Stress:
A Health and Relationship Killer
What
is Stress ?
There are many different definitions of
stress. Some define stress to be a disturbance of a person’s normal
psychological or physiological state. Others consider stress to be a
situational factor or distressing circumstance external to the person.
Some use the word "stress" as a term equivalent to
"arousal" and "activation"; it is also used as a
term for "bad effects". The many different definitions of
stress have caused a great deal of ambiguity and confusion about the
subject. When reading an article, listening to a lecture or
participating in a discussion about stress, be sure the definition
being used is clear.
One of the most useful definitions of stress
is as follows: Stress is an internal process that occurs when a person
is faced with a demand that is perceived to exceed the resources
available to effectively respond to it, and where failure to
effectively deal with the demand has important undesirable
consequences. In other words, stress is experienced when there is an
awareness of a substantial imbalance between demand and capability,
under conditions where failure to meet the demand is perceived to have
unwanted consequences.
Related
Concepts
Perception and awareness of the imbalance between demand and
capability and the negative consequences of not meeting the demand is
needed in order for the person to experience stress. The perception
does not have to be accurate, however. A false belief can cause
significant stress.
Stressors are the events and thoughts
that lead the person to perceive that a threatening demand is being
made. Strain is the negative effects of stress. Strain may
appear as fatigue, irritability, difficulty concentrating, medical and
physical problems, insomnia, depression, anxiety, over eating, drug
and alcohol abuse, risk taking, or diminished functioning, to name a
few of the possibilities.
Stress can be positive and negative. On the
positive side it alerts us to a threat and increases our level of
arousal and activation which can help us be more effective in coping
with the threat. It is mismanaged stress or an over-abundance of
stress which causes strain and can be devastating for the person or
the system.
The
Process of Stress
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When a potential stressor is perceived as threatening, the person’s
level of arousal is increased and stress is experienced. |
|
The person selects from the available resources a coping response that
is expected to be effective in reducing or eliminating the stressor. |
|
If stress is successfully reduced the person experiences a relaxation
of arousal and increased confidence in being able to handle future
stressors. |
|
If the
coping response is not successful stress and increased arousal
continue. If new strategies are not tried or are unsuccessful the
prolonged stress and increased arousal results in strain. |
Stress
Management
There is no absolute right way to manage
stress. The best approach is to assess the specific situation, tailor
the method to the particulars of the situation, and then monitor its
effectiveness. Stress management is directed at one or more of the
five interacting components involved in the stress process: 1) demand,
2) awareness, 3) arousal, 4) capability, and 5) the negative
consequences. Here are some examples:
|
Identify and lessen the demands or increase capability
by setting limits, i.e. saying "no", and by not taking on
additional responsibilities before the existing ones are met or under
control. Get more time or get extra help, or increase your
effectiveness by utilizing better tools or by acquiring additional
training. |
|
Awareness, perception or the cognitive component, is likely the
most important aspect. We need to be aware of all of the relevant
issues concerning the demands, our capabilities, resources, and the
potential consequences. We need to see these things accurately and
clearly and plan accordingly. Our beliefs will determine how we handle
the issues and how we feel. We could cause ourselves unnecessary
stress by having false beliefs, or by being catastrophic in our
thinking and believing something is awful or terrible when it is only
difficult or unpleasant. We could also put ourselves in danger by
having false beliefs, by using denial and avoidance and by not being
aware of or perceiving a real threat. |
|
Do something to reduce the arousal and tension and lower the
level of activation. Take a break and stop thinking about the demands
and consequences, relax and refocus on pleasant events. Work off the
extra tension by exercising or participating in recreation and play.
Get a massage, or take a vacation. The use of drugs or medication
should be avoided or used only as a temporary last resort, because
something needs to be changed not just tolerated. |
|
Eliminate or lessen the effect of the negative consequences by
preparing for them, changing the circumstances, or changing your
thinking. Examples include putting money in an emergency savings
account, buying insurance, changing jobs, crime prevention, earthquake
preparedness, accepting what can’t be changed and refocusing your
thinking and energy into the what can be done to overcome the negative
and make things better. Professional treatment can help minimize or
eliminate any physical or psychological problems that have developed
because of the stress. |
Everyone experiences stress and is vulnerable
to it. We do not, however, have to be helpless victims to it. We can
manage it, reduce and control it, and can minimize or prevent the
negative consequences.
Stress:
Push the Limits and Risk Death
There are some similarities between
mechanical systems and human systems that are useful in appreciating
the powerful effects of stress. Every system, human or mechanical, has
limits and requirements for effective functioning. Each system
operates within the limits of tolerance for demands, pressures and
tensions placed upon it. The electrical circuits in your house are
capable of handling a limited amount of power. When more energy is
demanded than is safe to handle, the circuit is broken or a fuse is
blown. If the water pressure in your plumbing is higher than it is
designed to handle, a fitting will eventually leak or burst. If you
run your new automobile hard all the time and neglect the proper
maintenance, it will start giving you trouble and will deteriorate
more quickly. Keep neglecting it and it will breakdown and force you
to attend to it. Pushing a system beyond its limits and neglecting
proper maintenance invites deterioration and breakdown.
Just like machines, human systems have limits
and breaking points and require maintenance. If you are under
increased pressure, push yourself hard and neglect the proper
maintenance on yourself, you will also deteriorate and eventually have
a breakdown. Your body will force you to stop and attend to it. If you
neglect the maintenance in your marital relationship, your spouse will
start giving you trouble, there will be a deterioration of the
relationship and a breakdown in communication and goodwill. Don’t
push yourself so hard that you use up all your best and have nothing
left for your spouse and family but fatigue, intolerance and
irritability. Don’t risk the loss of your personal relationships or
the loss of your health. Save some of your best for your loved ones
and yourself.
Stress
can be Harmful to Your Health
Inappropriately handled stress can be
devastating. It lowers our resistance and makes us more vulnerable to
illness and disease. The increased inner pressure can cause our health
to deteriorate resulting in a variety of serious physical problems.
Stress victims can become emotional cripples and physiologically old
and run down long before their time. Stress can cause a loss of not
only health, but also loss of jobs, loss of families, even loss of
life.
Stress
can be Harmful to Others
People under stress also make more mistakes,
and these mistakes can cause others to be secondary victims to someone
else’s stress. I would not want to have surgery by a stressed
surgeon or be cared for by a stressed nursing staff. Nor would I want
to be a passenger on a plane maintained by a stressed maintenance crew
or flown by a stressed pilot.
Common
Symptoms of Stress
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