How do you know if you are truly stressed?

And if you are…

Is your stress acute…?

Is it chronic…?

And are you showing stress symptoms?

Understanding the symptoms of stress is a starting point, and by doing so we can best develop our stress coping strategies.

Research* has shown that people who have a wider range of stress management strategies cope better with stress. Although most people develop stress management habits which they regularly rely on, not knowing about the type of stress that they have, the cause or the symptoms can be detrimental.

Stress can be acute or chronic and often presents with different symptoms.

These symptoms can be Physical, Psychological and Behavioural. In this article we will present some of the common symptoms associated with acute and chronic stress in these three areas.

Physical Symptoms

These symptoms relate to the physical changes that we experience because of our stress. Common physical symptoms of acute stress include but are not limited to:

Over prolonged periods, stress can become chronic and can contribute to the development of a range of physical disorders including:

• Obesity
• A weakened immune system
• Low energy, exhaustion, and fatigue
• Sexual dysfunction
• Chronic pain
• Respiratory problems
• Insomnia
• Autoimmune diseases
• Accelerated ageing

Psychological Symptoms

These symptoms relate to the thoughts, feelings, and emotions that we exhibit as a result of our stress. Common psychological symptoms of acute stress include but are not limited to:

Over prolonged periods, stress can become chronic and can contribute to the development of a range of psychological disorders including:

• Anxiety
• Depression
• Low self-esteem
• Confusion
• Boredom
• Feeling overwhelmed
• Loneliness
• Burnout

Behavioural Symptoms

These symptoms relate to the behaviours that we exhibit as a result of our stress. Common behavioural symptoms of acute stress include but are not limited to:

Over prolonged periods, stress can become chronic and can contribute to the development of a range of behavioural disorders including:

• Obsessive compulsive disorder
• Hyperactivity
• Lack of control
• Communication problems
• Relationship issues
• Increased nervousness and habits

Take a moment to consider how stress is affecting your life… ask yourself what are the symptoms that you are presenting and what are the consequences of these symptoms?

By understanding the symptoms of stress, we can best develop our stress coping strategies.

For a more detailed insight, check out our Wellbeing Hub and Stress Assessment Questionnaire as a start to developing your Stress Prevention Plan.

*References:

Stahl, B., & Goldstein, E. (2019). A mindfulness–based stress reduction workbook. 

More News & Articles

Fit-2-Work Services

What is Stress?

Feeling ‘Stressed’ or being in ‘Stressful Situations’ is something all too common in our lives today. Life, work, family, friends, money, the news and social media are just a few of the things that we encounter each day which can become sources of our stress.

The problem is that stress is an inevitable part of our lives. It is the body’s natural response to danger and can protect us from threatening situations. Stress can be positive, negative, acute and chronic. It becomes harmful when it is out of proportion and chronic and emerges when there is an imbalance in our lives. This is when we perceive that the demands cannot be met or managed by the available resources and demands become ‘stressors’ when we believe that we cannot meet them.

Stress is defined as:

“A psychological, physiological and behavioural reaction that occurs when individuals perceive that they cannot adequately handle the demands being made on them”

managingstress.com

What Causes Stress?

The Transactional Model of Coping developed by Folkman and Lazarus explains what causes stress to occur.

The transactional model sees stress as an outcome of the transaction between the demands that a person faces and his / her capacities and resources to manage / meet these demands.

Stress emerges when there is imbalance: when the demands cannot be met or managed by the available resources.

Ways To Reduce Stress

As you now know, a stressor is anything which makes us feel stressed and this can be anything from everyday issues to a traumatic event. Every day we face multiple issues or challenges in our lives, but they only become stressors when we believe that we can’t deal with them.

Stressors can be single events, repeated or on-going. They can be anticipated, or unexpected, internal (self-initiated) or external sources. They can be controlled or uncontrolled, caused by negative or positive events and can also vary in severity, impact and intensity. It’s needless to say that stressors are complex and can appear in all shapes and sizes.

