STRESS MANAGEMENT

WHAT IS STRESS?

Stress is your body's reaction to potential harmful situations.  There is emotional and physical stress.  Also known as your "fight or flight" response, stress reactions prepare your body when it feels threatened.  Hormones are released to trigger different body functions in order to deal with the stress.  Our body is built to handle small amounts of stress, but too much stress can be harmful and cause injury or illness.  Nowadays, in our fast paced world, a lot more is expected of us and we expect more of ourselves which can lead to high levels of stress.

WHAT ARE SOME SYMPTOMS OF OVER-STRESS?

Symptoms of emotional stress: 

• become easily agitated, frustrated, or even moody
• begin secluding yourself from co-workers or even friends and family
• sense of depression or low self worth
• Increased use of alcohol or drugs to cope with stress

Symptoms of physical stress:

• Insomnia.  Having trouble sleeping at night or feeling like you haven't had enough sleep.
• Lack of energy
• Headaches
• Persistent muscle tension, aches, and pains
• Lack of appetite
• Clenched jaw or grinding of teeth
• Frequent illness

CONSEQUENCES OF STRESS

Long term consequences of stress can lead to various issues.  In men, lack of sleep can lower testosterone levels and lead to reduced muscle mass as well as reduced libido.  The same effects can occur in women, at a smaller scale.  You can become more prone to illness and disease.  Some individuals may notice increase of acne, psoriasis, or even hair loss.  One of the most noticeable is weight gain, especially around the midsection.

WHAT CAN I DO TO PREVENT STRESS?

Work tends to be one of the biggest causes of stress for most of us.  So this can be the first place to start:

• Plan your day.  Take an analysis of your busy day and prioritize your activities.  Developing an early plan can help prepare you for the most efficient and least stressful way to handle your daily tasks.  This can also allow for less surprises, which can typically be stressful.  Good time management can help reduce stress as well as increase productivity.
• Avoid unnecessary stress.  Learn to say "no" every now and then.  Don't turn down everything that is asked of you, but learn to acknowledge when you're doing too much.
• Get up and move.  Light exercise and stretching helps release hormones in your body that make you feel good.  If you're in a desk all day, set regular timer intervals on your watch or phone as a reminder to get up and walk around for a couple minutes or even knock out a couple stretches (see our "Work Out At Work" post).  For some UCSD employees, FITLIFE Occupational comes to your area.  Take advantage of that time set aside for you!  I promise, it's not difficult exercise.
• Make the best of your lunch break.  For most, lunch time is for eating.  However, take this time to do a little something you enjoy.  Read a book, get a small workout, go for a walk, relax or meditate around some of the beautiful scenery that makes up the UCSD campus.

Home stressors can add up and follow you throughout the rest of your day:

• Sleep.  One of the biggest stressors is lack of sleep.  This could be the easiest place to start and make a positive change in your stressful day.  Try to get your 7-8 hours of sleep each night.  Practice good sleep hygiene to increase your chances of a good night sleep.  Reduce the use of electronics before bed, make sure you're in a cool room, and try some relaxing activities before you sleep.
• Meditation.  Take a couple minutes in a quiet and calming place, close your eyes, and focus on your breathing. Try to clear your mind of your thoughts and focus on relaxing your body.  Even taking a minute or two in the middle of your work day to take some deep breaths and relax could be beneficial.
• Enjoy yourself.  Most importantly, make sure you are taking part in activities that you enjoy and make you happy.  Learn to treat yourself every now and then.  If you work hard all week, allow yourself to play a little on the weekends!

Last but not least, don't be afraid to reach out for help.  Talk to a family member, friend, or even colleague/supervisor if you feel like you are over-stressed.  Most people won't notice when you are stressed but can potentially help you ease some of the stress.