Stress is a normal and necessary part of life. In emergencies, for example, our bodies automatically increase production of the hormones adrenaline and epinephrine. This results in an increase in heart rate and blood pressure, a tensing of muscles to prepare the body for action, an increase in perspiration to cool the body, faster respiration to raise the oxygen supply, and a dilation of the pupils to improve vision. These responses, known as "fight or flight," were once vital to survival.

In this day and age, most of us rarely need to use this type of stress response to make it through a typical day — but life still offers a variety of stresses. While sources of stress are different for different people, major life changes — divorce, death, illness, moving, changing jobs — are typically stressful, and the numerous strains of daily living can quickly add up as well.

Symptoms of stress can include tension headaches, insomnia, inability to concentrate, muscle aches and pains, anxiety, depression (might include reclusiveness, irritability, pessimism), clenching or grinding of teeth, upset stomach or digestive problems, heart palpitations, fatigue, nervous habits such as nail biting, or a tendency to develop minor illnesses such as colds and flu.

Questions you might ask yourself to determine if you're feeling stressed include:

• Am I feeling increasingly cynical, irritable or resentful

• Do I feel victimized or unappreciated

• Are once enjoyable tasks now burdensome

• Do I have an intensified desire to be alone

• Do I experience inappropriate reactions, such as crying or laughing excessively

Particularly severe or long-term stress can trigger a flare-up of certain medical conditions such as hair loss or migraine headaches. It can also inhibit sexual arousal and precipitate heart attacks in susceptible individuals.

Other symptoms include avoidance of thoughts or feelings about the event, decreased emotional response (emotional withdrawal, loss of interest in activities, inability to experience love) and increased arousal response (insomnia, irritability, exaggerated startle response). A child with post-traumatic stress disorder may regress in terms of language ability, toilet training, and other crucial growth areas.

Very young children are particularly susceptible to stress, probably because their ability to deal with it is not as highly developed. A child of any age can experience significant stress during events that adults may not consider harmful or threatening, such as a party or sports event.

If unable to describe the anxiety, a child may instead complain of or exhibit physical problems such as headache, upset stomach, troubled sleep, temper tantrums, clingy behaviour or irritability. Infants usually react to stress by crying.

In extreme cases of stress, such as war or torture, post-traumatic stress disorder can develop. This disorder is characterized by — among other things — persistent "re-experiencing" of the stressful event with hallucinations and flashbacks.

What you can do

Once you have recognized the sources of stress in your life and the emotional and/or physical reactions you have to them, the key is to find ways to minimize or manage those reactions.

Look for creative solutions

• Would joining a ride club help reduce stress related to commuting

• Can home chores be rearranged or taken over by others

• Would hiring a babysitter for a few hours a day help

Consider other stress-management tools or techniques

• Exercise regularly

• Pursue hobbies

• Talk things over with a friend

• Cry if that helps you feel better

• Try yoga, meditation or muscular relaxation techniques

Try to keep things in perspective

• Let go of things beyond your control

• Think about how you would advise a friend in a similar situation

• Imagine the worst that could happen in any given situation, the likelihood that it will occur, and how you would handle it if it did

• Consider whether you are likely to even remember the stress-producing event a few years down the road

During extremely stressful situations, such as the death of a family member, take time to experience your feelings of sadness and loss: they are a necessary part of the grieving process.

When to call a professional

If you feel you cannot cope, consider talking to a counsellor, psychiatrist or a clergy person. This may be particularly helpful if you cannot identify the cause of the stress, but have troublesome symptoms. Longstanding conflicts in a family, marriage or job may also be relieved through counselling.

Call your doctor if you are experiencing feelings of hopelessness; if you are abusing alcohol, drugs or food; or if your symptoms are interfering with working, eating or sleeping. People with heart disease should be particularly vigilant about managing their stress because they may be more likely to develop symptoms of cardiac distress during times of stress. Seek immediate care if stress provokes thoughts of doing physical harm to yourself or others.