How To Manage STRESS

People experience more stress whenever they are subjected to a lot of changes in a short span of time. If anything characterizes our lives these days, it is an excess of change.
New technologies ( computer, e mail, internet ), save our time and efforts, but not much as we expect, and the result our work becomes more stressfull ( Too much information, not enough communication ).
Seventy-five to ninety percent of visits to physicians' clinics are for stress-related health problems such as backache, headache, insomnia, anxiety, depression, chest pain, hypertension, and gastrointestinal and skin disorders.



Job stress ?

Job stress results from the interaction of the worker and the conditions of work. The U.S. National Institute for Occupational Safety and Health (NIOSH) defines stress as “the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker.” There are two forms of stress
– Positive stress
– Negative stress
Long-term, poorly managed negative stress can get out of control and cause fatigue, exhaustion, depression, burn out or feeling emotionally emptied, serious health problems, nervous breakdown and death.

How the Body Reacts to Stress
- Heart and circulatory system –The heart beats faster and blood pressure
increases. The risk of heart attack
and strokes increases over the years.
- Respiratory system – The breathing
rate increases
- Digestive system – The liver releases
large quantities of sugar
- Vision – The pupils dilate to detect
the slightest movement
Undesirable effects of stress include perspiration, dryness of mouth, chest
pain, nausea, desire to urinate, and many other effects depending on the individual.


Poorly managed stress:

- Disrupts concentration, reduces attention
span and memory
- Impedes decision making and problem
solving
- Damages self confidence and promotes
negative thinking
- Burns up physical and mental energy
- May cause loss of interest and motivation
- Mistakes, absenteeism, delays, poor quality,
accidents, failures and cost
Positive Aspects

Although work is one of the greatest negative stressors in life, it is also
one of the most important positive stressors if properly managed producing:
– Motivation, challenge and objectives
– Moral and financial well-being
– Power and independence
– Sense of accomplishment and satisfaction, purpose
– Recognition from colleagues, friends, family and society
– Fun, stimulation, excitement
– New horizons, education and skills

Good Stress Management

Some simple coping strategies:
o Do not count on only yourself
o Set measurable and attainable objectives
o Do not demand perfection
o Differentiate between real and imagined stress
o Know what is expected of you
o Do not deceive yourself
o Do not let one failure demolish you
o Learn to manage time
Do not try to do everything at once.
Keep a daily to-do list.
Stick to one task at a time and finish it.
Do not postpone on what can be
done now.
Do not pile papers up—read it, act on it, file it, or trash it.
Learn to delegate as much as possible.

o Learn to say “no” ( assertive )
Do not overcommit!
Keep meetings short and to the
point.
Keep deadlines and appointments
but do not overorganize.
Other individual coping strategies:
- Breathing exercises : Close your mouth to inhale through your nose, and then exhale through the mouth. Slowly draw in as much air as possible, and then slowly let it out for 1 to 2 minutes, pursing your lips (as if you wanted to whistle) so that you control how fast you exhale and keeping your airway open as long as possible. This constitutes a cycle. Repeat the cycle 3 to 4 times at each session, and repeat the session as often as necessary. Deep breathing sessions can be done instead of taking a coffee break.
- Clearing your mind : Provides a mental break and is the cornerstone for meditation. To reduce distractions, find a quiet spot for 10 to 15 minutes. Sit in a comfortable chair and remove your shoes. Loosen any constricting clothing (tie, belt). Close your eyes and breathe slowly and deeply. Mentally focus on a peaceful word, thought, or image. Relax and continue to breathe deeply. Stretch when you are finished. You will probably feel refocused and refreshed.
- Positive thinking : Increases a person's self-esteem. It prepares you to meet a challenge by using self-talk (I think I can! I know I can!).
- Aerobic exercises : relaxes people by releasing endorphins, which are morphine-like substances that produce a euphoric feeling. Exercise increases the body's energy and stamina and reduces anxiety and depression.
- Other techniques – music, laughter.

Advanced individual coping strategies requiring some training: Meditation, Yoga and tai chi,etc.

Help from a medical professional may be required when negative stress symptoms persist or are not sufficiently relieved by the coping strategies described.
Do not forget that many of the symptoms of stress can also be symptoms of a real disease or illness. It is essential to seek medical advice if any symptoms of stress persist.