Stress Management

Athokpam Rightkumari Devi *

"Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances."
- Thomas Jefferson

INTRODUCTION

Modern life is full of hassles, deadlines, frustrations and demands. For many people, stress is so commonplace that it has become a way of life. Stress isn't always bad. In small doses, it can help person to perform under pressure and motivate to do the best. But when constantly running in emergency mode, mind and body pay the price.

DEFINITION

The word 'stress' is defined by the Oxford Dictionary as "a state of affair involving demand on physical or mental energy".

Stress is a normal physical response to events that make person feel threatened or upset persons balance in some way. When person sense danger – whether it's real or imagined – the body's defences kick into high gear in a rapid, automatic process known as the "fight-or-flight" reaction, or the stress response.

THE BODY'S STRESS RESPONSE

The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.

TYPES OF STRESS

Selye published in 1975 a model dividing stress into

1. Eustress : where stress enhances function (physical or mental, such as through strength training or challenging work), it may be considered eustress.
2. Distress: It is Persistent stress that is not resolved through coping or adaptation, deemed distress, may lead to anxiety or withdrawal (depression) behavior.

The difference between experiences that result in eustress and those that result in distress is determined by the disparity between an experience (real or imagined) and personal expectations, and resources to cope with the stress. Alarming experiences, either real or imagined, can trigger a stress response.

SOURCES OF STRESS:

1. Environmental stressors
Noise, pollution, traffic and overcrowding and weather

2. Physiological stressors
Illness, injuries, hormonal fluctuations, inadequate sleep or nutrition.

3. Social stressors
Financial problems, work demands, social events, losing a loved one, etc.

4. Thoughts
Negative self talk, catastrophizing and perfectionism

5. Change of any kind can induce stress

• Fear of the new, the unknown
• Feelings of personal insecurity
• Feelings of vulnerability
• Fear of rejection
• Need for approval
• Fear of conflict
• Fear of taking a risk
• Fear of inability to cope with changed circumstances

6. Individual personalities that can induce stress

• Low self-esteem
• Feelings of over-responsibility
• Fear of loss of control
• Fear of failure, error, mistakes
• Chronic striving to be perfect
• Chronic guilt
• Chronic anger, hostility or depression

7. Interpersonal issues that can induce stress

• A lack of adequate support within the relationship
• A lack of healthy communication within the relationship
• A sense of competitiveness between the people involved
• Threats of rejection or disapproval between people
• Struggle for power and control in the relationship
• Poor intimacy or sexuality within the relationship
• Over dependency of one person on another

8. System (family, job, school, club, organization issues that can induce stress

• Lack of leadership
• Uncooperative atmosphere
• Competitive atmosphere
• Autocratic leadership
• Lack of team work
• Confused communication

SIGNS AND SYMPTOMS OF STRESS OVERLOAD

The signs and symptoms of stress overload are

Cognitive symptoms

• Memory problems
• Inability to concentrate
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying

Emotional symptoms

• Moodiness
• Irritability or short temper
• Agitation, inability to relax
• Feeling overwhelmed
• Sense of loneliness and isolation
• Depression or general unhappiness

Physical symptoms

• Aches and pains
• Diarrhoea or constipation
• Nausea, dizziness
• Chest pain, rapid heartbeat
• Frequent colds

Behavioural symptoms

• 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
• Nervous habits e.g. nail biting, pacing

The signs and symptoms of stress can also be caused by other psychological and medical problems.

SELF MANAGEMENT FOR TREATING STRESS

• Take a deep breath: When you feel "uptight" try taking a minute to slow down and breathe deeply. Breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count as you exhale - slowly.
• Think Positively: Refocus the negative to be positive. Make an effort to stop negative thoughts.
• Do Exercise - exercise has been proven to have a beneficial effect on a person's mental and physical state. For many people exercise is an extremely effective stress buster.
• Laugh: Maintain your sense of humour, including the ability to laugh at yourself.
• Division of labor - try to delegate your responsibilities at work, or share them. If you make yourself indispensable the likelihood of your feeling highly stressed is significantly greater.
• Assertiveness - don't say yes to everything. If you can't do something well, or if something is not your responsibility, try to seek ways of not agreeing to do them.
• Stop or cut down Alcohol and drugs - alcohol and drugs will not help you manage your stress better. Either stop consuming them completely, or cut down.
• Caffeine - if your consumption of coffee and other drinks which contain caffeine is high, cut down.
• Nutrition - eat plenty of fruit and vegetables. Make sure you have a healthy and balanced diet.
• Manage Time: One of the greatest sources of stress is poor time management. Give priority to the most important ones and do those first. If a particularly unpleasant task faces you, tackle it early in the day and get over with it the rest of your day will include much less anxiety. Most importantly do not over work yourself schedule time for both work and recreation
• Connect with Others: A good way to combat sadness, boredom and loneliness is to see out activities involving others. Talk to family, friends, work colleagues and boss. Express thoughts and worries.
• Relaxation techniques - mediation, massage, or yoga have been known to greatly help people with stress.
• Compromise: Consider co-operation or compromise rather than confrontation. A little give and take on both sides may reduce the strain and help you feel more comfortable.
• Have a Good Cry: A good cry during periods of stress can be a healthy way to bring relief to your anxiety, and it might prevent a headache or other physical consequences of "bottling" things up.

OTHER HEALTHY WAYS TO RELAX AND RECHARGE

• Spend time in nature.
• Sweat out tension with a good workout.
• Write in your journal.
• Take a long bath.
• Light scented candles.
• Play with a pet.
• Work in your garden.
• Get a massage.
• Curl up with a good book
• Listen to music.
• Watch a comedy.

CONCLUSION:

Elimination of stress is unrealistic, since stress is part of life and will always be around. The keys to dealing with stress are appropriate control of stressors and management of stress so that we have control over our stress and its effects on our physical and mental health. So, stress management is the need of the hour. While there are promising treatments for stress, the management of stress is mostly dependent on the willingness of a person to make the changes necessary for a healthy lifestyle

REFERENCES

1. http://en.wikipedia.org/wiki/Stress_%28biology%29
2. http://www.helpguide.org/mental/stress_signs.htm
3. http://www.medicalnewstoday.com/articles/145855.php
4. http://kidshealth.org/teen/your_mind/emotions/stress.html
5. http://www.emedicinehealth.com/stress/article_em.htm
6. http://www.helpguide.org/mental/stress_management_relief_coping.htm
7. http://www.businessballs.com/stressmanagement.htm
8. http://www.nlm.nih.gov/medlineplus/ency/article/001942.htm

---

* Athokpam Rightkumari Devi contributes regularly to e-pao.net
The writer is working as a Lecturer, Community Health Nursing Department in M. M. College of Nursing, Mullana, Ambala
The writer can be contacted at athokpamrightkumaridevi(at)gmail(dot)com
This article was posted on May 30, 2012 .

---