On this page: Signs of Stress Sources of Stress Why Does Stress Make me Feel so Awful? Can Stress be a Good Thing? Stress and Illness Coping with Stress Stress Survey

Download PDF | Photocopy Friendly | More Wellness Modules | Other Languages

Stressed out?
Having trouble coping?
Feeling overwhelmed?

If your answer is YES, you are not alone. 2 out of every 3 Canadians are coping with moderate to high levels of stress in their daily lives.

Signs of Stress

Are you experiencing signs of stress?

• Nervous and "stressed"?

• Upset because of something that happened unexpectedly?

• Feeling like you can't cope with all the things that you have to do?

• Angry because of things that happened that were outside your control?

• Thinking about things that you have to accomplish?

• Feeling difficulties are piling up so high that you can't overcome them?

• Difficulty falling asleep or staying asleep?

• Trouble concentrating or making decisions?

• Regretting decisions you made or didn't make?

• Major changes to your appetite or eating patterns?

• Frequent urges to use the washroom?

• Frequent headaches, upset stomach, or other aches and pains?

• Using alcohol or drugs to escape or feel better?

• Feeling tired or worn out all the time?

Top

Who is most at risk for high levels of stress?

• Women

• Single parents

• Younger adults

• People with lower levels of education

• People with lower levels of income

• People with poor housing

• People who put too much pressure on themselves

• People with high levels of responsibilities and duties

Top

Sources of Stress

We tend to feel stressed out when the demands of our daily life feel like too much for us to manage.

Common sources of daily stress:

• Pace of life too fast

• Phone calls or emails

• Too much to do in too little time

• Start or end of the work day

• Getting ready for work

• Other job or work demands

• Traffic or commuting

• School or homework

• No time for fun activities

• Finances and bills

• Household chores

• Feeling tired or fatigued

• Home life issues

• Personal relationships or family members

• Spouse or partner issues

• Family problems or responsibilities

• Getting children ready or picking them up

• Other responsibilities relating to children

• Personal health problems

• Family member's health problems

• Political or government issues

Another common source of stress is major life events or changes. Both positive and negative life events can be stressful - especially those that involve major changes or upheavals to our regular routines.

Common stressful events:

• Death of close family or friend

• Getting married, divorced or separated

• Major change in health or behaviour of family member

• Fights or conflict with family or friends

• Pregnancy

• Outstanding personal achievement

• Being in jail or some other institution

• Major changes to finances

• Planning and taking vacation

• Being fired or laid off from job

• Retirement

• Filing income tax return

• Major changes in work duties or changing to new line of work

• Starting or finishing school

• Major celebrations (e.g., seasonal holidays, birthdays)

• Major personal injury or illness

• Sexual difficulties

• Changes in housing arrangements

Top

Why Does Stress Make me Feel so Awful?

Sometimes stress can have a negative effect on the basic dimensions of health (our thoughts, emotions, behaviours and body reactions). Stress is more likely to have a negative impact on our health if the stress makes us feel threatened or at risk of danger or loss. Stress will also bring down our health if we respond with unhealthy behaviours that do not improve the situation. The negative effects of stress upon our wellness can become a source of stress in and of themselves. Just talk to anyone who is not getting a good night's sleep due to stress and they will know exactly what we mean! For more information about the dimensions of mental health that can be influenced by stress, see Wellness Module 1: Mental Health Matters.

Many Canadians report that stress negatively impacts their lives:

• Sleep quality (48%)

• Personal health (41%)

• Home or family (33%)

• Quality of sex life (23%)

• Quality of work (23%)

Top

Can Stress be a Good Thing?

Sometimes stress can have a positive effect on the basic dimensions of health (our thoughts, emotions, behaviours and body reactions). Stress is more likely to have a positive impact on our health if we see the stress as a personal challenge, an opportunity for personal growth or something we can strive to overcome. Stress can also lead to positive effects if we respond with healthy behaviours that improve our situation. We can experience the positive effects of stress even in the face of some negative effects.

