STRESS MANAGEMENT

STRESSMANAGEMENT

WHAT IS STRESS

Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. It is pressure or worry caused by the problems of somebody’s life.

When you sense danger – whether it is real or imagined – the body’s defences kick into high gear in a rapid, automatic process known as the “fight – or – flight – or – freeze “ reaction, or the stress response.

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic and alert. The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you are attempting the game of winning free throw, or drives you to study for exam when you ‘d rather be watching TV. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, mood, productivity, relationships and your quality of life.

 

SYMPTOMSOF STRESS

Cognitive symptoms

Memory problems

Inability to concentrate

Poor judgment

Seeing only the negative

Anxious and constant worrying.

Emotional Symptoms

Moodiness

Irritability or short temper

Agitation, inability to relax

Feeling overwhelmed

Depression or general unhappiness.

Physical Symptoms

Aches and pains

Diarrhea or constipation

Nausea, dizziness

Chest pain, rapid heartbeat

Loss of sex drive

Frequent colds.

Behavioural methods

Eating more or less

Sleeping too much or too little

Isolating yourself from others

Procrastination or neglecting responsibility

Using alcohol, cigarettes or drugs to relax

Nervous habits (e.g nail bitting)

 

Keep in mind that the signs and symptoms of stress can also be caused by other medical or psychological problems. If you are experiencing any of the warring signs of stress, it is important to see a doctor to determine whether or not your symptoms are stress- related.

 

HOW MUCH STRESS IS TOO MUCH

Just how much stress is “too much” differs from person to person. We are all different. Some people are able to roll with the punches, while others seem to crumble in the faces of a far smaller obstacles or frustrations. Some people even seem to thrive on the excitement and challenges of a high-stress life style.

Your ability to tolerate stress depends on many factors, including the quality of your relationship, your general outlook on life, your emotional intelligence and genetics.

 

THINGS THAT INFLUENCE YOUR STRESS TOLERANCE LEVEL

Your support network – A strong network of supportive friends and family members can be enormous buffer against life stressors. On the other hand, the more lonely and isolated you are, the greater your vulnerability to stress.

Your sense of control – It may be easier to take stress in your stride if you have confidence in yourself and your ability to influence events and preserve through challenges.

Your attitude and outlook – Optimistic people are often more stress-hardy. They tend to embrace challenges and accept that it is a part of life.

Your ability to deal with your emotions – You are extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you are feeling sad, angry, or overwhelmed by a situation. The ability to bring your emotions into balance helps you bounce back from adversity and is a skill that can be learnt at any age.

Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to-expect post-op, a painful recovery will be less traumatic than if you were expecting a bounce back immediately.

 

COMMON CAUSES OF STRESS

The situations and pressure that cause stress are known as stressors. We usually think of stressors as being negative, such as exhausting work schedules or a rocky relationship. However, anything that puts high demand on you or forces you to adjust can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion.

Of course, not all stress is caused by external factors. Stress can also be self-generated, for example, when you worry excessively about something that may or may not happen, or have irrational, pessimistic thoughts about life.

What causes stress depends partly on your perception of it. Something that is stressful to you may not face someone else. For example, your morning commute may make you anxious and tense. Others, however, may find the trip relaxing because they allow more than enough time and enjoy listening to music while they drive.

 

COMMON EXTERNAL CAUSES OF STRESS

Major life challenges

Work

Relationship difficulties

Financial problems

Being too busy

Children and family.

 

EFFECT OF CHRONIC STRESS

The body doesn’t distinguish between physical and psychological threats. When you are stressed over a busy schedule, an argument with a friend, a traffic jam or a mountain bill, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be ‘on’ most of the time. The more your body’s stress system is activated, the harder it is to shut off.

Long time exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.

 

 Many Health Problems are Caused or Exacerbated by Stress, Including:

Pain of any kind

Heart disease

Sleep problem

Depression

Weight problem

Auto immune disease

Skin conditions, such as eczema.

 

DEALING WITH STRESS

While unchecked stress is damaging, you have more control over your stress levels than you might think. Unfortunately, many people cope with stress in ways that only compound the problem. You might drink too much to unwind at the end of a stressful day, fill up on comfort food, zone out in front of the TV or computer for hours, use pills to relax, or relieve stress by lashing out at other people. However, there are many healthier ways to cope with stress and its symptoms.

Since everyone has a unique response to stress, there is no “one size fit all” solution to dealing with it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what make you feel calm and in control.

