what is stress?
by Wendy Moore
Minutes are ticking by. You're stuck in traffic on the way to that vital meeting or running late getting the kids to school.
© stockbyte
Your mind goes over the 101 things you have to do by the end of the day but the traffic still isn't moving or the kids start squabbling and you can't concentrate or think clearly.
Your heart is pounding, nerves jangling, temper rising. By tonight you know you will have a headache or indigestion. Welcome to the stressful world.
know the enemy
We all know what it feels like when life's demands seem to get on top of us. Everyone experiences stress, whether working in a demanding or repetitive job, looking after a home and family, or juggling the two. Stress is a feature of modern life.
More than half of us who work suffer from stress, according to research published by the International Stress Management Association in November 2001. Check out the figures in our news report. Our Channel 4 survey in 2000 found that stress was rising for nearly half of us. A total 41% of those asked said their stress toll had increased in the previous 12 months. There's more about the Channel 4 stress survey at our stressful lives.
from thriller to killer
It's not all bad news. A certain level of pressure is good for us. The buzz of a new challenge or the excitement of a new relationship keeps life interesting. Too little stress and life becomes dull.
GP Dr Tina Ambury explains: 'Stress is not all the bad thing everyone makes it out to be. Stress can be very useful.'
Tests have shown that people perform badly in exams when they are under too little stress, just as when they have too much stress, she says. They operate best with a medium level of stress. 'You can apply that performance graph to everything.'
But too much stress over a long time may be damaging to our health, work performance and relationships. Some studies suggest stress can literally be a killer, contributing to the risk of having a heart attack or stroke.
Find out whether stress can harm your heart in our feature on stress and heart problems.
So why do we get stressed?
the stress response
Our reaction to stress is a primitive response. It dates back thousands of years to when humans faced life-threatening dangers every day. Surprising a sabre-toothed tiger in the wilds, humans needed that quick rush of adrenaline to help them fight or run.
Nowadays demanding or new situations can still evoke this prehistoric reaction. But today it might be a telephone call with an urgent request or an important meeting with the boss which provokes the stress response. Why do our bodies react in this way?
red alert
When we face a threatening situation the brain puts the body on alert by producing more of the so-called 'fight or flight' hormones, adrenaline and noradrenaline. These can:
- raise blood pressure
- increase heartbeat
- restrict blood flow to the skin
- reduce stomach activity, causing a feeling of 'butterflies'
- increase perspiration.
At the same time, the body produces another hormone, called cortisol. This can:
- release sugar and fat into the system
- reduce the efficiency of the immune system, so we fight infections less well.
pumping up the pressure
These physical changes are useful in a risky situation. They prepare the organs and muscles we need in an emergency – like the heart and legs – and divert supplies from those we don't – like the digestive system. This gives us extra drive to think and move fast. If you are attacked in a lonely street you need these resources to get away quickly.
But when the body reacts in this same way when you are stuck in a bus queue or overwhelmed with meetings – and you have no chance to use up the adrenalin produced – it does not help you deal with the situation. This is when we feel wound up but with no release.
In modern life there is no logical need for this response, according to Professor Stephen Palmer, director of the Centre for Stress Management in London. He says: 'In most situations, like being stuck in a traffic jam, or waiting at an airport, or having the children shouting, people are unnecessarily getting themselves worked up.'
And if the body stays on red alert for a long time – boosting some parts at the expense of others – it can affect our physical and mental health.
what causes stress?
We know we are not normally facing life-threatening dangers when we feel stressed. So why do we act as if we are still being chased by a sabre-toothed tiger?
Some experts believe feeling stressed is a modern problem, brought on by the ever-increasing pace of life. They argue that outside pressures, like changing work practices, are mainly to blame. Others believe life is no more stressful now than it has ever been. They say stress is largely a creation of our own minds.
life in the fast lane
Many of us certainly feel the pace of life has speeded up. It can seem there are constant pressures at work and home.