IDENTIFY YOUR STRESSORS…

Understanding stress and identifying your stressors is the start to living a less stressed life.

Our Stress Indicators Questionnaire will help you to identify your stressors and give you an insight into your levels of stress and in which areas of your life you can focus on to develop your Personal Stress Management Plan.

About Stress Appraisals

The Transactional Coping Model (Lazarus 1993) above suggests that two assessments take place when people face demands. The initial point of assessment is a key moment in deciding whether we will feel stress or not.

We first assess the demands of the situation, asking ourselves – how significant or serious is it? How many areas of our life will it affect, will it cause harm or loss and is it a future threat? If we perceive the situation to not be important then no stress will be experienced. However, if we think that the situation is of importance and can cause damage, then feelings of stress will develop and a secondary appraisal will begin.

The secondary assessments are all about our capacity to handle the demands. We will ask ourselves; do we have the appropriate capacities or resources to manage the demands? If we believe that we have the sufficient capacity or resources to handle the situation only a mild stress will emerge, and we may feel only challenged. But if we believe that we do not have the required capacities to address the demands then high levels of stress will be experienced.

Both appraisals are different and very much affected by our personality traits, capacities and vulnerabilities. They will also be determined by the context in which they occur.

Stress science research suggests that often people will have an exaggerated view of their demands and they will under-evaluate their resources. Given that the assessment stage is so key to our stress responses, working to ensure a more realistic appraisal can help to reduce the onset of stress and levels of stress experienced.

Managing Our Stressors

Managing our stressors is not always just to meet the demands of stress. When we assess our resources against the demands of stress, it is important to know that we can sometimes fully or partially meet the demands with our current resources.

We can also combat stress by increasing our resources which will enable us to meet the demands but also by using the resources that we have to reduce the demands to a manageable level.

Types of Stress

As we mentioned earlier stress is an essential part of life and not always bad. ‘Eustress’ is the term used for positive or beneficial stress. It can be physical, psychological and emotional and although usually short-term it can have numerous benefits such as energising and motivating us, increasing coping mechanisms and performance, increasing our levels of positivity.

‘Distress’ is the term used for negative stress, it can have strong physiological, psychological and behavioural response often leading to reduced performance, depleted energy, unpleasant feelings and physical, mental and emotional fatigue.

Negative stress can be Acute or Chronic

Acute distress is short term, infrequent and followed by recovery usually an immediate response to an event. This stress response is essential for facing danger and has no harmful long-term consequence.

Chronic distress however is a frequent or continuous stress response with little or no recovery. It can drain us physically, mentally, and emotionally and can have harmful long-term effects. Chronic stress tends to build up over time and often goes unnoticed.

Stress symptoms are very individualised and can present in different ways whether they are acute or chronic as well as if they are Physical, Psychological or Behavioural

For more information on stress symptoms check out our Symptoms of Stress article and try our Stress Indicators Questionnaire to get a greater insight into your Stress.

More News & Articles

Fit-2-Work Services

What is Mindfulness?

In today’s world, modern technology and the never-ending sources of new information have accelerated our pace of living.

Life is so much more complex with many of us glued to our smartphones and always being distracted by the demands of something, be it TV, social media, instant messaging or emails.

We are bombarded with negative news and views, our brains and lives have become overwhelmed with the onslaught of information leaving us susceptible to impatience, frustration, worry, panic and self-judgement.

It’s no surprise that as we continue to move further into this technological era there has been a rise in prescription medication for our pains, stresses, depression and anxiety, there are pills for everything nowadays.

While some medications are essential for our health and wellbeing, it is vital that we maximise our inner resources to sustain and improve our health. This is where Mindfulness comes in…

Mindfulness is about being fully aware of whatever is happening in the present moment, and can be applied to any situation in our lives. It has been described as simply observing, watching, or examining.

