Stress
June 17, 2014
Stress is a normal psychological and physical reaction to the demands of life. The human body is designed to respond to stressful events, called “stressors”, by activating the nervous system and certain hormones. The hypothalamus signals the adrenal glands to produce more adrenaline and cortisol. These hormones speed up the heart rate, breathing rate, metabolism and blood pressure.
This process is known as the stress response and is often called the “fight or flight” response. When working properly, the body’s stress response improves your ability to perform well under pressure. Stress experienced over a long period of time can have a negative effect on our health, wellbeing, relationships, work and general life satisfaction.
Some common symptoms of stress are:
• Being unable to switch off, feeling on edge or anxious.
• Feeling unable to cope, getting overwhelmed, small things get you down, feeling exhausted.
• Withdrawing from relationships, work or fun activities, being irritable.
• Difficulty concentrating, focusing and making decisions.
• Constant headaches, sweaty palms, panic attacks.
• Constant muscle tension, aches and pains unrelated to exercise or any medical condition.
• Difficulty eating or sleeping properly.
• Upset stomach, constantly picking up bugs or getting sick.
Stress affects everyone differently. What causes one person to become highly stressed may not have the same effect on someone else.
Potential stressors can include:
• New or chronic illness such as a stroke.
• Traumatic events such as the death of a loved one.
• Caring for a loved one after a stroke or other health condition.
• Fatigue and other health concerns.
• Fear of having another TIA or stroke.
• Moving to a new place of residence.
• Returning to school, work or driving.
• Relationships.
• Responsibilities weighing you down.
• Finances.
• Peer pressure, being bullied or discriminated.
• Unrealistic expectations placed on you by yourself, friend, family or culture.
• Positive events like weddings or planning a holiday can also cause stress.
Strategies to help you manage or reduce stress
It may not be possible to remove all stress from your life. Below are some ideas for managing stress and improving your overall wellbeing and health.
Be aware – monitor your stress levels and ask whether they are helpful or getting you down.
Analyse – think about the things in your life or pressures you place on yourself that may be contributing to your stress.
Take control – deal with unhelpful sources of stress before they build up and become a bigger issue.
Make choices – look at areas in your life where you could manage your situation better or aim to change the way you respond.
Implement change – consider what strategies below might be appropriate for you to reduce your stress.
Get moving!
You don’t have to be an athlete to feel the benefits of physical activity. Exercise increases the feel-good endorphins and other natural brain chemicals that enhance your sense of well-being and mood. Exercise redirects your concentration to your body’s movements and helps the day’s irritations fade away. The daily recommendation is 30 minutes, but even 10-15 minutes when starting out can be beneficial. Even chair based exercise will get the good hormones flowing.
Laugh and smile
A sense of humour can’t cure everything, but it can help you feel better. When you laugh, it not only lightens your mental load but also causes positive physical changes in your body. Try reading some jokes, telling some jokes, watch a comedy or hang out with friends who make you feel good.
Connect with others
When you’re stressed and irritable, your instinct may be to shut others out and spend time alone. While this can be helpful for some, withdrawing over a long period of time is not so helpful. Reach out to family and friends and talk about what might be stressing you. Social contact can be a good stress reliever as it offers a distraction, provides you with support, and helps you normalise your ups and downs. Go for a coffee with a friend, phone a relative, or visit your place of worship. Got more time? Consider volunteering – help yourself whilst helping others.
Be assertive
You might want to or think you can do it all, but you can’t, at least not without paying a price. Learn to say no or being willing to delegate to better manage your to-do list and lessen your stress.
Try yoga
Yoga is a popular stress reliever and combines a series of physical poses or postures and breathing. Yoga calms the mind and instils a sense of inner peace. Most classes end with relaxation. Other activities well known for reducing stress are Qigong and Tai Chi.
Be mindful and meditate
Relaxation or meditation techniques are an essential part of stress management and everyone can do it after stroke. Switching off is invaluable for maintaining your health and well-being. Many people manage stress through practicing mindfulness in meditation or being in nature. There are some wonderful free apps now available to help you establish a meditation or relaxation practice.
