Dealing with stress: Some tips

Life Extension

By DR. GARY S. SY

MANILA, Philippines — People use the word “stress” in different ways: as an external force that causes a person to become tense or upset, as the internal state of arousal, and as the physical response of the body to various demands. Stress is defined as “the non-specific response of the body to any demand made upon it.” In other words, the body reacts to stressors – the things that upset or excite us – in the same way, whether they are positive or negative.

The key to coping with stress is realizing that your perception and response to stressors are crucial. Changing the way you interpret the events or situations – a skill called “reframing” – can make all the difference. Our bodies constantly strive to maintain a stable and consistent physiological state. This is called homeostasis. Anything that disturbs this state triggers an adoptive response – an attempt to restore homeostasis.

Warning and signs of stress overload

Excessive, unmanaged stress can affect every aspect of your life, jeopardizing your physical well-being, your psychological health, your behavior, and your performance at work. Monitor yourself for any of the following clues that your body, mind and behavior may provide – and don’t ignore them:

Physical reaction to stress:

— Muscle tension.

— Rapid, uneven or pounding heartbeat.

— Fast and shallow breathing.

— Sweating.

— Over-alertness.

— Change in appetite.

— Muscle weakness of trembling.

— Sleep problems.

— Headaches and backaches.

— Indigestion, diarrhea, constipation.

— Frequent urge to pass urine.

— Chest discomfort.

— Aches, pains and twitches.

— Tiredness and weakness, restlessness.

— Dry mouth or throat.

— Butterflies in the stomach.

Emotional reactions to stress:

— Feeling under pressure.

— Feeling tense and unable to relax.

— Feeling mentally drained.

— Being constantly frightened or worried.

— Increasing irritability and complaining.

— Feelings of conflict.

— Frustration or aggression.

— Restlessness, inability to concentrate.

— Increased tearfulness.

— Fears of social embarrassment or failure.

— Lacking in ability to feel pleasure or enjoyment.

How to deal with the effects of stress

If you are experiencing symptoms of stress or know that you are going to be in a stressful situation, you can minimize many of the physical effects by utilizing these single self-help techniques:

— Headache – have a warm bath or lie down quietly for a few hours to relieve a headache.

— Palpitations – breathe deeply and slowly, to encourage your heartbeat to return to normal. Loss of appetite – eat small portions of food that you find appetizing and take your time eating.

— Rapid breathing – try “Breathing to Relax technique” by breathing slowly and deeply through your nose and out to your mouth, expanding your abdomen as you breathe in. Hold your breath for 3-5 seconds and breathe out slowly

— Sweating – loosen tight garments and shed any extra layers of clothing.

— Increased urination – restrict your intake of fluid, especially tea and coffee, if you know you are going to be in a stressful situation.

— Reduce sex drive – explain to your partner that your loss of interest is temporary and not a rejection of him or her.

Stress is unhealthy only if you have too much of it. Keep your stress at a manageable level by following these essential tips:

— Get your priorities right.

— Think ahead, and try to anticipate possible difficulties.

— Share your worries with family or friends.

— Try to develop a social network.

— Exercise regularly.

— Get to know yourself better – improve your defenses and strengthen your weak points.

— Think realistically about problems

— Try to keep things in proportion.

— Seek medical help if you are worried about your health.

— Relax and take short rests throughout the day.

— Make small, regular changes to your lifestyle.

— Learn to delegate.

— Have proper breaks for meal.

— Make space for leisure time.

— Listen carefully to those around you.

— Enjoy yourself, and your family and friends.

If you follow these essential tips, you will help yourself become calmer and more relax.

Although we cannot, and indeed must not, avoid stress, we can learn to meet it efficiently and live with it successfully, rather than letting stress overwhelm us to the extent that it affects both our mental and physical health.

Words of Wisdom

“Age is a matter of mind; if you don’t mind, it doesn’t matter.”