Dr.Hans Selye, the father of stress theory, defined stress as “the non-specific response of the body to any demand made upon it’’.
The demand can be in the form of,
A threat, a challenge or any kind of change which requires the body to adapt. The response is automatic and at the same time immediate.
Stress is of two types:
• Eustress: It is good in nature and helps us perform better in our dealings with others.
• Distress: It is bad in nature and causes upset or makes us sick.
Common manifestations (symptoms) of stress:
Stress effects can be divided into four categories.
1. Physical effects: The affected person show:
-Fatigue (tiredness), headache, sleeplessness, body pain, stiffness of neck, low-back pain.
-Heart palpitations, chest pain, abdominal cramps (pain in the stomach), vomiting sensation.
-Trembling, cold extremities, flushing or sweating and frequent colds.
2. Mental symptoms:
-Decrease in concentration and memory power, mind racing back.
-Confusion, Loss of sense of humor.
3. Emotional effects:
-Anxiety, nervousness, depression, anger, frustration, worry.
-Fear, irritability, impatience, and short temper.
4. Behavioral type:
-Pacing, fidgeting, nail- biting, foot tapping, increased eating.
-Smoking, drinking alcohol, crying, yelling.
-Blaming others, throwing things and even hitting others.
Causes of stress: The causes are known as ‘’stressors or triggers’’.
Stressors are of two kinds: External and Internal types.
• External Stressors:
These are Noises, bright lights, bossiness and aggressiveness shown on you by some other person,
-Rules and red tapism in offices, death of a relative, loss of job, etc.
• Internal stressors: include
-Not getting enough sleep excess caffeine intake, pessimistic thinking, self- criticism
-Not able to achieve unrealistic expectations, Type-A (perfectionist) mentality.
It is important to note that most of the stress that we have, is actually self- generated and it is paradox that most of the times we blame other persons/ situations for our upset.
How to manage Stress?
1. Changing the lifestyle –Like taking less amount of coffee, tea, colas, etc.
2. Take a well-balanced diet and better not to consume the junk foods.
3. Doing exercises regularly (at least 30 minutes per day), five times per week.
4. Sleep adequately and ensure enough leisure time to do something which you like very much.
5. Do relaxation techniques, like meditation or self- hypnosis etc.
6. Change of stressful situations.
7. be assertive and managing the time and money systematically and carefully.
8. Refute negative thoughts, develop positive thinking,
9. Keep a sense of humor.
If we can learn to manage it, Stress is a positive stimulation for many achievements in life.
Please share your experiences in Stress Management.