By: Zonaira Chaudhry, MSW RSW
What is Stress
Stress as a notion does not currently have a universally defined criterion. It exists and manifests in many forms depending on the individual. Hence, the biopsychosocial model best describes the concept as it uniquely situates itself within the person. Representing the internal (bio), external (social) and the transaction between the two (psycho). Often stress is polarized as a negative experience, however, in the spirit of dialectics, one must recognize positive experiences of the emotion (promotion, wedding etc.). Therefore, stress is the body’s natural response to either pleasant or unpleasant demands triggered through the transaction of self and the environment. Stress is a normal response that everyone experiences through these three means.
- Eustress: Positive forms of stress (i.e., marriage, promotion)
- Acute Stress: This is short-term stress that is triggered by an event lasting between three days to a month.
- Chronic Stress: This is the experience of prolonged or repeated events that illicit stress (i.e., financial struggles, injury etc.)
However, something to keep in mind is eustress in comparison to acute and chronic causes significantly less damage despite experiencing them in similar ways. Therefore, how we interpret and process the stressor shifts the impact it has. Some symptoms of stress consist of heightened heart rate, increased temperatures, tightening of muscles, a rise in blood pressure, and rapid breathing. If these symptoms are left undealt, they can shift into the following.
- Anxiety
- Depression
- Emotional Dysregulation
- Physical Ailments (i.e., heart conditions, aches)
- Sleep disturbances
Although shifting your perspective sounds simple it’s a task that requires active effort. Some of how we can practice engaging with stressors are through TIPP and the PLEASE skills.
TIPP (quick stress tolerance techniques)
Temperature: This is the practice of using temperature to regulate physical and emotional symptoms. This can be practiced by using ice, splashing face with cold water, dunking head in cold water etc.
Intense Exercise: This both allows for the release of pent-up frustration/tension and up-regulates mood. Can be practiced through 10 – 20 minutes of cardio (i.e., running on the spot, sprinting, burpees etc.)
Paced Breathing: This is the practice of mindfully breathing. Everyone’s breathing pattern is unique to them however, starting with boxed breathing – 4 counts in, 4 count hold and 4 counts out and repeat – is a good starting point. After you have centred yourself, you’re encouraged to shift the seconds as per your needs.
Paired Muscle Relaxation: This is the practice of tensing and relaxing different parts of the body. You can start from wherever you feel the most comfortable or tense. This relaxes the body in the short term and the long term teaches the body the difference between tense and relaxed.
PLEASE (long term stress tolerance)
Each of the components of the PLEASE skill will address various ways to regulate stress.
PL – Treat Physical Illness: Treating illnesses both underlying and present heavily impacts one’s ability to interact with their environment. Hence, to better interact with stressful events we should take care of our bodies.
Eating a Balanced Diet: Similar to treating illnesses keeping our body nourished allows for it to better support us in our daily experiences and regulate our emotions.
A: Avoid/Reduce Mind-Altering Substances: The use of mind-altering substances (alcohol, marijuana, substances) renders us, victims, of our stressors, stripping us of the ability to effectively use coping techniques.
Sleep: A healthy balance of sleep – not too much or too little – support our cognitive functioning, hence, making problem-solving and addressing our stressors more viable. Hence, regimenting a sleep schedule is highly recommended.
Exercise: Decades of research prove the beneficial impacts of exercise on the human condition. The level and intensity of exercise will vary by each individual and it’s important to access some source of it (i.e., walking, working out, playing with kids).
Both skills address myriad ways of bettering responses to stress. They are beneficial when used together and can be effective alone. Utilizing these skills can shift our relationship with stress and curate fewer damaging responses.
References:
The American Institute of Stress. (2022, March 30). Daily Life. What is Stress. Retrieved April 25, 2022, from https://www.stress.org/daily-life