STRESS MANAGEMENT Margaret Muriithi

What is stress? Specific response of the body to any demand made upon it. It may be physical, chemical or any emotional factor that causes body or mental tension and may be a factor in causing disease. Your body's way of responding to any kind of demand or threat

Immediate physical effects of stress When one feels threatened your nervous system responds by releasing a flood of stress hormones including adrenaline and cortisol which rouse the body for emergency action e.g. Your heart pounds faster Muscles tighten Blood pressure rises Breath quickens Senses become sharper

Effects of the physical changes Increase your strength and stamina Speed your reaction time. Enhance your focus. This is known as flight or fight.

Types of stress They are mainly two: A). Eustress:- This is positive response from the body. Demands made to the body till the individual will do something positive. B).Distress:- This is the negative response from the body after a demand.

Causes Of Stress In Your Work Place Being unhappy in your job. Having a heavy workload or too much responsibility Working long hours Having poor management, unclear expectations of your work or no say in the decision, making process. Being insecure about your chance of advancement or risk of termination Having to give speeches in front of colleagues Facing discrimination or harassment at work, especially if your company isn't supportive .

Life Stressors Death of loved one Divorce Increase in financial obligation Getting married Moving to a new home Chronic illness or injury Emotional problems/ depression, anxiety, anger, grief, guilt, low self esteem.

Taking care of an elderly or sick family member Traumatic event i.e. natural disaster, theft, rape or violence against you or a loved one. Sometimes stress comes from the inside rather than the outside. You can stress yourself out just by worrying about things.

Fear and uncertainty- terrorists Attitudes and perceptions (a phone getting stolen). Unrealistic expectations. No one is perfect if you want everything right all the time. Change, any major life change can be stressful( divorce, a wedding, anew child).

Your stress level will differ based on your personality and how you respond to situations. Some people let everything roll off their back while other worry themselves sick.

Positive Effects Of Stress Stress helps you stay focused and do the best Stress helps you stay energetic Stress helps you stay alert During emergency stress can save ones life; by giving you extra strength to defend yourself.

Negative effects of stress The body's autonomatic nervous system often does a poor job of distinguishing between daily stressors and life threatening events When stressed over an argument with a friend, a traffic jam, your body may react as if you are facing life or death situation

When one is repeatedly experiencing the fight or flight stress response in your daily life, the effects will be Pain in the parts of the body Heart disease Digestive problems Sleep problems Depression Weight problems Speed up aging process Immune system goes down so one gets host of mental and emotional problems

Signs And Symptoms Of Stress Cognitive Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying

Emotional Moodiness Irritability or short temper Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness

Physical Symptoms Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain/ rapid heart beat Loss of sex drive Frequent colds

Behavioral symptoms Eating more or less. Sleep too much or too little. Isolating yourself from others. Neglecting responsibility. Using alcohol, cigarettes or drugs. Nervous habit e.g. Nail biting, pacing

Ways Of Managing Stress Support Network ( social engagement). People with strong network of supportive friends. The more lonely you are and isolated the less opportunity to utilize social engagement and the greater your vulnerability to stress.

Your Exercise Levels Exercise regularly for 30 minutes helps Tone your body Lift your moods Relief stress Relief anxiety Relief anger Relief frustration

Your Diet The food you eat can have a great effect on your mood and how well you cope with life stressors e.g eating a diet of processed foods worsens symptoms of stress One should eat: fresh fruits Vegetables High quality protein Healthy fats ( omega 3 oil)

Your Sense Of Control Be confident in yourself and have ability to influence events

Your Attitude And Outlook Optimistic people (positive) are more stress hardy They embrace challenges Have a sense of humor Accept that change is a part of life

Ability To Deal With Your Emotions Control your emotions but don’t let your emotions control you. You are vulnerable to stress if you don’t know how to calm and soothe yourself.

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.

The End Margaret Muriithi