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Saturday witnessed Global Wellness Day which was founded in 2012 and was the first global campaign to look at the overall concept of wellness. A big focus of the day looks into how we can better manage and understand our mental health. One of the biggest contributing to low mental health in both the workplace and at home is stress, In today’s article, we examine how we can manage stress when it occurs.
What is stress?
Stress is a natural reaction to not being able to cope with specific demands and events, but ongoing stress can affect a person’s health and wellbeing. These demands can arise from work, relationships, financial pressures, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.
Stress can be a motivator, and it can even be essential to survival. The body’s fight-or-flight mechanism tells a person when and how to respond to danger. However, when the body becomes triggered too easily, or there are too many stressors at one time, it can undermine a person’s mental and physical health and become harmful.
When feeling stressed, the body produces larger quantities of the chemicals cortisol, epinephrine, and norepinephrine. These trigger the following physical reactions:
- Increased blood pressure
- Heightened muscle preparedness
- Sweating
- Alertness
These factors all improve a person’s ability to respond to a potentially hazardous or challenging situation. Norepinephrine and epinephrine also cause a faster heart rate.
Environmental factors that trigger this reaction are called stressors. Examples include noises, aggressive behaviour, a speeding car, scary moments in movies, or even going out on a first date. Feelings of stress tend to increase in tandem with the number of stressors.
People may find that the following lifestyle measures can help them manage or prevent stress-induced feelings of being overwhelmed.
- Reducing the intake of alcohol, drugs, and caffeine: These substances will not help prevent stress, and they can make it worse.
- Nutrition: A healthful, balanced diet containing plenty of fruit and vegetables can help maintain the immune system at times of stress. A poor diet can lead to ill health and additional stress.
- Priority management: It may help to spend a little time organising a daily to-do list and focusing on urgent or time sensitive tasks. People can then focus on what they have completed or accomplished for the day, rather than on the tasks they have yet to complete.
- Time: People should set aside some time to organise their schedules, relax, and pursue their own interests.
- Breathing and relaxation: Meditation, massage, and yoga can help. Breathing and relaxation techniques can slow down the heart rate and promote relaxation. Deep breathing is also a central part of mindfulness meditation.
- Talking: Sharing feelings and concerns with family, friends, and work colleagues may help a person “let off steam” and reduce feelings of isolation. Other people may be able to suggest unexpected, workable solutions to the stressor.
- Acknowledging the signs: A person can be so anxious about the problem causing the stress that they do not notice the effects on their body. It is important to be mindful of any changes.
Noticing signs and symptoms is the first step to taking action. People who experience work stress due to long hours may need to “take a step back.” It may be time for them to review their working practices or talk to a supervisor about finding ways to reduce the load.
Most people have an activity that helps them relax, such as reading a book, going for a walk, listening to music, or spending time with a friend, loved one, or pet. Joining a choir or a gym also helps some people relax.
Those who often feel as though they do not have the time or energy for hobbies should try some enjoyable new activities that make them feel good. People can turn to their support network if they need ideas.
Being part of a group can reduce the risk of stress developing and provide support and practical help when challenging circumstances develop.
People who find that stress is affecting their daily life should seek professional help. A doctor or psychiatric specialist can often help, for example, through stress management training.
For more information on combating stress, visit the non-profit charity The Stress Management Society which has, since 2003, shared useful tips on how to better regulate and manage stress https://www.stress.org.uk/
