The body and mind will be a lot fresher after
a good sleep to better handle problems
Although eradicating stress completely from
life is impossible since it is associated with our
daily life, the workplace, and family responsibilities,
being able to identify what causes stress is important
to prevent it occurring too frequently
Poor time management is one of the causes of
stress
By
Cho Cho Zaw, School of Nursing, UCSI University
Stress is inevitable in life. People who have been promoted
are as stressed as those who were fired. Like students,
teachers too undergo stress. We all undergo stress whenever
our physical and emotional securities are threatened. Even
if there is no apparent cause, stress occurs particularly
in women because of their fluctuating levels of hormones
before and during their menstrual cycles, pregnancy, and
menopause.
Not all types of stress are harmful or negative. Sometimes
stress may have a positive effect as it results in accomplishments
and deadlines being met. However, stress in excess
causes actual chemical changes in the brain which has an
impact on overall health. Faced with chronic stress, people
begin to manifest physical symptoms ranging from headache,
fatigue to depression, heart attack, stroke and cancer.
In stressful situations, the body produces adrenaline, noradrenaline,
and cortisol. Adrenaline and noradrenaline stimulates the
nervous system and produces metabolic effects such as increase
heart rates, blood pressure and sweating. High levels of
cortisol may also suppress the body`s immune system to increase
susceptibility to infectious diseases.
Although eradicating stress completely from life is impossible
since it is associated with our daily life, the workplace,
and family responsibilities, being able to identify what
causes stress is important to prevent it occurring too frequently.
We must learn how to manage our stress and make lifestyle
changes to keep it under control.
There are several ways that stress can be prevented to reduce
the frequency of its' occurrence as outlined in the techniques
below:
Better time management: Poor time management
is one of the causes of stress. Having a to-do list
which prioritises the more important jobs can reduce
the amount of stress.
Relaxation: Each person has his/her own way
of relaxing. Deep breathing, yoga, meditation, massage
therapy and listening to music can relax a person to
improve circulation while releasing tension from the
body and clearing the mind.
Making time and pamper your self: No matter
how busy, try to set aside a few minutes daily to do
something for yourself. Spend some time reading
a favourite book, doing some gardening or going to the
spa.
Talk to others: Talk to someone and let them
listen to your feelings. Friends or family members can
help you work through your stress. Find someone who
is a good listener in order to talk freely about your
problems and feelings.
Get regular exercises: The benefits of exercise
are numerous. Exercises such as walking, running, swimming
or cycling have been proven to improve physical and
mental wellness and prevent conditions such as stroke
and heart attack. It is also a way of reducing frustration
and anger in a constructive manner.
Healthy eating: Eat a healthy, balanced diet
(protein, carbohydrates, fruit and vegetables) at regular
times. Do not skip meals. When weak and hungry, it is
difficult to concentrate and tackle problems. Limit
alcohol and caffeine intake.
Getting enough sleep: The body and mind will
be a lot fresher after a good sleep to better handle
problems.
Set limits: Setting up very high standards
and trying to fulfil it may result in stress. People
have different life experiences, background knowledge,
and education. Think about your abilities, figure out
what you can really do and set reasonable standards
for yourself and others.
See your problem: Determine how important
the problem is and see whether it is worth suffering
for it. Look at it from another perspective instead
of focusing on small matters.
Help others: When you are occupied
with something else, you may forget your own problems.
Helping the needy or volunteering in community service
is one way to reduce stress.
Religion: Submitting our self to God and
seeking help from Him through prayers will help to overcome
and relieve stress.
