
heart attack or stroke
weight gain or weight loss
changes to your sex drive or sexual dysfunction
menstrual and fertility problems
flare ups of asthma or arthritis
aggravated skin conditions such as acne, eczema or psoriasis
Our own thoughts and beliefs can also contribute to stress. These can include6:
having unrealistic expectations and trying to be perfect
only focusing on the negatives
catastrophising or overexaggerating how bad things are
having low self-esteem, low confidence or feeling guilty
What can you do for stress relief?
There are many strategies9 10that are effective in reducing the effects of stress. Seeking the support of a trained psychologist or counsellor can be extremely helpful, particularly if the source of your stress is down to significant life events such as the death of a loved one, relationship problems or breakdowns, conflict or a significant illness or injury. They can also help you change your thinking patterns and perceptions to help you reduce and better manage your stress.
Other strategies to help reduce stress might include:
regular exercise to relieve tension and reduce anxiety
meditation, yoga, tai chi, and breathing exercises
developing regular routines and planning ahead
spending time with people who make you feel calm, happy and supported, while engaging in less frequent contact or distance from those who you know trigger your stress
doing activities you enjoy
maintaining a healthy diet or taking vitamin supplements if food intake is insufficient
getting enough sleep
avoiding alcohol, smoking and other drugs to cope
staying positive, practicing gratitude and accepting you can’t control everything
learning to say ‘no’ to extra responsibilities
In some cases, a doctor may also prescribe medications to help manage stress, including antidepressants, medication to reduce anxiety, or medication to help with sleep. Prescriptions will always be based on individual circumstances. You can always chat to your MediADVICE pharmacist about any medications you’re taking and what else can be done to help reduce stress
When to visit your doctor
Because everyone deals with stress differently, and exhibits different symptoms, there is no measurable test to diagnose stress. However, you should see your doctor if you:
experience any of the symptoms listed above
feel stressed often
feel overwhelmed and unable to cope
are using drugs or alcohol to cope
They will be able to provide appropriate advice and make a referral to a qualified therapist for further support, if necessary.
Many symptoms of stress can also be signs of other health problems, so it’s important to visit your doctor to get a proper diagnosis.
Can you prevent stress?
Stress is a part of life, so it’s not possible to prevent it. What matters most is how you handle it. Knowing your triggers, learning relaxation techniques, implementing lifestyle changes to reduce overall stress, changing your thought patterns, and seeking support when you need to, are all important measures that will help you reduce the effects of stress and improve your ability to cope.
Stress can affect your health in many ways. At MediADVICE, we are here to support you. Speak to your local MediADVICE pharmacist about your symptoms so we can recommend the products that may be right for you as well as discuss your medication management, to help support you during times of stress.