“Beat the stress, or it will beat you”

Shital Ravi
Counselling Psychologist

Stress is the ‘wear and tear’ our bodies experience as we adjust to our continually changing environment. In other words, it refers to the effect on a person when he does not have adequate resources to meet the challenges of life. It is the way your mind and body respond to the various demands made by life. Different people can tolerate different levels of stress.

Symptoms of stress

♦♦ Feeling anxious, scared, irritable or moody.
♦♦ Experiencing low self-esteem, fear of failure, inability to concentrate, worrying about the future, preoccupation with thoughts/tasks or forgetfulness.
♦♦ Grinding your teeth, increased smoking/drugs/alcohol, losing your appetite or overeating.
♦♦ Having butterflies in the stomach, headaches, pain in the neck and or lower back, susceptibility to illness and so forth.

How can I manage stress better?

Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its harmful effects. However, all require work toward change; changing the source of stress and/or changing your reaction to it.

Learn to relax

Throughout the day, take mini-breaks. Sit down and get comfortable. Slowly take a deep breath in, hold it, and then exhale slowly. At the same time, let your shoulder muscles droop and relax your body.

Practice acceptance

Many people get distressed over things they won’t let themselves accept. Often these are things that can’t be changed, like someone else’s feelings or beliefs. If you act in a responsible way, the chances are you will manage stress effectively.

Use your head to talk rationally to yourself

Ask yourself what real impact the stressful situation will have on you in a day or a week and see if you can let the negative thoughts go. Think through whether the situation is your problem or is in your control. If so, approach it calmly and firmly.

Try physical activity

Physical activity has always provided relief from stress. In the past, daily work was largely physical. Now that physical exertion is no longer a requirement to earn a living, stress can accumulate. Try walking, aerobics, jogging, dancing, swimming, etc.

Reduce time urgency

If you frequently check your watch or worry about what you do with your time, learn to take things a bit slower. Allow plenty of time to get things done. Plan your schedule ahead of time. Recognize that you can only do so much in a given period. Practice the notion of ‘pace, not race’.

Don’t dwell upon contrasts

You can learn to notice the similarities between yourself and others rather than the differences.

Balance work and fun

Balance school and work demands with some fun and private time. Hobbies are good antidotes for daily pressures. Unwind by taking a quiet stroll, watching a sunset, enjoying your friends or a hobby.

Watch your habits

Eat sensibly – a balanced diet will provide all the necessary energy you will need during the day. Avoid nonprescription drugs and minimize your alcohol use – you need to be mentally and physically alert to deal with stress. Be mindful of the effects of excessive caffeine on nervousness.

Talk to friends

Friends can be good medicine. Daily doses of conversation, regular social engagements, and occasional sharing of deep feelings and thoughts can reduce stress quite nicely.

Know when you need help and get it

Seeking help is not a sign of weakness. There are many resources available to help people deal with stress and problems, so take advantage of them.

Learn to say NO

Don’t feel guilty when you have to tell others NO.