Wendel Abel - I AM WHAT I THINKWHAT IS stress? Stress is our perception and subsequent reaction to events occurring in our lives. There are three aspects to stress the stressful event; our perception of these events and our reaction.
STRESSFUL EVENTS
Anything or any situation will cause stress. We live our entire lives trying to deal with stress. Stress in itself is not bad, stress motivates and activates us. Only in death can stress be avoided. Psychologists have identified a number of events that occur in our lives that generate a lot of stress. The events become even more difficult when they occur at a time when our life is overloaded with other stressful events. Here are some of the main ones.
CHANGE PERCEPTION OF STRESS
Individuals may react differently to the same stressful situation. One person may perceive a particular situation as threatening and stressful and another person may not. How do you perceive a lizard jumping on your bed, snakes, being stuck in traffic, a doctor's appointment, getting a low grade, having a boss who constantly shouts at you?
These situations do not bother some persons but they can be challenging for others. We may not be able to get rid of the events that cause stress in our lives but it is important that we remind ourselves that change is unavoidable and that is what life is all about! Reframing is an important technique to learn, it involves the ability to interpret situations in a more positive light. Learn to look at the bright side of life. Learn to convert life's stumbling blocks into challenges, crises into opportunities and pain into gain.
CHANGE REACTION TO STRESS
Do you become anxious, irritated and angry easily? Our personalities affect how we perceive the world and how we react to the realities around us. There are some persons with type A personalities who generate a lot of stress in their own lives. These type A personalities tend to be rushed, competitive, they are always trying to complete tasks in the shortest possible time. They set high standards for themselves and become angry and frustrated if they fail to accomplish tasks in their lives.
STRESS-RELATED ILLNESS
If we don't manage stress, we may develop a number of stress-related disorders, these include: ulcers, asthma, diabetes, hypertension and heart disease.
TIPS FOR DEALING WITH STRESS
1. Exercise there are a wide variety of activities which we can engage in to reduce stress. Experts advise three to four sessions per week, 30 minutes per session. Exercise allows us to manage stress, expend energy and promotes relaxation. Here are some popular forms of exercise running, walking, jogging, swimming, stair climbing and aerobic workouts.
2. Relaxation this technique is easy to learn and involves allowing the body to relax while sitting in a comfortable position.
3. Yoga is an effective means of managing stress. This is an ancient practice that can be learned through a qualified instructor. Check out one the many yoga centres in Jamaica.
4. Transcendental meditation this involves the art of meditation.
5. Massage is one of the most enjoyable ways to relieve stress.
6. Diet are you eating too many meals away from home? Do you find yourself missing meals? Are you eating on the run? Pay attention to your diet. A nutritious and well-balanced diet will make us look and feel well. A poor diet contributes to fatigue, irritability, a poor immune system and puts you at risk to develop anxiety. A poor diet also limits your ability to cope with stressful situations. Limit foods that contain sugars and salt.
7. Time management this is critical to managing stress in our lives. The goal of time management is to spend your day more efficiently and productively. It should not be the elimination of leisure time. Keep a diary, learn to set priorities, don't allow too many demands to be made on your time. Learn to delegate tasks and to say 'no'.
8. Avoid drugs and ensure that you get adequate sleep.
9. Develop satisfying and meaningful relationships. It is important that we find time to socialise and interact with others. Do not become a slave to your work to the extent that you do not have time for family and friends. For many persons the only quality time they have had with others is when they are in a hospital bed. Don't let this happen to you.
At the end of this month take a friend or family out to dinner or treat yourself to a massage and if you have been contemplating joining the gym or signing up for yoga, do so. Take time to repair, relax and enjoy life.
Dr. Wendel Abel is a Consultant Psychiatrist and Senior Lecturer, University of the West Indies.
