Stress Management

STRESS MANAGEMENT

(An essential skill to handle the tough situations)

INTRODUCTION

Stress is a state of mental strain or emotional strain or tension resulting from adverse or demanding circumstances.

We all come across some points of time of Stress through mental strain when so many things get bombarded and some disappointment occurs. Stress is also a feeling of emotional strain or tension that causes depression which can be due to an adverse situation or situation that is demanding over our capability.

Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life.

A person feels good not just by being healthy and wealthy, but also by the satisfaction of social and emotional needs. There is a dependence between our physicality and mentality. Stress is normally a reaction when there is a disturbance in our physical- mental equilibrium and the disturbance will continue throughout our life. So, Stress will be present in all the parts of life.

A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body.

Whenever we doubt our potential, being at a state of strain or even be in a much-excited state, we can feel the fast heartbeats that are due to stress. A point of stress can trigger fight or flight response due to the secretion of Hormones such as Adrenaline or cortisol that is secreted due to strain and surges through the body causing some discomfort or difference.  

SYMPTOMS OF STRESS

Physical Symptoms

The person can be susceptible to various physical disorders due to hormonal responses that is caused by Stress. The following are some of the Physical Symptoms of Stress.

•       Aches and pains

•       Diarrhea or constipation

•       Nausea, dizziness

•       Chest pain, rapid heartbeat

•       Loss of sexual functions

•       Frequent colds

Emotional Symptoms

Stress is itself an emotional disorder and it can be a cause towards some other emotional problems. The following are some of the Emotional Symptoms of Stress.

•       Moodiness

•       Irritability or short temper

•       Agitation, inability to relax

•       Feeling overwhelmed

•       Sense of loneliness and isolation

•       Depression or general unhappiness

Cognitive Symptoms

Stress can also affect our thinking and thereby our cognition as a result of emotional and physical disorders. The following are some of the Cognitive Symptoms of Stress.

•       Memory problems

•       Inability to concentrate

•       Poor judgment

•       Seeing only the negative

•       Anxious or racing thoughts

•       Constant worrying

Behavioral Symptoms

As there are physical, mental and cognitive deficiency due to Stress, our behavior could be affected by default as our actions are through thoughts. The following are some ‘of the Behavioural symptoms of Stress.

•       Eating more or less

•       Sleeping too much or too little

•       Procrastinating or neglecting responsibilities

•       Using alcohol, cigarettes, or drugs to relax

•       Nervous habits (e.g. nail biting, pacing)

•       Isolating Self from others

STRESSORS & ITS TYPES

Emotional (psycho-social) Stressors- Beliefs, attitude, Values, Pressures, life etc.

We all have emotions that help us to associate with others and feel the need of others. There are negative emotions that could cause stress. The Belief’s when found to be disappointing and irrational could cause stress. When the attitude is wrong and when it is strongly criticized it could also cause stress. Also when our Values are wrong, there will be a point where everything will become void and empty which will cause great stress. The simple pressures and unexpected happenings of life could also cause Emotional Stress.

Environmental Stressors- Heat, noise, crowding etc.

All people have their own environment. Some people live in an urbanscape with highways, Tall buildings, and Infrastructures whereas some other people live in a rural scape with greeneries, simple lifestyle and Natural sceneries. The lack of our demands and the lack of our desires or expectations in our environment cause stress. The high temperature due to the latitude or location of a place can be stressful. The pollution caused by noise due to Industries, transportation, and other causes can be stressful. And some people get stress due to overcrowding, especially those who have Ochlophobia.

Physiological Stressors- Drugs, caffeine, tobacco etc.

Most of us use some kind of Stimulant/Depressant, from a simple Tea to a narcotic drug. There are always difficult situations of life or peer pressure which compels most people to choose a temporary reliever such as Drugs, Caffeine or Tobacco. But over a period of time, it will be added to people’s physiology, causing strong dependence on it, and continue to cause some physiological stress. 

Other Stressors- Irresponsibility, Compulsion etc.

Most of us don’t care much about fulfilling our responsibilities upon ourselves, we need some external stimulation or motivation and sometimes compulsion. When we are Irresponsible, ultimately our roles and duties will remain incomplete or partially complete making us emotionally and intellectually inefficient which can cause stress. Also, the Compulsion to do something beyond our Capability could cause stress.

FACTORS THAT CAUSE STRESS

INTERIOR FACTORS:

Unrealistic expectations

Every human being have own interests and tastes out of which arises expectations. Many of our expectations are dependent on various factors and there are some expectations that are extremely high and is not practically feasible. Usually when the expectations aren’t achieved, it will cause Stress.

