How to Beat Stress
Written by Ambrose Scott Kenny, Author & Psychologist
Ambrose Scott Kenny is a psychology counsellor with a particular interest in stress-related anxiety. He is the author of the book "Manage Stress and Anxiety – in Pictures.", (250 pages of illustrations, like a graphic novel.) He also wrote and illustrated the children's picture book "Has Sammy Snail Been Squished by an Elephant?"
To beat stress, you first have to understand it. Stress is the body's reaction to pressure, triggered by circumstances or life events. It can express itself physically, emotionally, or behaviourally. An event or stimulus that triggers a stress response is called a stressor.
Useful stress, called eustress, is a stressor perceived as demanding and challenging. The person’s mindset is that the experience is motivating and energizing. For example, starting a new job or participating in a sporting event can inspire us to perform at our best.
The flip side is something we are all familiar with: distress. When a stressor is viewed as a threat, it can overwhelm us. If this happens often enough, or if a number of stressors are experienced simultaneously over a longer period, stress-related anxiety may develop.
So, what is it about some events that makes stress a major factor in the development of anxiety-related problems? To answer that, we need to look at another concept you might be familiar with:
The Fight-or-Flight Response, an ancient survival mechanism, enabled our ancestors to react quickly to life-threatening situations, such as an attack by a wild animal. This response prepared them to face the threat or run away. It was designed to be a short-term fix. Once they felt safe, their stress levels would return to normal.
We react similarly when we think we are in danger. Our Fight or Flight Response kicks in, releasing stress-related hormones such as adrenaline and cortisol into the bloodstream. This results in a number of physiological changes in our body, preparing us to run away as fast as we can or to fight for our lives.
However, the Fight or Flight Response is often triggered by modern, non-life-threatening unresolved stressors, such as arguments, pressure at work, health concerns, or financial difficulties.
This is because, for the Fight or Flight Response, every stressor is perceived as a wild animal ready to attack.
To make matters worse, the response is often triggered under circumstances in which we feel we can neither fight nor flee
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Repeated triggering of the stress response means stress levels do not return to normal. Instead of being a short-term fix, chronic stress, which is a prolonged and sometimes overwhelming feeling of stress, can develop. This puts the person at increased risk for a number of health issues, including:
Headaches
Muscle tension
Disrupted sleep patterns
Increased irritability
Difficulties with concentration and problem-solving
Increased heart rate and blood pressure
Skin conditions such as acne, eczema, and psoriasis
Indigestion and changes in bowel habits
Shortness of breath
Chronic stress can also impair the immune system, making individuals more susceptible to infections and other illnesses. Source: American Psychological Association - Stress Effects on the Body
Reducing stress levels
The key is to activate your Parasympathetic Nervous System. This is your way of "fighting" in terms of the Fight or Flight Response.
There are a number of tried and tested techniques for activating the Parasympathetic Nervous System, which will help you beat stress.
Deep breathing
Mindfulness and meditation
Progressive muscle relaxation
Exercise
Time management
Social support
Journaling
Making quality time for yourself
For some, support from a counselor or healthcare professional might be the answer.
Once activated, the pumping of stress hormones into your body will stop. Your heart and breathing rates will slow down, your blood pressure will lower, and your digestion will improve. Your body will enter a state of relaxation, promoting recovery.
Manage stress and anxiety in pictures
PaperbackThe book begins by highlighting the crucial importance of the Fight, Flight, and Freeze Response in developing anxiety through stress. The picture format makes this complex issue more accessible and easier to understand without losing crucial information.
Read more from Ambrose Scott Kenny
Ambrose Scott Kenny, Author & Psychologist
Ambrose Scott Kenny is a psychology lecturer, counsellor, author, and illustrator. He is particularly interested in stress-related anxiety and counsels in anxiety disorders, particularly panic attacks and phobias.
He also spent a couple of years writing and illustrating "Managing stress and anxiety," the book has 230 pages of illustrations and 30 pages of text, and discusses stress and anxiety, looking at how stress triggers the fight/flight response, followed by tried and tested methods you can use to beat your stress.
