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FAQs:

What Does a Stress Coach Do?

A good stress coach will help you look at the situation from a bird’s-eye view. Stress coaching is not a quick fix solution for your problems. A stress coach helps you reflect on your situation and find clarity in your life. Stress management coaches assist you in making plans on how to reduce stress and live a healthy life. With stress coaching, your chances of dealing with stressful situations are higher!

What is Stress?

Stress is a normal human reaction that happens to everyone. In fact, the human body is designed to experience stress and react to it. When you experience changes or challenges (stressors), your body produces physical and mental responses. That’s stress. Stress responses help your body adjust to new situations. Stress can be positive, keeping us alert, motivated and ready to avoid danger. For example, if you have an important test coming up, a stress response might help your body work harder and stay awake longer. But stress becomes a problem when stressors continue without relief or periods of relaxation.

What is Chronic Stress?

This is stress that lasts for a longer period of time. You may have chronic stress if you have money problems, an unhappy marriage, or trouble at work. Any type of stress that goes on for weeks or months is chronic stress. You can become so used to chronic stress that you don't realize it is a problem. If you don't find ways to manage stress, it may lead to health problems.

What Does Stress Rash Look Like?

Stress rashes often appear as raised red bumps called hives. They can affect any part of the body, but often a stress rash is on the face, neck, chest or arms. Hives may range from tiny dots to large welts and may form in clusters. They may be itchy or cause a burning or tingling sensation.

What is Oxidative Stress?

Oxidative stress, defined as a disturbance in the balance between the production of reactive oxygen species (free radicals) and antioxidant defenses, is discussed in relation to its possible role in the production of tissue damage in diabetes mellitus. Important free radicals are described and biological sources of origin discussed, together with the major antioxidant defense mechanisms. Examples of the possible consequences of free radical damage are provided with special emphasis on lipid peroxidation. Finally, the question of whether oxidative stress is increased in diabetes mellitus is discussed.

How Does Exercise Reduce Stress?

Physical activity improves your body’s ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain. Exercise also increases your brain’s production of endorphins. Endorphins are the “feel-good” neurotransmitters that are responsible for the coveted “runner’s high.” This is the sense of well-being and euphoria that many people experience after exercise.

Physical activity can also help take your mind off your worries. The repetitive motions involved in exercise promote a focus on your body, rather than your mind. By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation while working out. Focusing on a single physical task can produce a sense of energy and optimism. This focus can help provide calmness and clarity.

Some people notice an improvement in their mood immediately after a workout. Those feelings don’t end there, but generally become cumulative over time. Chances are, you will notice increased feelings of well-being as you stay committed to a consistent exercise routine.

In addition to having a direct effect on your stress levels, regular exercise also promotes optimum health in other ways. Improvements to your overall health may help indirectly moderate your stress levels. By improving your physical wellness and heart health, you’ll have less to feel stressed about.

What is a Stress Test?

A stress test is a very commonly performed test to learn:

- How well your heart pumps blood.

- Whether your heart is receiving an adequate blood supply.

- How you perform on physical activity (riding a treadmill or stationary bike) compared with other people your age and sex.

- If your symptoms (chest discomfort, shortness of breath, feeling like your heart is racing or even dizziness) can be reproduced while performing physical activity.

This makes it easier to identify and evaluate certain heart issues, such as:

- Issues with your muscle or valves.

- Adequate blood supply to your heart muscle.

- Electric stability of your heart at rest and during exercise.

Cardiac stress tests help healthcare providers determine whether you need additional — often more invasive — testing to confirm a diagnosis or if treatment might lower your heart attack risk and make you feel better.

What is Post-Traumatic Stress Disorder (PTSD)?

Post-traumatic stress disorder (PTSD) is a disorder that develops in some people who have experienced a shocking, scary, or dangerous event. It is natural to feel afraid during and after a traumatic situation. Fear is a part of the body’s “fight-or-flight” response, which helps us avoid or respond to potential danger. People may experience a range of reactions after trauma, and most people recover from initial symptoms over time. Those who continue to experience problems may be diagnosed with PTSD.

Can Stress Kill You?

Stress is unlikely to be fatal for most people, but prolonged exposure to stress can lead to mental and physical health problems, including death in severe cases. But dying from stress is unusual and is likely the result of a heart attack or another cardiovascular issue. If you’ve noticed a decline in your well-being due to increased, prolonged stress, you might consider talking with a therapist or consulting a medical professional for more guidance. Seeking help and trying different coping strategies for reducing your stress load can help you live a happier, healthier life.

