Experiencing a traumatic event can be frightening, But trauma treatment and recovery can help a person live a healthy life. Events including personal or environmental disasters, or being threatened with an assault can cause strong and lingering stress. Strong emotions, jitters, sadness, or depression may all be part of this normal and temporary reaction to the stress of an overwhelming event. Sometimes stress can be good. For instance, it can help you develop skills needed to manage potentially threatening situations in life. However, stress can be harmful when it is severe enough to make you feel overwhelmed and out of control.
While everyone experiences stress at times, a prolonged bout of it can affect your health and ability to cope with life. That’s why getting Trauma Treatment is important. Emotions like fear, sadness, or other symptoms of depression are normal, as long as they are temporary and don’t interfere with daily activities. If these emotions last too long or cause other problems, it’s a different story.
Symptoms of Stress
Physical or emotional tension are often the sign of stress. Reactions to a stressful event include:
- Disbelief and shock
- Tension and irritability
- Fear and anxiety about the future
- Difficulty making decisions
- Being numb to one’s feelings
- Loss of interest in normal activities
- Loss of appetite
- Nightmares and recurring thoughts about the event
- Increased use of alcohol and drugs
- Sadness and other symptoms of depression
- Feeling powerless
- Sleep problems
- Headaches, back pains, and stomach problems
- Trouble concentrating
The best ways to manage stress in hard times are through self-care:
- Avoid drugs and alcohol. They may seem to be a temporary fix to feel better, but in the long run, they can create more problems and add to your stress—instead of taking it away.
- Find support. Seek help from a partner, family member, friend, counselor, doctor, or clergyperson. Having a sympathetic, listening ear and sharing about your problems and stress really can lighten the burden.
- Connect socially. After a stressful event, it is easy to isolate yourself. Make sure that you are spending time with loved ones. Consider planning fun activities with your partner, children, or friends.
- Take care of yourself.
- Eat a healthy, well-balanced diet
- Exercise regularly
- Get plenty of sleep
- Give yourself a break if you feel stressed out—for example, treat yourself to a therapeutic massage
- Maintain a normal routine
- Stay active. You can take your mind off your problems by giving to others, helping a neighbor, volunteering in the community, even taking the dog for a long walk. These can be positive ways to channel your feelings.
Recognize when you need more help. If problems continue or you are thinking about suicide, talk to a psychologist, social worker, or professional counselor.
Of course if you or someone you know need immediate help you can contact us.
What Is Stress?
Stress is a feeling that’s created when we react to particular events. It’s the body’s way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.
The events that provoke stress are called stressors, and they cover a whole range of situations — everything from outright physical danger to making a class presentation or taking a semester’s worth of your toughest subject.
The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body’s energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.
This natural reaction is known as the stress response. Working properly, the body’s stress response enhances a person’s ability to perform well under pressure. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.
Good Stress and Bad Stress
The stress response (also called the fight or flight response) is critical during emergency situations, such as when a driver has to slam on the brakes to avoid an accident. It can also be activated in a milder form at a time when the pressure’s on but there’s no actual danger — like stepping up to take the foul shot that could win the game, getting ready to go to a big dance, or sitting down for a final exam. A little of this stress can help keep you on your toes, ready to rise to a challenge. And the nervous system quickly returns to its normal state, standing by to respond again when needed.
But stress doesn’t always happen in response to things that are immediate or that are over quickly. Ongoing or long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too.
Long-term stressful situations can produce a lasting, low-level stress that’s hard on people. The nervous system senses continued pressure and may remain slightly activated and continue to pump out extra stress hormones over an extended period. This can wear out the body’s reserves, leave a person feeling depleted or overwhelmed, weaken the body’s immune system, and cause other problems.
What Causes Stress Overload?
Although just enough stress can be a good thing, stress overload is a different story — too much stress isn’t good for anyone. For example, feeling a little stress about a test that’s coming up can motivate you to study hard. But stressing out too much over the test can make it hard to concentrate on the material you need to learn.
Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload. Here are some of the things that can overwhelm the body’s ability to cope if they continue for a long time:
being bullied or exposed to violence or injury
relationship stress, family conflicts, or the heavy emotions that can accompany a broken heart or the death of a loved one
ongoing problems with schoolwork related to a learning disability or other problems, such as ADHD (usually once the problem is recognized and the person is given the right learning support the stress disappears) crammed schedules, not having enough time to rest and relax, and always being on the go.
Some stressful situations can be extreme and may require special attention and care. Posttraumatic stress disorder is a very strong stress reaction that can develop in people who have lived through an extremely traumatic event, such as a serious car accident, a natural disaster like an earthquake, or an assault like rape.
Some people have anxiety problems that can cause them to overreact to stress, making even small difficulties seem like crises. If a person frequently feels tense, upset, worried, or stressed, it may be a sign of anxiety. Anxiety problems usually need attention, and many people turn to professional counselors for help in overcoming them.
Keep Stress Under Control
What can you do to deal with stress overload or, better yet, to avoid it in the first place? The most helpful method of dealing with stress is learning how to manage the stress that comes along with any new challenge, good or bad. Stress-management skills work best when they’re used regularly, not just when the pressure’s on. Knowing how to “de-stress” and doing it when things are relatively calm can help you get through challenging circumstances that may arise.
Here are some things that can help keep stress under control:
Take a stand against overscheduling. If you’re feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
Be realistic. Don’t try to be perfect — no one is. And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!).
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. Because of the biological “sleep clock” shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.
Learn to relax. The body’s natural antidote to stress is called the relaxation response. It’s your body’s opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you’re caught up in stressful situations. And ensure you stay relaxed by building time into your schedule for activities that are calming and pleasurable: reading a good book or making time for a hobby, spending time with your pet, or just taking a relaxing bath.
Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) And eat well to help your body get the right fuel to function at its best. It’s easy when you’re stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever. Some people may turn to substance abuse as a way to ease tension. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body’s ability to bounce back.
Watch what you’re thinking. Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you’re out of practice, or tend to be a bit of a pessimist, everyone can learn to think more optimistically and reap the benefits.
Solve the little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to the stress. Develop skills to calmly look at a problem, figure out options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life’s bigger ones — and it and can serve you well in times of stress.