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