INTRODUCTION
Anything
that causes a negative change in one’s body can be called stress. These changes
usually come from different feelings one has, such as, happiness, sadness,
madness etc. stress is the body’s reaction to change.
These changes can come
from feelings situations and people. For example, going to new school is a
change that can cause stress.
STRESS
Stress
is a relationship between an individual and what is happening in his/her
environment.
DEFINITIONS OF STRESS
Seyle, 1979 “stress is perception”. It is the
demands that are imposed upon us because there are two many alternatives.
Stress is caused by being conscientious and hard working.
Skinner,
1985 “stress is a cerebral reaction of a particular individual to a stimulus
event”.
Saunders,
1997 “stress is the external pressures and tensions the internal pressures”.
MEASURING STRESS
A
physiological assessment of stress would include such measurements as heart
rate, blood pressure, respiratory rate and skin conductance.
EFFECTS OF STRESS
Stress
affects the mind, body and behaviour in many ways.
The
specific signs and symptoms of stress vary from person to person.
SHORT-TERM EFFECT
Intellectual Symptoms
In
the stress affect our mind; our intellectual system will be affected.
Intellectual symptoms are,
·
Memory problems
·
Difficulty making decision
·
Inability to concentrate
·
Confusion
·
Repetitive thoughts
·
Poor judgement
Emotional symptoms:
Ø Restlessness
and anxiety
Ø Depression
Ø Easily
irritate
Ø Lack
of confidence
Ø Feeling
of helplessness
Physical symptoms:
v Stress
affects our body
v Head
ache
v Muscle
tension and pain
v Sleep
disturbances
v Irregular
heart beet
v High
blood pressure
v Weight
gain or loss
v Asthma
or shortness of breath
Behavioural symptoms
ü Eating
more or less
ü Sleeping
too much or too little
ü Losing
your temper
ü Overacting
to unexpected problems
LONG-TERM EFFECT OF STRESS
- Rape
or assault victims
- Survivors
of an air-plane crash
- Witness
to a murder
- Severe
automobile crash
HOW TO CONTROL STRESS
1. Control Your Anger:
Watch for the next instance in
which you find yourself becoming annoyed or angry at something trivial or
unimportant, then practice letting go - make a conscious choice not to become
angry or upset. Do not allow yourself to waste thought and energy where it
isn't deserved. Effective anger management is a tried-and-true stress reducer.
2. Breathe:
Breathe slowly and deeply.
Before reacting to the next stressful occurrence, take three deep breaths and
release them slowly. If you have a few minutes, try out breathing exercises
such as meditation or guided imagery.
3. Slow Down:
Whenever you feel overwhelmed by
stress, practice speaking more slowly than usual. You'll find that you think
more clearly and react more reasonably to stressful situations. Stressed people
tend to speak fast and breathlessly; by slowing down your speech you'll also
appear less anxious and more in control of any situation.
4. Complete One Simple To Do:
Jump start an effective time
management strategy. Choose one simple thing you have been putting off (e.g.
returning a phone call, making a doctor's appointment) and do it immediately.
Just taking care of one nagging responsibility can be energizing and can
improve your attitude.
5. Get Some Fresh Air:
Get outdoors for a brief break.
Our grandparents were right about the healing power of fresh air. Don't be
deterred by foul weather or a full schedule. Even five minutes on a balcony or
terrace can be rejuvenating. Outdoor exercise is also usually the best option.
6. Avoid Hunger and Dehydration:
Drink plenty of water and eat
small, nutritious snacks. Hunger and dehydration, even before you're aware of
them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.
7. Do a Quick Posture Check:
Hold your head and shoulders
upright and avoid stooping or slumping. Bad posture can lead to muscle tension,
pain, and increased stress.
8. Recharge at the Day’s End:
Plan something rewarding for the
end of your stressful day, even if only a relaxing bath or half an hour with a
good book. Put aside work, housekeeping or family concerns for a brief period
before bedtime and allow yourself to fully relax. Don't spend this time
planning tomorrow's schedule or doing chores you didn't get around to during
the day. Remember that you need time to recharge and energize yourself - you'll
be much better prepared to face another stressful day.
CONCLUTION
Stress
is normal physical response to events that make you feel threatened or upset
your balance in someway. The stress responses in the body’s way of protecting
you. When working properly, it helps you stay focused, energetic, and
alert. Some degree of stress, tension in
our life is inevitable. Interventions to manage stress must extend
indefinitely. Further emphasis should gradually shift from cure of stress to
its prevention.
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