Managing stress
STRESS
Symptoms of Stress
- Lack of joy, spontaneity, happiness, or enthusiasm
- An intolerance of people and irritability, especially during discussions or disagreements
- Outbursts of anger
- Difficulty in concentrating or an inability to make minor decisions
- The beginning or increasing use of alcohol or drugs (prescription or other)
- Restlessness or difficulty being alone
- A loss of efficiency in work or school
- A preoccupation with certain thoughts, especially negative ones
- Frequent physical illnesses and/or delayed recovery
- Persistent nightmares and the recurrence of disturbing dreams
- A psychosomatic illness, such as an unexplainable rash
- Withdrawal from friends and social situations
Severe symptoms
- Recurrent attacks of shortness of breath, dizziness, or heart palpitations
- Changes in sleeping patterns, such as waking many times in the night or early morning
- Changes in appetite, weight loss, or unusual weight gain
- Feelings of hopelessness and marked cynicism, of approaching doom and an inability to deal with life circumstances
Stress Enhancers
- Cigarettes – heighten stress levels via the chemicals contained in the cigarettes. Heart rate, blood pressure and hormone levels increase
- Caffeine – can speed up your system for up to 20 hours, can cause headaches and sleeplessness. Can be addictive. Withdrawal – headaches, nervousness, grouchiness and rapid heartbeat
- Sugar – quick energy boost but later will be replaced with shortage of energy
- Drugs and alcohol – harmful to your system, can cause serious mental and physical damage. Can become addictive
Coping with Everyday Problems
- Take charge – learn to accept responsibility for yourself. Look inside yourself for direction
- Recognise your own resources – assess your strengths and weaknesses
- You do not have to cope alone – talk with family and friends – sharing helps reduce the burden
- Be realistic – set attainable goals and learn that in some situations you can only exert indirect control
- Be flexible – making mistakes is part of life and accepting them may reduce your stress levels.
- See the danger signals – if you identify any of the above symptoms take some time to slow down and relax
- Maintain good physical health – regular exercise, good diet, adequate sleep all help maintain your physical and mental health
- Relaxation – part of daily routine where possible. Deep breathing can be undertaken easily and quickly in most environments
Tags: Stress management