The word `stress` is defined by the Oxford Dictionary as "a state of affair involving demand on physical or

mental energy". A condition or circumstance (not always adverse), which can disturb the normal
physiological and psychological functioning of an individual. In medical parlance `stress` is defined as a
perturbation of the body`s homeostasis. This demand on mind-body occurs when it tries to cope with
incessant changes in life. A `stress` condition seems `relative` in nature. Extreme stress conditions,
psychologists say, are detrimental to human health but in moderation stress is normal and, in many
cases, proves useful. Stress, nonetheless, is synonymous with negative conditions. Today, with the rapid
diversification of human activity, we come face to face with numerous causes of stress and the symptoms
of anxiety and depression.

"Nothing gives one person so much advantage over another as to remain always cool and unruffled under
all circumstances."
—Thomas Jefferson 

What are the signs and symptoms of poorly managed stress?

Excess stress can manifest itself in a variety of emotional, behavioral, and even physical symptoms, and the
symptoms of stress vary enormously among different individuals. Common somatic (physical) symptoms often
reported by those experiencing excess stress include sleep disturbances, muscle tension, headache, gastrointestinal
disturbances, and fatigue. Emotional and behavioral symptoms that can accompany excess stress include
nervousness, anxiety, changes in eating habits including overeating, loss of enthusiasm or energy, and mood
changes. Of course, none of these signs or symptoms means for certain that there is an elevated stress level since
all of these symptoms can be caused by other medical and/or psychological conditions.

It is also known that people under stress have a greater tendency to engage in unhealthy behaviors, such as
excessive use or abuse of alcohol and drugs, cigarette smoking, and making poor nutritional choices, than their less-
stressed counterparts. These unhealthy behaviors can further increase the severity of symptoms related to stress,
often leading to a "vicious cycle" of symptoms and unhealthy behaviors.

The experience of stress is highly individualized. What constitutes overwhelming stress for one person may not be
perceived as stress by another. Likewise, the symptoms and signs of poorly managed stress will be different for each
person.

Who is most vulnerable to stress?

Stress comes in many forms and affects people of all ages and all walks of life. No external standards can be applied
to predict stress levels in individuals -- one need not have a traditionally stressful job to experience workplace stress,
just as a parent of one child may experience more parental stress than a parent of several children. The degree of
stress in our lives is highly dependent upon individual factors such as our physical health, the quality of our
interpersonal relationships, the number of commitments and responsibilities we carry, the degree of others'
dependence upon us, expectations of us, the amount of support we receive from others, and the number of changes
or traumatic events that have recently occurred in our lives.

Some generalizations, however, can be made. People with adequate social support networks report less stress and
overall improved mental health in comparison to those without adequate social contacts. People who are poorly
nourished, who get inadequate sleep, or who are physically unwell also have a reduced capacity to handle pressures
and stresses of everyday life and may report higher stress levels. Some stressors are particularly associated with
certain age groups or life stages. Children, teens, working parents, and seniors are examples of the groups who often
face common stressors related to life transitions.
 Effects

The effects of stress can dramatically impact our lives for better… or worse.

That extra rush of adrenalin, released during acute stress gives us a needed burst of

speed when we flee from danger or an extra surge of power when we decide to stand
and fight. However, when we fail to release stress by coping with life’s situations, it
builds up until we either explode or collapse.

The consequences of stress can cause specific disorders in both mind and body. In
addition to raising levels of the stress hormones, adrenaline and corticosterone (lately
much talked about as cortisol), a build up of stress can cause headaches, digestive
problems, eating disorders, insomnia, fatigue, and lower our resistance to other
illnesses like colds and flu.

When we are deluged by a sequence of stressful situations, our bodies don’t have time
to adjust and our minds don’t have to make the decisions necessary to deal with stress
in a healthy manner. This is episodic stress. Over time, unrelieved stress, like episodic
stress, can result in increased heart rate, respiration, and blood pressure, which in turn
put undue stress on bodily organs such as the heart and lungs. Eventually our body
gives up the fight; unable to flee from our problems we develop more significant
problems like heart disease, high blood pressure, stroke, and other illnesses.

Emotionally, stress can near literally burn us out. Long-term stress becomes chronic
stress. Stress becomes inconspicuous, hiding behind feelings of hopelessness, constant
anxiety, depression, and in severe cases serious mental aberrations such as paranoia
and delusions. Of course, the worst-case consequence of stress is suicide.

