Stress Management
Stress is a non – specific response of the boy to a demand. Researchers define stress as physically or emotional response to events that cause bodily or mental tension. Stress arises when individuals perceive that they can adequately cope with the demands being made on them or with threats made to their well being. |
| Stress Management |
For instance, for a teacher, stress
is “the experience by teacher of unpleasant, negative emotions, such as anger,
anxiety, tension, frustration or depression,, resulting from some aspect of
their work as a teacher”. It is important to understand that while stress is
necessary and positive. It can also be negative and harmful. Whether positive
or negative, physical or mental, the body’s reaction to stress can be described
by three stages
Alarm Reaction Stage :
The body identifies and first reacts to the stress. In this stage the body
first releases hormones that help in the defense against the stressor.
Resistance Stage :
The body continues to resist the stressors as they persist. If the stressors
continue and there is a consistent state or resistance, there is potential to
move into the third and final stage.
Exhaustion Stage :
The body and mind are no longer able to make the necessary adjustments to
resist the stressors and there is physical and mental exhaustion.
Why Stress ?
Sources of Stress :
We can experience stress from four
basic sources like,
-
Environmental
-
Family – related stressors,
-
Workplace Stressors,
-
Physical reasons.
-
Our thoughts also play role in stress.
A. Environment Stress :
The environment can bombard us with intense and competing demands to adjust.
Ex
: Environmental Stressors include
-
weather, Noise, Crowding, Pollution,
Traffic, Unsafe and Substandard housing, and Crime.
B.Family – related Stressors :
Include, family separations ( due to work relocations or other reasons),
Ex :
Relationship conflict, Disagreements, demands for your time and attention, Loss
of loved one, illness or death of a family member, parenting or child care
challenges.
C. Physiological
Stressors : These are situations and circumstances
that affect our body.
Ex :
Physiological stressors include rapid growth of adolescence, menopause,
illness, aging, giving birth, accidents, lack of exercise, poor nutrition and
sleep disturbances.
D. Thoughts :
Our brain interprets and perceives situations as stressful, difficult, painful,
or pleasant. Some situations in life are stress provoking, but it is our
thoughts that determine whether they are a problem for us or not.
Causes of Stress :
Stress is a psychological and
physiological response to events that upset our personal balance. The potential
causes of stress are numerous. These may be linked to outside factors such as
the state of the world, environment in which one lives or works or the family.
It may come from one’s own irresponsible behavior, negative attitude or feeling
or unrealistic expectation.
The causes of stress are highly
individualistic. A range of physical to emotional factors cause stress. These
include threat, fear, uncertainly, life causes, frustrations, conflicts,
pressures, environment, fatigue and overwork.
i)Threat : A perceived
threat will lead a person to feel stressed. This can include
-
Physical threats,
-
social threats
-
Financial threats.
A threat may lead to stress. Threat
can also lead to fear which again leads to stress. When there is a gap between
what one does and what one thinks, there is gap between what one does and what
one thinks, there is cognitive dissonance and one feel stressed.
There are many causes of stress in
life like fear of death, ill health being victim of a crime, self abuse, family
change, sexual problems, argument, physical changes, moving to new location,
financial crisis, environment and increase in responsibilities.
ii)Frustration :
Frustration comes from obstacles that prevent from meeting one’s needs or
achieving personal goals. These may be external ( discrimination ) or internal (
physical handicap, lack of desired ability or more incompatible needs or goals,
the choice between two desirable options, or decision involving disagreeable
alternations.
iii)Conflicts :
Involving two or more incompatible needs or goals, the choice between two
desirable options, or decision involving disagreeable alternations.
iv)Pressures :
Stress can stem from expectations of others or demands placed on one. Pressure to
get good grades in exams is one of those.
v)Survival
Stress : It is common response to danger in all people and animals. When one is
afraid that someone or something may physically hurt him or her, this leads to
stress.
vi)Environment :
It is a response to thing around us like noise, crowd, pressure of work/family
that causes stress.
vii)Fatigue and Overwork :
This kind of stress builds up over a long time and takes a hard toll. It can be
caused by working to much or too hard at jobs at home. It can also be caused by
not knowing how to manage the time well and taking time for rest and relaxation.
Symptoms of Stress :
Every one reacts to stress
differently. But there are some common symptoms of stress. One may shake
uncontrollably, breathe faster, deeper than normal or even vomit. Stress can
even trigger an asthma attack.
