STRESS AND HOW TO COMBAT IT

CAUSES 

Factors which determine the levels of stress

Interplay between the following factors determines the level of stress in an individual :

·         Stressors

·         Thoughts

·         Physiological Responses

·         Feelings

·         Behaviour

James Thatcher is a design engineer working with an automobile firm. A perfectionist by nature James has been a part of many successful car models rolled out by the company. He is currently working on the crumple zone design of a proposed luxury car. Into the project for over ten months, he is about to submit the final design to the top management. In the mean time the head of engineering design decides to put on the responsibility of designing a sports utility vehicle to James. The proposal puts James in a stressful situation. He thinks that new car design will affect his performance in the existing project. He feels the management of time with two simultaneous projects will be a difficult task.
A few days into the new project James starts showing symptoms of dystress like frequent headaches, irritability, body aches etc. At home, he gets irritated and shows no interest in day to day family affairs. His wife's demand for time and attention adds on to his already stressful situation. His intake of alcohol and smoking has increased manifolds. He has started nursing negative feelings towards his boss and other colleagues.

Situations like this have become a part of our lifestyle. In correlation with the five factor model of stress, the new assignment is the external stimuli which is leading to stress in the case of James. Such external stimuli causing stress is known as Stressors.

The other four factors govern our response and reaction to such stressors.
A situation becomes a stressor if you perceive it as one. In this example James thinks that the new assignment may interfere with his performance in the current assignment. The perfectionist nature of James makes him over conscious about the quality of his designs which adds on to his feeling of stress leading to excessive stress or dystress. The body responds to dystress through certain physiological responses like anxiety and depression. These physiological changes if allowed to continue for a long time may lead to heart and blood vessel disorders. The behavioral changes due to stress comes to light with the irritative response that James puts forth towards his family members.
The way we respond to stressors may vary from individual to individual. The stressors which created a feeling of dystress in James may be perceived as eustress by a colleague who may recognize the new assignment as a reward for his good performance and therefore, the same stressor

acts as a motivating factor. WHAT HAPPENS How does your body respond to a stressful situation / Physiology of stress Stress is a situation which demands action by our body. Every individual has a normal resistance to stressful events. While some can tolerate high levels of stress and others much less, every individual has a threshold at which stress starts affecting the mind and body adversely. Our body reacts to a stressor through physiological changes called the General Adaptation Syndrome (GAS). The GAS can pass through three stages depending on how long the stressor continues. Stage 1 (Alarm reaction): This is our body's first response to a stressor which is characterized by : • Increased blood pressure • Increased heart rate • Increased blood flow • Increased voluntary muscle tension • Increased perspiration • Increased frequency of breathing • Decrease in routine body functions like digestion The objective is to prepare the body for a vigorous physical response by diverting energy to body systems / parts which will perform the physical activity (in simple words we can say the body is in the stress handling mode - fight or flight response). The identifiable symptoms of this reaction are : • Palpitation • Dryness of mouth • Body ache • Cold hands and feet If the stressor is transitory, the body returns to normal the moment the stressful situation is over. The problem arises if the stressor is prolonged and chronic. The body constantly remains in the stress handling mode. In such cases, the GAS proceeds to the second phase... Stage 2 (Resistance stage): The physiological changes which began during the alarm reaction continue for a longer duration (as long as the stressor is present) and is accompanied by the release of stress hormones (hormones are chemicals released directly into the blood stream by special glands called endocrine glands to be transported around the body so they can have a specified effect on a particular organ). • The brain and pituitary gland respond to stress by releasing Adreno Cortico Trophic Hormone (ACTH). • ACTH stimulates the adrenal glands to increase the production of hormone like catecholamines (epinephrine, norepinephrine) and cortisol. • These hormones stimulate the heart, increase blood pressure, blood glucose levels and heart rate, constrict blood vessels for increased blood flow to muscles and brain and decrease blood flow to the digestive tract and internal organs. Prolonged high levels of these hormones are harmful and can lead to disorders like heart and blood vessel disease. There is a reduction in the body's immunity and therefore a person becomes more susceptible to infections. The longer the resistance stage the more damaging it is. Stage 3 (Exhaustion stage): Prolonged exposure to a stressor without resolution may lead to the exhaustion stage. The person reaches a state of breakdown and can no longer fight the stressor. This stage is characterized by continuous headache, ulcers and high blood pressure. A person passing through this stage needs immediate medical attention and professional counseling.

