Open Leadership program on Stress Management. August 2018
By Fumni A.
Stress can be defined as any pressure, demand, or threat placed on an organism (say, a human being) that causes a need to re-establish balance or “equilibrium”. The Oxford Dictionary Online adds that stress is “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.”
The notion of stress has become a common word in our modern lexicon, but how much do most of us really know about it?
Myth 1: Stress is the same for everyone. No, it isn’t. People experience life events in their own unique way. What is stressful for one person may be neutral or even anticipated by others. For example: some people hate flying, whereas others are completely relaxed, even on long-haul flights.
Myth 2: Stress is always bad for you. Not necessarily. Small to moderate amounts of stress help us develop our self-discipline and resourcefulness, and some stressful events are happy ones (e.g., eustress, such as a wedding). It becomes “bad” for us when there is too much to handle or it is mishandled. Managing it well, we thrive and are productive. Managing it badly hurts us.
Myth 3: Stress is everywhere, so you can’t do anything about it. This is partly true. No life is stress-free, so in that sense, there is always the possibility of a stressful event occurring, just like there is always the possibility of an automobile accident. The accident possibility doesn’t stop us driving, just like the stressful event possibility doesn’t stop us living. The trick is to plan life so that stress does not overwhelm us. If we have multiple stressors at once, we can prioritise, working on simple problems first before tackling more complex ones. Even when we cannot change the stressor, we can choose how we respond to it.
Myth 4: The most popular stress reduction techniques are the best ones. There is no one-size-fits-all here. A personally-tailored stress management program designed in conjunction with a mental health professional (say, you) is a great idea, but if that’s not possible for your client, there are many self-help books, CDs, and DVDs, plus an overload of information on the internet. Clients can choose strategies that seem compatible to them and try them freely, adapting as they find out what works for them.
Myth 5: No symptoms = no stress. This is definitely not true. Hans Selye’s General Adaptation Syndrome (Nursing Theories, 2011) showed clearly many years ago that, if a stressor continues, the physical symptoms (Stage 1) may disappear, but then the person starts adapting on a mental level (Stage 2), which takes considerable energy. Once the physical symptoms reappear at Stage 3, collapse or even death is not far away. Too, symptoms may be camouflaged by medication, which is not a good idea in that the person does not receive the warning that the symptoms are trying to deliver.
Myth 6: Only major symptoms of stress require attention. So, your client thinks she can ignore “minor” symptoms like headache or stomach acid? Think again. The minor symptoms are the warnings that her life is getting out of control and her stress needs to be managed differently/better. Of course, if she prefers to wait until the symptoms manifest in a heart attack or stroke, it’s her choice . . . (Psych Centralpartly true. FNo life is stress-free, so in that sense, there is always the possibility of a stressful event occurring, just like there is always the possibility of an automobile accident. The accident possibility doesn’t stop us driving, just like the stressful event possibility doesn’t stop us living. The trick is to plan life so that stress does not overwhelm us. If we have multiple stressors at once, we can prioritise, working on simple problems first before tackling more complex ones. Even when we cannot change the stressor, we can choose how we respond to it.
Question2
Mrs Tade has an argument with her partner in the morning. She is upset because the apartment they are living in is expensive, but still cold and humid; between the discomfort and her typical insomnia, the woman goes to work, but upon arriving, finds out that something that has gone wrong in the new multi-million dollar computer system that is being trialled. She examine thinking she should have checked the trials more closely, and that now she will be regarded as incompetent by her manager and peers.
a) What kind of stress is Mrs Tade going through here?
Source of stress
stress management, stressors can be grouped into 4
1)Environmental stressors (e.g., weather, pollution, noise)
2)Social stressors (e.g., job interviews, examinations, daily responsibilities, family demands)
3)Physiological Stressors (e.g., illness, menopause, injuries, poor nutrition, sleep disturbances)
4)Cognitive Stressors, (one’s thoughts, as in the need to be “perfect”; interpretation of others’ reactions) (Caldwell, 2016)
Argument with partner( social stress), apartment been expensive ( environmental stress), discomfort and insomnia( psychological stress) her thought over peers at work( cognitive stress)
Type of stress
Distress
Eustress
Eustress: Are the kind of stress been refer to as pressure, it cause no damage to human
Signs of stress
Poor eating
Fatigue
Playing with hair
Grinding of teeth
Ache muscles
Racing heart
Undue anxiety
Sudden anger
Irritation
Mental slowness
Decrease contact with friends and family
Loneliness
Poor decision
Confused thinking
Memory lapses
Depression
Poor thinking
Ulcer
Asthma
Blood clot problem(Thrombosis).
Question 3
Stress can lead to neurological and emotional disorder and cancer
In addition, escalated stress and anxiety in individuals without a means to cope with them are often linked to psychological and physiological conditions such as:
AmnesiaSleepwalkingDissociative Identity Disorder (formerly called Multiple Personality Disorder)Obsessive-compulsive disordersPhobiasGeneralised anxiety disorderHypochondriasis (AIPC, 2012; Bressert, 2013)
Quiz: How well are you?
To get the wellness ball rolling, the questions below will help you to assess how well you are overall, and which areas are out of balance, if any. For each statement below, select a response which best represents how you are now in your life (not how you believe you should be).
Responses:
Something you never or almost never do,
Something you may do occasionally,
Things you do sometimes,
You frequently engage the behaviour identified
Things that you always, or nearly always, do.
You can calculate your score and interpret it at the end of the quiz.
Physical Wellness
I am active either 60 minutes a day (light effort), 30-60 minutes four days/week (moderate effort), or 20-30 minutes two to three days/week (vigorous effort). In addition, escalated stress and anxiety in individuals without a means to cope with them are often linked to psychological and physiological conditions such as:
Amnesia
Sleepwalking
Dissociative Identity Disorder (formerly called Multiple PersonaliIn addition, escalated stress and anxiety in individuals without a means to cope with them are often linked to psychological and physiological conditions such as:
Amnesia
Sleepwalking
Dissociative Identity Disorder (formerly called Multiple Personality Disorder)
Obsessive-compulsive disorders
Phobias
Generalised anxiety disorder
Hypochondriasis (AIPC, 2012; Bressert, 2013)ty Disorder)
Obsessive-compulsive disorders
Phobias
Generalised anxiety disorder
I maintain healthy eating patterns, including at least 5 servings of fruits and vegetables daily.
I do not use or I avoid harmful use of alcohol and drugs (includes tobacco, marijuana, and other substances. For alcohol it means no more than 3 drinks for women or 4 drinks for men in one sitting).
I see a health care practitioner if I can't solve a health concern on my own.
I get enough sleep (usually 7-8 hours, but some may require less) and wake rested.
Emotional wellness
I have a well-developed sense of my own attitudes and values.
I can effectively express both my positive and negative emotions.
I find healthy ways to cope with stress (e.g. exercise, relaxation, social support).
I am able to cope with feelings of sadness and worry.
I seek counseling if I face problematic or enduring emotional difficulties in my life.
Intellectual wellness
I know about available campus, community, and internet resources in my area of study.
I know how to access academic/informational resources when necessary.
I find my intellectual life fulfilling.
I read non-fiction or embark on investigations to find out about topics of interest.
I keep my mind/brain active through crossword puzzles, Sudoku, brain teasers, or involvement with writing or other intellectual endeavours.
Spiritual wellness
I have a belief system (e.g., spiritual, atheist, religious).
I have a sense of purpose in my life.
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