Understanding Stress

Understanding Stress

What is stress?

Different people have different interpretation on what stress is about and what causes stress; normally anything that poses a challenge or a threat to our well being is stress. Stress is a biological response controlled by the brain as a reaction to a challenging stimulation of a physical or emotional nature. Stress happens when we can’t cope up with certain situation and such situation may create pressure on our living style. Stress is bad when it undermines our mental and physical health, it is not necessarily negative, and Stress can be used as a stepping stone. We all react stressful situation differently, what one person finds stressful may not be for other person. Stress is not always wrong but rather how we react to stressors; the effects of stress depend on whether we perceive the situation as being positive or negative.

Stressors

An agent, condition or other stimulus that cause stress to an organism is stressor such as school/collage, work place, family, relationship, financial, legal, living situation, health, environment, expectation, time etc.

Effect of Stress

Stress is not always bad, everything can be perceived as stress. Moderate levels of stress may help to improve performance efficiency, less stress may cause boredom and too much stress may cause unproductive anxiety.  Stress has psychological and physiological effects.

Psychological Stress

Psychological means, stress on mental level like, feeling anxious, overwhelmed, angry, upset, sad/depressed, irritable, fearful, obsessive thinking, having nightmares, emotional or angry outbursts, noting poor concentration/memory, poor problem solving or decision making, etc.

Physiological Stress

Physiological mean body level like, feeling fatigue, headaches, sweating dizziness, weakness, nausea, muscle tightness (neck, shoulders, jaw), , shallow breathing, rapid heart rate, teeth grinding etc.

Self Stress management

Our goal is not to eliminate stress but to learn how to manage it; the ability to control a matter lies in understanding, not escaping.  To create a healthy brain that can lead us in a positive and healthy life style where stress is well managed, our brain needs us to provide it with:

Create a balanced schedule

We have to schedule our responsibilities and daily tasks, let us plan at least one fun or enjoyable social activity into our schedule every day, manage a balance between family and works; sometime privacy is important to avoid burnout.

Meditation

 Meditate while travel to work on a bus or waiting for doctor’s appointment, let us try deep breathing while we are doing housework or mowing the lawn, mindfulness walking can be done while exercising dog, getting to car, or climbing the stairs at work instead of using the elevator. Once we learned techniques such as tai chi, we can practice them in your office or in the park at lunchtime.

Exercise

When we move our bodies our heart rate is elevated, which helps to lift our mood, increase energy, and relax our mind and body, let us try to get at least 30 minutes of activity most days. If it is difficult to find that much time in a day, break the activity into two or three shorter segments. Try walking, stretching, or participate in a sport (examples might include football, dancing, etc.)

Massage

Massage is an effective model in treating stress; massages can stimulate blood flow to different muscle groups, can release tension in muscles, energies, and improve posture. Tension soon accumulates in our neck, shoulders and back when we spend hours sitting at a desk, driving, or in meetings. Let us ease the problem with massage that we can do at your desk.

Socialize and Connect with Others

Talk with family or friends when we feel stressed. Simply sharing our thoughts and feelings with someone whom we trust can help. Develop friendships with co-workers, as this can help protect us from the negative effects of stress. Find a trusted friend who we know will listen to us and give objective advice. Listening and supporting one another can relieve stress.

Take Breaks, Time away

When we become aware that stress is mounting, let us take a quick break to move away from the situation. Go on a quick brisk walk, take a minute to meditate or pray. Sometimes physical movement, engaging in positive self-talk and changing your environment can help us to “reset” and enhance our ability to cope.

Make Healthy Food and Drink Choices

Eat healthy meals and snacks, including fresh fruits and vegetables daily. Drink plenty of water to keep hydrated. If we get hungry between meals, eat snacks with protein (such as groundnuts, cashew nuts, etc.) to keep our energy up during the day. Avoid foods with lots of salt, sugar (including sweets, juice and soda drinks), and processed foods, as these types of foods can make us tired and more vulnerable to health problems.

Avoid Drinking, Smoking or Taking Pills or Drugs to Relax

Alcohol can temporarily reduce stress, but it can be hard on the body and lead to abuse and dependence. Similarly, the nicotine found in tobacco can be temporarily calming, and later lead to higher levels of anxiety and health problems. Medications to ease pain, like any drugs, can help us to feel better in the short term but do not address underlying stressors and can become addictive.

Practice Healthy Sleeping Habits

Getting adequate sleep is critical. When we are rested we are better equipped to deal with stress during the day, aim for eight hours of sleep a night and take naps if we are able. Let us arrange our sleeping area so it is comfortable for us and avoid watching TV, working on the computer, worrying, arguing, etc. before going to bed.

Enjoy Cultural, Spiritual and Social Activities

Get engaged with our community for song, dance, and cultural activities. It is good to express ourselves and socialize with our neighbors. Another critical part of self-care involves nurturing our spiritual side, so try to make time for self-reflection, meditation and prayer.

Look for humor

When used appropriately, humor can be a great way to release stress. When we feel things are getting too serious or heavy, look for ways to lighten the mood by sharing a joke or story. It is important to have fun and laugh, even at work.

Know your limits

Don’t over commit ourselves! Don’t try to fit too much into one day. If we feel we have too much on your plate, prioritize and drop tasks that are not essential. Ask for help. Learn to say “no” and set limits when we are asked to take on more than we can handle. If we feel overwhelmed at work, ask to meet with manager and discuss how best to prioritize the tasks at hand.

Benefit of Stress Management

Many people don’t think about stress management unless they are already on the verge of burnout, we are all familiar with stress with the rapid pace of modern living, it feels increasingly  difficult to keep up, Sadly, the negative effects of stress are widespread. It requires a commitment to take the necessary time and effort to learn stress management skills to benefit .

“Relaxation is the best solution of stress”

                                                                                                                    -By Giri Bahadur sunar