Many Canadians report that stress positively impacts their lives:

• I exercise in response to stress (46%)

• Stress is proof I am involved in important things (48%)

• Stress improves the quality of my work (31%)

Top

Stress and Illness

Our stress levels can influence our vulnerability to illness and the severity of symptoms. Higher levels of stress can lower our immunity to disease or infection. For example, upper respiratory infections (e.g., colds, influenza) are more likely when we are coping with high levels of stress. There is also evidence that stress can aggravate the symptoms of autoimmune disorders including rheumatoid arthritis, insulin-dependent diabetes, multiple sclerosis and more. The symptoms of mental illness and substance use problems often flare up during times of stress (e.g., anxiety disorders, mood disorders, schizophrenia, and alcohol or drug use). Some of the connections betweens stress and illness are determined by the ways we cope with our stress.
Top

Coping with Stress

There is no "right" or "wrong" way to cope with stress. Research has shown that what works for one person may not work for another, and what works in one stressful situation may not work in another. Listed below are 10 common ways of coping. Click on each one for more information and tips on how to ensure your coping choices lead to reductions in stress and a healthier, more fulfilling life for you and your loved ones.

1. Focus on what we can do

2. Manage our emotions

3. Seek out support

4. Focus on the positives

5. Make a plan of action

6. Self-Care

7. Take care of our relationships

8. Religious or Spritual Practice

9. Acceptance

10. Distraction

Harming ourselves, other people, animals or property is never a safe or healthy way of coping with stress. To explore ways of coping that do not involve harm or violence please consider the following options:

• Let someone who cares about you know what is happening so they can help keep you and your loved ones safe from harm

• Seek professional help immediately (e.g., physician, drop in health clinic, emergency room at local hospital, mental health center, psychiatrist, psychologist or counsellor)

• Crisis Lines: See the inside cover of your telephone book for listings in your area or visit www.crisiscentre.bc.ca/distress/index.html

• Parenting Support Hotline: Call 1.888.603.9100 (free call anywhere in Canada) or visit www.parenthelpline.ca

• Kids' Help Phone: 1.800.668.6868 (free call anywhere in Canada)

Top

1) Focus on what we can do

There is usually something we can do to manage stress in most situations

• Resist the urge to give up or run away from stressful problems - these types of coping choices often make stress worse in the long run.

Coping with Stress | Top

2) Manage our emotions

Feelings of sadness, anger, fear and other forms of distress are common when coping with stress. It is more difficult to feel happiness, contentment or joy when coping with stress.

• Try not to bottle your emotions up - instead try expressing your feelings by talking or writing them down

• Try not to lash out at other people - yelling or swearing will tend to push people away when we need them the most

• Many of the coping strategies listed below are also useful ways of managing our emotions

Coping with Stress | Top

3) Seek out support

Seeking social support from other people is helpful - especially when we feel we can't cope on our own. Family, friends, co-workers and health professionals can all be important sources of support.

• Ask someone for their opinion or advice on how to handle the situation

• Get more information to help make decisions

• Accept help with daily tasks and responsibilities (e.g., chores, child care)

• Get emotional support from someone who understands and cares for us

Coping with Stress | Top

4) Focus on the positives

This is one of the hardest things to do when coping with stress and at times can seem impossible. Dwelling on the negatives often adds to our stress and takes away our motivation to make things better.

• Focus on strengths rather than weaknesses - remind yourself that no one is perfect

• Look for the challenges in a situation by asking "What can I learn from this?" or "How can I grow as a person?"

• Keep in mind how things could be worse

• Try to keep a sense of humour

• Remind yourself you are doing the best you can given the circumstances

Coping with Stress | Top

5) Make a plan of action

Problem-solving the controllable aspects of a stressful situation is one of the most effective ways to lower our stress. Try breaking a stressful problem into manageable chunks. A good plan of action can involve putting other tasks on hold to concentrate on the main problem or waiting for the right time and place to act.

• Identify and define the problem

• Select your goal

• Brainstorm possible solutions

• Consider the pros and cons

• Choose the best solution - the perfect solution rarely exists

• Put your plan into action

• Evaluate your efforts and choose another strategy if need be

For more information on problem-solving, see our problem-solving module. You can use our problem-solving worksheet and stress survey to help create your plan of action.