Intellectual
symptoms include memory problem, difficulty in taking in decision,
confusion, poor judgment and lack of concentration.
Physical
symptoms include digestive problem, sleep disturbance, fatigue, high blood
pressure, weight gain or loss, skin problems, asthma or shortness of breath,
decreased sex drive and heart palpitations.
Emotional
Symptoms include are becoming moody and hypersensitive, restlessness and
anxiety, depression, anger and resentment, irritation, lack of confidence,
apathy and urge to laugh or cry at inappropriate times.
Behavioral
Symptoms are eating more or less, sleeplessness, isolation, neglecting
responsibilities, increased alcohol and drug use, nervous habits, teeth
grinding or jaw clenching, overdoing activities such as exercising or shopping
losing temper and overreacting to unexpected problems.
The Stress Response :
Any problem, real or imagined, could
cause the cerebral cortex ( the thinking part of the brain ) to send an alarm
to the hypothalamus ( the main switch for the stress response, located in the
midbrain ).
The hypothalamus then stimulates the
sympathetic nervous system to make a series of changes in our body. Our heart
rate, breathing rate, muscle tension, metabolism, and blood pressure, all
increase. Our hands and feet get cold as blood is directed away from
extremities and digestive system to the large muscles that can help fight or run.
Our adrenal glands start to secrete
corticoids ( adrenaline, epinephrine, and nor-epinephrine), which inhibit
digestion reproduction, growth and tissue repair and the responses of your
immune and inflammatory systems. The stress response is useful and can be
necessary in times of emergency, but the frequent or unrelenting triggering of
the stress response in our modern life without a balancing relaxation response
can contribute to a number or illnesses and symptoms.
The same mechanism that turned the
stress response on, can turn it off. This is called the Relaxation Response. As
soon as we decide that a situation is no longer dangerous, or brain stops
sending emergency signals to brain stem, which in turn ceases to send panic messages
to nervous system. Minutes after the danger signals stop, the flight or fight
response burns out. Our metabolism, heart rate, breathing rate, muscle tension,
and blood pressure all return to their normal levels.
The Effects of Stress :
Prolonged
unhealthy stress has many physiological effects. These include hair loss,
eating disorders, tense, muscle ache and pain, palpitations and chest
discomfort, fainting, choking, indigestion and nausea, diarrhea and frequent
urination, tremors and twitching, breathlessness and hyperventilating and
tension headaches. Prolonged unhealthy stress has cognitive, emotional and
behavioral effects also. These are lack of concentration/ability to think
rationally being easily distracted, reduced memory, increased errors,
organization and planning deterioration, increased tension, change in person
ability, irritable/aggressive, depression/isolation, reduced self-esteem,
speech problems, less enthusiasm, lower energy levels/sleeplessness,
absenteeism and burnout.
Stress Prone Personalities :
The people with personality traits
like active, energetic, having anger/hostility, impatient to wait in a queue,
conscientious, having high standards, never having enough time. Often
intolerant to others, feeling guilty when relaxing generally find themselves in
various high pressure scenarios which tends to increase stress.
Machine paced work has been linked to
anxiety, anger and depression but usually for workers having these traits,
emotional and behavioral reaction patterns are not mutually exclusive and due
to the complexity of the human body. It is likely that a variety of influences
affect the relationship between personality and health.
Stress Management Techniques :
Stress management strategies that
address the symptoms of stress are typically relaxation strategies, Remember
that the “fight of fight” response stimulates the body by increasing heat rate,
blood pressure, respiration and more. It is this continued state of stimulation
that contributes to health problems. Relaxation strategies help to reverse the
stimulation caused by the stress response. Therefore, they can reduce the risk
of stress – related health problems it is important to note that relaxation
strategies can be useful for managing stress in the short term, but because
they don’t remove the root cause of stress ( danger ), they are not useful at
managing stress in the long term,
1.Breathing Exercises :
Breathing exercises have been
scientifically shown to induce relazation. There are several ways to perform
breathing exercises. There is a method called the “relaxing breath” that
originated from yoga.
2.Progressive Muscle Relaxation :
Not
surprisingly, the goal of Progressive Muscle Relaxation ( PMR ) is to progressively
relax your muscles. As with breathing exercises, techniques vary but the
essence of the exercise remains the same to progressively tense and then relax
muscle group. As we learn to distinguish between tense muscles and relaxed
ones, we can become more efficient at inducting a state of relaxation in the
group of muscle that we are focusing on.
