How to manage and reduce stress

Stress may be affecting your health, even though you don’t realise it.

Stress is a physiological or psychological reaction to an external stimulus which helps us to act in threatening situations.

But when stress is prolonged, it can have a negative impact on both our physical and mental health, leading to burnout, depression, panic and even illness.

Psychoneuroimmunology (PNI) research suggests that chronic stress plays a role in worsening mood disorders such as depression, anxiety, bipolar mood disorder, cognitive problems and personality disorders.

Signs and symptoms of stress include the following:

– Sleeping problems and fatigue

– Appetite changes

– Feelings of worthlessness, helplessness, hopelessness

– Inability to make decisions or concentrate

– Withdrawal from activities that usually bring pleasure

– Agitation, restlessness and irritability

– Being short-tempered

– Intense feelings of anxiety

– Excessive defensiveness and anger

Causes of stress

According to Fathima Khatib, clinical psychologist and member of the multi-disciplinary team at the Centre of Psychotherapy Excellence (COPE), a healthy amount of stress can motivate you to achieve certain goals.

But when stress becomes uncontrollable, it can interfere in your life and have harmful effects.

Competitive, ambitious, impatient and aggressive personalities are more prone to stress and stress-related illnesses.

People who have affective traits such as low resilience to distressing situations, low self-esteem, low self-efficacy and high levels of isolating themselves from others are also more likely to feel stressed.

Stress in South Africa

Zinhle Mkhize, occupational therapist at COPE, says traumatic events such as domestic violence, theft, hijacking, rape and murder – experienced personally and via the media – are the biggest causes of stress in South Africa.

Work-related problems, unemployment and family-related issues also feature as notable causes of stress.

Health risk

Stress becomes a health risk when it is chronic and leads to a withdrawal from everyday life.

Often, physical symptoms should be an indicator to seek help.

Chronic stress can actually lead to structural changes in the brain, which can increase a person’s vulnerability to mental illnesses.

The development of diseases such as cardiovascular dysfunction, diabetes, cancer and autoimmune syndromes have been linked to chronic stress.

Stress can also have an impact on mental health, leading to depression and anxiety.

Ways to manage stress
Take a break from the stressor

It may seem difficult to get away from work, personal and financial responsibilities. Give yourself permission to step away, do something else which can help you develop a new point of view. Have lunch away from your work desk. It’s important not to ignore your stress triggers (those bills have to be paid sometime), but even just 20 minutes to take care of yourself is helpful.

Exercise

Research has continuously highlighted how exercise benefits your mind as much as your body.

We keep hearing about the long-term benefits of a regular exercise routine. But even a 20 minute walk, run, swim or dance session in the midst of a stressful time can have an immediate impact.

Laugh a little

Neuroscience has investigated how our brains are interconnected with emotions and facial expressions. Therefore, when we experience stress, our face would hold a lot of the stress. The reverse can also be true; laughs can help relieve some of that tension and improve the situation.

Get social support.

Connect with those who are close to you. Sharing your thoughts with others relieves the burden. Ensure that it is someone who you trust and feel validated by.

Take meditating moments

Being present in the moment, the here-and-now, reduces stress. Prayer or meditation for example assists the mind and body to achieve a relaxed state. Mindfulness can help people open their mind to other perspectives, develop self-compassion, forgiveness and gratitude.

HAVE YOUR SAY

Like our Facebook page and follow us on Twitter.

For news straight to your phone invite us:

WhatsApp – 072 069 4169

Instagram – zululand_observer