How Can You Help Yourself
If you’re feeling stressed, there are some things you can try to feel less tense and overwhelmed.
1. Recognise when stress is a problem
Its important to connect the physical and emotional signs youre experiencing to the pressures you are faced with. Dont ignore physical warning signs such as tense muscles, tiredness, headaches or migraines.
Think about whats causing your stress. Sort them into issues with a practical solution, things that will get better with time and things you can’t do anything about. Take control by taking small steps towards the things you can improve.
Make a plan to address the things that you can. This might involve setting yourself realistic expectations and prioritising essential commitments. If you feel overwhelmed, ask for help and say no to things you cant take on.
2. Think about where you can make changes
Are you taking on too much? Could you hand over some things to someone else? Can you do things in a more leisurely way? You may need to prioritise things and reorganise your life so youre not trying to do everything at once.
3. Build supportive relationships
Find close friends or family who can offer help and practical advice can support you in managing stress. Joining a club or a course can help to expand your social network and encourage you to do something different. Activities like volunteering can change your perspective and have a beneficial impact on your mood.;
4. Eat healthily
5. Be aware of your smoking and drinking
8. Be mindful
Warning Signs That Stress Has Become Overwhelming
As stated, the effects of stress can harm the entire body. And the results can be long-lasting and require medical attention. Be aware of all the signs that stress has become overwhelming.;
Cognitive Symptoms
Stress at work is recognized worldwide as a major issue. If you have a high-stress job, it is vital to watch for the above signs of stress overload.;
What Are The Warning Signs Of Stress
Stress can cause many different symptoms. It might affect how you feel physically and mentally, and also how you behave.
“The physical warning signs of stress include aches and pains in the shoulders, neck and back, headaches, sleeping difficulties and dizziness,” says Nippoda. You may also experience trembling, sweating, a heavy feeling in the chest, breathing difficulties, an increased heart rate and an upset stomach.
There are also emotional warning signs of stress. You may feel anxious, just in general or about specific concerns such as your finances or work. You may also experience panic attacks, a severe attack of anxiety and fear which occurs suddenly, often without warning.
“Emotional warning signs of stress also include depression, a lack of concentration, irritability and mood swings,” Nippoda says. You may also find yourself forgetting things or feeling overwhelmed.
You may find your behaviour changes when you are stressed, too. Even though you’re normally calm, you may find yourself being snappy with others, sleeping too much or too little, changing your eating habits or avoiding certain places or people. Stress can also make you want to adopt unhealthy habits, like smoking or drinking more than usual.
The signs of burnout can be similar to stress. Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. It occurs when an individual feels overwhelmed, emotionally drained and unable to meet constant demands.
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What Are Some Ways To Prevent Stress
Many daily strategies can help you keep stress at bay:
- Try relaxation activities, such as meditation, yoga, tai chi, breathing exercises and muscle relaxation. Programs are available online, in smartphone apps, and at many gyms and community centers.
- Take good care of your body each day. Eating right, exercising and getting enough sleep help your body handle stress much better.
- Stay positive and practice gratitude, acknowledging the good parts of your day or life.
- Accept that you cant control everything. Find ways to let go of worry about situations you cannot change.
- Learn to say no to additional responsibilities when you are too busy or stressed.
- Stay connected with people who keep you calm, make you happy, provide emotional support and help you with practical things. A friend, family member or neighbor can become a good listener or share responsibilities so that stress doesnt become overwhelming.
What Makes Us Stressed
Many things that can lead to stress: bereavement, divorce or separation, losing a job or unexpected money problems. Work-related stress;can also have a negative impact on your mental health. People affected by work-related stress lose an average of 24 days of work due to ill health.
Even positive life changes, such as moving to a bigger house, gaining a job promotion or going on holiday can be sources of stress. If you feel stressed in these situations you may struggle to understand why or be unwilling to share your feelings with others.
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First Responder And The Effects Of Stress
According to a 2017 report by CareerCast, firefighters have the second most stressful job in America. And police officers have the fourth most stressful job. The chronic stress of first responders is the leading cause of death. The pressure can lead to heart disease, cancer, stroke, or depression.;
First responders not only run into fires, but they also respond to every accident. If the paramedics are on the scene, so are the firefighters. A study by the National Center for Biotechnology Institute shows that accident scenes are more stressful than fighting fires.;
First responders love their job. They make lifetime friends and save peoples lives. But, they are always on duty. Their brains replay accident scenes and fires that didnt end well. And they live with the fear that something can go wrong.;
Signs And Symptoms Of Stress
Stress affects your entire body, causing widespread physical symptoms. Stress manifests physically in these body systems:
Cardiovascular system
Oftentimes, stress throws your body into a “fight or flight” response, in which stress hormones, like adrenaline, noradrenaline, and cortisol, cause your heart rate to increase. Stress causes stronger contractions of the heart muscle. Also, the blood vessels that direct blood to the large muscles and the heart dilate, which elevates your blood pressure, increasing your risk of having a heart attack or stroke.