Get enough sleep
Stress often impacts on sleeping quality and duration. Worrying or excessive stress can make falling to sleep difficult and cause you to wake up throughout the night unable to get back to sleep. Sleep is essential to allow your brain and body to fully recharge. If you have difficulty sleeping make sure that you have a quiet, relaxing and consistent bedtime routine. Try listening to soothing music, put clocks and mobile phones out of reach and switch off the TV and computer at least 30-60 minutes before bedtime. If you do wake up with an active mind, jot down what is worrying you.
Maintain a healthy diet
Remember to maintain a healthy diet to help manage stress and boost your immune system. Ensure you are getting adequate nutrients in your diet to provide the energy your body and brain needs to function well. Eat plenty of fresh vegetables, fruit and whole grains. Eat lean meat and dairy in moderation and small amounts of healthy fats. Limit salts, sugars and unhealthy fats. Drink adequate amounts of water. Drink no more than 2 standard drinks of alcohol per day. Limit caffeine, particularly prior to bed time.
Write it down
Jotting down your thoughts and feelings can be a good way to release built-up emotions and stress. Don’t think too much about what to write, just put pen to paper! Write whatever comes into your mind. No one else needs to read it, don’t worry about grammar or spelling. Just let your thoughts flow out onto the paper, or if you prefer, the computer screen. You can throw out what you have written or save it to reflect back on later. Many people write blogs or keep a journal.
Get musical and be creative
Listening to or playing music is an excellent stress reliever. Turn up the volume and be absorbed by the music. Singing is also a great stress reliever and can be particularly beneficial for stroke survivors with aphasia. There are a number of choirs for stroke survivors around the country. If you’re not interested in music, focus on other hobbies you enjoy, like gardening, sewing or painting. Some activities can be modified if needed. Get lost in your creative pursuit. Still stuck for ideas, perhaps treat yourself to a massage or a movie.
Speak to someone
If new or pre-existing stressors are affecting your ability to cope or your health, you may benefit from talking therapy or counselling. Talking therapy can be a great idea if you feel overwhelmed, if you worry constantly, or if you have difficulty completing daily routines or meeting responsibilities at work, home or school. Professional counsellors or therapists can help you identify the causes of your stress and learn new coping tools.
If you feel stress is negatively affecting your health after your stroke please discuss appropriate stress management strategies with your Doctor, rehabilitation team or call StrokeLine on 1800 STROKE (787 653).
This process is known as the stress response and is often called the “fight or flight” response. When working properly, the body’s stress response improves your ability to perform well under pressure. Stress experienced over a long period of time can have a negative effect on our health, wellbeing, relationships, work and general life satisfaction.
Some common symptoms of stress are:
• Being unable to switch off, feeling on edge or anxious.
• Feeling unable to cope, getting overwhelmed, small things get you down, feeling exhausted.
• Withdrawing from relationships, work or fun activities, being irritable.
• Difficulty concentrating, focusing and making decisions.
• Constant headaches, sweaty palms, panic attacks.
• Constant muscle tension, aches and pains unrelated to exercise or any medical condition.
• Difficulty eating or sleeping properly.
• Upset stomach, constantly picking up bugs or getting sick.
Stress affects everyone differently. What causes one person to become highly stressed may not have the same effect on someone else.
Potential stressors can include:
• New or chronic illness such as a stroke.
• Traumatic events such as the death of a loved one.
• Caring for a loved one after a stroke or other health condition.
• Fatigue and other health concerns.
• Fear of having another TIA or stroke.
• Moving to a new place of residence.
• Returning to school, work or driving.
• Relationships.
• Responsibilities weighing you down.
• Finances.
• Peer pressure, being bullied or discriminated.
• Unrealistic expectations placed on you by yourself, friend, family or culture.
• Positive events like weddings or planning a holiday can also cause stress.
Strategies to help you manage or reduce stress
It may not be possible to remove all stress from your life. Below are some ideas for managing stress and improving your overall wellbeing and health.
Be aware – monitor your stress levels and ask whether they are helpful or getting you down.
Analyse – think about the things in your life or pressures you place on yourself that may be contributing to your stress.
Take control – deal with unhelpful sources of stress before they build up and become a bigger issue.
Make choices – look at areas in your life where you could manage your situation better or aim to change the way you respond.
Implement change – consider what strategies below might be appropriate for you to reduce your stress.
