A guide for patients to help understand the causes and effects of stress What is stress? Stress is unavoidable. It can be described as the pressure we all encounter in our daily lives. It is a normal physical response to events that make you feel threatened in some way. In recent years the impact of modern technology has meant that the pace of life and the rate of change has speeded up considerably and is placing ever-increasing demands on us. While we can quickly re-design machines and re-programme computers to suit changing circumstances, our minds and bodies are slower to adapt. We can become stressed as demands made on us outstrip our resources to cope with them. Stress or distress? We all need some stress so that we are in a position to meet the challenges of life. But too much stress causes a build-up of strain and tension that can interfere with your normal daily activities. The body is unable to distinguish between physical and psychological threats. We are all different and respond in different ways to the same events. Each individual s interpretation of stress and how if effects them varies, making it difficult to measure. What is interesting and challenging to one person may be a source of misery for another. We have an individual stress tolerance level which can depend on many factors including your relationships, general outlook on life, your genes and how you deal with your emotions. Imagine going to a party where you know no-one. One person will find it a terrifying experience, whist another will see it as a wonderful opportunity to meet new people. Some people thrive under pressure and perform best when they have a tight deadline, but other people can struggle and shut down when demands escalate. There are thought to be over 40 definitions of Stress. The total cost of stress to British industry is thought to be vast. At least 100 million working days are lost each year due to ailments associated with or exacerbated by stress at a cost of 8 billion. The reaction that one may experience to a situation depends on how the situation is perceived. For instance a demand is made on you that is not a problem and your coping skills meet the demand - all s well. But sometimes a demand or request is made on you that triggers feelings of anxiety. This then leads to the feeling of I can t cope which only further increases the level of anxiety. So you can see how thoughts and feelings are closely connected. Stress performance curve Look at the curve and try to recognise where you are on the curve now. Identify where you ve been in the past. Which part of the curve suits you best? Page 1 of 5
Understanding stress a spring designed to extend and relax Change and Uncertainty (life events) takes us out of our comfort zone involves loss and gain Demands and Expectations of Others at home with friends at work Self expectations (drivenness) this multiplies the weights above Lack of purpose (de-motivation and resentment) what s the point? Things that can cause stress Page 2 of 5
Fight or flight response to stress When a danger is perceived the nervous system responds by releasing a flood of stress hormones including adrenaline and cortisol. Stress response (body is exposed to stressful situation) the body prepares for action heart rate increases muscles tense up digestion slows down breathing becomes more rapid senses become more acute sweating starts hair may stand erect. This stress response prepares our bodies to take appropriate action ie fight or flight though it can also make us freeze for a short time like a rabbit caught in the headlights. It can also be a natural pain killer, increase focus, energy and drive and enable you to be more productive. Relaxation response (body relaxes when stress is past) body prepares for relaxation heart rate slows muscles relax breathing slows down tears may well up scalp and back of neck relaxes stability (normality) is resumed. We may not be aware that we are feeling stressed. If the body doesn t relax when the stress has passed this can possibly lead to anxiety, mood swings and depression. If you have a lot of responsibilities or worries, your stress response may be on most of the time. Early signs of stress The following are common physical, mental, emotional and behavioural signs of stress. As personal stress increases, more of these symptoms are likely to become apparent. How many of these can you recognise in yourself? Physical Mental Emotional Behavioural Stomach disturbances Bad dreams Irritable Withdraw from others Clenched fists and jaw Poor memory Tearful Change in eating habits Frequent infections Hasty decisions Depression Poor time management Weight gain or loss Negative thoughts Feeling tense Drinking more alcohol Rashes and allergies Poor concentration Low self esteem Taking work home Aches and pains Making mistakes Lack of confidence Too busy to relax Muscle twitches Change in sensitivity No enthusiasm Change in libido Breathlessness Nervous Disturbed sleep Palpitations Accident prone Headaches Smoking more Nausea Unsociable Sweating Restless Tiredness Page 3 of 5
Trigger of stress Fight or flight response Recovery Continuing stress Relaxed healthier states Stress related problems and diseases Stress related problems and diseases Heart disease. Insomnia. Increased flu and cold incidence. Alcohol and drug abuse. Chronic fatigue. High blood pressure. Mood swings. Eating disorders. Reduced immune function. Stomach ulcers. Tooth grinding. Irritable bowel syndrome. Contact us 0300 1231709 Kent Community Health Foundation Trust St Augustine s Business Park 125 Canterbury Road Westgate on Sea Kent CT8 8NL Page 4 of 5
Prolonged stress Customer Care Team If you have a query about our health services, or would like to comment, compliment or complain about Kent Community Health NHS Foundation Trust, you can contact the Customer Care Team. Phone: 0300 123 1807, 8am to 5pm, Monday to Friday Please say if you would like the team to call you back Text: 07943 091958 Email: kcht.cct@nhs.net Address: Customer Care Team, Kent Community Health NHS Foundation Trust, Trinity House, 110-120 Upper Pemberton, Eureka Park, Ashford, Kent TN25 4AZ Web: www.kentcht.nhs.uk If you would like this information in another language, audio, Braille, Easy Read or large print, please ask a member of staff. You will be asked for your agreement to treatment and, if necessary, your permission to share your personal information. Leaflet code: 00468 Published: November 2015 Expires: November 2018 Page 5 of 5 15.03.16 Page 5 of 5