The Contemporary Nigerian lifestyle is generally characterized by
hassles, tight schedules, demands, deadlines and frustrations which have made
stress a common occurrence in this part of the world. Stress in itself is not
bad actually a little dose is recommended to help one perform optimally,
achieve set goals and ultimately bring out the best in you (positive stress).
Our bodies are designed to handle small doses of stress, but we are not
equipped to handle long-term, chronic stress without ill consequences.
Stress is the body's normal reaction to events and conditions that make
one feel threatened and/or disrupt the body balance. When you sense harmful
situations -- whether real or perceived, a physiological reaction occurs in
your body that allows you to act in a way to prevent injury. This is known as
"fight-or-flight” reaction or the stress response. During stress response,
your heart begins to race, breathing quickens, muscles tighten and blood
pressure rises, ready to act to protect yourself.
The stress response helps you stay focused and energetic in an emergency
situation and also helps you rise to meet challenges. Stress is what keeps you
motivated to meet tight project deadlines, gives you focused concentration
during rush -hour traffic, keeps you alert during a football game, helps you
step on the car brakes when you sense a collision or motivates you to study for
a professional certification when you'd rather be hanging out with friends/
colleagues.
Beyond a certain point, stress stops being helpful and starts causing
major damage to your health, your mood, your productivity, your relationships,
and your quality of life. A lot of people live in denial of stress overload;
this can be very detrimental if not adequately managed.
Symptoms, signs and
causes:
The first step to controlling stress is to know the symptoms, but
recognising stress symptoms may be very difficult. This is because most of us
are so used to being stressed that we often don't recognize stress factors
until we are at the breaking point.
Stress Overload can affect all aspects of your life: emotions, behaviour, thinking
ability and physical health. No part of the body is immune, but, because people
handle stress differently, symptoms of stress can vary.
If you’re experiencing any of the warning signs of stress below, see or
talk to a doctor for a full evaluation. Your doctor can help you determine
whether or not your symptoms are stress-related.
Physical symptoms of include:
·
Low energy or
fatigue
·
Diarrhoea,
constipation and nausea
·
Headaches, Chest
pain and rapid heartbeat
·
Insomnia (lack of
sleep)
·
Loss of sexual
desire and/or ability
·
Nervousness and
shaking, ringing in the ear
Behavioural symptoms include:
·
Changes in appetite
(either not eating or eating too much)
·
Procrastinating and
avoiding responsibilities
·
Increased use of
and dependence on alcohol, cigarettes and drugs
·
Exhibiting nervous
behaviour, such as nailbiting, fidgeting and pacing
|
Emotional symptoms include:
·
Becoming easily
agitated, frustrated and moody
·
Feeling
overwhelmed, like you are losing control or need to take control
·
Having difficulty
relaxing
·
Low self-esteem
·
Sense of loneliness
or isolation
·
Depression
Cognitive symptoms include:
·
Constant worrying;
moodiness
·
Anxious; Inability
to focus (Memory problems)
·
Disorganization
·
Being pessimistic
or seeing only the negative side
|
A Way Out: Stress Management
This involves changing the stressful situation when you can, changing
your reaction and mind-set when you can’t, taking care of yourself, and making
time for rest and relaxation.
Your ability to tolerate and manage stress is helped by certain positive
factors such as Good Quality relationships, a positive outlook on life, and
better emotional intelligence to mention a few.
The following can help to influence your
stress tolerance level and help you cope with stress:
- Develop a strong support network of
family and friends
- Improve your attitude; develop an
optimistic outlook
- Read the right books
- Look after your health. (Eat regular nutritious meals; avoid foods
high in fat, sugar and salt).
- Stay away from drugs, which might give temporary relief but
eventually only add to your stress load.
- Get enough sleep and rest
- Talk it out with somebody: A family member, friend, clergy person, counsellor
or the health providers are recommended.
- Keep your sense of humor.
Even some of our most stressful experiences can still be good for a
laugh.
- Get away from it all, even for short periods of time; take a
vacation.
- Learn to manage your time better; eliminate surplus activities and
commitments.
- Set goals. The
everyday stresses and strains of life are easier to cope with when you can
see where you are going. Read books about how to achieve your set goals,
to help you prepare better for challenges ahead.
- Learn how to deal with emotions; events
will always occur to put pressure on you.
- Develop an ability to deal with your
emotions; have a sense of control.
- Learn relaxation techniques; take up a hobby that makes you happy,
- listen to music that helps you relax
- Get involved in a sporting activity to
help you exercise and relax
All these suggestions are easier said than done. But they are offered as ways to cut
down on the stress overload, which we all feel from time to time.
Causes of stress
The factors or situations that cause stress are known as stressors,
anything that puts high demands on you or forces you to adjust can be
stressful. Any event can trigger stress overload depending on ones’ perception
of it and their tolerance level. Stress can be caused by external factors such
as challenging work, major life changes, relationship difficulties, financial
problems, and family; or internal factors such as pessimism, lack of assertiveness,
inability to accept uncertainty or unrealistic expectations. Sometimes stress
overload can be self-generated.
Effects of Stress Overload
The body doesn’t distinguish between physical and psychological threats;
it recognizes them as the same and therefore triggers the stress response. If
you are going through a long-term difficulty, your stress response may be
constantly activated and after a while it is difficult to shut off so it
remains activated leading to stress overload. Stress overload interrupts nearly every system in your body.
It can raise blood pressure; which also causes insomnia, suppress the immune
system; increase the risk of heart disease and cardiovascular events (e.g.
Stroke), contribute to infertility, obesity, digestive problems (e.g. stomach ulcers)
and ultimately speeds up the aging process. Long-term stress can even rewire
the brain, leaving you more vulnerable to anxiety and depression. Stress Overload leaves one prone to accidents and sub-optimal
performance, especially in the workplace due to a lack of alertness and
concentration.
It is therefore important to look out for these signs in our friends,
family members and colleagues so they get help immediately before they hurt
themselves or those around them. I wish you all a stress-free February.
Written by O’ Reese of En-pact Solutions
Limited, 2013
Twitter: @OReese2
