STRESS MANAGEMENT

INTRODUCTION
The term stress has become common in our society. Nearly everyone experiences stress on a day – today basis. It is an individualized, personal response to situations and circumstances that create pressures. It is a normal and perhaps necessary part of our lives, hence it has become one of the primary concerns of a counselor/psychologist.

Selye, (1975), defined Stress as the non-specific response of the body to any demand made upon it. “The demand” can be threat, a challenge or any kind of change which requires the body to adapt. The response is automatic and immediate, it has physical and emotional effect on us, which can either be good/positive (“eustress”) when it helps us perform better or help comple us to action, or bad/negative (“distress”) when it causes upset or makes us sick.

CAUSES OF STRESS
Stress can be caused by anything that requires you to adjust to a change in your environment. Your body reacts to those changes with physical, mental and emotional responses. We all have our own ways of coping with changes, so the causes of stress can be different for each person. There are external and internal causes of stress.

EXTERNAL STRESSORS INCLUDE:
· Physical environment; noise, bright light, heat, confined spaces.
· Social (interaction with people); rudeness, bossiness or aggressiveness on the part of some one else.
· Organization; rules, regulations, deadliness.
· Major life events; death of a relative, lost job, promotion, new baby, lack of job security, wages not commensurate with levels of responsibility, excessive time spent away from one and family
· Daily hassles; commuting, misplacing keys, mechanical breakdowns.

INTERNAL STRESSORS INCLUDE;
· Lifestyle choices; caffeine, not enough sleep, overloaded schedule.
· Negative Self – talk pessimistic thinking, self – criticsm, over – analyzing.
· Mind traps: unrealistic expectations, taking things personally, all or nothing thinking, exaggerating, rigid thinking.
· Stressful personality traits: perfectionists, workaholic, pleaser.

COMMON SYMPTOMS OF STRESS
Manifestations of stress are numerous and varied but they generally fall into four categories:
Physical: Fatigue, headache, insomnia, muscle ache/stiffness, heart palpitations, chest pains, abdominal cramps, nausea, trebling cold extremities, flushing or sweating and frequent colds.
Mental processes: Decrease in concentration and memory, indecisiveness, mind racing or going blank, confusion, loss of sense of humour.
Emotional (Feeling): Anxiety, nervousness, depression, anger, frustration, worry, fear, irritability, impatience, short temper.
Behavioural: placing, fidgeting, nervous habits increased eating, smoking, drinking, crying, yelling, blaming and even throwing things or hitting.


Management of stress:
Identifying stress and being aware of its symptoms in our lives is not sufficient for reducing its harmful effects. Just as there are many causes of stress, there are many possibilities for is management. However, all require effort toward change.
The first step in learning to manage our tress related reactions better is to become more aware of the things that may be particularly stressful for us individually, we must learn to recognize in ourselves those thing that cause emotional and physical reactions. Recognizing such elements and understanding real cause of discomfort will enable us feel more in control.
We need to accept that there are events that we cannot control. There is need for self-tolerant, understanding and acceptance that we constantly have to adapt to changes, losses, and things we cannot change. Be assertive instead of aggressive. “Asset” your feelings, opinions or beliefs instead of becoming angry, combative of passive.
Learn to notice and moderate your physical reactions to stress by using relaxation and regular exercise (at least 30 min three times per week) in addition use stress reducing drugs as prescribed by a physician. Another important step involves building your physical reserves by eating well – balanced meals, maintain your ideal weight, avoid nicotine, excessive caffeine and other stimulants, mix leisure with work, take breaks, get enough rest and sleep.
Moreover, maintain your emotional reserves by developing some mutual supportive friendship/relationships, pursue realistic goals, goal setting, and time management, expect some frustrations, failures and sorrows always be kind and gentle with yourself: be a friend to your self.
Summary
Experiencing stress is an on going and normal part of living. We are constantly called on to adapt to changes within ourselves. You do not need to psychologist, clergy or friend may be just what you need to help you handle stress.