What is Stress Management?

Stress management offers a range of strategies to help you better deal with stress and difficulty (adversity) in your life. Managing stress can help you lead a more balanced, healthier life. Stress is an automatic physical, mental and emotional response to a challenging event. It's a normal part of everyone's life. When used positively, stress can lead to growth, action and change. But negative, long-term stress can lessen your quality of life.

Stress management approaches include:

- Learning skills such as problem-solving, prioritizing tasks and time management.

- Enhancing your ability to cope with adversity. For example, you may learn how to improve your emotional awareness and reactions, increase your sense of control, find greater meaning and purpose in life, and cultivate gratitude and optimism.

- Practicing relaxation techniques such as deep breathing, yoga, meditation, tai chi, exercise and prayer.

- Improving your personal relationships.

What are Three Positive Methods of Managing Stress?

We all have stress – at work, at home and on the road. Sometimes we can feel especially stressed because of a bad interaction with someone, too much work or everyday hassles like getting stuck in traffic.

Chronic stress can keep you from feeling and performing your best – mentally, physically and emotionally. But no one’s life is completely stress-free. It’s important to know how to manage the stress in your life. These three simple techniques will help you deal with stress.

1. Positive Self-Talk

Let’s be honest, we all talk to ourselves! Sometimes we talk out loud, but usually we do it in our heads. Self-talk can be positive (“I can do this” or “everything will be OK”) or negative (“I’ll never get better” or “I’m so stupid”). Negative self-talk increases stress. Positive self-talk can help you calm down and manage stress. With practice, you can learn to shift negative thoughts to positive ones.

2. Top 10 Emergency Stress-Stoppers

Emergency stress-stoppers are actions to help you defuse stress in the moment. You may need different stress-stoppers for different situations, and sometimes it helps to combine them.

3. Stress-Busting Activities

Doing things you enjoy is a natural way to relieve stress and find your happy place. Even when you’re down, you may find pleasure in simple things like going for a walk, catching up with a friend or reading a good book. When stress makes you feel bad, do something that makes you feel good – even if only for 10 or 15 minutes.

How Long Does Stress Last?

Stress can be a short-term issue or a long-term problem, depending on what changes in your life. Regularly using stress management techniques can help you avoid most physical, emotional and behavioral symptoms of stress.

The Difference Between Stress and Anxiety

The words “stress” and “anxiety” are often used interchangeably. Though the symptoms can feel similar, psychologically they are different. “Sometimes anxiety is triggered by a stressful situation; the two often go hand in hand. But it’s also possible to feel stressed without feeling anxious.

So what’s the distinction? Anxiety is more closely associated with consistently worrying or ruminating about things, even when nothing much is going on. Sometimes, anxiety can be part of a syndrome known as generalized anxiety disorder (GAD), a constellation of symptoms that involves uncontrollable worry and physiological signs of stress, such as feeling on edge or having trouble sleeping. You may experience GAD even when the outside world is at its calmest. Stress, on the other hand, tends to be a person’s response to a situation or event, like giving a presentation in front of a crowd.

Top 10 Stressful Life Events

According to the widely validated Holmes and Rahe Stress Scale, these are the top ten stressful life events for adults that can contribute to illness:

- Death of a spouse

- Divorce

- Marriage separation

- Imprisonment

- Death of a close family member

- Injury or illness

- Marriage

- Job loss

- Marriage reconciliation

- Retirement

Symptoms of Stress

Stress can affect all parts of your life, including your emotions, behaviors, thinking ability, and physical health. No part of the body is immune. But, because people handle stress differently, symptoms of stress can vary. Symptoms can be vague and may be the same as those caused by medical conditions. So it is important to discuss them with your doctor. You may have any of the following symptoms of stress.