Where did it come from?

Historically, being present and mindful has been an important concept of many spiritual traditions, rooted in ancient Buddhist meditative practices. Aspects of mindfulness have also been present in modern Buddhism, Christianity, Judaism, Taoism, Hinduism, Islam, and some Indigenous ways of life.

Who is it for?

Today, mindfulness has surpassed its spiritual roots and into the world of psychology, mental, emotional and physical health and wellbeing. The benefits of mindfulness have truly entered the mainstream with online access and apps allowing people to practice on the go. Successful companies such as Google, Nike and Apple even integrate mindfulness into their employee training.

By developing our awareness, we can maximise our life experiences even during times of stress, illness or pain, mindfulness can help to decrease suffering and support a greater sense of happiness, balance and peace.

If you’re feeling or have felt any signs or symptoms of stress, such as anxiety, irritability, overworking, substance abuse, smoking, eating problems, muscle tension, burnout, apathy, restlessness, headaches, fatigue, stomach distress, difficulty concentrating, worrying, poor sleep, or feeling overwhelmed mindfulness can help you!

How can it help?

Mindfulness has a nurturing and transformative effect on our lives. Some of the greatest benefits of mindfulness come from examining your mind and mental processes, then observing them objectively. This allows greater insight into habitual ways of thinking and has a great power to alleviate stress and suffering.

Paying attention to our mind and thoughts is of the upmost importance. It is often said that:

Our intentions are the cause of all actions.

Our intentions shape our thoughts, words and what we do.

This suggests that our minds, through our intentions and thoughts, are the creators of our performance, success, happiness, and unhappiness. By helping you begin to recognise your intentions, thinking habits and other ingrained behaviours, mindfulness can play a significant role in enhancing your psychological and physical wellbeing.

How do I practice it?

It’s easy…

Mindfulness is a way of learning how to relate directly to your life. Because it’s about your life, no one else can do it for you or tell you exactly how you should do it. Fortunately, it is not something you have to get or acquire. You already have the ability to be mindful within you; it’s simply a matter of being present. In actual fact, in the very moment you recognise that you aren’t present, you’ve become mindful.

Mindfulness is essentially a way of life and can be practiced in two ways – formally and informally.

Formal practice is when you take time out during your day to sit, stand or lie and focus. This focus may be on your breath, sounds, body sensations, thoughts, emotions or other senses.

Informal practice involves bringing mindful awareness into our daily activities such as work, eating, exercising or chores. You can apply informal mindfulness to basically any of your actions no matter where you are.

In overcoming difficulty, we often hear the phrase “Take one day at a time.” Mindfulness goes even further, encouraging you to take one moment at a time. Since we are only ever living in the present, we should always strive to be there and be present in that moment.

It is easy to become consumed with anticipation of the future or contemplation of the past, but as you become more mindful of your thoughts, emotions, sensations and mental processes you can start to perform better in all aspects of your life.  

More News & Articles

Fit-2-Work Services

Ever wondered why you are still feeling tired, even after getting a few good nights of sleep?

The answer could be simple… it’s simply not just sleep that you need…

Tiredness and fatigue can present in many ways and when we feel tired or rundown, we always think that getting some extra shut eye will do the trick. But sleep is only one piece of the puzzle. Sleep in fact is a type of rest, specifically Physical Rest.

So how can we maintain maximum energy, happiness, creativity and thriving relationships during the never-ending demands and pressures of our careers, family, friends and everyday life? We just need to get the right type and quantity of rest.

But what do they involve…?

Physical Rest

A deficiency in physical rest presents with feeling physically exhausted. You may be struggling to keep your eyes open, have difficulty moving or muscle aches and pains.

The most common way to get more physical rest is through additional sleep, but also methods or restoring your body like stretching and forms of exercise which aren’t too exerting can also contribute to your physical rest.