Coping with Stress | Top

6) Self-Care

None of us will cope well if we do not take care of the basics. Taking good care of ourselves can be difficult during stressful times. If we don't balance work with play, most of us will experience burn out.

• Eat healthy foods and drink lots of water throughout the day to maintain your energy

• Try to exercise or do something active on a regular basis

• Try to avoid using alcohol or drugs as a way of coping

• Practice meditation, yoga or other relaxation techniques

• Take regular breaks from work to maintain stamina

• Plan fun activities and hobbies so you can look forward to them

• Get a good night's sleep

Coping with Stress | Top

7) Take care of our relationships

Family, friends and co-workers can be affected by our stress but they can also be part of the problem! Keep the feelings and needs of others in mind when coping with stress, but balance them with your own feelings and needs.

• Be assertive about your needs rather than aggressive or passive

• Try not to confront others in a mean-spirited or antagonizing manner

• Accept responsibility, apologize or try to put things right when appropriate

• Talk to others who are involved and keep them informed about your decisions

Coping with Stress | Top

8) Religious or Spiritual Practice

People with religious or spiritual practice as part of their daily lives often experience lower levels of distress and other benefits such as helpful social support.

• Pray or meditate

• Go to your place of worship

• Talk to your religious/spiritual leader

• Have faith in God or your higher power

• Get together with others of the same faith or spiritual orientation

Coping with Stress | Top

9) Acceptance

Accepting those things we cannot change can be the most challenging aspect of coping with stress. Sometimes all we can do is manage our distress or grief.

• Denying the problem exists will only prolong our suffering and interferes with our ability to take action

• Acceptance is a process that takes time, so be patient

• Death, illness, major losses or major life changes can be particularly difficult to accept

• Try not to get caught up in wishful thinking or dwelling on what could have been

Coping with Stress | Top

10) Distraction

Distraction can be helpful when coping with short-term stress we can't control (e.g., reading a magazine while getting dental work done).

Distraction can be harmful if it interferes with us taking action over things under our control (e.g., watching TV when we have school or work deadlines to meet).

Distraction by using drugs, alcohol or over-eating usually leads to more stress and problems in the long-term.

Distraction by overworking at school or on the job can easily lead to burnout or other problems (e.g., family resentment).

Almost anything can be used as a way of taking our minds off our problems:

• Daydreaming

• Going for a drive or walk

• Leisure activities, exercise, hobbies

• Housework, yard work or gardening

• Watching TV or movies

• Playing video games

• Spending time with friends or family

• Spending time with pets

• Surfing the Internet or doing email

• Sleeping or taking a short nap

When used for short periods of time, many of these forms of distraction create opportunities to take a break and refuel - an important part of self-care.

Coping with Stress | Top

Stress Survey: What Types of Stress are You Coping With?

Problem solving the controllable aspects of a stressful situation is one of the most effective ways to lower our stress. Identifying the problem and breaking it down into manageable chunks is the first step in creating a plan of action.

You can use this survey to help identify the different sources of stress in your life, and to track your progress in coping with them in a healthy way. Check the boxes beside the sentences you feel apply to you, then brainstorm strategies for coping with or solving each problem. See the Coping with Stress section of this wellness module for more information and tips on how to ensure your coping choices lead to reductions in stress and a healthier, more fulfilling life for you and your loved ones. Try taking the survey once a month to track patterns in your behaviour - and the positive and negative ways you manage stress.

_{Adapted from: Holmes and Rahe, 1967; Wheaton, 1997.}

Top

Select Sources

• Ipsos-Reid. (2002). Canadians and Stress: A Special Report.

• Health Canada, Statistics Canada & Canadian Institute for Health Information. (1999). Statistical Report on the Health of Canadians.

• Statistics Canada. (2001). Health Indicators: Life Stress. 

• Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24, 385-396.

You may also be interested in...

• Blonna, R. (1999). Coping with Stress in a Changing World (with Letting Go of Stress audiotape). Boston: McGraw Hill.

• BC Partners stress pages

• Mind Tools Stress Management 

_{Prepared by Sarah Newth, PhD, for the Anxiety Disorders Association of BC on behalf of the BC Partners for Mental Health and Addictions Information © 2004}