Healthy Lifestyle

Let’s face it: life can be stressful. Things can go wrong, no matter how careful we are or how much we plan. The only thing we can control absolutely is how we deal with these problems when they appear. It’s up to us to decide whether we will allow problems to drag us into fits of depression or anger, or if we will turn life’s obstacles into something constructive.

Dr Hans Selye, the father of stress theory defined stress as “the nonspecific response of the body to any demand made upon it”. Stress results in symptoms such as a rise in blood pressure, release of hormones, quickness of breath, tightening of muscles, perspiration, and increased cardiac activity. Stress is not necessarily a negative experience. Some stress keeps us motivated and alert, while too little stress can create problems. However, too much stress can trigger problems with mental and physical health, particularly if it occurs over a prolonged period.

Stress can be derived from three sources: physical, mental and situational. Physical stress can be brought on by such things as overwork, lack of rest and a poor diet. Mental stress can be traced to a person’s mental state of mind. It involves our hopes, fears and regrets from our day-to-day life. Situational stress is derived from our interaction with the outside world - our roles as husband, father, wife and mother. Also our interaction with the trappings of modern life such as our social status, cars, computers etc.

STRESS QUOTES

One of the symptoms of an approaching nervous breakdown is the belief that one’s work is terribly important.”
Bertrand Russell

“That the birds of worry and care fly above your head, this you cannot change. But that they build nests in your hair, this you can prevent.”
Chinese proverb

Stress Busters

1. Plan ahead
2. Make a to-do list in order of priorities
3. Say ‘no’ to unrealistic deadlines
4. Finish the most important task before you tackle the next
5. Take regular breaks i.e. short rests in between periods of concentrated mental effort. Alternatively, while you are still at your desk or home, just close your eyes, breathe deeply(from your stomach) and imagine yourself resting on a beach or of something pleasant. Do this for a few minutes
6. Take regular vacations
7. Stop living beyond your means
8. Sit up straight
9. Recognize your own stress symptoms and identify the sources
10. Talk to a friend or spouse
11. Recognise that some things cannot be changed in life. Put your energies on things that can be achieved or changed
12. Cultivate an optimistic attitude to life
13. Reduce your exposure to events that frustrate you e.g. get started for work or school early so that you won’t be caught in a rush
14. Maintain a good sense of humour
15. Learn to express anger in a constructive way
16. Exercise every day - even a 20-minute brisk walk will do
17. Stretch your chest for better breathing
18. Get a Hand Exerciser or give a few squeezes on the stress ball when tense
19. Have a warm bath
20. Get away from noisy places or consider wearing earplugs
21. Hold your breath for 30 seconds, then holding palm to palm, press your fingers together. After 5 seconds, slowly exhale through your mouth while letting your hands relax. Do this 5 to 6 times until you unwind
22. Don’t neglect your diet. Have proper meals unless you are on a strict diet
23. Take time to do things that you enjoy doing e.g. hobbies, cultural shows, music, fishing, religious activities, visiting your friends/relatives etc

To deal with stress you must ‘love’ yourself and recharge regularly

LIFE can be a series of stressful events.

Imagine having to work under a boss who breathes down your neck five days a week, or having to juggle between your role as a career woman and a mother.

Many of us have been caught in such situations, and crying “stress” is not uncommon. But what exactly is stress?

“Stress is a person’s perception of the level of stressor or threat in an event or situation and the person’s perception that they are not coping,” explained Ms Khoo Sue Anne, senior psychologist at the Institute of Mental Health (IMH). “These negative perceptions can lead to physical, emotional, mental and behavioural symptoms, hindering our ability to cope with the demands of daily life.”

According to Ms Khoo, patients at the IMH complain about stress arising from the workplace, home and social settings to varying degrees. And stressors usually come all at once.

Typically, the stressed person may experience symptoms like headaches, an upset stomach, rashes, insomnia and ulcers. They may also experience anxiety, depression or feel irritable.

“They may be more forgetful and experience a reduced ability to solve problems and perform their daily routines at work and at home,” said Ms Khoo. “Family and social relationships may be negatively affected with interpersonal conflicts arising from stress problems.

“In some cases, people may question the meaning of life and entertain suicidal thoughts,” she said.

People experiencing multiple stressors would feel overwhelmed. Experts have also identified certain personality types that are prone to stress.

“People who tend to be pessimistic and are afraid to reach out for help, who worry excessively and easily jump to negative conclusions and perfectionists with rigid rules of how they or others should live, are prone to stress,” she said.

For most people, talking about their stressful situations may help a little to relieve stress. Some may take it out on others to relieve their stress. But flaring up is not the best way to cope with stress.

The key, said Ms Khoo, is to maintain an optimistic outlook and a sense of humour when the going gets tough.

“It is easy to forget to ‘love’ ourselves and to regularly recharge our energies in today’s fast-paced society,” said Ms Khoo.

“We should learn to adopt a balanced lifestyle and not neglect the need to engage in exercise and physical activities, and self-soothing activities like having a massage or taking long or short holidays.

“It is also important to nurture our family and social relationships and to reveal our weaknesses to people we trust. Seeking spiritual support is also central to the well-being of most people.”

Having said that, it is advisable to seek professional help if you have been feeling stressed over prolonged periods of time or frequently find yourself unable to cope with stressful events.