“Stress is the trash of modern life—we all generate it but if you don't dispose of it properly, it will pile up and overtake your life.” —Danzae Pace
Modern life is full of hassles, deadlines, frustrations and demands. For many of us, stress is so commonplace that it has become our way of life. Stress isn’t always bad. In small doses, it can actually help us perform under pressure and motivate us to do our best. But when were constantly running in emergency mode, our mind and body are going to pay the price.
Stress is a normal physical response to events where you feel threatened or it upsets your balance in some way. If you think back to your days in EMT and/or paramedic school, they taught you that when you sense danger your body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, better known as the stress response. Did that sound familiar to some of you? If not, allow me to explain.
The stress response is our body’s way of protecting us. When it works properly, it helps us to stay focused, energetic and alert. In an emergency situation, stress can actually save our lives—giving us extra strength to defend ourselves, or urging us to slam on the brakes to avoid an accident, etc. The stress response also helps us rise to meet challenges. Stress is what keeps us on our toes during a presentation to city commission, sharpens our concentration when we are attempting the game-winning free throw, or drives us to study for a promotional exam or school exam when we’d rather be doing something else.
Nonetheless, beyond a certain point, stress stops being helpful and starts causing major damage to our health, our mood, our productivity, our relationships and our quality of life.
It is important to learn how to recognize when our stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on us. We get used to it. It starts to feel familiar if not even normal. We don’t even notice how much it is affecting us, even as it takes a heavy toll.
The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently.
Some of the common warning signs and symptoms of stress that affect the mind, body and behavior are as follows:
Cognitive
- Memory problems
- Inability to concentrate
- Poor judgment
- Seeing only the negative
- Anxious or racing thoughts
Emotional
- Moodiness
- Irritability or short temper
- Agitation, inability to relax
- Feeling overwhelmed
- Sense of loneliness and isolation
Physical
- Aches and pains
- Nausea, dizziness
- Chest pain, rapid heartbeat
- Frequent colds
- Loss of sex drive
Behavioral
- Eating more or less
- Sleeping too much or too little
- Isolating yourself from others
- Procrastinating or neglecting responsibilities
- Using alcohol, cigarettes, or drugs to relax
The more signs and symptoms you notice in yourself or your employees, the closer you or they may be to stress overload.
Keep in mind that the signs and symptoms listed above can also be caused by other psychological and medical problems. If you or any of your employees are experiencing any of the warning signs of stress, it’s important to see a doctor for a full medical evaluation. Only your doctor can help you determine whether or not your symptoms are stress-related.
Because of the widespread damage stress can cause, it’s important to know your own limit. But just how much stress is “too much” differs from person to person. Some people roll with the punches, while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle.
Our ability to endure stress depends on many factors, including the quality of our relationships, our general outlook on life, our emotional intelligence and genetics.
Some of the things that influence our stress tolerance levels are:
- Our support network—a strong network of supportive friends and family members is an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.
- Our sense of control—if we have confidence in ourselves, and our ability to influence events and persevere through challenges, it’s easier to take stress in stride. People who are vulnerable to stress tend to feel like things are out of their control.
- Our attitude and outlook—stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life and believe in a higher power or purpose.
- Our ability to deal with our emotions—we are extremely vulnerable to stress if we don’t know how to calm and soothe ourselves when we’re feeling sad, angry or afraid. The ability to bring our emotions into balance helps us bounce back from adversity.
- Our knowledge and preparation—the more we know about a stressful situation, including how long it will last and what to expect, the easier it is to cope.
You may feel like the stress in your life is out of your control, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest, relaxation and exercise.
Just remember if you find yourself feeling frazzled and overwhelmed, it’s time to take action and bring your nervous system back into balance. Remember you can’t always control the stressful situation, but you can control the way you respond.
Until next time… Stay safe!
JO-ANN LORBER is a battalion chief for the City of Fort Lauderdale, FL. She has been with Fort Lauderdale Fire-Rescue since January 1996. Chief Lorber holds associates’ degrees in Liberal Arts and Fire Science Technology, a Bachelor of Arts degree in Public Management, and a master’s degree in Public Administration from Florida Atlantic University. Chief Lorber is a 2006 graduate of the National Fire Academy’s Executive Fire Officer Program (EFOP). She has been awarded Chief Fire Officer (CFO) and Certified Emergency Manager (CEM) designations.
