Holidays and family gatherings are "supposed to be" relaxing—but for many people such events are incredibly stressful. The let down after the holidays or a struggle to remain true to New Year's resolutions can also make January a stressful month.
What is Stress?
Stress is a term used to describe your internal response to new or difficult situations. A normal part of life, stress can't be avoided entirely. In some situations, stress can be helpful—for example, when stress about an upcoming exam makes a student study harder. However, high levels of unmanaged stress can be damaging and even life threatening over long periods of time.
According to 2013 research by the American Stress Institute and American Psychological Association, 77% of Americans regularly experience physical symptoms of stress. The top four causes of stress are (in descending order):
- Job pressures (tension about co-workers, bosses, work overload)
- Money (loss of job, reduced retirement, medical costs)
- Health (medical crisis, chronic or terminal illness)
- Relationships (divorce, death of loved one, arguments with friends)
How Stressed are You?
Assess Yourself Using This Test
This quiz will help you evaluate your ability to manage the unavoidable stressors in your life. Answer each question and give yourself points accordingly: Always = 5, Often = 4, Usually = 3, Occasionally = 2, Rarely = 1, Never = 0
____ I exercise three times a week.
____ I eat a balanced diet that includes lots of fresh fruit, vegetables, and whole grain breads and cereals.
____ I share my feelings with my partner or a friend on a regular basis.
____ I avoid perfection and set realistic goals for myself at home and at work.
____ I practice relaxation or "refueling" activities each week.
____ I avoid alcohol and other drugs for dealing with pressures.
____ I'm good at giving and receiving positive strokes.
____ I plan regular recreational activities that provide a complete change of scenery.
____ I get 8 hours of restful sleep each night.
____ I have learned to say "No" when I need to and can do so comfortably.
____ I feel satisfied with my work commitments and my employer's expectations of me.
Tally your points. If you scored:
- 40 and above: CONGRATULATIONS! You have developed effective ways to deal with stressful situations. Keep up the good work.
- 29-39: You have a number of ways you are effectively dealing with stress. Keep up the good work and look for additional avenues to help you manage difficult times and emotions. There are likely some areas you could fine-tune to assist you even more.
- 15-28: Stress is probably having a major impact on your well being—and it's time to start exploring ways to manage the stress in your life.
Symptoms of Stress
Poor nutrition, media overload and sleep deprivation often contribute additional stress. Everyone reacts to stress differently but listed below are some of the common signals that you are reaching an overload of stress—and that it's time to start paying attention to how you manage stress:
- Headaches, muscle tension, neck, or back pain
- Upset stomach
- Dry mouth
- Chest pains, rapid heartbeat
- Difficulty falling or staying asleep
- Fatigue
- Loss of appetite or overeating of comfort foods
- Increased frequency of colds
- Lack of concentration or focus
- Memory problems or forgetfulness
- Jitters
- Irritability
- Short temper
- Anxiety
Questions About Stress?
If you or a family member is concerned about stress or stress-related symptoms—call your medical professional or a nurseline for advice.
