In the realm of human experience, few things wield as much power as collective opinion. We posted a survey and you responded! You chose from the interest in stress management, time management, and the development of vision and goals. Stress management won in a landslide!
We live in a fast-paced and demanding world where stress has become an inevitable companion. Let’s unpack the multifaceted dimensions of stress that resonate with us all. Stress, like a force of nature, has the potential to reshape our lives in profound ways. Though we have a collective concern, our individual experiences and needs will vary quite a bit!
When a person encounters a stressor, whether it’s a physical threat, a tight deadline, or an emotional challenge, the body releases stress hormones such as cortisol and adrenaline. These hormones trigger physiological changes, including increased heart rate, heightened alertness, and a surge in energy, all aimed at helping the individual respond to the perceived threat.
The perception of stress can vary from person to person, as what may be stressful for one individual might not be the same for another.
Though SOME level of stress is a natural part of life and CAN be motivating, chronic and overwhelming stress without adequate coping mechanisms can lead to a range of health issues, including anxiety, depression, cardiovascular problems, and compromised immune function.
What is stress?
The word “stress” is used in various contexts in everyday language. It’s a versatile term that encompasses a wide range of experiences and challenges people face in their daily lives.
Dictionary.com provides the following definitions of the type of stress we are discussing here. (We aren’t filtering out the definitions we don’t like. We just aren’t talking about prosody or mechanics right now.)
Noun:
physical, mental, or emotional strain or tension: Worry over his job and his wife’s health put him under a great stress.
a situation, occurrence, or factor causing this: The stress of being trapped in the elevator gave him a pounding headache.
verb (used without object)
to experience stress or worry: Don’t stress about the turkey; I promise it will be delicious. Dad is always stressing out over his job. The WHO (World Health Organization) defines stress as a physiological and psychological response to external pressures or demands, often referred to as stressors, that exceed an individual’s ability to cope effectively. It can manifest as feelings of tension, anxiety, irritability, or frustration. Stress can result from various sources such as work, relationships, financial difficulties, or major life changes. While some level of stress is normal and can even be motivating, excessive or chronic stress can have negative effects on physical health, mental well-being, and overall quality of life. Managing stress often involves developing coping strategies, seeking social support, and making lifestyle changes to reduce its impact.
Shame about stress
Who has experienced a boss or colleague who is dismissive of potential stress?
“Stress is just part of life.” “This is a job. You just have to deal with it.” “In my day…”
What about the person who means well and says you should try a yoga class?
What about the pesky brain of yours that, without any input from others, feels ashamed about being stressed?
All three are common experiences.
First thing first, let’s agree to throw out that commonly observed stance that stress is shameful.
It’s essential to recognize that stress is a natural and universal aspect of the human condition.
Many factors contribute to this sense of shame surrounding stress and we will touch upon taking steps to dispel that.
Below are some of those insidious sources of shame. Note which influences impact you as well as which you have observed in action around you.
Social Stigma: In some cultures or social circles, there may be a stigma attached to stress, with an expectation that individuals should always be resilient, composed, and able to handle any situation without showing signs of distress. This societal pressure can lead people to feel ashamed if they perceive themselves as failing to meet these expectations.
Perceived Weakness: There’s a misconception that experiencing stress is a sign of weakness or inadequacy. People may worry that admitting to stress implies they are unable to cope or are less capable than others, leading to feelings of shame.
Self-Imposed Expectations: Individuals often have high expectations for themselves and may feel ashamed when they perceive stress as a failure to meet these self-imposed standards. This internal pressure can exacerbate feelings of shame and self-criticism.
Comparison with Others: Seeing others seemingly handle challenges effortlessly can create a sense of inadequacy in those experiencing stress. This comparison can fuel feelings of shame and self-doubt.
Fear of Judgment: There may be a fear of being judged or perceived negatively by others if one admits to feeling stressed. This fear of judgment can lead individuals to hide their stress or pretend that everything is fine, further contributing to feelings of shame.
Dispelling shame around stress
By reframing your understanding of stress and practicing self-compassion, you can gradually overcome feelings of shame and develop healthier coping mechanisms for navigating life’s challenges.
It’s important to challenge these beliefs and recognize that stress is a natural response to life’s challenges and does not reflect weakness or failure. Here are some strategies to address feelings of shame about stress:
Normalize Stress: Remind yourself that stress is a normal part of the human experience, and everyone encounters it at some point in their lives.
Practice Self-Compassion: Be kind to yourself and recognize that experiencing stress does not diminish your worth as a person. Treat yourself with the same compassion and understanding you would offer to a friend in a similar situation.
Seek Support: Share your feelings with trusted friends, family members, or a mental health professional. Opening up about your stress can help alleviate feelings of shame and provide valuable support and perspective.
Challenge Negative Beliefs: Identify and challenge any negative beliefs or assumptions you hold about stress. Remind yourself that it’s okay to ask for help and that experiencing stress does not make you weak or inadequate.
Practice Stress Management Techniques: Engage in activities that help reduce stress, such as mindfulness, exercise, hobbies, or relaxation techniques. Taking proactive steps to manage stress can empower you and reduce feelings of shame.
Types of Stress
Acute Stress
Occurs in response to immediate and intense pressure or demand. It is short-lived and typically triggered by a specific event or situation. Examples include facing a tight deadline, getting stuck in traffic, or dealing with a sudden crisis.
Chronic Stress
This is prolonged exposure to stressors over an extended period. It is often associated with ongoing life situations such as financial troubles, work-related issues, or persistent health concerns. It can lead to serious health problems if not managed effectively.
Episodic Acute Stress
This is experienced by individuals who frequently find themselves in stressful situations and is often characterized by a pattern of recurring acute stress episodes. This type is common in people with demanding jobs, perfectionist tendencies, or those who tend to worry excessively.
Physical Stress
Physical stress results from physical strain on the body which Includes factors like lack of sleep, poor nutrition, or intense physical exertion. It can exacerbate mental and emotional stress and impact overall well-being.
Emotional Stress
This stress is linked to emotions and interpersonal relationships. Emotional stress stems from challenges in personal relationships, family dynamics, or emotional turmoil. Learning to manage emotional stress is crucial for maintaining mental health.
Environmental Stress
This stress arises from external factors such as noise, pollution, or overcrowded spaces. Impacts individuals differently based on their sensitivity to environmental stimuli. Strategies to cope may involve creating a calming and supportive environment.
Today we explored the intricacies of what stress is. We agreed to throw out the notion that stress is deserving of shame. Though a little stress may be good, a lot of stress and/or chronic stress is harmful to our minds and bodies.
A few minutes a day of practicing stress management can help.
Here are a few basic best practices to consider before our next post. Think about what degree of these are already in your life. Rate them on a scale of 1-10 with 1 meaning you don’t have this in your life with any consistency and 10 meaning this item is a clear and consistent part of your life:
Get plenty of sleep
Keep a daily routine
Connect with others
Limit the time you read or watch the news
Eat healthy
Move your body
Overall, caring about stress management is essential for promoting both physical and mental well-being, improving relationships, enhancing performance, longevity, quality of life, and cultivating resilience. Each area of stress described above included only a mention of a coping strategy. In the next post, we will go more deeply into the strategies. Stress management is an investment in your health and happiness. We hope you will come back for our next post where we will give you steps for taking action!