Wellness Module 2: Stress and Well-Being
Having trouble coping?
Stressed out?
Feeling overwhelmed?
If your answer is YES, you are not alone.
Everyone feels stressed from time to time. Some people, though, say that they feel very stressed most of the time. While stress isn’t always bad, too much stress can affect your well-being.
What causes stress?
Stress comes up when you feel like the demands of a situation or event are too much to manage. It can come up with everyday situations, such as:
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Managing demands at work or school
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Managing long-term health problems
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Dealing with inequalities
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Managing relationships
Stress can also come up in response to a specific event or situation. Both positive and negative life events can be stressful, especially those that involve major changes to your regular routines. Here are some examples:
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Changes in a relationship
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Changes in housing arrangements
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The death of a family member or friend
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Losing a job or other source of income
As stress is based on the way you see a situation or event, things that cause stress are based on your own situation. Different people may find that different things are stressful.
How you feel when issues come up can also affect they way you experience stress. If you feel well and in control, a problem may not seem very stressful. However, if you already feel stressed or overwhelmed, the same problem may add to your existing stress and feel very overwhelming.
Are you experiencing signs of stress?
Stress can affect your body, your behaviours, your feelings and your thoughts. Here are common signs of stress:
Changes in your body
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Changes in your behaviours
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Changes in your feelings
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Changes in your thoughts
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Why does stress make me feel so awful?
At times, stress can have a negative effect on the basic dimensions of health (your thoughts, emotions, behaviours and body reactions). Stress is more likely to have a negative impact on your health if you feel threatened or at risk of danger or loss. Stress may also affect your health if you use unhealthy behaviours to cope. The negative effects of stress on your wellness can become a source of stress in and of themselves. Just talk to anyone who isn’t sleeping well due to stress! For more information about the dimensions of mental health that can be influenced by stress, see Wellness Module 1: Mental Health Matters at www.heretohelp.bc.ca.
Can stress be a good thing?
Sometimes, stress can have a positive effect on your thoughts, emotions, behaviours and body reactions. Stress is more likely to result in positive outcomes if you see it as a challenge or something you can strive to overcome. It can help motivate you to work hard. Stress can also lead to positive effects if you respond with healthy behaviours that improve your situation. You can experience the positive effects of stress even in the face of some negative effects.
Stress and illness
Your stress levels and your coping skills can also influence your physical health. Higher levels of stress can increase the risk of illness. For example, you’re more likely to catch a cold or the flu when you’re coping with high levels of stress. There is also evidence that stress can aggravate disorders such as rheumatoid arthritis, insulin-dependent diabetes, multiple sclerosis and more. Some of the connections between stress and illness are determined by the ways you cope with stress.
Coping with stress
There is no right or wrong way to cope with stress. What works for one person may not work for another, and what works in one situation may not work in another situation. Below, you will find common ways to cope with stress and maintain wellness.
Focus on what you can do |
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Manage your emotions |
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Seek out support |
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Focus on the positives |
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Self-care Here are some self-care activities to try. Try to think of other activities that might help! |
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Take care of your relationships Keep the feelings and needs of others in mind when coping with stress, but balance them with your own. |
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Spirituality |
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Acceptance |
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Distraction Distraction can be harmful if it stops you from taking action on things you can control, such as watching TV when you have school or work deadlines to meet. Distraction by using drugs, alcohol or over-eating often leads to more stress and problems in the long term. Distraction by overworking at school or on the job can easily lead to burnout or other problems, like family resentment. |
You can do many things to take your mind off problems, such as:
When used for short periods of time, many of these forms of distraction create opportunities to take a break and refuel—an important part of self-care. |
If you feel like you can’t cope, try these options
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Talk to someone that cares about you. They may be able to provide help and support.
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Seek professional help as early as possible.
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Talk to your family doctor or mental health care provider, or visit a drop-in clinic or the hospital emergency room.
Try these helpful numbers Mental Health Hotlines and Resources
Adapted from: Holmes and Rahe, 1967; Wheaton, 1997.