3.Exercise :
During exercise, the body releases a
hormone called adrenaline-the same
stimulating hormone that is released in the “fight or fight” response. During
exercise adrenaline serves a purpose as it is needed to ge the body moving and
keep it moving. It get “used up” and the body returns to normal when the
exercise is over. However, in times of stress the hormone is secreted but there
is generally no physical action ( Ex : running, jumping, etc.) so the body
stays in this stimulated state.
Research reveals that a relaxed state
usually occurs after physical activity. A few types of exercises including Yoga
and Chi have additional benefits as they promote body awareness and breath
control. If we ar feeling stressed, we should go out for a brisk walk, play a
sport with some friends or do any kind of physical activity that we enjoy. The
benefits of physical activity especially regular physical activity –extend well
beyond stress management.
4.Healthy Living and Stress :
Adopting health-enhancing behaviors
can help us be less vulnerable to stress and make us better able to manage it
when it arises. Health is our greatest resource and this resource will help us
to manage stress. Beyond having a positive impact on stress. These behaviors
are also associated with many other benefits such as reduced risk of physical
and mental illness and an enhanced sense of well-being.
5.Eat a Healthy Diet :
A healthy diet should consist of
plant based food items such as fruits, vegetables, grains, beans, nuts and
seeds. It should be low in overall fat, saturated fat, sodium and sugar.
Trans fats should be avoided which
are found mostly in commercially prepared baked goods ( ex : cookies, crackers,
pies). Hydrogenated fats ( Ex : shortening, some margarines ) should also be
avoided.
6.Engage in Regular Physical Activity :
Regular physical activity is
associated with many health benefits including a significant reduction in the
risk of heart disease. high blood pressure, diabetes, cancer, stroke,
depression and other illness as well as better sleep, better sex and a healthy
weight. At least 150 minutes of moderate to vigorous physical activity should
be done every week.
Moderate activities include leisure
bicycling, low impact aerobics, dancing, shoveling snow, and badminton.
Vigorous physical activities include jogging, high-impact aerobics, most
competitive sports and swimming steady-paced laps. Other forms of physical
activity include stretching, yoga and weight lifting .
7.Don’t Use Tobacco :
We should quit smoking and use of
tobacco to manage stress Majority of people continue to use tobacco as they are
addicted to nicotine, Nicotine stimulates the pleasure center of the brain.
When the brain of a smoker is
deprived of nicotine he or she experiences negative emotions, which makes one
feel stressed. Tobacco does not relieve stress in fact it causes it. Although
relieve stress infact it causes it. Although it is difficult to quit. But with
one’s will power one can.
8.Get Sufficient, Quality Sleep :
Lack of quality sleep negatively
affects our health. It reduces level of energy decreases ability to think
clearly and solving problems. It also negatively affects mood ( Ex : Increased
irritability ) and weakness immune system.
9.Establish and Maintain Healthy Relationships :
The people in our life are extremely
important resource for stress management. They can provide help as well as
emotional support. Although Face book and other social networking sites are convenient
way to communicate with people but they are not the basis of mutually –
beneficial, health – enhancing relationships.
10.Meditation :
There are different methods of practicing
meditation. Typically, it begins by assuming a comfortable posture – such as
sitting on a cushion or a chain. Then by gently closing eyes one can begin to
relax muscles.
11.Listening to Music :
Most of us listen to music regularly.
But we rarely take the time to truly appreciate the many facets of music such
as the lyrics, the beat, or even the contribution of each individual
instrument. This can also help in releasing stress.
12.Hobby :
Anyone who spends time doing a hobby
knows that it can take their mind off stress – producing thoughts and can also
be relaxing. A hobby that is too demanding, time-consuming, or expensive,
however, will probably add to stress.
13.Time Management :
To be effective we must manage our
time properly, Here are some suggestions on how to reclaim our time. These include
eliminating time – wasting activities, other unnecessary distraction, such as
Face book, Computer games, television. One should make a daily and weekly plan
to long-term goals and to meet personal needs. One can also breakup a large
project into smaller, more manageable parts, set deadlines for completion of
each part. Recognize that you do not have to say “yes” to every request that
others make.
References :
Dr. Jitendra Nagapl is well known psychiatrist and stress counseling expert. He can be reached at jnagapl10@gmail.com
