STRESS MANAGEMENT
STRESS is simply a reaction to a stimulus that disturbs our
physical or mental equilibrium. It is an omnipresent part of life.
Stress as a response is the way the body reacts to
challenging situations. This involves the interactions between the hormones,
glands and nervous system where the adrenal gland drives the production of
cortisol or better known as “Stress hormone”.
STRESS is the feeling one gets from prolonged, pent-up
emotions.
Emotions may be classified as:
1.
Positive
2.
Negative
Classification
of Emotions
·
Positive emotions come from our experiences that
are pleasant and desirable like joy, elation, ecstasy, delight. They are not
difficult to show and are not usually suppressed.
·
Positive emotions do not usually cause stress.
·
Negative emotions are unpleasant and undesirable
and they are often held inside. They are hidden. The person suffers quietly and experiences
stress.
Causes
and Effects of Stress
·
Anxiety – apprehensive uneasiness or nervousness
usually over an impending or anticipated ill.
·
Pressure – the burden of physical or mental
distress.
·
Misery – a state of great unhappiness and
emotional distress.
·
Desperation – a state of hopelessness
·
Tension – inner striving, unrest or imbalance
often with physiological indication of emotion.
·
Anger – a strong feeling of displeasure
·
Panic – a sudden overpowering fright
·
Dejection – lowness of spirit.
Results
of Long-Term and Unmanaged Stress
·
Burnout
·
Breakdown
·
Depression
Hiding your stress will not work. The more you try to hold
your emotions in, the greater the pressure build-up will be.
Everyday frustrations cause stress build-up.
From the time you wake up until you go to sleep, you may be
confronted with a succession of stressful situations.
A series of stressful and frustrating experiences throughout
the day can cause you to lie awake at night in an emotional turmoil – unable to
get needed rest. You face the next day with less emotional and physical
stamina. After another stressful day and another night without rest, you may
have even less emotional strength and stability. Therefore, stress build-up, if
not resolved, continues day after day.
More serious stressful circumstances may include separation
from loved ones, personal illness, or illness of a loved one, death of someone
you care about, or conflict with a spouse or close friend.
Other major causes of stress are problems with drug and
alcohol abuse, domestic violence, care of children and elderly relatives,
chronic mental illness, injury, physical handicaps, even moving to a new home.
A common cause of stress is dealing with life’s transitions.
Stress Signals
They act as red light or warning bell to tell us that action
is needed to prevent more serious problems from developing.
PHYSICAL
·
Change in breathing rhythm
·
Tense and aching muscles
·
Headaches
·
Stomach problems
·
Heartburn
MENTAL
·
Lack of concentration
·
More frequent mistakes
·
Forgetfulness/ absent-mindedness
EMOTIONAL
·
Nervousness
·
Depression/silence
·
Emotional outbursts/crying
BEHAVIORAL
·
Insomnia
·
Clumsiness
·
Increased drinking/smoking/eating
STRESS
RESPONSE
STRESS RESPONSE is the collection of physiological changes
that occur when a person faces a perceived threat – when you face situations
where you feel the demands outweigh your resources to successfully cope. These
situations are known as STRESSORS.
When your stress response is triggered, a series of changes
occur within your body. They include:
Redirection of blood away from extremities and instead to
major organs
The release of cortisol and other hormones, which bring
other short- and long-term changes.
The stress response is intended to give you a burst of
energy so you’re able to fight off attackers or run away from them effectively.