Mental Rest

A deficiency in mental rest has been described as “brain fuzz”. You know the feeling when high levels of concentration or complex tasks are difficult. You may also notice an increase in negative thoughts and judgment.

Calming simple activities that don’t require thinking are a great way to promote mental rest. Try for some time just doing nothing, taking a walk in nature or grounding yourself with some meditation.

Spiritual Rest

If you feel lost in life or alone, you may be in need of some spiritual rest. This could be practising your religion or reconnecting with your personal values and beliefs. Exploring your sense of purpose is a good way to provide context in your life. Talk to friends about your spirituality, values, and reason for being. You could also try volunteering for a meaningful cause.

Emotional Rest

If you are the kind of person who usually keeps your feelings to yourself, it’s likely that you need some emotional rest. You may feel internally hurt or exhausted and present a totally different image on the outside.

Get some emotional rest by offloading your feelings and emotions to somebody who you will listen, and you trust, you could also try regular talk therapy sessions. Once you start, continue to talk about your emotions in future to avoid emotional overload.

Sensory Rest

Now days, sensory exhaustion is so common as we are forever looking at a screen – be it our computers, tablets, tv or mobile phone. Excessive screen time can not only damage our eyes and cause postural problems but can also affect our relationships.

Give yourself some sensory rest by taking regular screen free days, getting back to nature, and embracing face to face screen-free interactions can provide some much-needed sensory rest.

Social Rest

Too much socialising can be exhausting, so balancing draining encounters with restorative ones can help to keep our social lives thriving. Social rest can mean spending time with like-minded people whom you do not feel challenged by or the need to compete with.

Getting more social rest could be spending more time to connect with friends or socialising less with people who add little value to your life.

Creative Rest

Are you involved in excessive creative thinking? Coming up with new ideas whether in your work or personal life?

Organise and empty your creative mind by keeping an idea’s journal and give yourself a break from creativity by going for walks in nature and inspiring yourself with books and people who can ease the pressure on your creative mind.

7 TYPES OF REST

SUMMARISED 

1. Physical

2. Mental

3. Spiritual

4. Emotional

5. Sensory

6. Social

7. Creative

Begin living at your best by restoring your rest from daily depletion. Our Rest Deficit Assessment will help you to identify the areas you are lacking sufficient rest in, and help you to formulate an effective action plan to achieve and live a life of balance.

More News & Articles

Fit-2-Work Services

People often tell me – “I would love to meditate, but I just don’t know what to do or where to start?”

Meditation is a simple and personal practice used to train the mind. It is available to everyone and as much is it is simple, it is also effective. Research shows that it can have numerous health benefits such as improving our happiness, promoting a state of relaxation and calm which in turn reduces our stress.

It is useful to first address the difference between mindfulness and meditation. Though both words are often used interchangeably, it is important to be able to draw a distinction between the two.

Mindfulness is a quality of being – the existence of awareness in the present moment, without judgement, criticism, or distraction.

Mindfulness meditation (which we will discuss below) is the practice of being present in the moment although is not the only form of meditation. Transcendental meditation is another form which aims to promote deep relaxation though the repetitive narration of a mantra.

Getting Started

Start by setting aside some time to meditate, even just a few minutes. Once you have picked a time you then need to pick a place, somewhere quiet and free from distractions and noise in which you can remain comfortably – sitting, standing or laying down.

Make sure that you have some specifically allocated time in which you will not be disturbed. The trick to mastering meditation as a regular feature within your routine is setting a specific time each day, ideally the same time, say first thing in the morning. This will help ensure that your new practice becomes a habit.

Formal mindfulness meditation involves being present and paying attention to only that current moment. This should be whatever is happening in the present perhaps our thoughts, emotions, sensations, or breath.

You can also try a guided meditation, these involve the following of instructions to focus your awareness on particular tasks, thoughts or emotions. These meditative practices bring alive our experiences of things that are often automatic.

