Stress Management

Stress Management

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Dealing with Stress

Stress has been mislabeled as "tension" or "anxiety", but it really goes beyond these concepts. It can be positive or negative and it is, more simply, the way we respond to changes. During times of stress, both the body and the mind are affected, and we have to learn about stress in order to help them return to their more relaxed states.

"Stressors" are the causes of stress, and they can be anything from an upcoming exam to going out on a date. Depending on the stressor, hormones such as adrenaline are released into the body, and the heart rate may quicken. Some common causes of stress include large classes, academic responsibilities, parental expectations associated with entering university, homesickness, the death of a close relative or friend, and thinking about your future and your career.

Symptoms of Stress

Early warnings (generally, these can be any significant changes in your usual pattern of behaviour) can point out that something might be wrong. More specific signs to look for include:

  • A lack of joy, spontaneity, happiness, or enthusiasm.
  • An intolerance of people and irritability, especially during discussions or disagreements.
  • Outbursts of anger.
  • Difficulty in concentrating or an inability to make minor decisions.
  • The beginning or increased use of alcohol or drugs (prescription or other).
  • Restlessness or difficulty being alone.
  • A loss of efficiency in work or school.
  • A preoccupation with certain thoughts, especially negative ones.
  • Frequent physical illnesses and/or delayed recovery.
  • Persistent nightmares and the recurrence of disturbing dreams.
  • A psychosomatic illness, such as an unexplainable rash.
  • Withdrawal from friends and social situations.

More serious and severe symptoms can develop over time. They might even afflict you before you are aware of the stresses in your life. These symptoms can be such physical and psychological changes as:

  • Recurrent attacks of shortness of breath, dizziness, or heart palpitations.
  • Changes in sleeping patterns, such as waking many times in the night or early morning.
  • Changes in appetite, weight loss, or unusual weight gain.
  • Feelings of hopelessness and marked cynicism, of approaching doom and an inability to deal with life circumstances.

Stress that remains with you for too long can cause diseases and disorders such as colds, ulcers, asthma, heart attack, and many others. Acute stress, that is stress that lasts a relatively short period of time, can demand all of your energy and leave you drained. In some cases, it can even cause anxiety attacks or states of shock requiring medical attention.

Chronic stress is stress that extends for a long period of time and can be present as you perform your daily activities. Often, your body will react to this kind of stress slowly, and you may even become accustomed to a certain level of tension. But this stress is particularly harmful because it can lead to various diseases, yet remain unnoticed as the cause of them. Stress is often ignored until the body shows signs of it, such as an increase in the frequency of headaches or fatigue.

You might feel depressed or incapable of getting through the day. You might even start skipping classes to stay home in bed simply because you are experiencing stress but do not know how to deal with it.

Stress Enhancers

Some stress enhancers are parts of day-to-day life, and you might even think that they help you to relax.

  • Cigarettes can actually heighten your stress level. When you smoke, the chemicals that you inhale act as stimulants for your body. Your heart rate, blood pressure, and hormone levels increase. The cost of cigarettes and the diseases which they can cause might also add to your level of stress. Although trying to quit smoking can be stressful in itself, it can often result in an overall reduction in stress levels in the long run.
  • Caffeine can be very damaging, especially if it is consumed in large quantities. It can speed up your system for up to 20 hours. Although it might relieve headaches in some people, it can cause them in others. It can also cause sleeplessness and stomach upset. Caffeine is a drug, and you can become addicted to it. Withdrawal symptoms include headaches, nervousness, grouchiness, and a rapid heartbeat.
  • Sugar, whether you use white/brown sugar, honey, or fructose, will give you a quick energy boost, which will later be replaced by a shortage of energy, since it depresses your system. You might also experience the stresses of weight gain, which can make you feel depressed, anxious, and unhappy.
  • Drugs and alcohol are harmful to your system, and could eventually cause serious mental and physical damage. Over a period of time (which is quite short in some cases), addiction develops and you can end up spending all of your energies just trying to get more of the drug of your choice. The effects of tranquilizer-type drugs are short-lived and they never solve the underlying causes of stress.

Coping with Everyday Problems

  • Take charge: No one can live your life for you. You have to learn how to accept the responsibility for yourself, because with that comes control. Others can and will help, but you must look inside yourself for direction.
  • Recognize your own resources: Assessing your strengths and weaknesses can help you see what you have at your disposal to help you cope.
  • You do not have to cope alone: We all feel pressure at different times and to different degrees. Talking with family and friends and listening to them can help you to get through difficult times. A reciprocal exchange of ideas can be beneficial for everyone involved.
  • Be realistic: By setting attainable goals and not expecting the impossible from yourself, you can avoid the pitfalls of disappointment. You must also learn that there will be situations over which you can exert only indirect control.
  • You cannot achieve absolute control: By trying to control everything in your life you will only be wasting valuable energy and effort. You should try to control those situations that you can, and try to distance yourself from those which you cannot. By putting something out of your mind, relaxing, and allowing time to work for you, certain situations will seem much clearer.
  • Be flexible: Making mistakes is a part of life, and learning to accept them as such will reduce your stress levels significantly. Trying again will probably render some positive results.
  • See the danger signals: The stress signals that were discussed above will give you the indication that you need to slow down and take some time to relax. You cannot begin to cope unless you are able to recognize the times when you are being strained.
  • Maintain good physical health: Having a regular exercise routine, getting sufficient sleep, and eating properly play a large part in coping with life's twists and turns. Exercise is a great outlet for frustration and anxiety. Eating properly and getting enough rest also help you to stay in top physical and mental health.
  • Relaxation: You should make this a regular part of your day. Deep breathing can be done while sitting, standing, or lying down; close your eyes and breathe in slowly, then let the air out for a count of 5-10 seconds; simple stretches, such as rolling the neck in half-circles or raising the arms high above the head, are beneficial.
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Donah Shine

Head Master

Address: 5636 Lemon Ave.
Dallas TX 75209

Phone: +1 214 5203694