How to beat stress?

August 2, 2015

How to beat stress?

Ask anybody what is bothering her or him. Chances are that the word ‘stress’ is likely to figure in the top three causes of their affliction. The word is used to describe a variety of conditions and when one is unable to put a finger on what it is that is ailing her or him, one is likely to ascribe it to stress. In today’s world where people compete for every available resource, put in long hours at work to make ends meet and engage in fleeting, intense and shallow relationships, it is little wonder that many of them are likely to feel ‘stressed out’.

So what is stress?

Stress is a catch-all term that describes a gamut of sensations and emotional changes. When one is faced with an adverse situation, the response to the situation varies according to the person’s temperament and capacity to handle pressure. Not everybody has the same level of endurance under duress; hence the stressful response varies from person to person. Faced with a calamity, the body responds by resorting to the ‘fight-fright-flight’ mechanism. Initially, you may be inclined to put up a fight, but the situation may scare you so much that abandoning the fight and walking away may be more appealing.

When this response, which usually applies to an immediate adverse situation, is prolonged either quantitatively or worsens qualitatively, stress is the likely result. That is to say, if the response is prolonged over several days to weeks to even years, stress becomes chronic. Also, if the response to any situation is overwhelming and the quality of life is affected as a result, stress ends up taking a severe toll on the mind and body.

Any situation such as being struck in traffic, being taken to task by the boss, arguments with the spouse, the upcoming interview or exam, trying to meet a deadline, working extra shifts or an increasing financial burden can cause stress.

How does it manifest itself?

Stress being a multifarious condition, can present with a variety of symptoms and signs. It affects both bodily functions and mental faculties. In the body, it could cause palpitations, shortness of breath, unexplained aches and pains, headaches, change in bowel habits, disturbance in sleep, weight loss or gain, and changes in libido or menstrual cycle. Psychologically, it could present as anxiety, low mood, irritability, low tolerance of frustration, anger and violent outbursts.

While in the acute stress response, it is adrenaline and nor-adrenaline that are mainly released by the body to prepare itself for an appropriate action; in chronic stress, it is cortisol – a type of steroidal hormone – that is found in high levels in the body. It is said to be responsible for lowering the immunity levels, and increasing blood pressure and sugar levels, thus increasing the likelihood of having a heart attack. Stress is also likely to worsen pre-existing conditions of both body and mind, such as heart disease, hypertension, diabetes, anxiety, depression, insomnia and drug and alcohol dependence.

What can one do to reduce stress?

The key word here is ‘reduce’ because it is impractical to expect stress to totally disappear. In fact, a little bit of stress is necessary, so that the ‘fight-fright-flight’ response is suitably activated and one is aroused and alert enough to deal with the situation appropriately. However, if the duration of stress is more or the severity of stress is too much to bear, then help would be necessary to reduce stress.

If you recognise any of the ailments that are listed above in yourself, then steps could be taken to reduce and control stress at the earliest stage. It may be as simple as a change in the lifestyle. Give up smoking or excessive drinking, for starters. Look closely at your life and identify the triggers for stress and what you can do to get rid of those triggers. If you are working too hard, perhaps it is time to schedule a break for yourself. If relationship issues are bothering you, communicating openly about them may help.

Exercise helps immensely. All forms of physical activity are known to raise the levels of endorphins – naturally-occurring ‘feel good’ chemicals in the body. Certain foodstuffs such as chocolates and peppers and other activities such as body massage are also known to increase endorphin levels in the body. Yoga and tai chi are very useful in keeping the body fit and mind calm. Controlled body postures, slow and relaxed movements and mindful breathing techniques that are part of yoga can be very effective in keeping stress under control.

A positive attitude that incorporates selflessness, happiness and love; accepting situations and people for what they are, instead of trying to control everything and everybody; and spiritual practices such as meditation or simply being aware of both positive and negative emotional changes are all said to relieve stress.

There is no ‘one size fits all’ model for dealing with stress. One has to choose the right technique for stress reduction based on how she or he responds to the technique. If stress still continues to be a problem, one should never hesitate to approach a counsellor, psychologist or psychiatrist for professional help.

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