Both methods of meditation can be beneficial although as a beginner opting for guided meditations will help you to remain focused. Often our mind will wonder, particularly during personal formal meditations which is normal, and it is important that we acknowledge this. Guided meditations can be invaluable in maintaining our attention and brining us back to the present moment

Staying Present

During meditation it is inevitable that you will lose concentrations, become distracted or find that your mind has wondered. This is more common in the early stages of meditation and will improve with experience. So when this does happened to you this is what you should do:

Notice what has distracting you, then take a moment and pause. Let go of the thought, and gently return your awareness to the breath, really focusing on each breath and being present for each inhalation and exhalation.

After a few breaths, try not to judge your thoughts. Remember that thinking is natural, try to let these thoughts go and just return to the present moment. Your mind will at some point wonder again, at which point try to just acknowledge what it is that has distracted you and resume your meditation.

With practice and time this will become easier. Focusing your attention will be deeper and you will be less prone to distractions. But even experienced meditators will still not be perfect. By simply acknowledging that you have become distracted in the first place is a sign of heightened awareness.

With practice and time this will become easier. Focusing your attention will be deeper and you will be less prone to distractions. But even experienced meditators will still not be perfect. By simply acknowledging that you have become distracted in the first place is a sign of heightened awareness.

1. Get Started

2. Stay Present

3. Practice Regularly

Try out our guided mediations to help you get started!

More News & Articles

Fit-2-Work Services

Nowadays we all feel stressed for one reason or another. Stress has unfortunately become a normal part of our life and it doesn’t help that the whilst working is mostly where we feel under pressure and overwhelmed.

A little stress is good for us, but over a long time, stress can be hard to deal with and it can be very bad for our health.

The good news is that you’re not alone in this, the majority of the working population have experienced stress at work.

Coping with stress can be complex, but here are our 5 simple top tips that can help you to stress less:

1. Stress Diary

Keep a diary for a couple of weeks and write down when you’re stressed and how you react to it. This way, it’ll be easier to understand what causes your stress and how you can better cope with it.

2. Calming Techniques

Learn how to calm your body and mind by doing relaxation. Include activities that help you relax in your daily routine such as: focusing on your breathing, listening to music, spending more time outdoors or taking up a hobby.

Check out our relaxation audios

or if you’re short on relaxation ideas, visit: mind.org.uk.

3. Lifestyle Changes

Watch your lifestyle. Eat healthily, drink less alcohol and stop smoking. Eating well will help you control your weight, make you feel less bloated and reduce the risk of diseases such as coronary heart disease. Smoking and drinking can be very bad for your health and won’t relieve the symptoms of stress in the long term.

4. Get Active

Get active and stay active. Any physical activity is good for your body and mind as it’s a positive distraction from your worries and problems. When you’re doing sports or exercise, your brain releases endorphins that help you relieve your symptoms of stress and make you feel happier and more energetic.

Find what method of physical activity works best for you, something that you enjoy will be the best option for stress reduction and long-term change

5. Get a Massage

Often when we’re stressed, our muscles get stiff and tense, as stress can cause or aggravate physical conditions such as back pain, headaches, and high blood pressure. Massage therapy can help our body to relax and reduce our stress related pain. There are many different types of massage, so it is recommended that you speak to a massage therapist first and find the best techniques for you.

Remember that stress isn’t always a bad thing. For example, when you have some important work to do, a little stress can help you stay focused and give you the right boost you need to achieve your target. 

Surround yourself with positive people and always make time for your family and friends. Accept things that you can’t change and try not to worry about too many things at once.

5 TOP TIPS TO LESS STRESS

SUMMARISED 

1. Keep a stress diary

2. Engage in relaxing activities

3. Practice healthy behaviours

4. Stay active

5. Try massage

Even improving just 1 of these areas of your work life can have a significant impact on your wellbeing and can help to improve your health and happiness at work!

More News & Articles

Fit-2-Work Services