Stress

Stress management is one of the keys to developing a career as a multiday runner. Multiday events, whether they are continous round the clock races, staged events, adventure races or triathlons they are all a test of our capacities and capabilities and that testing means finding where our limits are. Once these perceived limits have been established, then we are in a position to go beyond them - self-transcendence.

What is stress?

Stress is perceived pressure from an outside source which stimulates our bodies to produce the stress response - activity designed to protect the body from various kinds of threats. The bodies response to stress is designed to help it overcome the challenge confronting it. So a litle stress can be a good thing if it helps us overcome a problem.

Behaviour associated with stress

Avoidance/phobias Sleep disturbances/insomnia Increased nicotine/caffeine intake Restlessness Loss of appetite/overeating Aggression/irritability Impaired speech/voice tremor Poor time management Compulsive behaviour Checking rituals Tics, spasms Nervous cough Low productivity Withdrawing from relationships Clenched fists Teeth grinding Type A behaviour e.g. talking/walking/eating faster;competitive; hostile; Eat/walk/talk faster Sulking behaviour Frequent crying Unkempt appearance Poor eye contact

Emotional effect of stress

Anxiety Depression Anger Guilt Hurt Morbid jealousy Shame/embarrassment Suicidal feelings

Physical sensations associated with stress

Tension Headaches Palpitations Rapid heart beat Nausea Tremors/inner tremors Aches/pains Dizziness/feeling faint Indigestion Butterflies in stomach Spasms in stomach Numbness Dry mouth Cold sweat Clammy hands Abdominal cramps Sensory flashbacks Pain

Imagery associated with stress

Images of: Helplessness Isolation/being alone Losing control Accidents/injury Failure Humiliation/shame/embarrassment Nightmares/distressing recurring dreams Visual flashbacks Poor self-image

Thoughts and thinking associated with stress

I must perform well Life should not be unfair Self/other-damning statements Low frustration statements e.g. I can't stand it. I must be in control It's awful, terrible, horrible, unbearable etc. I must have what I want I must obey 'my' moral code and rules Others must approve of me Cognitive distortions e.g. all or nothing thinking

Interpersonal factors associated with stress

Passive/aggressive in relationships Timid/unassertive Loner No friends Competitive Put other' needs before own Sycophantic behaviour Withdrawn Makes friends easily/with difficulty Suspicious/secretive Manipulative tendencies Gossiping

Biological Perspective

Use of: drugs, stimulants, alcohol, tranquillizer, hallucinogens Diarrhoea/constipation/flatulence Frequent urination Allergies/skin rash High blood pressure/coronary heart disease(angina/heart attack) Epilepsy Dry skin Chronic fatigue/exhaustion/burn-out Cancer Diabetes Rheumatoid arthritis Asthma Flu/common cold Lowered immune system Poor nutrition, exercise and recreation Organic problems Biologically based mental disorders

Reference: Palmer, S. and Dryden, W. (1995). Counselling for Stress Problems. London: Sage. Copyright 2000, Stephen Palmer