Get moving!
You don’t have to be an athlete to feel the benefits of physical activity. Exercise increases the feel-good endorphins and other natural brain chemicals that enhance your sense of well-being and mood. Exercise redirects your concentration to your body’s movements and helps the day’s irritations fade away. The daily recommendation is 30 minutes, but even 10-15 minutes when starting out can be beneficial. Even chair based exercise will get the good hormones flowing.
Laugh and smile
A sense of humour can’t cure everything, but it can help you feel better. When you laugh, it not only lightens your mental load but also causes positive physical changes in your body. Try reading some jokes, telling some jokes, watch a comedy or hang out with friends who make you feel good.
Connect with others
When you’re stressed and irritable, your instinct may be to shut others out and spend time alone. While this can be helpful for some, withdrawing over a long period of time is not so helpful. Reach out to family and friends and talk about what might be stressing you. Social contact can be a good stress reliever as it offers a distraction, provides you with support, and helps you normalise your ups and downs. Go for a coffee with a friend, phone a relative, or visit your place of worship. Got more time? Consider volunteering – help yourself whilst helping others.
Be assertive
You might want to or think you can do it all, but you can’t, at least not without paying a price. Learn to say no or being willing to delegate to better manage your to-do list and lessen your stress.
Try yoga
Yoga is a popular stress reliever and combines a series of physical poses or postures and breathing. Yoga calms the mind and instils a sense of inner peace. Most classes end with relaxation. Other activities well known for reducing stress are Qigong and Tai Chi.
Be mindful and meditate
Relaxation or meditation techniques are an essential part of stress management and everyone can do it after stroke. Switching off is invaluable for maintaining your health and well-being. Many people manage stress through practicing mindfulness in meditation or being in nature. There are some wonderful free apps now available to help you establish a meditation or relaxation practice.
Get enough sleep
Stress often impacts on sleeping quality and duration. Worrying or excessive stress can make falling to sleep difficult and cause you to wake up throughout the night unable to get back to sleep. Sleep is essential to allow your brain and body to fully recharge. If you have difficulty sleeping make sure that you have a quiet, relaxing and consistent bedtime routine. Try listening to soothing music, put clocks and mobile phones out of reach and switch off the TV and computer at least 30-60 minutes before bedtime. If you do wake up with an active mind, jot down what is worrying you.
Maintain a healthy diet
Remember to maintain a healthy diet to help manage stress and boost your immune system. Ensure you are getting adequate nutrients in your diet to provide the energy your body and brain needs to function well. Eat plenty of fresh vegetables, fruit and whole grains. Eat lean meat and dairy in moderation and small amounts of healthy fats. Limit salts, sugars and unhealthy fats. Drink adequate amounts of water. Drink no more than 2 standard drinks of alcohol per day. Limit caffeine, particularly prior to bed time.
Write it down
Jotting down your thoughts and feelings can be a good way to release built-up emotions and stress. Don’t think too much about what to write, just put pen to paper! Write whatever comes into your mind. No one else needs to read it, don’t worry about grammar or spelling. Just let your thoughts flow out onto the paper, or if you prefer, the computer screen. You can throw out what you have written or save it to reflect back on later. Many people write blogs or keep a journal.
Get musical and be creative
Listening to or playing music is an excellent stress reliever. Turn up the volume and be absorbed by the music. Singing is also a great stress reliever and can be particularly beneficial for stroke survivors with aphasia. There are a number of choirs for stroke survivors around the country. If you’re not interested in music, focus on other hobbies you enjoy, like gardening, sewing or painting. Some activities can be modified if needed. Get lost in your creative pursuit. Still stuck for ideas, perhaps treat yourself to a massage or a movie.
Speak to someone
If new or pre-existing stressors are affecting your ability to cope or your health, you may benefit from talking therapy or counselling. Talking therapy can be a great idea if you feel overwhelmed, if you worry constantly, or if you have difficulty completing daily routines or meeting responsibilities at work, home or school. Professional counsellors or therapists can help you identify the causes of your stress and learn new coping tools.
If you feel stress is negatively affecting your health after your stroke please discuss appropriate stress management strategies with your Doctor, rehabilitation team or call StrokeLine on 1800 STROKE (787 653).