SYMPTOMS Emotional Fear and nervousness, loneliness, anger, irritability, hostility, insecurity, apathy (lack of interest or enthusiasm), guilt, loss of motivation, worthlessness. Physical Headache, backache, abdominal cramps, frequent illness, chest tightness, fatigue, insomnia, change in appetite, nausea, s*xual dysfunction. Cognitive Poor concentration, poor self esteem, forgetfulness, preoccupation, obsessive thoughts, loss of productivity, excessive worry, indecisiveness, perfectionist tendency. Behavioral Withdrawal from others, substance abuse (alcohol, narcotic drugs), binge eating, self destruction, promiscuity, violence.

Management   GOALS

Dystress is a state of both physical and mental tension and is accompanied by symptoms like headache, body ache, hyperacidity, increased rate of breathing and palpitation. We need to manage stress for symptomatic relief as well as to avoid long term damaging effects of stress. There are two approaches to stress management 

Avoid or modify the stressor or stressful situation 

Many a times irrational thoughts and wrong perception of a situation leads to unnecessary tensions and stress. We can use techniques to rationalize thinking to ease out such situations. We land up in stressful situations in the office due to unorganized working patterns and improper management of time and other resources. Such situations can be avoided if we implement time and workflow management techniques.

Mental and physical relaxation techniques to manage the physiological and psychological effects of dystress 

There are certain stressful situations which we simply can not avoid and manage. In such cases we try to use techniques which reduces the effects of these stressful situations on our body and mind. This is where physical relaxation techniques like breathing exercises, progressive relaxation and mental relaxation techniques like meditation, guided imagery and music therapy comes in handy. In extreme cases of dystress a visit to a doctor is advisable who can ease out tension through proper medication or biofeedback technique.

A good stress management programme is a combination of both physical and mental relaxation techniques.

Physical relaxation

Physical relaxation techniques are used to ease out voluntary muscle tension, reduce heart rate and breathing rate and control other physical symptoms of stress. Two of the most effective physical relaxation techniques are :

·         Breathing exercises

·         Progressive relaxation

·         Physical activities / Exercises : Regular exercises play a major role in the management of stress. Exercises not only improve the physiological functioning of the body, but also promote the release of endorphins (a chemical released by the body which brings in a feeling of well being). Endorphins help in reducing stress. Non competitive aerobic exercises are the best form of exercises during stress. Competitive sports and exercises may increase the levels of stress, and should be avoided.

 Mental relaxation

Mental relaxation techniques are used to calm and control the mind. No stress management programme is complete till the time it is able to ease out mental worries and tensions.  Some common mental relaxation techniques are 

• Meditation
• Distraction
• Guided imagery
• Thought stopping
• Music therapy

Use of external Agents

• Biofeedback
• Drugs and medications

PERSONALITY

Personality consists of the distinctive patterns of behaviour (including thoughts and emotions) that characterize each individuals adaptation to the situations of his or her life (Walter Mischel).

Type A personality

By nature Type A persons are competitive and hard-driving. Most of the time they are alert, competent, efficient people and can get things done on time. They look out for recognition and advancement, often involving themselves in multiple activities with deadlines. They live under constant pressure,  most of which is self created. When subjected to a stress full situation out of their control, they are likely to become tense, anxious, impatient, hostile and disorganized.

Type B personality

Type B persons are exactly the opposite. They are easy going, less competitive and calm. They are more in control when subjected to a stressful situation.

Part-II HOW TO MANAGE STRESS Meaning of Stress: Stress means a situation connoting a state of anxiety, distress, hardship, pressure, strain, tenseness, tension, trauma and worry. Stress causes imbalance in the harmony between mind and body. Sources of Stress: Do you worry a lot? Wake up tired? Feel trapped? Fuss about things? Get irritated by little things? Unable to concentrate? Feel you are losing out on things? If your answer is ‘Yes’ to even one question, you may be experiencing STRESS. There are many stressors – sources of stress – such as internal or external pressure to succeed, success itself, unrealistic expectations, money worries, lack of confidence, a conflict in values, lack of goals etc. Stress is also caused by various environmental factors as given below: (1) Physical stress factors – noise, vibration, temperature/ humidity, light, stench/ bad odour and radiation etc. (2) Chemical factors – poisons (Gas) and toxins (3) Biological factors – animals, microbes, allergens (dust) and irritants (4) Sociological factors – over-crowding, isolation, neglect, adjustment (5) Psychological/Emotional factors – usually caused by socio-environmental and socio-economic conditions, such as, pressure to achieving a set goal (i.e. pressure to score good marks in examinations, getting a job, career progressions etc.), maintaining relationship, putting up with uncompromising people, finding a life partner etc. besides poverty, tension, monotony, repetitive work (boredom) etc.

