We know that workplace stress happens no matter the career you choose. You are responsible for doing a job and that takes its toll regardless if you are actively working on your health or not. When it comes to your personal health you have three options:
Take radical responsibility
Be your own advocate
Do nothing
We sincerely hope you are both 1 & 2, but we aren’t here to judge. We want to provide some insights into what stress looks like and how it wreaks havoc on the body.
What IS stress?
Stress is defined by the WHO as: “a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives.” In less words, it’s what knocks us out of homeostasis (balance). Cortisol, the body’s primary stress hormone, is what causes the body to react with fight or flight responses.
We all experience stress to some degree, however it’s within our reaction and what follows in order to bring us back into homeostasis that matters. Here is a list of common physical symptoms of being exposed to stress for a prolonged period of time:
fatigue
muscular tension
headaches
heart palpitations
sleeping difficulties, such as insomnia
gastrointestinal upsets, such as diarrhea or constipation
dermatological disorders
Really, any and all of the above are possible.. Sometimes all at once. This easily leads to mental symptoms of prolonged stress exposure. Including, but certainly not limited to:
depression
anxiety
discouragement
irritability
pessimism
feelings of being overwhelmed and unable to cope
cognitive difficulties
Although these symptoms are associated with distress or “bad” stress, we cannot forget to mention the ”good” stress that we also face. Good stress, otherwise known as eustress, is the type of stress you feel when you are excited. This situation causes no threat or fear, but still makes your heart rate quicken. Example: job promotions, roller coasters, first dates, competing etc.
The parasympathetic nervous system is a network of nerves that are in charge of relaxing the body after an acute stress-induced crisis. This system aids in slowing our heart rate, breathing, lowers blood pressure, and promotes digestion. Therefore, the more time we spend in a parasympathetic state, the more relaxed and healthier we are.
So what are things to help bring you back to a state of homeostasis? It isn’t a one size fits all, but we have some ideas that you can try and see what works for you. Self-care for stress is an individual journey, here are some suggestions:
Deep breathing: box breathing
Take a walk/aerobic exercise
Get outside
Meditate
Take a day off
Using cold water: hold a cold bottle or cloth to your skin, or splash cold water on your face
Connect with others
Keeping in mind that being in a chronic state of stress for a long period of time will take longer to recover from. Stress recovery, and getting back into homeostasis is not an overnight task and can take just as long to undo. Daily practices of stress management and healthy habits including eating a healthy diet, hydrating, movement and sleep are key steps in an overall healthy mind and body.
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