EASTERN BIRMINGHAM PRIMARY CARE TRUST Stress Advisory Service

WHAT IS STRESS? At its simplest, we feel ‘stressed’ when there is a feeling of pressure on us due to circumstances. With which we feel unsure, unfamiliar, threatened or out of control. With which we feel we cannot cope as well as we want to or, With which we are dissatisfied or unhappy.

Some possible causes of stress Loosing job or being unemployed Housing and or money problems Caring for young children Relationship difficulties (partner, children, parents, neighbours…) Being a carer (for elderly, mentally ill, disabled etc.)

Some possible causes of stress cont; Having too much or too little to do Being ill or caring for someone who is ill Problems at work (lack of control, overloaded etc.) Business worries Accident, loss or bereavement Lots of small or several changes in your life

Signs and Symptoms of Stress Physical HeadachesSweating IndigestionMuscle tension Churning stomachWeight gain or loss PalpitationsEating too much or Nauseatoo little TirednessTrembling Aches & PainsDry mouth Muscle twitchesCan’t sleep

Signs & Symptoms of Stress Emotional IrritabilityFearfulness IndecisionAnger ForgetfulnessAnxiety/ worry PanickyConfused thinking RestfulnessMaking mistakes AgitationNegative thinking Gloomy thoughtsFeeling ‘unreal’ Poor concentration

The Story of Adaptation Stress has definite physical effects that may take years to manifest. In the 50’s an American Dr Hans Selye identified 3 stages of adaptation to long-term stress.

1. Alarm Exposure to stressors prompts an immediate response Stress Hormones released into the blood stream Raised heart beat and blood pressure Raised blood sugar & cholesterol levels Faster breathing and perspiration Increased muscle tension Disruption of digestive process Suppression of immune system Emotional tension

2. Adaptation If the cause is removed or dealt with the body reverts to normal If it continues: –The body uses up energy stores affecting function efficiency Resulting in: –Fatigue –Lethargy –Irritability

3. Exhaustion Long term stress changes the balance of hormones in the body leading to exhaustion Suppressed immune system Slower metabolism Slower rate of cell repair

HEALTHY EATING Eating healthily is generally good for you, it can help to cushion the effects of stress. Eat a well-balanced diet, low in sugar, salt and fat, and high in fibre. 5 A DAY. Eat a good breakfast, don’t skip meals or go for long gaps without eating. Avoid excess caffeine.

How Exercise Reduces Stress Muscular relaxation and exercise reduces muscle tension. It uses up the energy released by the ‘fight or flight’ response. Prolonged aerobic exercise causes production of endorphins which produce feelings of euphoria and relaxation. Exercise improves and maintains good circulation and lowers blood pressure. Exercise may help to clear the mind of worrying thoughts and anxieties and encourage more creativity and problem solving. Exercise improves self image, appearance and tends to control weight. Exercise may result in increased social contact and also provide a balance with other activities, e.g. work/home and family responsibilities.

SUPPORT Family and friends Although desirable, the job may, in fact, not be for life. Make time for a life outside work. Friends and family will hopefully be around forever. Look after and value them!

THINGS TO DO! Make time for relaxation Relaxation is vital constituent of a healthy lifestyle. It does not matter what you actually do in your time away from work. What matters is that you take time out for yourself and do not think about work and work related problems.