One expert who is convinced stress is a modern phenomenon is Cary Cooper, BUPA professor of organisational psychology and health, at the University of Manchester's Institute of Science and Technology. He blames three changes:
- the work factor
There have been huge changes in the way we work over the last few decades. Many organisations have 'downsized' so that the remaining staff have to work harder, while others have 'outsourced' so that permanent jobs have become temporary contracts. We also work longer hours in Britain than anywhere else in Europe. And technological advances mean we are bombarded with e-mails, faxes and phone calls wherever we go.
- the home factor
Many people have moved away from their extended families so that they cannot turn to relatives – our 'natural counsellors' – for moral support.
- the gender factor
There are no longer clear-cut roles for men and women. Most women now have jobs and many have to juggle work and family commitments. Men feel under pressure to devote more time to their families but may be unwilling or unable to do so.
the lottery of life
Other experts believe modern culture is another powerful cause of stress. 'We all want to be celebrities, millionaires, lottery winners,' says psychiatrist Patrick Whiteside, author of the best-selling Little Book of Happiness and Little Book of Bliss. 'This kind of culture puts us under pressure.'
People become hung-up on success and money – wanting a bigger house, bigger TV and bigger car – and forget the importance of just being a good mum or dad, he says.
Often, of course, it may seem we have no option but to carry on in a stressful situation. But it is still important to try to stand back and consider whether we can make changes. We can think about our lifestyle, our choices and what really matters to us. If the situation continues to be stressful, you may have to give serious thought to a complete change of career or lifestyle before your health suffers.
Some people seem to thrive on a hectic lifestyle. Others find quite small demands stressful. We are all unique in the way we respond to pressure. Clearly stress is not solely down to what happens to us but also the way we think.
Psychologists argue that different personalities react differently to stress. People called type-A personalities – who are more likely to rush, be competitive and be perfectionists – are more prone to stress. Type-B personalities – who are more easy-going – cope better with stress.
Professor Cooper argues that stress is a combination of the outside pressures on us – whether at work or home – and our own ways of dealing with them. The 'coping strategies' we develop – such as social support, finding ways to switch off, or just being able to say no – can make all the difference between letting other people's demands get on top of us and riding through the crisis.
Learning to recognise the warning signs of stress – so that we can then take action to help us cope – is one of the key steps to weathering the storm.
the health costs of stress
We all talk about feeling 'run down' or 'under the weather' when we are under stress. Often we find this is just the time when we go down with a cold or stomach bug. In fact, stress is now estimated to be the most common reason people take time off work sick.
There are clear scientific reasons for this. The chemical reactions which help the body gear up for stressful situations can cause problems if they carry on for too long.
High blood pressure can lead to headaches and circulation problems. Shutting down the immune system lays us more open to colds and other viruses. Reducing the normal function of the digestion system can cause stomach upsets.
In the short term, feeling stressed can produce some quite worrying symptoms although usually these do not cause lasting harm. Over long periods, being stressed may cause more serious problems.
warning signs
We all react differently under stress and so the initial health effects can vary. Typical symptoms may include:
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physical changes headaches stomach upsets or feeling sick back pain trembling sweating difficulties sleeping more colds or infections |
mental changes feelings of panic or anxiety irritability depression poor concentration feeling helpless lacking confidence not wanting to socialise |
Most people experience these sorts of problems at stressful times in their lives. Nobody should feel embarrassed or guilty because their body is telling them to slow down or take a break.
Usually these symptoms are not indications of anything serious and will go away when the stressful situation disappears. But they are signs that you should recognise you are under stress and take action. Find out more about how to combat stress in our beat your stress feature and our 'stressbusters' tips in don't panic.
long-term health risks
Recently, scientists have learned more about how stress can affect us over long periods. The same chemical reactions which cause short-term symptoms can create longer term health problems.
Studies have shown that an inefficient immune system can make you more prone to 'flu and other viruses. Permanently raised blood pressure can increase your risk of a heart attack or stroke. Too much fat in the blood can clog the arteries, which also increases your risk of heart disease. Some studies even suggest stress may be a risk factor in some forms of cancer.
feeling low
Studies of people under stress have shown that:
- When students who are approaching exams are given a small wound it takes up to four days longer to heal than for other students
- People caring for relatives with Alzheimer's disease, which is seen as a particularly stressful task, are more prone to 'flu viruses.