Digestive system
When you’re stressed, your liver will produce extra blood sugar to boost your energy. This influx of blood sugar over time may increase your risk of developing type 2 diabetes.
Your digestive system may also experience upset from a rush of stress hormones, rapid breathing, and increased heart rate. You may have constipation, diarrhea, heartburn or acid reflux, cramping or stomach pain, and even nausea and vomiting.
Immune system
Over time, stress hormones can weaken your immune system. If you’re chronically stressed, you’re more susceptible to viral illnesses and other infections.
Endocrine system
When your brain perceives a threat, it sets off a series of events involving the hypothalamic-pituitary-adrenal axis. This results in an uptick in production of steroid hormones â including cortisol, which is known as the primary stress hormone.
Muscular system
Reproductive system
Respiratory system
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Stress Management And Relief
There are many ways that you can help your mind and body adapt, and become more resilient to the negative impacts of lifes stresses.Exercise, dietary changes, relaxation, stress management courses, counselling, and medications can all play a role in managing, relieving or coping with stress.Exercise and Diet
Diet and exercise often play a central role in the relief of stress. It is important to eat a balanced healthy diet and avoid foods that may increase stress, eg: coffee, tea, and foods high in sugar.;Exercise helps to release built up tension and increases fitness. This, in turn, increases the bodys ability to deal with stress and helps to avoid the damage to our health that prolonged stress can cause. Exercise should be undertaken at least three times a week to be of most benefit. If you are not used to exercise, discuss this with a doctor prior to commencing an exercise programme.;Relaxation and mindfulness
Discussing concerns with an impartial person may assist with recognising stressors and deciding upon strategies to deal with them. This could be a professional therapist or a trusted family member, friend or colleague.;Often the process of discussing a concern is enough to reduce the stress it is causing. Getting help should not be seen as a sign of weakness. Knowing when to ask for help may be one of the changes necessary to deal with stress more appropriately.Medications;
Your Crested Gecko Has Heavy Rapid Breathing
Although crested geckos are a bit jerky and flighty by nature, they shouldnt be panting or breathing heavily constantly.;
Like humans or any other animal, rapid, heavy breathing is typically a sign of stress and/or fear.
Look at your geckos neck when you approach them. Is it contracting and expanding rapidly when you come around?;
If so, theyre probably a bit stressed or upset by your presence.;
This often means youre either handling them improperly, have just brought them home, or theres an issue with their enclosure setup.
Either way, rapid breathing is a clear indicator your gecko is on high alert and likely stressed out.
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Who Is Affected By Stress
All of us can probably recognise some of the feelings described above. Some people seem to be more affected by stress than others. For some people, getting out of the door on time each morning can be a very stressful experience, whereas others may be less affected with a great deal of pressure.
Some people are more likely to experience stressful situations than others. For example:
- people with a lot of debt or financial insecurity;are more likely to be stressed about money
- people from minority ethnic groups;or who are LGBTIQ+;are more likely to be stressed about prejudice or discrimination
- people with disabilities or long-term health conditions;are more likely to be stressed about their health or about stigma associated with their condition.
What Are 5 Emotional Signs Of Stress
The saying is, there is nothing guaranteed in life except death and taxes. Well, stress should be on the list. Whether it is work, children, or bills, life is full of stress.; Learn what the 5 emotional signs of stress are and tips to help you de-stress.;
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Behavioral Signs Of Stress
Stress can have a huge impact I many ways, but often little things like asking the same question twice are what is seen first. Can you honestly say that you haven’t tried that?
Another common behavioral sign is systemizing: Putting a lot of actions into systems before your brain is ready to make it a habit. Can you honestly say that you haven’t tried that? … or did ask that already?? 😉
How Is Stress Diagnosed
Stress is subjective not measurable with tests. Only the person experiencing it can determine whether it’s present and how severe it feels. A healthcare provider may use questionnaires to understand your stress and how it affects your life.
If you have chronic stress, your healthcare provider can evaluate symptoms that result from stress. For example, high blood pressure can be diagnosed and treated.
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Pay Attention To Warning Signs Of Stress
Farmers and ranchers are facing a time of unparalleled uncertainty and disruption. No one is left unscathed by the effects of COVID-19. Experts say dealing with stress during a time of social distancing makes the challenge even greater.
Even though its important to take one day at a time, Sean Brotherson, an Extension family life specialist at North Dakota State University, says its important to think with a long perspective.
If you work in ag, you know there will inevitably be ups and downs remember to take the long view. What happens today is not necessarily predictive of the future in 3 months, 6 months, 1 year, or 5 years, Brotherson says. Do your work one day at a time but take the long view and realize there are options available resources and programs that can help.
