The body reacts to stress in the same way. It does not matter if you have a “good” reason or an unreasonable reason to be stressed. Stress is “poison” though in certain circumstances it helps us to reach our goals. The duration and perceived intensity is vital. I love this quote by Frederick Saunders; “Brain cells create ideas. Stress kills brain cells. Stress is not a good idea.”
Stress is what you feel when you have to handle more than you are used to. It is a normal response of the body to situations that are perceived as “dangerous”. Everyone suffers from stress at some point of time in their life. When it occurs repeatedly, it affects health both mentally and physically. “Good” stress comes about when pursuing goals, learning and growing. Remember how you managed to read a 500 page book in less than 24 hours before a major exam or stayed awake for 72 hours preparing for your wedding?
Stress Management courses and retreats are a common occurrence but we do not seem to have made much headway. The Holy Bible and Quran have copious information on stress all to no avail. I have heard many times that we should just trust God without reservation and we’ll never deal with stress again! If only it were that easy.
COMMON CAUSES OF STRESS
We react differently to stressful situations. Almost anything can cause stress but we will limit ourselves to just a few:
· Bereavement
· Financial matters
· Lack of time or poor time management
· Job issues
· Illness
· Moving home
· Relationships (including divorce)
· Becoming a parent
· Retirement
· Uncertainty such as waiting for examination or medical results
WHAT HAPPENS WHEN WE ARE STRESSED
As humans we assess situations and when we conclude that we do not have adequate resources to deal with it, we perceive it as stressful and our body will respond by;
· Blood pressure rises
· Breathing becomes more rapid
· Digestive system slows down
· Heart rate (pulse) rises
· Immune system goes down and we are prone to diseases
· Muscle becomes tense
· Lack of sleep
Imagine subjecting your body to all the above for long periods of time.
STRESS – EFFECT ON THE BODY
Excess stress can manifest in a variety of physical, emotional and behavioural symptoms. It is not surprising that stress affects virtually every organ in the body and can mimic several disease states.
PHYSICAL EFFECTS
· Sweating
· Back pain
· Chest pain
· Cramps or muscle spasms
· Loss of libido
· Erectile Dysfunction
· Headache
· Fainting spells
· High Blood Pressure
· Lower immunity against disease
· Muscular aches
· Nail biting
· Nervous twitches
· Pins and needles
· Stomach upset
PSYCHOLOGICAL EFFECTS
· Anxiety and Depression
· Anger
· Burnout
· Forgetfulness
· Irritability
· Feeling of Insecurity
· Problem concentrating
· Restlessness
· Sadness
· Fatigue
BEHAVIOURAL EFFECTS
· Eating too much or too little
· Food cravings
· Sudden angry outbursts
· Drug Abuse
· Alcohol Abuse
· Increased Smoking
· Social withdrawal
· Frequent crying
· Relationship problems
WHO IS PRONE TO STRESS?
Although stress spares no one including children, certain professions get more than their fair share but in the same way that a parent with one child may experience more stress than one with five children, so also can one who is not in a traditionally stressful job experience workplace stress.
People who have inadequate social support, those who are poorly nourished, those who do not get enough sleep and those who are physically unwell have a reduced capacity to handle pressures and stresses of everyday life.
COPING WITH STRESS
I doubt if anyone has all the answers to managing stress all the time. All said and done, exercise and laughter will be competing for the top spot in the management of stress.
Lifestyle Changes
1. Exercise
a. This is a great way to bust stress. Exercise has been proven to have a beneficial effect on our physical and mental state.
2. Laugh often
a. People who learn to laugh even at themselves cope better with pressure
3. Time management
a. Make sure you have personal time each day to organize your life. Learn to delegate and learn to prioritize. As David Allen put it “much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they have started.”
4. Dietary modifications
a. Cut down on alcohol and drugs. If possible avoid them altogether.
b. Cut back on your consumption of coffee and other caffeinated drinks
c. Eat a lot of fruits and vegetables and drink lots of water. Ensure your meals are balanced
5. Prayer
a. Praying helps us cope because we accept that there is a being superior to us who can solve our problems. The Holy Bible tells us “do not be anxious about anything, but in everything by prayer and petition, with thanksgiving, present your request to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:6-7 (NIV)
Adopting Coping Skills
1. Assertiveness
a. Learn to say NO. If you are not in a position to add extra load to your schedule say it upfront.
2. Talk
a. Talk to people you can trust. Express your worries and thoughts. Do not wait till you are overburdened and can no longer cope
3. Breathing
a. Learn to breathe well and do it often. Take deep breaths through your nostrils and exhale through pursed lips.
4. Relaxation techniques
a. Massage, meditation, yoga, aromatherapy and reflexology are a few of the techniques that have been helpful to many people
Seek Professional Help
You may need the help of a Medical Doctor or a Psychologist who will do the necessary tests and use the appropriate techniques or medication to help you scale the hurdle.
The coping advice above can be used not only to minimize or prevent stress but also to manage stress. A word of caution here, the next time you have persistent chest pain do not assume it is from stress till your doctor confirms it.
Source:
Dr. Kojo Cobba Essel
Moms’ Health Club
OPENING SOON: The Health Club @ Jubilee House, Adum, Kumasi. Email – info@healthclubsgh.com
References:
4. Beyondthequote.com
5. The Holy Bible
