Stress and its Management - Tsatsu Che .
Sunday, May 17, 2020
Stress is defined as an organism's total response to environmental demands or pressures. When stress was first studied in the 1950s, the term was used to denote both the causes and the experienced effects of these pressures. More recently, however, the word stressor has been used for the stimulus that provokes a stress response.
CAUSES OF STRESS
Personal problems that can cause stress:
1. Your health, especially if you have a chronic illness.
2. Emotional problems, such as anger, low self-esteem.
3. Your relationships with your partners or family.
4. Major life changes.
5. Stress in your family, such as having a child.
6. Conflicts with your beliefs and values.
Social and job issues that can cause stress:
1. Your surroundings. Living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress.
2. Your social situation. Not having enough money to cover your expenses, feeling lonely, or facing discrimination based on your race.
3. Your job. Being unhappy with your work or finding your job too demanding can lead to chronic stress.
4. Unemployment. Losing your job or not being able to find work can also add to your stress level.
Post-traumatic stress
You may need help dealing with stress if you have faced a life-threatening or traumatic event such as rape, natural disaster, or war. These events can cause acute stress disorder or post-traumatic stress disorder (PTSD).
SIGNS AND SYMPTOMS OF STRESS
1. Frequent headaches, jaw clenching or pain
2. Gritting, grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Light headedness, faintness, dizziness
7. Ringing, buzzing or “popping sounds
8. Frequent blushing, sweating
9. Cold or sweaty hands, feet
10. Dry mouth, problems swallowing
11. Frequent colds, infections, herpes sores
12. Rashes, itching, hives, “goose bumps”
13. Unexplained or frequent “allergy” attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhea, loss of control
17. Difficulty breathing, frequent sighing
18. Sudden attacks of life threatening panic
19. Chest pain, palpitations, rapid pulse
20. Frequent urination
21. Diminished sexual desire or performance
22. Excess anxiety, worry, guilt, nervousness
23. Increased anger, frustration, hostility
24. Depression, frequent or wild mood swings
25. Increased or decreased appetite
26. Insomnia, nightmares, disturbing dreams
27. Difficulty concentrating, racing thoughts
28. Trouble learning new information
29. Forgetfulness, disorganization, confusion
30. Difficulty in making decisions
31. Feeling overloaded or overwhelmed
32. Frequent crying spells or suicidal thoughts
33. Feelings of loneliness or worthlessness
34. Little interest in appearance, punctuality
35. Nervous habits, fidgeting, feet tapping
36. Increased frustration, irritability, edginess
37. Overreaction to petty annoyances
38. Increased number of minor accidents
39. Obsessive or compulsive behavior
40. Reduced work efficiency or productivity
41. Lies or excuses to cover up poor work
42. Rapid or mumbled speech
43. Excessive defensiveness or suspiciousness
44. Problems in communication, sharing
45. Social withdrawal and isolation
46. Constant tiredness, weakness, fatigue
47. Frequent use of over-the-counter drugs
48. Weight gain or loss without diet
49. Increased smoking, alcohol or drug use
50. Excessive gambling or impulse buying
MANAGEMENT
Medications. These may include drugs to control blood pressure or other physical symptoms of stress, as well as drugs that affect the patient's mood (tranquilizers or antidepressants).
Stress management programs. These may be either individual or group treatments, and usually involve analysis of the stressors.
Behavioral approaches. These strategies include relaxation techniques, breathing exercises, and physical exercise programs including walking.
Massage. Therapeutic massage relieves stress by relaxing the large groups of muscles in the back, neck, arms, and legs.
Cognitive therapy. These approaches teach patients to reframe or mentally reinterpret the stressors in their lives in order to modify the body's physical reactions.
Meditation and associated spiritual or religious practices. Recent studies have found positive correlations between these practices and stress hardiness.