Stress is a normal part of being human and something that we all experience when we are faced with a challenging situation or feel under pressure. While it can sometimes be a useful motivator and push us to get things done, experiencing too much or ongoing stress can affect our mental and physical health.
What is stress?
According to the World Health Organization, stress is defined as a state of worry or mental tension caused by a difficult situation.
It triggers a flight or fight response in the body, causing it to respond to the perceived threat by increasing our heartbeat, breathing rate and blood pressure. The longer you feel stressed, the greater the demand on your body and the amount of energy you use.
According to research from 2020 by the Australian Institute of Health and Welfare, more than half of Australians (59%) experienced at least one personal stressor over a 12 month period and those with a mental health or long-term health condition were more likely to experience stress over that same period of time (83% and 68% respectively).
While a little bit of stress is normal and can actually help us to perform our daily activities, too much can cause a range of physical and mental health problems. In fact, it can contribute to a number of health problems, such as high blood pressure, heart disease, obesity and diabetes. We also know that stress is the main contributor to burnout.
While there are different triggers for different people, it is most commonly a result of external events, including:
- Major life changes, such as a death in the family or divorce
- Family illness or health problems
- Issues at work, school or with finances and relationships
Symptoms
When stressed, your body releases certain hormones, such as adrenaline, which bring on physical changes to help you respond to the stressful situation.
It can cause physical, mental and behavioural reactions in the body, as it responds to the release of these hormones. Some of these symptoms include:
- Headaches, aches and pains
- Sleep disturbance
- Fatigue
- Upset stomach or diarrhoea
- Anxiety
- Difficulty concentrating
- Feeling overwhelmed and out of control
- Sudden outbursts of anger
- Avoidance
- Overeating or undereating
- Alcohol, smoking, or drug abuse
People will react to stress differently, depending on their personality, attitude and approach to life. Knowing yourself and how you respond can help you understand what works for you in managing stress.
Experiencing stress over a long period of time or an ongoing basis can disrupt your body’s normal processes and increase your risk of a number of health problems, including:
- Anxiety and depression
- Digestive problems
- Heart disease, heart attack, high blood pressure and stroke
- Insomnia and sleep problems
- Weight gain
- Problems with memory and focus
That’s why it’s important to try to manage stress as best you can, when it arises.
Prevention
Being aware of when you’re feeling stressed is an important first step.
Other things you can do to help manage stress include:
- Taking regular time-out to relax, including time each day to switch off from technology.
- Exercising regularly – aim for at least 20 minutes of exercise 3 times a week.
- Eating well – include plenty of fruits and vegetables and avoiding fatty and sugary foods.
- Limiting alcohol.
- Getting enough sleep each night.
- Spending time with people who make you feel good about yourself.
- Setting boundaries so that you are not overextending yourself.
- Staying connected with colleagues, family and friends and encouraging open discussions about how you are feeling and what support you might need.
- Having some fun and doing activities that make you feel happy, to keep balance in your life.
Concerned about your health?
It’s important to see your doctor if you:
- Feel stressed often.
- Experience particular things that stress you and feel beyond your control.
- Believe your reactions to stress are extreme or worry you.
- Feel anxious or depressed about stress.
If you have any concerns about your health or are feeling overwhelmed with burnout and stress, book in with one of our GPs to discuss your concerns. Appointments can be made online or by contacting us directly on (08) 9208 6400.
For more information on this topic, visit:
- Australian Institute of Health and Welfare – https://www.aihw.gov.au/reports/mental-health/stress-and-trauma
- Better Health Channel – https://www.betterhealth.vic.gov.au/health/healthyliving/stress
- Health Direct – https://www.healthdirect.gov.au/stress
- Healthy WA – https://www.healthywa.wa.gov.au/Articles/F_I/Good-mental-health-and-wellbeing
- Lifeline – https://www.lifeline.org.au/media/yxvnrqul/draft_ll-2pp-fact-sheet_life-pressures.pdf
- World Health Organization – https://www.who.int/news-room/questions-and-answers/item/stress