 

LEARN HOW TO MANAGE STRESS

You may feel like the stress in your life is out of your control, but you can also control the way you respond. Managing stress is all about taking charge: of your thoughts, emotions, schedule, environment and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.

Remember the four A’s’ Avoid, Alter, Adapt, or Accept.  

Avoid unnecessary stress. Not all stress can be avoided, but learning how to say no, distinguishing between “should” and “must” on your to-do list and steering clear of people or situation that stress you out, you can eliminate many daily stressors.

Alter the situation. If you can avoid a stressful situation, try to alter it. Be more assertive and deal with problem head on. Instead of bottling up your feelings and increasing your stress, respectively let others know about your concerns. Or be more unwilling to compromise and try meeting others halfway on an issue.

Adapt to the stressor. When you can’t change the stressor, try changing yourself. Reframe problems or focus on positive things in your life. If a task at work has you stressed, focus on the aspect of your job you do enjoy.

Accept the things you can’t change. There will always be stressors in life that you can’t do anything about. Learn to accept the inevitable rather rail against a situation and making it even more stressful.

You can also better cope with the symptoms of stress by strengthening your physical health.

Set aside relaxation time

Exercise regularly

Eat healthy diets

Get plenty sleep.

 

WHAT THE BIBLE SAYS ABOUT STRESS MANAGEMENT

As children of God and members of the Full Gospel Business Men’s Fellowship International (FGBMFI), we are known as “The Happiest People on Earth” you cannot allow stress to take an upper hand in your life. Jesus our Savior came to the world and gave us a panacea or a road map for the management of every stressful situation in our lives. Some of the commonest causes of stress as already discussed earlier are:

Money and the acquisition of wealth and properties

Looking for food and other good things of life

Concerns for our lives and

Overwhelming burden from diverse sources.

Let us see how our Lord Jesus Christ wants us to behave when we are confronted with all the stressful conditions.

Stress = worry

Luke 12: 22-31, Luke 12, 32

Money: Jesus spoke extensively about money, the havoc money causes to people, the stress people go through looking for money or acquiring wealth. Jesus challenges us to break free from the shackles of money, He urges us to seek treasures in heaven, the kingdom of God instead of pursuing money. In verse 22 of Luke 12, “Do not worry” in other words do not stress yourself because God is the provider of our needs. Jesus illustrates His point by comparing King Solomon with a common flower, which He said God clothed more gloriously than King Solomon, Verse 27-29.  So we should not have an anxious mind “but seek the kingdom of God and all these things shall be added onto you” verse 31.

 

DAILY STRESS SITUATION Matt. 6:34

“Do not worry about tomorrow for tomorrow will worry about its own things. “Sufficient for the day is its own trouble” Jesus is telling us here that we are confronted by the debilitating power of stress we should relax our minds, make the matter as simple as possible. Worry doesn’t accomplish anything positive but amplifies the challenge we are facing. We need to take things as they come – one day at a time. Jesus said “Each day has enough trouble of its own”.

 

STRESS FROM WORRYING ABOUT OUR LIVES Luke12:22-34

“Therefore I say to you do not worry about your life”. We live in a hectic and dangerous environment here in Lagos. It is even more risky and stressful to our fellow countrymen in the areas of the North Eastern part of our country where insurgency is the order of the day and Boko Haram is undaunted in the mayhem they unleash on the citizens.

Despite these, Jesus compassionately advised us His disciples, to “beware” but not to worry or be afraid, Luke 12:47, 22. Jesus promised us as we go about our daily business; even if we are in the military and have to go to war, or fight insurgency, He will guard, protect and care for us, just as He cares for simple things like birds and lilies, verse 24-32.

 

OVERWHELMING BURDENS Matt. 11: 25-30

“Come to me, all you who labour and are heavy laden” verse 20. Life is full of troubles and catastrophes. When such challenges like headache, toothache or even Ebola, tedious days work, disagreement with your colleagues, family squabbles, marital problems – even when they surge-from left, right and centre, Jesus can handle them all. That is why He said “come unto me all you who labour and are heavy laden” Matt. 11:28.

Are you being tormented by the problems you are facing? Are you overwhelmed b y stress and worry? Are you feeling dejected, frustrated and worn out? Jesus is the answer. You can cast your burdens on Him by turning to Him in prayers so that He can sustain you, Psalm 55:22. From now on, simply ask Jesus to assist you with everything that is worrying you. He will take your burdens away, remove every stress from your body and give you REST

 

BY SURGEON COMMODORE AKUMA AJA (NN RTD) MON, JP