Emotional symptoms of stress include:

1. Becoming easily agitated, frustrated, and moody

2. Feeling overwhelmed, as if you are losing control or need to take control

3. Having a hard time relaxing and quieting your mind

4. Feeling bad about yourself (low self-esteem), and feeling lonely, worthless, and depressed

5. Avoiding others

Physical symptoms of stress include:

1. Low energy

2. Headaches

3. Upset stomach, including diarrhea, constipation, and nausea

4. Aches, pains, and tense muscles

5. Chest pain and rapid heartbeat

6. Insomnia

7. Frequent colds and infections

8. Loss of sexual desire and/or ability

9. Nervousness and shaking, ringing in the ears, and cold or sweaty hands and feet

10. Dry mouth and a hard time swallowing

11. Clenched jaw and grinding teeth

Cognitive symptoms of stress include:

1. Constant worrying

2. Racing thoughts

3. Forgetfulness and disorganization

4. Inability to focus

5. Poor judgment

6. Being pessimistic or seeing only the negative side

Behavioral symptoms of stress include:

1. Changes in appetite -- either not eating or eating too much

2. Procrastinating and avoiding responsibilities

3. More use of alcohol, drugs, or cigarettes

4. Having more nervous behaviors, such as nail biting, fidgeting, and pacing

Causes of Stress

The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion.

Of course, not all stress is caused by external factors. Stress can also be internal or self-generated, when you worry excessively about something that may or may not happen, or have irrational, pessimistic thoughts about life.

Finally, what causes stress depends, at least in part, on your perception of it. Something that's stressful to you may not faze someone else; they may even enjoy it. While some of us are terrified of getting up in front of people to perform or speak, for example, others live for the spotlight. Where one person thrives under pressure and performs best in the face of a tight deadline, another will shut down when work demands escalate. And while you may enjoy helping to care for your elderly parents, your siblings may find the demands of caretaking overwhelming and stressful.

Common external causes of stress include:

1. Major life changes.

2. Work or school problems.

3. Relationship difficulties.

4. Financial troubles.

5. Being too busy.

6. Children and family.

Common internal causes of stress include:

1. Pessimism, a negative outlook on life.

2. Inability to accept uncertainty.

3. Rigid thinking, lack of flexibility.

4. Negative self-talk.

5. Unrealistic expectations/perfectionism.

6. All-or-nothing attitude.

Types of Stress

Not all types of stress are harmful or even negative. Some of the different types of stress that you might experience include:

Acute stress: Acute stress is a very short-term type of stress that can either be positive or more distressing; this is the type of stress we most often encounter in day-to-day life.

Chronic stress: Chronic stress is stress that seems never-ending and inescapable, like the stress of a bad marriage or an extremely taxing job; chronic stress can also stem from traumatic experiences and childhood trauma.

Episodic acute stress: Episodic acute stress is acute stress that seems to run rampant and be a way of life, creating a life of ongoing distress.

Eustress: Eustress is fun and exciting. It's known as a positive type of stress that can keep you energized. It's associated with surges of adrenaline, such as when you are skiing or racing to meet a deadline.

Stress Ulcer

A stomach ulcer is a type of peptic ulcer which is a sore on the lining of your stomach that’s caused by:

- infection with helicobacter pylori (H. pylori)

- long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs)

- rare cancers and tumors

Research into how physical stress interacts with the immune system is ongoing. It’s thought that physical stress may affect how you heal from an ulcer. Physical stress can be due to:

- trauma or injury to the brain or central nervous system

- serious long-term illness or injury

- a surgical procedure

In turn, the heartburn and pain of a stomach ulcer can lead to emotional stress. Find out more about the relationship between stress and ulcers.

Stress Eating

Some people react to stress by eating, even if they’re not hungry. If you find yourself eating without thinking, binging in the middle of the night, or generally eating way more than you used to, you might be stress eating.

When you stress eat, you take in a lot more calories than you need and you’re probably not choosing the healthiest foods. This can lead to rapid weight gain and a host of health problems. And it does nothing to resolve your stress.

If you’re eating to relieve stress, it’s time to find other coping mechanisms. Check out some tips to help you stop eating late at night.

Stress at Work

Work can be a source of great stress for any number of reasons. This kind of stress can be occasional or chronic.

Stress at work can come in the form of:

- feeling you lack power or control over what happens

- feeling stuck in a job you dislike and seeing no alternatives

- being made to do things you don’t think you should do

- experiencing a conflict with a co-worker

- having too much asked of you, or being overworked

If you’re in a job you hate or are always responding to others’ demands without any control, stress seems unavoidable. Sometimes, quitting or fighting for more work-life balance is the right thing to do. This is how to know you’re headed for burnout at work.

Of course, some jobs are just more dangerous than others. Some, such as emergency first-responders, call for you to put your life on the line. Then, there are professions — such as ones in the medical field, like a doctor or nurse — where you hold someone else’s life in your hands. Finding balance and managing your stress is important to maintain your mental health.