Just as each individual differs from the next in his or her responses, there is no set
limit as to how much stress each of us can endure. Each of us seems to be endowed
with our own stress “thermometer”. When the mercury rises or plummets, in order to
stay healthy we need to have a planned strategy to manage stress. Knowing and using
a few stress management tips can make all the difference in the consequences of
stress.
 Stress Management in the Workplace

Job stress is a common and costly problem in the American workplace, leaving few
workers untouched.

1. A recent American survey, published in the Journal of Occupational and

Environmental Medicine, noted that for those working 12 hours a day, there
was a 37% increase in risk of illness and injury in comparison to those who
work fewer hours.
2. A study done by Northwestern National Life, reports that one-fourth of
employees view their jobs as the number one stressor in their lives.
3. A St. Paul Fire and Marine Insurance Co. study concluded that problems at
work are more strongly associated with health complaints than any other life
stressor, even financial or family problems.

Stress in the workplace frequently hits you with a double whammy of two-way
pressures that come from a combination of both internal and external stressors. Stress
results in decreased job satisfaction, reduced production, and increased conflicts,
which all lead to – you guessed it – more stress! When you ignore stress signals, you
are more liable to become ill or fatigued and to experience injury. As an employee,
there are several steps you can take to preserve your health by reducing workplace
stress.

External Stressors
Frequently employees tend to ignore problems created by external stressors because
they feel that the problems are trivial, petty, or don’t (or won’t) merit the attention of
the employer. However, often these problems have an easy solution. For instance,
stress can be caused by something that seems as trivial as an incorrectly positioned
chair or computer screen. Other examples of external stressors include loud or
continuous noise, nosy or noisy co-workers, demanding bosses, and complaining
customers. If external stressors are causing problems for you, the worst thing you can
do is ignore them. Identifying and examine external stressors for possible solutions.
Even if all of them aren’t resolved, any positive change you will result in a happier,
healthier you.

Internal Stressors
Internal stressors are not workplace problems by perceptions. Some examples are
feelings of dissatisfaction, irritability, inability, and the feeling that your efforts aren’t
properly rewarded or recognized. One helpful way to reduce internal stress is to
remember what you liked about your job when you started it. Consider what has
changed as well as what needs to change for you to be satisfied in your position again.
Why are you working?
Work is the exertion of undertaking mental or physical activity for a purpose or out of
necessity. It is also defined as proceeding along a path towards a goal. Most
workplace stress starts when we lose sight of the necessity of our work, the purpose of
our job, and/or our goals. You can reduce much of your stress and regain your
perspective by redefining why you are working.

Change your focus

You may not be able to cut back on hours at work, but you can work to live and not
live to work. Because of the number of hours many employees work per week, the job
can easily become all-encompassing. We wake and get ready for work, drive to work,
spend eight or more hours at work, and finally drive home from work. As you can see,
although we aren’t getting paid, we are “at work” for much longer than eight hours a
day! Learning to keep work in focus during work hours and life in focus after hours
will take you a long way towards managing workplace stress.

1. School yourself to wake and get ready, not for work, but for your day.
2. On the drive to work, listen to music, humor – anything that isn't related to
work.
3. Take an alternate route to work. The change in scenery will help you stay alert
to the road and keep your mind off the job.
4. Plan your work and work your plan. Devote every paid minute to your job.
Deviate from your work plan only when absolutely necessary.
5. Take your allotted breaks. Remember: the opposite of stress is relaxation.
Don’t work through lunch or coffee breaks. This also means don’t think or talk
about work during your breaks.
6. Instead of coffee, drink water, juice, or electrolyte infused drinks. Dehydration
often is the cause of fatigue. Coffee and soft drinks that contain caffeine may
seem to “keep you going”, but in reality they add to stress and don’t keep your
body hydrated.
7. Keep a copy of Stress Management Tips, Stress Reliever Games, and Stress
Relieving Exercises nearby and refer to it when you need to get through a
stressful occurrence.
8. Just as you plan your work, plan your time away from work. At day’s end,
leave work behind you and focus on your plans for the evening. Work to live.
Relaxation away from work means less stress… and a better day tomorrow!