Psychological Stress is defined as “a particular relationship between the person and the environment that is appraised by the person as taxing or exceeding his or her resources and endangering his or her well-being” . In today’s article we will discuss about Psychological stress, how it affects us and how to deal with it.
For some of us, these events happens sporadically. While for others, daily stress is a regular part of life.
What Is Psychological Stress ?
There’s a good chance we can all identify negative stress, but did you know that stress can also be positive ?
Good Stress, called eustress, can actually be beneficial to you. Unlike bad stress or distress, good stress can help with motivation, focus and performance.
What are Psychological and Emotional Signs of Stress
Some of the signs are :
- Depression or Anxiety
- Anger , irritability or restlessness
- Feeling overwhelmed
- Trouble sleeping or sleeping too much
- Racing thoughts or constant worry
- Problems with your memory or concentration
- Making bad decisions
Psychological Stress : How It Affects ?
It’s no secret that long term effects of stress can damage our health.
It negatively impacts our lives. It can cause physical condition such as, headache, digestive issues, disturbed sleep and may also cause psychological and emotional strains.
According to American Psychological Association, long term or chronic stress for an prolong period of time can results in high blood pressure and weak immune system.
Along with this, it can also cause obesity, heart disease or metabolism disorders.
According to it’s duration it can be classified as – Acute and Chronic Psychological Stress which could be subdivided into disconnected and persistent psychological stress.
Usually when we have psychological stress we can experience a variety of symptoms.
It’s different from physical stress, because, typically, this is an indication of heightened basal activity in our brain.
What does this basal ganglia activity means ?
The basal ganglia are set of large structure towards the center of the brain that surround the deep limbic system and are involved with integrating feelings, thoughts and movements.
The part of brain is involved with setting the body’s “idle speed” or anxiety level.
When the basal ganglia are overactive, such as with anxiety, people tends to overwhelmed, freeze or immobile.
Knowing how to spot the signs of stress is the first step in developing ways to manage its adverse effects.
Some More Common symptoms Psychological, physical and emotional stress includes :
- rapid heart beat
- elevated blood pressure
- feeling overwhelmed
- difficulty in sleeping
- fear that stress won’t go away
- persistent thoughts
- change in behavior, social withdraw, feeling of sadness etc.
How To Manage Psychological Stress ?
When it comes to managing stress, making simple change can go a long way in improving your overall health and reducing stress because sometimes just simple things can change your life completely.
Having tools and strategies you can turn to in stressful situation can prevent your stress levels from escalating.
1. Find A Balance :
Because it’s important to structure some of your time so that you can comfortable busy without being overwhelmed.
“Working hard does not usually equate with working efficiently”.
2. Be Kind To Yourself :
Understanding that you’re not weak because you’re feeling stress is important, because Stress is a very normal reaction to stressors in your life.
3. Lean On The People You Trust :
Before your stress level escalates, reach out to someone you trust, because sharing your feelings or venting your concerns may help to reduce your stress.
4. Keep A Journal :
Write down any thought or feelings you’re having.
Because this can be a useful tool to help you better understand your stressor and how you react to stress, and if once you know stressor, you can prevent yourself from that situation in future.
5. Eat Healthy :
When it comes to managing stress, proper nutrition is your friend because skipping meals can lower your blood sugar, which can depress your mood. Not only this, in some cases it can also trigger intense feeling of anger and frustration.
6. Exercise Regularly :
Engaging in regular physical activity can improve your overall health and reduce your stress level.
Because when you exercise, your body releases endorphin, and this is also known as feel-good hormone and can ease symptoms of anxiety and depression.
7. Get Plenty Of Rest :
Your ability to manage stress decreases when you’re tired. Try to get a good sleep of seven to nine hour each night. If you have insomnia, aim to get as much sleep you can, or visit to your doctor.
8. Practice Relaxation Exercise :
Exercise which include deep, slow breathing and progressive muscle relaxation, involve tensing and then relaxing various groups of muscles is known as Relaxation Exercise.
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