What is stress?

Stress is a reaction to physical, social, mental, emotional stimulus that requires us to change-especially unexpected change. Change whether good or bad may be stressful. For example an upcoming wedding should be a good thing, but this won’t stop the prospective couple from getting stressed out.

Stress is unavoidable in anyone’s life-young and old, rich or poor. The difference often lies in the coping mechanisms of individuals. Some people thrive on a busy lifestyle and are able to cope well with life crises. Others feel tensed or stressed by the slightest deviation from their set daily routine. Many people fall somewhere in between, but may have periods when levels of stress increase.

Some recognized causes of stress.

Physical: sickness, pain, disability e.g poor vision; fatigue, child birth, extremes of temperature, noise, crowds and /traffic.
Psychological: work pressure-deadlines, bills, relationship problems, loss of property/money or someone close.
Others: Alcohol, Nicotine, Caffeine, lack of sleep.
Personality/behaviour: Some people create their own stress - they are worried that all is not well.

The signs of stress building up include:

• Not being able to sleep properly with worries going through your mind.
• Being impatient or irritable at minor problems.
• Not being able to concentrate due to many things going through your mind.
• Being unable to make decisions easily.
• Not enjoying food so much.
• Being unable to relax, and always feeling that something needs to be done.
• Feeling tense: Feels like a 'knot' in the stomach, or feeling sweaty with a dry mouth or a thumping heart.
• Heavy drinking or smoking more.

Is stress harmful?

Overall stress is associated with ill-health. Most of the effects of stress are related to the release of Adrenaline and Cortisol to put one in a “fight or flight mode”. The physical effects of stress include an increased heart rate and blood pressure, shallow breathing, muscular tension/twitches “upset stomach” and poor appetite. The effects of stress on the mind include: Mental: irritability, insomnia, memory loss, poor concentration, social withdrawal, general slowing of the brain.
Some conditions are made worse by an increased level of stress for example migraine and tension headaches, skin allergies and infections.
Stress is associated with an increased risk for the precipitation of mental illness such as depression, anxiety, alcoholism, obsessive compulsive disorder and Post Traumatic Stress Disorder. Work performance, and relationships, may also be affected by stress.
What can I do to reduce stress?
It is important to identify the causes of stress in your life and then take proactive steps to manage those that are more predictable such as the bills, traffic jam, exams etc. Talking to someone about the causes of stress in your life is actually beneficial.

Some ways to reduce stress:

• Listen to music
• Get sufficient sleep each night
• Meditation, personal retreats, reading

Try simple relaxation techniques
Deep breathing: This means taking a long, slow breath in, and very slowly breathing out. If you do this a few times, and concentrate fully on breathing, you may find it quite relaxing.
Muscular tensing and stretching: Try fully tensing your body muscles starting from the head to the feet in turns for several seconds, and then relax completely.
Try practicing these simple techniques when you are relaxed, and then use them routinely when you come across any stressful situation.

Positive relaxation
Set specific times aside to relax positively. Don't just let relaxation happen, or not happen, at the mercy of work, family, etc.
Plan it, and look forward to it. Different people prefer different things. A long bath, a quiet stroll, sitting and just listening to a piece of music, etc. These times are not wasteful, and you should not feel guilty about not 'getting on with things'. They can be times of reflection and putting life back in perspective.

Some people find it useful to set time aside for a relaxation programme such as meditation or muscular exercises. You can also buy relaxation tapes to help you learn to relax.

Time out
Try to allow several times a day to 'stop' and take some time out. For example, getting up 15-20 minutes earlier than you need to is a good start. You can use this time to think about and plan the coming day, and to prepare for the day's events unrushed. Take a regular and proper lunch break, preferably away from work. Don't work over lunch. If work is busy, if possible try and take 5 or 10 minutes away every few hours to relax.

Once or twice a week, try to plan some time just to be alone and unobtainable. For example, a gentle stroll or a sit in the park often helps to break out of life's hustle and bustle.

Exercise
Many people claim that regular exercise reduces their level of stress. (It also keeps you fit and helps to prevent heart disease.) Any exercise is good, but try to plan at least 30 minutes of exercise on at least five days a week. A brisk walk on most days is a good start if you are not used to exercise. In addition, if you have difficulty in sleeping this may improve if you exercise regularly.
Smoking and alcohol
Don't be fooled that smoking and drinking can help with stress. In the long run, they don't. Drinking alcohol to 'calm nerves' is often a slippery slope to heavier and problem drinking.

Hobbies
Many people find that a hobby which has no deadlines, no pressures, and which can be picked up or left easily, takes the mind off stresses. For example: sports, knitting, music, model-making, puzzles, and reading for pleasure.

Treatment
Some people find they have times in their life when stress or anxiety becomes severe or difficult to cope with. See a doctor if stress or anxiety becomes worse. Further treatments such as anxiety management counseling or medication may be appropriate.