Consequences of Long-Term Stress

A little stress every now and then is not something to be concerned about. But ongoing, chronic stress can cause or worsen many serious health problems, including:

1. Mental health problems, such as depression, anxiety, and personality disorders

2. Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and strokes

3. Obesity and other eating disorders

4. Menstrual problems

5. Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in men and women

6. Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss

7. Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon

Stress Reduction Techniques

From minor challenges to major crises, stress is part of life. And while you can't always control your circumstances, you can control how you respond to them. When stress becomes overwhelming or chronic, it can affect your well-being. That's why it's essential to have effective stress relievers that can calm your mind and body. 

Some effective stress management techniques include:

- Guided imagery

- Meditation

- Progressive muscle relaxation

- Deep breathing

- Going for a walk

- Hugs

- Aromatherapy

- Creativity

- Healthy diet

- Stress relief supplements

- Leisure activities

- Positive self-talk

- Yoga

- Gratitude

- Exercise

- Evaluating priorities

- Social support

- Eliminating stressors

Treatments for Stress

Stress is not a distinct medical diagnosis and there is no single, specific treatment for it. Treatment for stress focuses on changing the situation, developing stress coping skills, implementing relaxation techniques, and treating symptoms or conditions that may have been caused by chronic stress.

Some interventions that may be helpful include therapy, medication, and complementary and alternative medicine (CAM).

Psychotherapy

Some forms of therapy that may be particularly helpful in addressing symptoms of stress including cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR). CBT focuses on helping people identify and change negative thinking patterns, while MBSR utilizes meditation and mindfulness to help reduce stress levels.

Medication

Medication may sometimes be prescribed to address some specific symptoms that are related to stress. Such medications may include sleep aids, antacids, antidepressants, and anti-anxiety medications.

Complementary and Alternative Medicine

Some complementary approaches that may also be helpful for reducing stress include acupuncture, aromatherapy, massage, yoga, and meditation.

How to Relieve Stress

If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause. Try these 10 stress-busting suggestions:

1. Be active

Exercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.

2. Take control

If you think you cannot do anything about your problem, your stress can get worse. That feeling of loss of control is one of the main causes of stress and lack of wellbeing. The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.

3. Connect with people

A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way. The activities we do with friends can help us relax and relieve stress. Talking things through with a friend may also help you find solutions to your problems.

4. Have some "me time"

Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy. It's important to take some time for socialising, relaxation or exercise. You could try setting aside a couple of nights a week for some quality "me time" away from work.

5. Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress. It can also make you want to do things and be active.

6. Avoid unhealthy habits

Don't rely on alcohol, smoking and caffeine as your ways of coping. They might provide temporary relief, but in the long term, these crutches won't solve your problems. They'll just create new ones. It's best to tackle the cause of your stress.

7. Help other people

Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient. If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.

8. Work smarter, not harder

Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference. Leave the least important tasks to last. Accept that you will not have time for everything.

9. Try to be positive

Look for the positives in life, and things for which you're grateful. Try writing down 3 things that went well, or for which you're grateful, at the end of every day.

10. Accept the things you can't change

Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over.

How to Cope with Stress

Although stress is inevitable, it can be manageable. When you understand the toll it takes on you and the steps to combat stress, you can take charge of your health and reduce the impact stress has on your life.

1. Learn to recognize the signs of burnout. High levels of stress may place you at a high risk of burnout. Burnout can leave you feeling exhausted and apathetic about your job.7 When you start to feel symptoms of emotional exhaustion, it's a sign that you need to find a way to get a handle on your stress.

2. Try to get regular exercise. Physical activity has a big impact on your brain and your body. Whether you enjoy Tai Chi or you want to begin jogging, exercise reduces stress and improves many symptoms associated with mental illness.

3. Take care of yourself. Incorporating regular self-care activities into your daily life is essential to stress management. Learn how to take care of your mind, body, and spirit and discover how to equip yourself to live your best life.

4. Practice mindfulness in your life. Mindfulness isn't just something you practice for 10 minutes each day. It can also be a way of life. Discover how to live more mindfully throughout your day so you can become more awake and conscious throughout your life.

Sources:

Cleveland Clinic

Medline Plus

Scripps

NIH

Healthline

Psych Central

WebMD

Very Well Mind

Help Guide

Mayo Clinic

AHA

NHS

Everyday Health

Coach Foundation

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.