Stress_Management

Stress Management “Tension is who you think you should be. Relaxation is who you are.” (Chinese Proverb) Part 1 – Define stress with reference to one model. Stress can be defined in many different ways. One person may relate it to physical demands of a job by being given deadlines that they don't think they could meet. Therefore they would begin to worry about their position within the company. Whereas another individual may relate stress with an illness to a loved one, as they are constantly hoping and thinking for a positive outcome. A good quote to generalise the definition of stress is 'Stress is the individual's response to an appropriate level of pressure. It is the response of the pressure, not the pressure itself.' (Arroba and James, 1987) It is therefore up to the individual on how they will react to circumstance and demands, as it may affect them differently compared to others. (Stress Management, 2010) There are different models of stress that are used to help us understand it's meaning. The 'fight or flight' model is our bodies primordial instinct that prepares ourselves to “fight” or “flee” from situations that may be harmful or a threat to our wellbeing. This is triggered by an intricate chain of physiological responses in our body which helps us combat the setting taken place. Situations where this could arise is when being attacked by a gang of youths, our body will be asking us should we stay and fight back or we can run to safety. It could also happen for something as simple as a trip to the dentist. Our body will be given us the option of staying so that we can receive our treatment, or putting off our appointment for another day when we are feeling more “up” to it. The 'elasticity' model can be referred to the engineering industry where the words 'stress' and 'strain' have a more technical terminology. If we could picture ourselves, our minds or our emotions as being a piece of metal and that each strenuous event in our life is pressure. The more pressure or strain that is being applied against the metals will, will eventually cause the metal to bend and distort due to the stress it's withstanding. As the metal is absorbing all this pressure, it's only a matter of time before the metal reaches breaking point. We can now see why this model is being compared to the engineering industry. The 'adjustment/coping' cycle is based on the idea that we all have our comfort zones for emotional security. A place where we can go back to in times of need and safety. An example of this is while studying for an exam. Some people feel anxious regarding the upcoming assessment. They will decide to use their favourite pen to help with revision and then for the exam itself. We use these particular techniques as it helps centre us and the threats that are causing our uneasiness are settled. (Stress Management, 2010) Some personalties are more resilient to coping with stress than others. A type “A” personality includes the following characteristics; feeling guilty about relaxing, being hostile, hurrying, focusing on the outcome, holding on and attempting many things at once. Therefore individuals with this personality type are more likely to succumb to the pressures that life throws at them, and their personal threat level is always raised just in-case something is about to happen. Whereas a type “B” personality characteristics are the polar opposite these include; enjoys a break, likes to laugh, takes time, focuses on the process, lets go and paces themselves. With these traits you are more likely to be relaxed and grounded. Therefore are less suspect to react to stressful matters. (Stress Management, 2010) 3 Part 2 – Focus on some of the casual factors of stress The causes of stress are referred to as “stressors” and can be identified as external and internal factors. External factors of stress can be connected to outside sources these stressors could include relationships, financial difficulties, changing jobs, moving home, a death of a family member etc. For example if someone was made redundant from their job due to financial cut-backs. They would experience a number of stressors such as worrying about where their next source of income, how they are going to pay their bills, their social standing with their peers may change etc. This person is now placed into a stressful situation due to circumstances out with their control. (Stress Management, 2010) Internal factors of stress can be determined by stressors which can originate from within ourselves. These could include self esteem issues, suffering from anxiety, depression etc. If I use the above example again of someone losing their job. Due to this event they develop a bought of depression and start acting withdrawn and dejected from their lives. By being in this state they find it hard to motivate themselves to seek new employment and to move on from what has happened. Although it is an external stressor that started this, it is now an internal stressor that is causing this person to struggle. (Stress Management, 2010) To the individual there could be physiological, psychological and behavioural effects of stress. Physiological effects involve our bodily functions and has a detrimental effect on our health. Mild physical effects include; dry mouth, diarrhoea, sweating, headaches etc. Whereas, severe effects can cause; heart disease, strokes, skin disorders etc. It is thought that seventy five percent of all illnesses that are reported to GP's are stress related. Psychological effects of stress affects our mental health and can plant poisonous seeds of thought which may become harmful to our mental wellbeing. Examples of this are; anxiety, depression, nightmares, confusion etc. Behavioural effects of stress have an impact on how we act, lifestyle choices, our morals and behaviour. Signs of this are; drug abuse, excessive drinking, aggression and overeating are some to name a few. With all these different aspects that are stress related, it's not hard to relate some on a personal level and how serious it can effect an individual. (Stress Management, 2010) Part 3 – Strategies for managing stress Strategies for managing stress fall into two categories, helpful and unhelpful. A range of helpful strategies include; assertiveness, effective time management, rational thinking, planning goals, relaxation, exercise, formal and informal support systems. By being assertive we are helping relieve stress this is due to us listening to our inner voice of needs, thoughts and feelings. Therefore, we are not allowing others to dictate what we can or cannot do and also removing stressors with the same process. As we are being more assertive we will grow in self-esteem, confidence etc. Effective time management is another strategy for relieving stress. As time management is one of our biggest stressors, if we do not manage our time well, we tend to feel overwhelmed and our lives are spiralling out of control, and that often leads to resentment, bitterness, frustration etc. Finding an equilibrium between 'good to do' and 'have to do' things in life is essential if we are to relieve this overbearing burden. All the mentioned strategies are positive, helpful and healthy ways of dealing with stress. (Stress Management, 2010) 3 Although unhelpful stress management strategies do provide a short term fix. In the long run you will be doing more damage than good. These strategies are; caffeine, smoking, drug misuse, alcohol, avoidance and medication. Caffeine is usually used as a “pick me up” as an energy boost. However, too much consumption approx one thousand milligrams or six cups of coffee is considered to be harmful to our health. This is due to an over stimulation of the nervous system. If this is happening it may effect our sleeping pattern and also increase our heart rate. Good for a quick “pick me up” in the morning but bad for prolonged use. Drugs are often used in times of stress. In the short-term users are often under the illusion that they have no worries or problems and everything in their lives is going well. However prolonged usage may lead to health problems, crime, issues with mental health etc. It is not only illegal substances such as MDMA, drone (mephedrone), heroin or crystal meth that are being abused, but also prescribed drugs from our local GP such as painkillers, anti-depressants, stimulants etc. As you can see these strategies will help mask the problem, but they will not fix the root cause of stress. (Stress Management, 2010) The contribution of alternative therapies to help with stress management has allowed us to have a look at our lifestyles, take a step back and ask ourselves “what has been stressing me out'”. It also allows us to seek alternative treatments from medicine and to maintain our active lifestyle. Therapies such as meditation have allowed us to train our minds so that we can find inner peace and help us reduce our negative emotions. Aromatherapy is another method used by having oils from plants mixed with our bath water or having them massage into our skin. By doing so allows us to let go of all our worries and finally allowing us to relax. These methods are long term fixes as we must train ourselves so that we can reach our desired levels of relaxation. However once we have a grasp of these therapies the benefits are astronomical. (Stress Management, 2010) “If there is light in the soul, there will be beauty in the person. If there is beauty in the person, there will be harmony in the house. If there is harmony in the house, there will be order in the nation. If there is order in the nation, there will be peace in the world.” (Chinese proverb) 3