Stress Information

Cumulative Stress

^{Stress is a word that we hear often and in many different contexts. We are all probably familiar with a basic definition that looks something like this:}

_{“Stress is a state of physical, emotional and psychological arousal or tension resulting from an unexpected or extreme event”}

_{We’ve all heard that some stress is normal. In fact, it is often what provides us with the energy and motivation to meet our daily challenges. Stress in these situations is the kind that helps you “rise” to a challenge and meet your goals. Some people would not consider this challenge a type of stress because, having met the challenge, we are satisfied and happy. However, as with most things, too much stress can have negative impacts. When the feeling of satisfaction turns into exhaustion, frustration or dissatisfaction, or when the challenges become too demanding, we begin to see negative signs of stress.}

_{So this is, as they say, the $64,000 question – how much stress is too much? Further, how do I know if I, or someone I know, is not coping with stress?}

_{There are many different signs and symptoms that can indicate when someone is having difficulty coping with the amount of stress they are experiencing:}

_{Physical: headaches, grinding teeth, clenched jaws, chest pain, shortness of breath, pounding heart, high blood pressure, muscle aches, indigestion, constipation or diarrhoea, increased perspiration, fatigue, insomnia, frequent illness.}

_{Psychosocial: anxiety, irritability, sadness, defensiveness, anger, mood swings, hypersensitivity, apathy, depression, slowed thinking or racing thoughts; feelings of helplessness, hopelessness, or of being trapped.}

_{Behavioural: overeating or loss of appetite, impatience, quickness to argue, procrastination, increased use of alcohol or drugs, increased smoking, withdrawal or isolation from others, neglect of responsibility, poor job performance, poor personal hygiene, change in religious practices, change in close family relationships.}

_{Not all of these signs and symptoms happen at once (thankfully!). The signs and symptoms from stress tend to progress through several phases or stages. The phases can be described as below:}

_Phase	_{Signs / Symptoms}	_Action
_{Phase 1 – Warning} _{Early warning signs are often more emotional than physical and may take a year or more before they are noticeable.}	_{feelings of vague anxiety} _depression _boredom _apathy _{emotional fatigue}	_{talking about feelings} _{taking a vacation} _{making a change from regular activities} _{taking time for yourself}
_{Phase 2 – Mild Symptoms} _{Warning signs have progressed and intensified. Over a period of 6 to 18 months, physical signs may also be evident.}	_{sleep disturbances} _{more frequent headaches / colds} _{muscle aches} _{intensified physical and emotional fatigue} _{withdrawal from contact with others} _irritability _{intensified depression}	_{more aggressive lifestyle changes may be needed} _{short-term counselling}
_{Phase 3 – Entrenched Cumulative Stress} _{This phase occurs when the above phases continue to be ignored. Stress starts to create a deeper impact on career, family life and personal well-being.}	_{increased use of alcohol, smoking, non-prescription drugs} _depression _{physical and emotional fatigue} _ulcers _{relationship discord} _{crying spells} _{intense anxiety} _{rigid thinking} _withdrawal _restlessness _{sleeplessness}	_{The help of medical and psychological professionals is highly recommended.}
_{Phase 4 – Severe / Debilitating Cumulative Stress Reaction} _{This phase is often considered “self-destructive” and tends to occur after 5 to 10 years of continued stress.}	_{careers end prematurely} _asthma _{heart conditions} _{severe depression} _{lowered self-esteem / self-confidence} _{inability to perform one’s job} _{inability to manage personal life} _withdrawal _{uncontrolled anger, grief, rage} _{suicidal or homicidal thinking} _{muscle tremors} _{extreme chronic fatigue} _{over-reaction to minor events} _agitation _{frequent accidents} _{carelessness, forgetfulness} _paranoia	_{Significant intervention from professionals.}

_{As you can see entrenched or cumulative stress can be extremely debilitating. Importantly, there are many things that we can do to manage stress in our lives and to prevent it from becoming cumulative. The table above provides a list of actions that can be taken in the early stages to prevent normal or positive stress from becoming negative or cumulative stress.}

_{Since the causes of stress vary greatly, so do the strategies to reduce or prevent it.}

_{In many cases, the origin of the stress is something that cannot be changed immediately. Therefore, finding ways to help maintain good mental health is essential.}

_{§ Laughing is one of the easiest and best ways to reduce stress. Share a joke with a co-worker, watch a funny movie at home with some friends, read the comics, and try to see the humour in the situation.}

_{§ Learn to relax, take several deep breaths throughout the day, or have regular stretch breaks. Stretching is simple enough to do anywhere and only takes a few seconds.}

_{§ Take charge of your situation by taking 10 minutes at the beginning of each day to prioritize and organise your day. Be honest about what you can achieve, but be constructive and make practical adjustments. Be realistic about what you can change.}

_{§ “Debrief” with a colleague or friend after dealing with difficult or emotional people}

_{§ Access CFA’s Member Assistance Program – see Brigades on Line Human Resources Section for further details}

_Sources

_{CCOHS (2007), Workplace stress- general}

_{DHS (2007), Managing Emotions in emergencies}

Attachment	Size
Cumulative Stress.pdf	48.4 KB

Site navigation

Search

Site updates