Stress-related disorders:

 

Stress leads to many disorders. It is an important factor in causing various diseases such as – neurosis, ischemic heart diseases, coronary heart diseases (CHD), gastric ulcer (dyspepsia), depression, high blood pressure (hypertension), allergies, asthma, insomnia, diabetes mellitus, skin disorders, eczema, weakness, impotency, fatigue, wheezing, headache, rapid heart rate, constipation, stomach cramps, and dizziness. Stress may also cause cirrhosis of the liver and even loss of memory.

 

How stress-related disorders develop?

 

Prolonged unresolved stress situations including emotional distress affect our nervous system, endocrine system and immune system. Under conditions of stress, the endocrine system produces more epinephrine, cortisol, dopac hormone which raises blood pressure. Under prolonged stress, these systems get activated continuously and health problems begin. There are three effects of stress on health as explained below:

 

(1) Psychological & Behavioural effects - These are anxiety, bad temper, depression, fatigue, frustration, shame, irritability, low self-esteem leading to impaired speech, restlessness and trembling. Other effects include inability to take decisions, lack of concentration, frequent forgetfulness, hypersensitivity to criticisms, mental block. As a result, one takes to drug & alcohol, starts smoking, chewing tobacco and gudka etc.

 

(2) Physiological and health effects – These include increased blood pressure, increased heart rate, dryness of mouth, sweating, feeling of lumps in throat, tingling and numbness in limbs including other health problems as given under the caption ‘Stress-related disorders’ above.

(3) Organizational effects – These find manifestation in employees’ absenteeism, high accident rate, poor productivity, antagonism at work and job dissatisfaction etc.

10 tips to avoid Stress:

 

1)                  Learnt to control your temper if you tend to lose it easily.

2)                  Solve problems or forget them. But never let them continue to the point where you feel helpless and trapped.

3)                  Look for the opportunities in thighs that happen to you, rather than the negatives. Be optimistic and see a promise in every problem.

4)                  Stay close to friends and family and spend time with them.

5)                  Work out your personal goals and keep checking if you are on course towards them.

6)                  If you are always late and flustered, get some help with time management skills.

7)                  Share a whinge session with friends when you need to, then drop the subject.

8)                  Try cognitive behaviour therapy if you feel that you are struck.

9)                  Do things that improve your self-esteem, either because you are good at them or because you feel they are valuable.

10)              Healthy eating, relaxation, meditation and regular exercises.

 

Coping with Stress:

 

Our reactions to stressor or perceptions applied to it – based on our belief and values – give it positive (useful) or negative (destructive) power over our lives. The best technique is self-inner control. The excellent stress modifiers include physical exercises and dance movements. Some other modifiers are hobbies, relaxation technique, diet, massage from naturopathy, modern medicine or homeopathy. Identify your stressors; react differently to pressures of daily living to break your stress habits. Follow these four techniques for taking charge of your reactions to stressors.

 

Techniques for Combating Stress:

 

1) Re-organize yourself - Take control of the way you spend your time. Avoid excessive time/ energy on a very small problem. Learn to avoid using Rs.100/- worth of energy on a Rs.10/- problem. Avoid life-style of tension and aggression.

 

2) Change the scene – Take control of the situation with scene changing skills i.e. fight or flight (flight from stress producing job) to create another setting more conducive to your inner peace.

 

3) Control attitude and change your mind – (a) Re-labeling – see a promise in every problem and avoid procrastination. Mind it, the sooner you begin a task, the lesser you will worry about it. Learn to avoid hurry, worry and curry. (b) whispering – it is an art to give a positive message when things go wrong and (c) Imagination – It is the art of laughing at yourself on the incongruities of life that sets you apart from your problems. It enables you to tackle your problems from a new perspective.

 

4) Build up your strength – It is a useful measure to fight against stress. Build up your stamina for which concentrate on dieting, daily relaxation, meditation/ yoga asans and physical exercises. Regular exercises promote the release of endorphins (body’s natural pain killers) – a chemical released by the body which promotes a feeling of well-being. Some resources (energizers) to cope with stress are – (a) Physical exercises – anaerobic – strength training, weight-lifting which are good for muscles but not for heart; and – aerobic –Jogging, walking, running, cycling, swimming which are good for heart as well as for weight control. (b) Emotional – paying a compliment to someone and hugging your children (c) Social – Joining a party as well as phoning a friend (d) Intellectual – Reading and listening to music etc. and (e) Spiritual – Spend some time admiring the beauty of the world around you and do meditation for 10 minutes at least. Please note that TM (Transcendental Meditation) and yoga- asans slow down the aging process. It has been found that 5 (five) years TM meditators were tested to have 12 years younger biological age as compared to non-meditators.

thanx for sharing