WHAT IS STRESS?
Stress; When an individual encounters any event that requires them to change behavior or adapt in their daily life, they perceive it as a threat, pressure, or tension-creating situation.
Some life-or-death situations and traumatic events, such as war and natural disasters, are stressful situations by nature. Even events that seem generally positive, such as a wedding or a promotion, cause stress because they require change and adaptation in the individual.
WHAT IS A STRESS REACTION?
The change that occurs when under stress is perceived as a threat and stress hormones begin to be secreted in the brain. In this case, the body goes through 3 stages. These are alarm, resistance and exhaustion.
ALARM: When the body encounters any source of stress, it prepares for this; blood pressure increases with the secretion of stress hormones and physiological changes such as sweating occur.
RESISTANCE:When the person effectively solves the problem that creates stress, the body It repairs the damage that occurred during the alarm phase, and the reactions disappear.
EXHAUST:When we cannot cope with stress effectively, or when stress sources increase, the body's coping capacity weakens and stress symptoms reappear.
IS STRESS ALWAYS BAD?
Stress created by positive situations is not bad. Getting into university, starting a new job, the stress we experience When we can cope with the stress created by positive situations such as changing the environment or starting an emotional relationship, we mature and our self-confidence increases. This is the positive effect that stress brings to our lives.
SOURCES OF STRESS WHAT ARE THEY?
Many A person has a strong desire to maintain order in his life, and any event that causes change creates stress. A large part of the stress we experience arises from daily troubles, which we define as boredom, tension and obstacles that we consider unimportant. Small-scale daily troubles are big ones. It creates stress by triggering life events.
Pressures also contribute to stress. Pressure arises from both internal and external forces, and in both cases, it makes us feel that we are being forced to show high performance.
Frustration also contributes greatly to stress. We meet our needs. When we cannot achieve the desired result with our behaviors, we feel hindered.
Conflict occurs when we encounter more than one incompatible desire, need, opportunity, and purpose. Conflicts experienced by the person feed the sources of stress.
SYMPTOMS OF STRESS WHAT ARE THEY?
Stress has different mental, emotional, physical and social symptoms.
Mental Symptoms of Stress:
Difficulty in concentration, decision making, forgetfulness, confusion, weakness in memory, excessive daydreaming, preoccupation with a single idea or thought, loss of sense of humor, low productivity, decrease in work quality, increase in errors, weakness in judgment.
Emotional Symptoms of Stress:
Anxiety or anxiety, depression or crying easily, rapid and constant change of mood, irritability, tension, decreased self-confidence or feeling of insecurity, hypersensitivity or easy Vulnerability, outbursts of anger, aggression or hostility are feelings of emotional exhaustion.
Physical Symptoms of Stress:
Headache, irregular sleep, backaches, jaw clenching or teeth grinding, constipation, diarrhea and colitis, rash, muscle aches, indigestion and ulcers, high blood pressure or heart attack, excessive sweating, change in appetite, fatigue or loss of energy, is an increase in accidents.
Social Symptoms of Stress:
Distrust of people, blaming others, not going to appointments or canceling them very soon, trying to find fault in people and offending with words, excessively defensive attitude, being offended by many people at once, not speaking.
HOW SHOULD STRESS MANAGEMENT AND COPING BE?
-The obvious change that occurs during stress is that the person is tense. The first relaxation technique to eliminate tension is breathing exercise. Breathing from the diaphragm helps control tension and anxiety. To breathe from the diaphragm; Place your left hand on your chest and your right hand on your stomach. Then take a deep breath through your nose, hold it for a while, and exhale through your mouth. Repeat this breathing exercise 2-3 times when you are anxious. Doing this breathing exercise for a long time may cause you to feel dizzy because you are not used to it. .Therefore, doing it 2-3 times will be enough.
-Taking time to get to know yourself, discover your talents and do things you enjoy will help reduce your stress.
-Looking at events from an emotional perspective will help you evaluate your emotional state. Instead, try to look at the events logically and analyze them rationally.
-Being hasty and hasty may cause your stress to increase, try to act calmly towards the events.
-Grudge, hatred and hostile feelings It increases your stress. Try to cope with these emotions and instead look at the events with love and tolerance.
-When we are stressed, we eat irregularly, hastily and overly. We eat too much food quickly by chewing less. .In this case, it causes weight gain and increases the stress we experience. In our daily lives and in stressful situations, we should take care to eat a balanced diet, chew food for a long time and consume less food.
- Social support such as family, friends, social groups. systems help you cope with stress.
-Short weekend holidays and fun trips help your body rest, mentally relax and think positively.
-Staying away from cigarettes, alcohol and caffeine both helps you relax. It will be very beneficial for your physical health and to reduce your stress.
-Regular physical exercise reduces your muscle tension and makes you feel good.
-Developing hobbies based on your own interests, doing things you like. Doing this will relieve you.
-Getting expert help to cope with stress will be effective in helping you become aware of the problems that cause stress and determine strategies for solving them.
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