Our body is a complex and sophisticated system. Its goal is to keep our systems in an equal and balanced environment. In the medical world, this is called homeostasis. So, how sophisticated is our body really? Let’s take a look at our fight or flight system.

Fight or flight is part of self-preservation. When a threat occurs, our nervous system prepares us to stand and fight or flee the situation or threat. During this preparation, our bodies first react with a release of major hormones. These hormones initiate a speedy and comprehensive response, including:

• An increase in blood pressure and pulse rate

• An increase in anxiety

• An increase in perspiration

• An increase in blood sugar concentrations to fuel energy

• Tremors in your extremities (this is secondary to a release of adrenaline)

• An increase in cortisol secretion

As you can see, your body is well equipped to handle real or perceived threats.

Wait a minute, “perceived threats?” That’s right. As advanced and innovative as your body is, your body cannot differentiate between a real threat — someone looking to cause you bodily harm — or the stress created in your head, like your response to a difficult co-worker.

Some people constantly experience unconscious stress, keeping the body in a constant state of alertness and worry. As individuals, we handle stress in three distinct phases:

• Alarm phase: when we react to the stressor

• Resistance phase: when we adapt/cope with stress

• Exhaustion phase: when feel worn down and cannot function normally

Being in a constant state of stress can have some serious social and medical implications. It impacts your ability to do your job, how you interact with peers/co-workers, and your personal relationships. When your body is under long-term stress, it can lead to burnout, stroke, depression, high blood pressure and cardiovascular disease. Another physiological factor of long-term stress is that it will weaken your immune system, causing you to become susceptible to further illness.

Knowing that being in a constant state of stress is not only detrimental to your mental and physical well-being, it is vital to develop the needed self-awareness and skills to manage it.

Becoming Aware Of Stress

One of the best tools in managing and coping with your stress stems from your own self-awareness. It is vital when developing your self-awareness to focus on these fundamental components:

• Performance: As you are placed in situations that stress you out, develop an understanding of when you react to situations but more importantly, why you react to those situations.

• Beliefs: Another key area to developing self-awareness is having a clear understanding of what your beliefs are. When you don’t understand your own values and beliefs, this causes conflict.

• Routines: When you can make sense of your daily routines and habits, it gives you a foundation as to your reactions as they occur.

• Necessities: What do you need to drive your motivation and fuel your inspiration? When you understand your needs, this allows you to understand not only the influence you have on your own behaviors but how they affect those around you. When your necessities are not met, this usually causes frustration, conflict and eventually stress.

• Emotional intelligence: Thoughts create feelings, feelings create emotions and emotions create behaviors. When you can make sense of your own feelings and emotions, you can manage and cope with your behaviors. This is a big component in managing your ultimate stress.

Coping With And Managing Stress

Now that you are more self-aware of your stress, let’s discuss some steps for coping with and managing it.

• Keep a journal. Document and track your triggers and how you react to them.

• Stop negative self-talk. That voice in your head sometimes is not your friend. When you start to have negative thoughts, follow them up with something positive and make that your focus.

• Take time for yourself. When was the last time you took time for yourself? It is such an important factor in your self-help to enjoy life and recharge your batteries. Schedule relaxation time on your calendar if you need to.

• Find a support system. Most times, stress is kept inside and just festers. Developing a support system to share your feelings, concerns, and those triggers that are causing stress will allow you to get some outside understanding from others.

In developing an understanding of how stress can be detrimental not only to your professional standing but your physical health, cultivate the processes necessary to manage it. As a last tip, if you are trying to manage stress or burnout and are seeing no signs of relief, consider counsel from mental health professionals for further advice.