Stress and How To Manage It!

What is stress?

Stress can be defined as a state of worry or mental tension caused by a difficult situation (World Health Organisation, 2023). Stress is a natural human response that prompts us to address challenges and threats in our lives and it is important to remember that everyone experiences stress in their life.

What are some leading causes for stress?

  1. Work, education and exams – feeling pressure at work, university, unemployment or retirement.

  2. Family – relationship difficulties, divorce or caring for someone.

  3. Financial problems – unexpected bills or borrowing money.

  4. Health – illness, injury or losing someone (bereavement)

    (NHS, 2023)

You may be in a season of intense work, exam stress or essay writting, so let’s take some time to consider what happens in our mind and body when we experience high levels of stress. Following this, let’s take some time to think about things we can do for our wellbeing to help minimise stress levels.

To understand the stress response cycle, you first must understand how stress affects the body.

Stress can be a vicious cycle, keeping us in the loop of alarms, resistance and exhaustion. With any vicious cycle, the conversation around how to exit the cycle comes into play, or how we can challenge the cycle. 

Let's consider first what happens in a stress cycle, how our body responds and then consider how we can help exit the stress cycle both practically and in the light of our faith. Sometimes our stressors are not changeable, so how can we manage stress when we cannot change the environment?

It helps if we understand what is going on.

 

Alarm bells!


If you encounter an acute stressor (something can cause strain or tension) or danger, an area of the brain called the amygdala sends signals to another region called the hypothalamus, AKA the brain’s command centre which transports information to the rest of the body via the nervous system. The body’s alarm bells are ringing! This can result in adrenaline being released into the bloodstream. 

 

RESISTANCE AND EXHAUSTION

Reactions such as fast breathing, a rapid heartbeat, an energy surge, and increased alertness result. You may also know this as, fight, flight and freeze response. 

If we don’t manage this well, two things can happen - resistance and exhaustion, and neither of them are good news for our bodies or minds.

Resistance

Once these feelings of fight, flight or freeze pass, your nervous system puts on the brakes and begins to lessen the stress response happening in the body. However, if you still sense these stressors, the stress hormones will increase, and you might experience symptoms such as:

  • poor concentration

  • irritability

  • frustration

Exhaustion

If someone is not able to complete the stress cycle (lessen or remove the stressor/danger) your body may repeat its stress response. Prolonged and chronic stress can take its toll. 


The Good News!

Some stressors ARE changeable, and we can have honest conversations and decision-making about how to progress these forward, but sometimes we can challenge or overcome the stress cycle by inserting things into our lives that can lessen or relieve the intensity.

 

Practical steps

In times of stress there are well known and researched ways of decreasing and managing stress that have real noticeable effects.

 

  1. Physical activity: You can imitate this natural stress response with exercise. No matter the physical activity you choose, try to experiment with activities you enjoy. Everyone is different.

  2. Creativity:  Doing something creative, such as drawing, writing, knitting, gardening, or cooking, can help your body recover from a stressful event and boost energy levels. The key is to try something that you enjoy.

  3. Prayer: We can turn to God in times of stress and ask him for peace and wisdom on how to process the stressors/danger. 'God, please grant me peace of mind and calm my troubled heart. I can't seem to find my balance, so I stumble and worry constantly. Give me the strength and clarity of mind to find my purpose and walk the path you've laid out for me.'

  4. Laughing: Laughter is a useful way to release and express emotions you keep bottled up. Some easy ways to help induce laughter are to recall a funny story, watch a funny movie, or visit some friends who make you laugh.

  5. Crying: Crying is another way that your body releases stress. When you suppress your tears, you could be stopping yourself from a natural part of your recovery, however, keeping a balance between crying to release tension and wallowing is an important awareness. 

  6. Deep breathing: The body's natural response in stress or panic is to inhale more than exhale, therefore, deep breathing can help your body regulate its stress response. (square breathing: 4-second inhale, 4-second hold, 4-second exhale, 4-second hold OR 4,7,8 breaths: 4 seconds inhale, 7-second hold, 8 seconds exhale)

  7. Rest: Getting enough rest, including a full night’s sleep, can ensure that your body will recover from stressful events. Resting can also be engaging with things that rest the soul & spirit, for example reading your bible, praying or listening to music. 

 

Coping with a stressful event can be tricky, but finding ways to mimic the stress response cycle, which involves physical activity, finding a safe place, giving it to God and resting can help you cope with your stress.

The Lord is my shepherd;

   I have all that I need.  He lets me rest in green meadows; he leads me beside peaceful streams. He renews my strength. He guides me along right paths, bringing honor to his name. Even when I walk through the darkest valley, I will not be afraid,
for you are close beside me.

Psalm 23



Contributor Jo Demcolli Woodlands Church

clare thompson