Stress and stress management (ii)

Last week, we introduced the concept of stress as ‘connoting the application of a force, which may be internal or external, on an object.’ We further established that such a force may be internal or external; and that its impact on the receiving object, depends on the duration of applied force, the milieu (or environment/circumstances) within which the force is being applied and the internal nature of the receiving object (innate resilience or vulnerability).

Furthermore, we established that the outcome of stress can be negative or positive, depending on the outcome and all the afore mentioned factors in play. Thus, stress – such as application of heat on gold ore, will result in purifying it of impurities and improving its value; just as steel will become stronger, than natural pure iron.

But it can also break or mar in some other instances, causing the object to shatter or explode, such as a glass ball hitting a brick wall. We concluded that these descriptions from natural sciences also apply in the context of human relationships and day-to-day living.

We conclude this week by addressing the symptoms and consequences of prolonged stress; as well as self-management strategies to help us overcome the negative effects of stress.

 

Symptoms of stress

These may be physical symptoms, emotional symptoms, and behavioural symptoms. The common symptoms are listed here. Physical symptoms may include stomach upset, difficulties with sleep, frequent headaches, excessive tiredness, loss of interest in sex, and change in appetite.

Emotional effects include anxiety, irritation, anger outbursts, heightened frustrations, feeling weighed down and overwhelmed, emotional exhaustion or burn out, reduced motivation and lack of zest.

Behavioural problems may include turning to alcohol and drugs to reduce tension and help relaxation, temper tantrums, unwarranted violence, becoming reclusive and avoiding social interactions, or becoming completely disinhibited and engaging in high risk behaviours such as gambling, and sexual indiscretions. These symptoms tend to have a multiplier effect on the individual, loved ones and family, as well as work colleagues.

Over the long term, prolonged stress may cause physical disorders such as increased exposure to infections (from weakened immune systems), ulcers, hypertension and cardiac problems. It may also cause mental health problems such anxiety disorders or depression, or lead to suicidal behaviours.

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How can we manage stress?

If you identify that you are feeling stressed, the most important consideration is to identify that you ALWAYS have options. Start by evaluating the situation and decide if it is something within your control to influence (such as relationship difficulties) or if it is outside your control (such as a toxic work environment). If it is the former, then you can appraise your options and apply problem-solving techniques to engage and resolve the issues.

However, even if it is the latter, you are still not helpless: you can weigh your options and may decide to walk away…. if you can afford it. Or begin to seek employment elsewhere, or plan your exit. Or you adapt and learn to cope and not take things too personal. Thus, mitigating the personal impact on you and your life.

Other very helpful strategies for overcoming stress include regular physical exercise (releases feel good chemicals that promote relaxation); employing humour to diffuse tense situations and to keep the big picture in view; investing and nurturing relationships – with family, friends and colleagues; taking breaks – not necessarily expensive vacations but maybe be a visit to the beach for a quiet stroll and meditation alone.

Spiritual or religious activity may also provide solace and comfort for some people. Engaging in a charity cause for altruistic reasons is also helpful to provide balance…and it evokes a deep sense of satisfaction and well-being, when we do something for a good cause.

Relaxation techniques such as deep breathing exercises are also very helpful – when you feel stressed and tense, simply place your hands on your abdomen, and take a deep breath (inhale for four seconds); hold it in (for another four seconds); and then exhale slowly through your mouth (for about six seconds). You can practise this with your eyes closed. Complete 10 to 15 cycles and you will immediately feel calmer and more relaxed.

 

Conclusion

Stress is an unavoidable component of daily living as human beings. However, it is within our control to ensure that we are not subjected to overwhelming stress that may break us down. There are many simple, inexpensive strategies for managing stress levels to ensure we do not suffer harmful physical and emotional consequences from stress.

It is, therefore, not the stressful situation or nature of the stress alone that determines outcome, but how we allow it to affect us is critical – and this is entirely in our hands. We can always deflect, cope better or remove ourselves from the situation.