What is stress? It is a reaction (physical or psychological) to a perceived threat from the environment. Here it is important to note that different people perceive the same event in fundamentally different ways, depending on their cognitive interpretation of it and the coping resources available to them (Pierce, Sarason).
Stress can have positive effects on people when they step out of their comfort zone and develop new skills. Disruption of daily routines is a stressful event, even if some of them are very positive, such as the birth of a child, changing jobs, moving to a new city or country, etc. Novelty is full of uncertainty and unpredictability. Here we return again to the perception and evaluation of the event—whether we view difficulties and challenges as opportunities for growth or as obstacles and unfavorable setbacks, whether we accept them as part of the journey or take a passive stance of “this is happening to me again”…
In summary: by embracing small doses of challenges in our activities, we develop our potential, which in the long run leads to significant results. As Peter Sage says: “A ship in the harbor is safe, but that is not what ships are built for.”
To understand stress, it is helpful to become familiar with its stages. The first stage is alarm – adrenaline is released and arousal increases. In this state, it is possible to increase our performance, as we mobilize our energy for coping and focus. The next stage is resistance – the body adapts to the stressful event, showing resilience and adaptability, but it cannot cope if additional stressors appear. Finally comes the exhaustion stage – depletion of coping resources, fatigue, and increased susceptibility of the immune system to illness.
Stress is especially pronounced when we do not expect an event to occur, when it is new, or when it is beyond our control, and we have no idea how to cope with it. Also, people who passively accept their problems experience greater stress than those who actively confront them with action.
Other major life changes, such as divorce or the death of a partner, are considered to have the highest stress-inducing potential due to the uncertainty and lack of control associated with the significant challenges they bring.
Job loss or changes, conflicts with a boss or colleagues, heavy workload, as well as limitations in processes and organization, are also highly stress-inducing and lead to anxiety and job dissatisfaction.
There is a category of people who are more resilient to stress, namely those who are highly engaged with their work, family, or important causes. These are people with a sense of personal control over their lives, open to change as a natural part of life, more flexible, allowing life to unfold through them, and accepting the need for renewal and adaptation.
Coping with stress is an attempt to bring it under control.
Undoubtedly, the most effective way to overcome stress is to eliminate its cause, which is not always possible (e.g., moving to a new residence, avoiding departmental restructuring, etc.). But there are many other strategies that we can apply. Support from friends is a coping mechanism for stress that is very effective during life crises, breakups, and similar situations. People feel much more secure when they receive emotional support and encouragement from loved ones. In other words, people who receive social support from friends and colleagues are less disturbed by life changes and daily difficulties, less susceptible to illness, and tend to live longer.
Stress management can be problem-focused. An example of this is initiating a conversation with an annoying colleague or boss, clarifying the circumstances, expectations, and difficulties from both sides, and providing feedback, which can effectively improve the interaction environment and reduce stress.
Changing perceptions is another approach, also known as “looking at the situation from a different angle.” Is departmental restructuring really so negative? Could it not lead to a reassessment of responsibilities, optimization of processes and tasks, automation of routine actions, or the elimination of unnecessary ones?
Re-evaluating the event is necessary, as the initial assessment is sometimes not accurate. The body’s reaction to potential stress is triggered when the cognitive appraisal perceives the threat as exceeding our ability to cope easily. Past experience is also important here. After clarifying the additional circumstances, we will be more objective in deciding what action to take.
How to reduce the impact of stress: by planning our day; taking breaks between tasks and not rushing from one task to another; avoiding energy-draining emotions (anger, sadness, etc.); letting go of the illusion of control; listening more to ourselves and our needs; not taking things too personally, remembering that this too shall pass.
In cases of prolonged and overwhelming stress, it is wise to seek help from a professional psychologist.
I’m with you.
Nadejda Savova
Bibliography
Psychology – D. Seeman, D. Kenrick