Coping with Stress

What is stress?

As wildlife carers we are all fully aware of the effects stress has on the animals in our care, the release of stress hormones, including adrenaline and cortisol rouse the body for the fight or flight response.
This can be life saving in the first instance but if left to continue starts causing major damage to the animal’s health.

We are no different; stress is what keeps us on our toes during a rescue, sharpens our concentration when dealing with an emergency procedure and helps us rise to meet challenges. Beyond a certain point however, stress stops being helpful for us as well, just like the animals we look after, our health both physically and mentally deteriorates and our relationships and quality of life suffers.

How do I know if I am stressed?

Everybody experiences stress differently, so it is important to learn how to recognise when your stress levels are out of control. The signs and symptoms can be almost anything, as stress affects the mind, body and behaviour in many ways.

The most dangerous thing about stress is how quickly and easily it can creep up on you. You get used to it and it begins to feel familiar even normal and you don’t notice just how much it is affecting you, even as it takes a heavy toll.

Stress warning signs and cognitive and emotional symptoms:

Irritability – short temper
Agitation – inability to relax
Depression
Feeling overwhelmed
Anxious or racing thoughts
Constant worrying
Poor judgment
Inability to concentrate
Memory problems

Physical and behavioural symptoms of stress:

Nausea, dizziness
Frequent colds
Diarrhea or constipation
Sleeping too much
Procrastinating or neglecting responsibilities
Using alcohol or drugs to relax
Nervous habits- nail biting etc.

How much stress is too much?

Because stress can cause such widespread damage, it is important to know your own stress limit. 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 life.

The ability to tolerate stress depends on many factors, including the quality of your relationships, your general outlook on life, your emotional intelligence, and genetics.

Things that influence your stress tolerance level:

Your support network – A strong network of supportive friends and family members is an enormous buffer against life’s stressors. On the flip side, the lonelier you feel the greater your vulnerability to stress.
Sense of control – If you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to take stress in your stride. People that are vulnerable to stress tend to feel like things are out of control.
Attitude and outlook – Stress hardy people have an optimistic attitude, they tend to have a strong sense of humor and accept that change is a part of life.
Ability to deal with emotions – You are extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you are feeling sad, angry or afraid. The ability to bring your emotions into balance helps you bounce back from adversity.
Knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope.
Common external causes of stress
Being too busy
Balancing your volunteer role with your family and work commitments
Branch tensions
Wildlife injuries and deaths
Major life changes
Financial problems
Children and family
Work
Relationship difficulties

Common internal causes of stress:

Unrealistic expectations
Perfectionism
Lake of assertiveness
Negative self talk
Pessimism

Health problems that are caused or exacerbated by stress include:

Depression
Obesity
Autoimmune disease
Skin conditions, including eczema
Heart disease
Sleep problems

Learn how to manage stress

Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment and most importantly the way you deal with problems. You may not always be able to eliminate the stress in your life but you can always control the way you respond to it.

Stress management tips:

Learn how to say no – Know your limits and stick to them, taking on more than you can handle is a surefire recipe for stress
Avoid people who stress you out – if someone constantly causes stress in your life and you can’t turn the relationship around; limit the amount of time you spend with that person.
Pare down your to-do list –Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “should” and the “musts”. Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
Express your feelings instead of bottling them up – If something or someone is bothering you; communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment builds and the situation remains the same
Be more assertive – Don’t take a backseat in your own life. Deal with your problems head on, doing your best to anticipate and prevent them.
Manage your time better- poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it is hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
Look at the big picture – Take perspective of a stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month, a year, is it really worth getting upset over? If the answer is no then focus your energy elsewhere.
Adjust your standards – Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others and learn to be ok with “good enough”
Don’t try to control the uncontrollable – many things in life are beyond our control, particularly the behaviour of other people. Rather than stressing out over them focus on what you can change, that is your reaction to problems
Look for the upside – When facing major challenges try to look at them as personal growth. If your own poor choices contributed to the stressful situation, reflect on them and learn from your mistakes.
Share your feelings – Talk to a trusted friend or therapist, this can be very cathartic, even if there is nothing that you can do to alter the situation.
Learn to forgive – Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentment, forgive and move on.

Producing the relaxation response

To effectively combat stress, we need to activate the body’s natural relaxation response.
You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercises, and yoga.
Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.

For assistance with stress

Visit Beyond Blue

Acknowledgements:

Help Guide .org
Melinda Smith M.A.
Robert Segal M.A.
Jeanne Segal Ph.D.