DR TARIQ JAGNARINE, MD
We all have stress, whether it be at work, at home, in school, or even in unexpected places. Sometimes we can feel especially stressed because of a bad interaction with someone, too much work, or everyday hassles like being stuck in traffic.
Negative stress can keep persons from feeling and performing at their best mentally, physically and emotionally. Nevertheless, no one’s life is completely stress-free. It is important to know how to manage the stress in our lives.
Stress is a feeling of being under abnormal pressure. This pressure can come from different aspects of daily activities, such as an increased workload, a transitional period, an argument with family members, or new and existing financial worries. Generally, stress can have a cumulative effect, with each stressor adding to the previous effects.
During these situations, a person may feel threatened or upset, and their body might create a stress response. This can cause a variety of physical symptoms, change of behaviour, and lead to experiencing more intense emotions.
Stress affects us in a number of ways, both physically and emotionally, and in varying intensities.
SIGNS OF STRESS
Everyone experiences stress. However, when stress is affecting a person’s daily life, health and wellbeing, it is important to tackle it as soon as possible; and while stress affects everyone differently, there are common signs and symptoms, such as:
• Feelings of constant worry or anxiety
• Feelings of being overwhelmed
• Difficulty concentrating
• Mood swings frequently
• Irritability, or having a short temper
• Difficulty relaxing
• Depression
• Low self-esteem
• Eating more or less than usual
• Changes in sleeping habits/oversleeping less sleep, or difficulty sleeping
• Using alcohol, tobacco or illegal drugs to relax
• Aches and pains, particularly muscle tension
• Diarrhoea and Constipation
• Feelings of nausea or dizziness
• Loss of sex drive.
Once a person is experiencing these symptoms for a prolonged period, and they feel that these symptoms are influencing their everyday activities, or creating a sense of imbalance and unwellness, that person should seek medical attention.
TIPS TO HELP MANAGE STRESS
1: REALISE WHEN IT IS CAUSING A PROBLEM
• Explore the possibility that the symptoms being experienced may be because of an illness, instead of your just being tired. Identify the feelings of being pressured and overwhelmed.
• Look out for physical warnings, such as tense muscles, over-tiredness, headaches or migraines, fatigue, sleeping disorders etc.
2: IDENTIFY THE CAUSES
• Sort the possible reasons for stress into three categories:
a. Those with a practical solution
b. Those that will get better, given time
c. Those that cannot be solved now
Let go of issues related to the second and third groups
3: REVIEW YOUR LIFESTYLE
• Avoid taking on too much workload
• Share some of the responsibilities with others
• Create moments of leisure while doing tasks, and find time to relax or take a break
• Prioritise task and goals, and reorganise the clutters of life. This will help to release pressure that can come from trying to do everything at once.
4: EAT HEALTHILY
Eating healthily can reduce the risks of diet-related diseases. There is a growing amount of evidence showing that food affects our mood, while eating healthily can improve our mental wellbeing. Most diets need to provide adequate amounts of brain nutrients, such as essential vitamins and minerals, as well as water.
5: BE AWARE OF THE EFFECTS OF SMOKING AND DRINKING ALCOHOL
Try to avoid, or reduce, the amounts of smoke and alcohol taken into the body. Even though they may seem to reduce tension initially, the perception is misleading, as they often make problems worse by adding physical and mental ailments, and socially devastating impacts.
6: EXERCISE
Integrating physical exercise into our daily lifestyles can be very effective in relieving stress. Even just going out and getting some fresh air, or taking some light physical exercise like going for a walk to the shop, can really release ‘feel good’ hormones, and contribute to relaxation.
7: TAKE TIME OUT
Taking time to relax while striking the balance between responsibility to others and responsibility to ourselves can reduce stress levels. Prioritise self-care.
8: BE MINDFUL
Mindfulness is a mind-body approach to life that helps us to relate differently to experiences. It involves paying attention to our thoughts and feelings in a way that increases our ability to manage difficult situations and make wise choices.
• Try to practise mindfulness regularly. Mindfulness meditation can be practised anywhere and at any time
Research has suggested that it can reduce the effects of stress, anxiety, and related problems such as insomnia, poor concentration and low moods in some people.
9: GET SOME RESTFUL SLEEP
Sleeping disorders are a common problem when stressed. While physical or mental health issues may affect a person’s ability to sleep, creating small changes in our environment can help to improve sleep. For instance: no TV, no electronic devices, well-ventilated room, clean cotton sheets, etc.
10: AVOID SELF-BLAME
Trying to keep things in perspective by remembering a bad day is a universal human experience. We should act as if we were our own best friend, by being kind, supportive, and taking a few minutes each day to appreciate life.
Effective stress management helps to break the hold stress has on our lives, so that we can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun; and the resilience to hold up under pressure, and meet challenges head on.