Interest has also focussed recently on the hormone cortisol. Latest research suggests that prolonged exposure may weaken bones, cause brain cells to deteriorate, reduce ability to fight disease and cause weight gain.
take control of your stress
Stress alone is unlikely to cause these long-term physical health complaints. It is only when coupled with other risk factors – like drinking or smoking too much, lack of exercise and poor diet – that you run real risks.
It may, however, lead to long-term problems with your mental wellbeing, such as anxiety and depression. But it is important to remember that most medical symptoms can be corrected if you take action to control your stress levels. You can find out more about controlling stress in our beat your stress feature and our 'stressbusters' tips under don't panic.
we've been there
Stress is triggered by different things for different people. We talked to people about their own experiences. Names have been changed.
Lindsay Jenkins, 37, has a demanding job as a computing officer for a large university. She has suffered irritable bowel syndrome (IBS) – a common stress-related complaint – for about 15 years. Her symptoms often appear a while after a stressful period at work. She finds that weekly yoga classes, listening to relaxation tapes before work, and doing breathing exercises during the day, help control her stress levels.
'You feel it is a weakness. You think you should be able to control it. Personal life stress I seem to cope with amazingly well. But I tend to suffer stress at times when I don't feel on top of things. One of the worst things is being expected to be in control and yet not to be in control. I don't like saying no. Quite often I find it is the way I react. I get really keyed up inside and worry about things.'
Daniel Sanderson, 54, recently retired early from a senior management job in a large public organisation. He left because he was bullied by his boss – another common cause of workplace stress. He experienced health problems, including headaches, stomach upsets and difficulties sleeping, as well as psychological symptoms like wanting to avoid his friends.
'She started undermining me in front of others. She would hold meetings without me. I did not even recognise I was being bullied at first. For the first time in 20 years I didn't want to go to work. I had a succession of illnesses and I wasn't eating properly. One day it came to me I was being bullied and that was causing stress. I started thinking about it logically. I decided to challenge her and we had a meeting. But nothing changed. She made me an offer to go. I had intended to leave anyway. Leaving was the right thing to do.'
help and info
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organisations
Centre for Stress Management
156 Westcombe Hill
London SE3 7DH
Tel: 020 8293 4334
E-mail: dawn.cfsm@btopenworld.com
Website: www.managingstress.com
An international training centre and consultancy which runs modular courses in stress management, stress counselling, psychotherapy and coaching suitable for professionals wishing to gain more knowledge and skills practice in these subjects. Also provides a range of services including stress auditing, stress counselling and stress management for individuals and organisations.
International Stress Management Association UK (ISMA)
PO Box 348
Waltham Cross EN8 8ZL
Tel: 07000 780430
E-mail: stress@isma.org.uk
Website: www.isma.org.uk
Promotes sound knowledge and best practice in the prevention and reduction of stress and sets professional standards.
websites
Amicus
www.amicustheunion.org/pdf/stressguide.pdf
The Amicus guide to stress including the symptoms of stress, stress and the law, the causes and consequences of stress, tackling stress and rehabilitation for stressed workers.
MindTech Associates
www.mindtec.co.uk/stress-art
Several interesting articles on stress, a free online stress test, an explanation of how learning to breath properly can help you to control your stress, links to books on stress and access to other stress relief and control techniques.
Stressbusting
www.stressbusting.co.uk
Provides a wide range of information about stress, has a range of articles on how to cope with stress, alternative therapies which may help, and a stressbusting forum.
reading
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Conquer Your Stress by Cary Cooper and Stephen Palmer (Chartered Institute of Personnel and Development, 2000) |
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The Relaxation and Stress Reduction Workbook by
Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay (New Harbinger Publications, 2000) |
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Stress: Big Issue – But what are the problems? by Jo Rick, Jim Hillage and Sheila Honey (Institute for Employment Studies, 1997) |
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Slowing Down to the Speed of Life: How to Create a More Peaceful, Simpler Life from the Inside Out by
Richard Carlson, Joseph Bailey (Hodder Mobius, 1998) |
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(updated November 2002, resources updated April 2005)