He encourages farmers to gather information, seek input, and avoid panic. Make informed, thoughtful decisions even though its mentally stressful to be in these circumstances.
Val Farmer, a clinical psychologist, and author, says under normal conditions, farmers and ranchers are great problem solvers. But when emotions are high and focused on the what-ifs of losing everything, he says they stop thinking and articulating. They can internalize difficulties and become depressed.
-Emotional:;Irritability, restlessness, feeling discouraged or hopeless, wanting to isolate yourself, having difficulty concentrating, or feelings of panic and anxiety.
The Most Common Physical Symptoms Of Long
While most people have the ability to bounce back from lifes everyday stressors, if stress continues unabated , it can take a serious toll on the body and put you at risk for a number of physical symptoms and other health problems, including:
- Gastrointestinal upset, such as irritable bowel syndrome, heartburn, nausea, and pain
- Headaches and jaw pain
- Skin rashes
- Weight gain
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The Most Common Emotional And Cognitive Symptoms Of Short
When youre under a lot of stress, you may find that youre more emotional than usual or crankier. Here are some signs to look for:
- Anxiety or nervousness in the American Psychological Associations 2017 Stress in America survey, 36 percent of people report that stress makes them feel more nervous or anxious.
- Anger or irritability in the APA survey, 35 percent of people report this.
- Difficulty concentrating or forgetfulness
Signs And Symptoms Of Stress Overload
The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You dont notice how much its affecting you, even as it takes a heavy toll. Thats why its important to be aware of the common warning signs and symptoms of stress overload.
Cognitive symptoms:
- Other mental or emotional health problems
Physical symptoms:
- Chest pain, rapid heart rate
- Loss of sex drive
- Sleeping too much or too little
- Withdrawing from others
- Using alcohol, cigarettes, or drugs to relax
- Nervous habits
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Job Loss And Unemployment Stress
Losing a job is one of lifes most stressful experiences. Its normal to feel angry, hurt, or depressed, grieve for all that youve lost, or feel anxious about what the future holds. Job loss and unemployment involves a lot of change all at once, which can rock your sense of purpose and self-esteem. While the stress can seem overwhelming, there are many steps you can take to come out of this difficult period stronger, more resilient, and with a renewed sense of purpose.
Keep The Enclosure Clean
There are many factors to control for in your geckos enclosure, from temperature to humidity to the setup of decorations like branches and hides.;
Most importantly, though, youll need to keep the tank as clean as possible.
Remove any waste or uneaten insects promptly in daily spot cleans.;
Depending on the substrate youve chosen for the enclosure, youll need to replace it entirely, either weekly or monthly.;
This will prevent any harmful bacteria and fungal growth from accumulating in the enclosure, and your gecko will be a lot happier as a result!
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Crested Gecko Digging/burying In Substrate
Digging is another interesting behavior, in part because it has a few different meanings.;
While excessive digging is sometimes a sign of stress from a geckos enclosure setup, it is also commonly displayed by gravid female geckos preparing to lay their clutch of eggs!;
Additionally, some geckos simply enjoy digging in their substrate from time to time.;
In some cases, though, digging is a way for your gecko to either hide from you or regulate their body temperature if their enclosures temperature or humidity settings are incorrect.
With this behavior, its important to look out for others on this list to confirm whether the digging indicates stress.;
If your gecko is about to lay eggs, the digging is completely normal.;
If your gecko doesnt dig excessively but rather from time to time for short periods, theyre probably just exploring their enclosure and displaying normal behavior.
But if your gecko is displaying other signs of stress and is constantly digging with no clear reasons, they are likely stressed out, either by their enclosure setup or by your presence.
When To See The Doctor For Stress
Over time, stress can have a major impact on your physical or mental health. If you have tried to manage your stress on your own but are still struggling, reach out to your doctor. They may be able to offer more techniques or refer you to a mental health counselor for additional support.
Call your doctor immediately if your stress is causing you to have suicidal thoughts or use drugs or alcohol more frequently. They can provide resources and guidance to help you manage your stress.
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The Effects Of Chronic Stress
Your nervous system isnt very good at distinguishing between emotional and physical threats. If youre super stressed over an argument with a friend, a work deadline, or a mountain of bills, your body can react just as strongly as if youre facing a true life-or-death situation. And the more your emergency stress system is activated, the easier it becomes to trigger, making it harder to shut off.
If you tend to get stressed out frequently, like many of us in todays demanding world, your body may exist in a heightened state of stress most of the time. And that can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can suppress your immune system, upset your digestive and reproductive systems, increase the risk of heart attack and stroke, and speed up the aging process. It can even rewire the brain, leaving you more vulnerable to anxiety, depression, and other mental health problems.
Health problems caused or exacerbated by stress include:
