Different phases of our lives may be affected by different stress factors. Maria Bonnici from the Malta Medical Students’ Association delves into the subject.

Are you stressed? Do you feel there are too many pressures and demands on you? Do you lose sleep worrying about tasks you have to do?

Do you eat on the run because your schedule is just too busy?

This is a common sensation, and rest assured you are not alone.

We experience stress when we react to particular events or stress factors.

It is the body’s way of rising to a challenge and preparing to meet a tough situation with focus, stamina, strength and heightened alertness.

Stressors cover a whole range of situations: from outright physical danger to making a class present-ation or meeting a deadline at work.

The human body responds to stressors by activating the nervous system and specific hormones known as the stress response, or the fight-or-flight response. This response enhances a person’s ability to perform well under pressure, but it can cause problems when it overreacts or fails to turn off and reset itself properly.

The stress response is vital during emergency situations, such as when a driver has to hit the brakes to avoid an accident. It can also, however, be activated in milder situations, like sitting down for a final exam, or preparing a large meal for a big family occasion. A small degree of stress can help you to get ready and rise to a challenge, after which the nervous system quickly returns to its normal state.

But unfortunately, stress does not always happen in response to things that are immediate or fleeting.

Ongoing events, like coping with family problems or moving to a new school, can also cause stress.

Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload

Long-term stressful situations can produce a lasting, low-level stress that can be hard on people.

The nervous system senses continued pressure and may remain slightly activated and continue to pump out hormones, making a person feel exhausted and weakening the body’s immune system, besides other problems.

Coping strategies

What causes stress overload?

A little bit of stress can be a good thing, but too much of it is detrimental to one’s health. Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload. Everyone experiences stress at times and is prone to such an overload – adults, teens and even children.

Some studies show that teenagers could be among the most stressed-out, with some of the stress factors being technology and the daily bombardment of hyper-sexualised media. Other sources of stress in teens might include:

• increased pressure for academic achievement from parents and school;

• changes in their bodies;

• negative thoughts and feelings about themselves;

• problems with friends and/or peers;

• separation and divorce of parents;

• chronic illnesses in the family;

• taking on too many extra-curricular activities.

The teen years pose some of the most difficult challenges for families. During this time most teenagers feel alone and confused while facing complicated issues about identity, peers, sexual behaviour, drinking and drugs.

Teaching stress-coping skills during this phase of life is very important, and the Maltese education system should focus on this aspect.

Older adults are also vulnerable to an increase in stress and anxiety due to increased physical and health problems, such as disability and difficulty in carrying out daily activities, as well as a decreased sense of well-being and satisfaction with life.

Identifying the signs

Everyone experiences stress differently. Some people become angry or take their stress out on others, while others internalise it and develop eating disorders or misuse drugs or other substances.

People suffering from a chronic illness may notice that the symptoms of their illness flare up under too much stress.

Some of the common signs of stress overload include:

• worry, anxiety or panic attacks;

• sadness or depression;

• irritability and moodiness;

• feeling pressured and hurried;

• difficulty concentrating and making decisions;

• sleeping problems;

• physical symptoms such as stomach pain, headaches or chest pain;

• allergic reactions like asthma or eczema;

• drinking too much alcohol, smoking or misusing drugs;

• sexual dysfunction and relation-ship problems;

• eating too much or not enough.

The most helpful way to deal with stress is first of all to figure out what stresses you out and how to manage the resultant symptoms. Stress management skills work best when they are used regularly and not just when the pressure is on.

Knowing how to de-stress and doing it when things are relatively calm will help you get through a tougher challenge.

Useful tips

• Be realistic: do not try to be perfect because no one is. Do not expect others to be perfect because this can also add to your stress levels and might also put pressure on them. Life is a learning process and, therefore, do not be afraid to ask for help when you need it.

• Take a stand against over-scheduling. If you feel that you have a lot of things to do, do not be afraid to cut out an activity or two and participate in activities you enjoy.

• Get a good night’s sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors.

• Learn and make use of relaxation techniques and meditation. Also, learn how to treat your body well with regular exercise and healthy eating. When you are stressed out it is easy to eat fast food, but under stressful conditions the body needs vitamins and minerals more than ever. Some people may turn to substance abuse and although it lifts the stress temporarily, relying on them to cope with stress actually promotes more stress because of dependency and withdrawal effects.

• Stay focused on positive things and avoid negative self-talk such as “I can’t do that”. When your self-talk is negative, you will feel more stress, so instead of thinking what you cannot do, remember what you can do.

• Focus on addressing your problems instead of feeling helpless about them. Think of them as challenges rather than as obstacles.

• Remember stressful events that you successfully coped with in the past and go for what has worked before.