Don’t dismiss stress and burnout
We often talk about stress and burnout as if it were just a normal part of modern life. Your body has a different view. Stress is something it recognises and works hard to overcome, so much so that it often leads to heart disease and serious illness. Recognising and managing stress is important in leading a healthy balanced life. So let’s get started…
How does stress affect my body?
Stress is a part of everyday life. Your body doesn’t mind dealing with stressful situations sometimes but put it under continuous stress (chronic stress) and you will start experiencing a number of symptoms. These include headaches, muscle tension, difficulty sleeping, change in appetite, and feelings of anxiousness.
- Blood pressure: When you are under stress, your blood pressure might go up 1 in 5 South Africans between 15 and 64 years old suffer from high blood pressure, which. When left untreated, can lead to more severe conditions like heart disease stroke and kidney disease.
- Endocrine system: Your body has a system of glands that secrete hormones directly into the circulatory system. When the body is stressed, signals are sent and the endocrine system will start producing adrenalin and cortisol (often called "stress hormones”) to help your body deal with the problem. When these are released, the liver produces glucose for a "fight or flight" response in an emergency. Persistently elevated levels of stress hormones can also lead to a break down in your immune system.
Spot the warning signs
Your body may alert you when it is under too much stress. These signals are usually a combination of physical, cognitive, emotional and behavioural symptoms. Once these start making a regular appearance in your life, it’s definitely time to slow down and get help:
- Physical signs could be general aches and pains, grinding teeth, clenched jaws, headaches, indigestion or upset stomach, muscle tension, insomnia, racing heart, ringing in the ears, sweaty palms, tiredness, exhaustion, trembling, weight gain or loss.
- Emotional signs may include anger, anxiety, crying, depression, feeling powerless, frequent mood swings, irritability, negative thinking, nervousness,
- Behavioural signs may include compulsive eating, critical attitude of others, explosive actions, increased use of alcohol or drugs, withdrawal from relationships or social situations
The three “Rs” for dealing with stress:
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- Recognise – watch for the warning signs
- Reverse – undo the damage by managing stress and seeking support
- Resilience – build resilience to stress by taking care of your physical and emotional wellbeing
- Engage in at least 30 minutes of physical activity every day, even if it is the last thing you feel like doing. Exercise addresses a lot of the symptoms of stress, boosting your immune system and balancing your endocrine system to releasing tension and improving sleep.
- Reduce caffeine as too much caffeine can make you nervous and anxious and cause sleepless nights. Cutting back on caffeinated drinks will reduce your anxiety and help improve sleep.
- Boost your diet. When stressed, people often turn to fast and easy junk foods and high sugar foods like chocolate and carbohydrates. Build a diet around plenty of fruits, vegetables, and whole grains to help boost your physical and emotional health.
- Get creative about relaxation. Do something that brings joy and pleasure into your life, like painting, photography, yoga, meditation or even keeping a journal.
Resources:
www.heartfoundation.co.za
www.webmd.com
www.mattersofheart.org
This article contains opinions and facts and references to other information sources. You should always consult a registered healthcare professional for any personal advice.