Any sudden change of the pattern in life.

We have our own regular and special activities that are scheduled. When there is a sudden and undesirable change in the pattern we have for ourselves, there will lot of things bombarded which will be little difficult to handle and cause stress.

Inappropriate Attitudes and Perceptions.

When we have negative attitude and when our perceptions aren’t realistic and rational, there are lot of chances that others will not be able to accept us. Thereby we will not be able to be efficient in any of the things we do, which may lead to Stress.

Fear and Uncertainty

Every one of us faces some situations in our life that will cause fear to ourselves. Some of the fear can be positive and constructive which may include Fear of losing the People/Award. And some of the fear can be irrational and destructive, for instance fear towards Darkness or loss of material things. Fear usually accompanies stress. Uncertainty is a part of everyone's lives and it could not be avoided. But always having fear that some uncertainty will happen will hinder us to look forward, causing stress. 

Low Self- Esteem

Everyone needs to have confidence in self to love the self and feel the unique part of self in this world. When a person’s Self-esteem is lowered, it will cause stress.

Lack of Dignity

All of us have something unique in ourselves with the personal knowledge we have. We need to realize our strengths in order to have Dignity, which is respecting ourselves. When there is lack in dignity there will be an inferiority complex which leads to stress.

Physical or Psychological problems.

There are always some limitations within all human beings either physically or mentally. Usually, physical problems are explicit and people with it are prone to stress much due to the influence of others. Whereas mental problems aren’t much explicit but people with have it are prone to stress due to the influence of their own mixed feelings.  

Lack of Self- Identity

Identity is an integral part of a human being and it helps other people to recognize a person. Self-Identity is what we define ourselves with our actions and behavior which will be passed on to others, as we are socially vulnerable. When there is Lack of Self- Identity or there is a negative identity, it will cause frustration, dissociation and could result in stress.

EXTERIOR FACTORS:

Separation from a beloved person.

We come across a lot of relationships. Every relationship has its own significance. An unsolvable separation from a person we love causes hurt and it may lead to stress when we continue to think about the separation without accepting the facts.

Pressure in School/ College/ Work Place due to Overload.

There will not be only even times, every time in every place. There will be smoother times as well the harder times. When there is a need or crisis, we are given/ we should take additional responsibility in our School/ College/ Workplace. Sometimes it causes overload when things are beyond our capability or time limit, and it may cause stress. 

Imbalance in the responsibilities taken.

Each of us has our own area of specialization and some of us may be versatile, able to handle many things. Being Versatile, we can take additional responsibilities but we need to understand our limitations and need to justify the responsibilities taken. When things are overcrowded, it will be much difficult to balance the responsibilities taken if we fail to fulfill, leading to stress.

Insecure Environment                                               

We all choose to live in an environment where our basic and necessary needs are available. When there is chaos, injustice or intolerable situations in our environment, we will come across stress as it is little difficult to change/ alter our insecure environment.

Facing Discriminations.

Though many of the reformist and Leaders try to remove all the discriminations that are found in society. It is difficult to remove it unless there is a communal existence of social status and economic status. We all are part of discriminating against others or being discriminated against by others. Being discriminated causes stress at times.

Poor management skills.

When we lack in the Interpersonal skills or Time Management skills, there will be an imbalance in fulfilling our responsibility and there will be a mistrust from subordinates or peers. Poor management skills will result in a lack of coordination and desired Goals may not be achieved, which will lead to stress.

Drugs

When there is a strong dependence on substance, a person will not be able to be independent without the substance. There will be strong psychological and physical reliance when drugs are used and when the substance of dependence doesn’t exist for a person who use it, it produces stress.

Threatening Audio-Visuals

There are people who are frightened very easily by the threatening audio-visuals and even very normal people get threatened by the weird Audio- Visuals sometimes. Though it is normal, it can create stress in exempt individuals.

CHARACTERISTICS OF STRESSFUL EVENTS (DISTRESS)

Sometimes Negative- Produces Anger, Anxiety, Depression, hatred, etc.               

The Stressful events which are distress will be negative at times. It will produce Anger when something goes wrong or someone acts in a way we don’t want; it produces anxiety when there is uncertainty; it produces depression when there is inadequacy and it produces hatred when the expectations aren’t alive and realistic.

Sometimes Uncontrollable- Produces hopelessness, Lack of Concentration, Low Self Esteem, Low Self Dignity, Lack of Confidence, etc.

