One thing -probably the key thing- that lead to my depression (see post titled Depression: It happened to me and it can happen to you!) was stress. Prior to my depression, stress was just a word. I knew things were stressful, they always were, but I didn’t realize what could happen from too much stress.
What is stress?
Stress affect everyone differently. What may not affect one person at all, could be a major stressor for another. Therefor, it’s difficult to define what will cause stress on an individual. Stress is the body’s way of protecting you. When your body’s stress response is working properly it helps you stay alert, focused and energetic. This was the body’s way of protection our ancient ancestors, to help them deal with the physical challenges they had daily for survival. Unfortunately, our body still reacts the same way when we are faced with deadlines, certain situations at work and home and other emotional “threats”.
Sometimes stress can be good; it can give you the drive needed to hit a deadline or get something done. However, long-term stress can be damaging to your health. If you have a lot of responsiblities your stress response may be triggered a lot. The more your stress response is activated, the easier it becomes to trip and the harder it is to turn off.
Long-term stress can lead to depression, heart disease and various other problems. It can affect your relationships, your work performance, it can even go so far as to affect your quality of life. Chronic stress can reek havoc on all the systems in the body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Stress can even lead to depression and anxiety.
Because stress can be so damaging to your health it’s important to notice the signs of stress and know what your limit is so you can diffuse the situation if you can or get help if needed. Stress can not only be caused by external factors such as: work, financial issues, children & family, death of someone close to you, ect. But also can be caused by internal factors such as: pessisimism, negative self-talk, inability to accept uncertainty, unrealistic expectations, perfectionism, lack of assertiveness.
Common symptoms of stress are headache, sleeping disorders, difficulty concentrating, short temper, upset stomach, dissatisfaction at your job, depression and anxiety.
How can you self-manage stress?
- Relax-
- Make time for yourself-
- Sleep-
- Eat right-
- Add physical activity to your day-
- Talk/reconnect with friends-
- Set limits-
- Get a hobby-
- Help others-
- Plan your time-
- Compromise-
- Write down your thoughts-
- Get help from a professional if you need it-
It’s important to unwind at the end of the day. Find what works for you: yoga, meditation, read a book, listen to music
It’s important to care for yourself. No matter how busy you are, try to set aside at least 15 minutes each day to do something for yourself
Sleeping is a great way to help both your body and mind. With enough sleep, you can handle your problems better and lower your risk for illness. Seven to nine hours of sleep every night, is the recommended amount of sleep.
Eat plenty of fruits, vegetables, proteins, and whole grains
Physical activity not only helps relieve your tense muscles, but helps your mood too
Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good
There are only so many hours in the day. Set limits with yourself and others. Don’t be afraid to say NO to requests for your time and energy
Find something you enjoy doing or have wanted to learn and take a class. Make sure to give yourself time to explore your interests
Helping others can help you feel better.
Think ahead about how you’re going to spend your time. Write a to-do list based off what you feel is most important to do
Give in once in a while. Sometimes, it’s just not worth the stress of an argument.
Ever been angry and written a letter to the offender then ripping it up? Surprisingly, you feel better afterwords. Same thing applies here. Keep a journal and write down your feelings, it sometimes helps just to put it in words. You can always go back and read it later to track your progress.
A therapist can help you work through stress and find better ways to deal with problems.
Tags: causes, depression, management, mental health, stress, symptoms
