STRESS MANAGEMENT
By Nelson Gozah
Stress refers to any circumstance that threatens or perceive to threaten an individual’s well-being and thereby task one’s coping abilities.
Stress occurs when the body cannot cope with the demands of life situations.
A Stressor is a biological, psychological, social or chemical factor that causes physical or emotional tension and may be the factor in the etiology of certain illness.
Stages of stress
There are three stages of stress;
• Alarm stage
• Resistance stage
• Exhaustion stage
Alarm Stage:
This is the first stage of stress where the individual reacts to stressors by mobilizing resources to fight or flight and involves the release of stress hormones. It occurs when the individual encounters a psychological or a physical threat ; and the body then reacts by mobilizing defensive psycho-physiological resources to combat the threat.
Resistance Stage:
It is the second stage of stress where the individual uses the psycho-physiological responses of stress in the alarm stage as a defense on the attempt to adapt to the stressor. If adaptation occurs in the alarm stage, then this stage is prevented or delayed.
Exhaustion Stage
It refers to the third stage of stress. At this stage the individual’s ability to combat the stressor is limited and that makes stress not to be overcome.
As a result there may be mental and physical exhaustion and the person might lose contact with reality or collapse.
Major types of Stress
• Frustration
• Conflict
• Change
• Pressure
Frustration
Frustration occurs in any situation in which the pursuits of some targets or goals are thwarted or unmet.
Conflict
Conflict refers to two or more incompatible motivation or behavioural impulses that compete for expression.
Change
Change has to do with alteration in one’s routine living circumstances that requires re-adjustment .
Pressure
Pressure involves expectation that compels a person to behave in certain way. There are two sub-types which are;
pressure to perform and pressure to conform.
• Pressure to perform is when you are expected to execute your responsibility efficiently and successfully. e.g. as a student, your teacher asked you to memorize a large amount of information within the shortest possible time.
• Pressure to conform involves respecting and acting in accordance with the situation we find ourselves. e.g. A doctor is not expected to smoke or drink in public.
Causes /Predisposing factors of Stress
• Major life changes
Significant changes in things that we have become accustomed to can be a real cause of stress e.g. changing your job or moving from a house to a new one.
• Conflict in relationship, at workplace and at home
Conflict may occur due to disagreement about how things should be done and so you might feel that you have to stand firm to make progress. Eg. disagreement on how a work in an office or at home should be done.
• Health problems
Migraines, anxiety ,heart diseases, impaired vision, obesity and menstrual disorders can act as biological stressors that can lead to stress.
• Being too busy
Thus, having a lot of activities to carry out within a specific time frame.
Also, most people waste a lot of time doing unimportant task before moving on to the more important ones. i.e misplaced priorities.
• Financial constraints:
People with less money or financial constraintsoften experience sleep deficit, impaired cognitive abilities and moodiness and this are stressors that elicit stress responses .
• Death of a loved one or close friend
Parting ways with a loved one is one of the major sources of stress responses among individuals. Also the grieving process, combined with funeral arrangements and handling of financial expenses can be a source of stressful situation.
• Family challenges
Challenges arising from handling family situations and activities can be a major source of stress. Family is very important but unfortunately, sometimes family comes with stress from arguments with spouses and other family members as well financial constraints.
Signs and Symptoms of Stress
• Headache
• Loss of sex drive
• Diarrhoea or constipation
• Isolating yourself from others
• Inability to concentrate and focus
• Irritability
• Substance abuse
• Restlessness
• Pessimism
Effects of Stress
• Migraine
• Panic attack
• Depression
• Nightmares
• Low self-esteem
• Peptic ulcer other psychosomatic disorders and endocrine disorders
• Suicidal tendencies
Management of Stress
Awareness
The initial step in stress management is to be aware of the predisposing factors that create stress. As one becomes aware of stressors, he or she can prevent, avoid or accept them as well as prepare in advance for any future occurrence.
Relaxation
Relaxing or calming your system through recreational means is one way in which individuals can experience relaxation during stress. Some individuals relax by engaging in breathing exercise, listening to music ,playing games, hanging out with loved ones, watching of television and engaging in pleasurable communal activities. It can also involve visiting tourist sites or getting in touch with the natural environment. This activities help the body to release good feeling chemical mediators and help counteract the effects of stress responses.
Seeking advice from financial experts
Individuals should learn to save money and cut costs and also strive hard to establish financial stability through engaging in gainful economic activities such as small scale businesses. This helps the individual to attain a level of financial stability which would serve as a support system during financial challenges.
Set appropriate priorities
Individuals should make sure they prioritize the activities of the day and perform the most important task first. This helps to avoid being too busy thereby reducing the tendency of being stressed out.
Establish strong support system
There is the need to prepare ourselves for what lies ahead and surround ourselves with loved ones and good friends. Establishing dependable social and physical support systems helps the individual to be well equipped for combating stressful events.
Always think positive
Individuals must learn to build the foundation of their lives on profound and life affirming guiding philosophical and religious principles. And also learn to be optimistic and strive to always arrive at a solution and avoid unnecessary confrontations or arguments. Again a new job or environment should be seen as a new beginning.
Maintain healthy lifestyle
Maintaining a well-nourished body and mindequips the individual for being better prepared to cope with the physiological demands during stress. Ensuring good sleep, adequate nutrition and daily exercise helps you feel good and enthusiastic about yourself and gives you more energy to enjoy life and cope with stressful events.
(Excerpts from ’Mental Health Handouts for Nurses’’ by Eric Tettegah’’ – Ho Nurses Training College)