The Distress could be sometimes uncontrollable, it can produce hopelessness when the things are beyond our capability. Distress can produce Lack of Concentration when we are bombarded with many things, It can create Low Self Esteem and Low Dignity when we are inefficient, It can lead to Lack of Confidence when we lose our Worth and trust.

Sometimes Ambiguous- Produces Double-mindedness, confusion, Lack of Identity, etc.

The events that are with Distress are sometimes ambiguous. It produces Double mindedness and our Decision making will be obsolete. It causes confusion with no balance of intellect and emotions. It can also lead to a Lack of Identity as the responsibilities or commitments aren’t fulfilled as it is needed. 

IMPROPER HANDLING OF STRESS

Usually we avoid the problem that causes stress, but later it becomes even more stressful.

When some things are not bearable by ourselves, we will usually avoid it at some point and pursue other things. Avoiding a problem that causes stress might temporarily relieve but when it is not properly dealt it becomes even more stressful at later points.

Some people take drugs or other self-entertaining factors to forget themselves, but it is temporary and when they come back, the stress becomes double.

There are people who choose to use some stimulant or depressant to handle stress. But the drugs or any other self-entertaining factors makes the people to forget the self for some period of time temporarily. When they come back from the activity of using the substance, their senses are retrieved and it will be much more stressful.

Some people stay idol without acting anything to move away from the source of stress and the intensity of stress gets worsen more and more.

At times we need to move away and change the environment, at extreme level of stress to handle it wiser. But certain people just stay idol without doing anything against stress and the intensity of stress is only worsened more and more.

Some people keep worrying about the stressful thing and fill their eyes with tears and do not see the next opportunity available to them.

Situations aren’t the same throughout our life. There will be ups and downs. We easily handle our excitements and come out of it in a very short span but it is usually little difficult to face/come out of the hard situations of life. Filling the eyes with tears hides the next opportunity that is in front of us.

PROPER HANDLING OF STRESS

Assure for yourself that you are on the right track with right values.

The Values are important composite of our human lives. When our values are not balanced by the intellect and emotions, there will be lot of chaos within ourselves and we will be creating chaos outside. When our Values are right and worthy, people will accept us, as it provides a right path and we can be much free from stress.

Move away from a situation that is much stressful to take a break and handle it in a better way.

Avoiding the stress completely or staying idol to the event of stress will not solve it. But at the same time we shall move away from the much stressful situation to have a break and handle the moment in a much better way at right time at right place.

Spend time with Good people and people who are beloved to you.

People are a valuable source for long time happiness. Spending time with our beloved people and Good people may help us to be comforted or get some advice to deal with stress much effectively and efficiently. Experiences of people can be much useful and practical in dealing with it.

Manage your time and resources well, learn to say ‘No’ at times and avoid overload.

Many situations of stress occur when we get bombarded with so many different things. It happens because we take responsibilities that we couldn’t bear by ourselves or we fail to delegate the responsibilities in the right way. We need to manage our time and resources efficiently and learn to say ‘No’ at times to avoid overload and thereby stress due to pressure.

Accept the reality, know yourself and Reframe the stressful situations.

The practicality of the things needs to be considered always especially when we deal with the things that are emotional. We need to accept reality. Also we need to know our strengths and limitations, to deal different situations. Reframing the stressful situations with a positive attitude can be helpful to handle stress in a better way. 

Have a healthy lifestyle.

The Physical component of human beings is integrated with all other composites. When there is an improper and unhealthy lifestyle, the physicality becomes weaker and it may add to the stress. The healthy lifestyle keeps us free from physiological barriers and hence will be helpful to keep us stress-free.

Learn new things and increase your knowledge as well as skills.

There is no barrier for Learning. Learning new things increases our exposure to various things by increasing our knowledge as well as skills. It helps us to relate many things to one another. It also helps us to have a wide range of alternatives in our thinking that can be much helpful to handle stress.

Don’t compare yourself, be confident, Have good Self Esteem and Dignity.

Every people are unique in their thoughts and actions based on their perception, even on a very similar thing. Comparing the self with others unnecessarily hinders the expression of our self-identity. Being confident with good Self-esteem and Dignity will help us to handle the difficult and stressful situations.

POSITIVE STRESS (EUSTRESS)

Eustress means beneficial stress - either psychological (e.g. Urge), physical (e.g. exercise) or biochemical/radiological (Hormesis). Stress can sometimes help us to urge and be conscious of doing certain things that result in positive effects.

For instance during exams/assessments, positive stress pressure us to concentrate and prepare for it.

Positive stress helps us to achieve things in the midst of the tough situations or times.