STRESS

INTRODUCTION

Anything that causes a negative change in one’s body can be called stress. These changes usually come from different feelings one has, such as, happiness, sadness, madness etc. stress is the body’s reaction to change. These changes can come from feelings situations and people. For example, going to new school is a change that can cause stress.

STRESS

Stress is a relationship between an individual and what is happening in his/her environment.

DEFINITIONS OF STRESS

 Seyle, 1979 “stress is perception”. It is the demands that are imposed upon us because there are two many alternatives. Stress is caused by being conscientious and hard working.

Skinner, 1985 “stress is a cerebral reaction of a particular individual to a stimulus event”.

Saunders, 1997 “stress is the external pressures and tensions the internal pressures”.

MEASURING STRESS

A physiological assessment of stress would include such measurements as heart rate, blood pressure, respiratory rate and skin conductance.

EFFECTS OF STRESS

Stress affects the mind, body and behaviour in many ways.

The specific signs and symptoms of stress vary from person to person.

SHORT-TERM EFFECT

Intellectual Symptoms

In the stress affect our mind; our intellectual system will be affected. Intellectual symptoms are,

·         Memory problems

·         Difficulty making decision

·         Inability to concentrate

·         Confusion

·         Repetitive thoughts

·         Poor judgement

Emotional symptoms:

Ø  Restlessness and anxiety

Ø  Depression

Ø  Easily irritate

Ø  Lack of confidence

Ø  Feeling of helplessness

Physical symptoms:

v  Stress affects our body

v  Head ache

v  Muscle tension and pain

v  Sleep disturbances

v  Irregular heart beet

v  High blood pressure

v  Weight gain or loss

v  Asthma or shortness of breath

Behavioural symptoms

ü  Eating more or less

ü  Sleeping too much or too little

ü  Losing your temper

ü  Overacting to unexpected problems

LONG-TERM EFFECT OF STRESS

• Rape or assault victims
• Survivors of an air-plane crash
• Witness to a murder
• Severe automobile crash

HOW TO CONTROL STRESS

1. Control Your Anger:

Watch for the next instance in which you find yourself becoming annoyed or angry at something trivial or unimportant, then practice letting go - make a conscious choice not to become angry or upset. Do not allow yourself to waste thought and energy where it isn't deserved. Effective anger management is a tried-and-true stress reducer.

2. Breathe:

Breathe slowly and deeply. Before reacting to the next stressful occurrence, take three deep breaths and release them slowly. If you have a few minutes, try out breathing exercises such as meditation or guided imagery.

3. Slow Down:

Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation.

4. Complete One Simple To Do:

Jump start an effective time management strategy. Choose one simple thing you have been putting off (e.g. returning a phone call, making a doctor's appointment) and do it immediately. Just taking care of one nagging responsibility can be energizing and can improve your attitude.

5. Get Some Fresh Air:

Get outdoors for a brief break. Our grandparents were right about the healing power of fresh air. Don't be deterred by foul weather or a full schedule. Even five minutes on a balcony or terrace can be rejuvenating. Outdoor exercise is also usually the best option.

6. Avoid Hunger and Dehydration:

Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration, even before you're aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.

7. Do a Quick Posture Check:

Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain, and increased stress.

8. Recharge at the Day’s End:

Plan something rewarding for the end of your stressful day, even if only a relaxing bath or half an hour with a good book. Put aside work, housekeeping or family concerns for a brief period before bedtime and allow yourself to fully relax. Don't spend this time planning tomorrow's schedule or doing chores you didn't get around to during the day. Remember that you need time to recharge and energize yourself - you'll be much better prepared to face another