Immunize Yourself Against Anxiety and Excessive Stress

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 What is Stress?

Stress is the psychological, physiological, and behavioral response by an individual when they perceive a lack of equilibration between the expectation placed upon them and their ability to meet those expectations and challenges, which over a period of time, leads to ill health.

Stress and Stressors

•      Stress: Anindividual's response to a situation that are threatening or challenging.

•      Stressor: A stimulus that causes stress.

Types of Stress

Stress is of two types

•      Eustress: It is a good stress like getting into college, get in engaged, winning the lottery etc.

•      Distress: stress from bad sources like difficult work environment, threat of personal injury, disease, clashes with boss etc.

Stages of Stress

There are three stages of Stress

  1. Alarm Stage
  2. Resistance Stage
  3. Exhaustion Stage

Alarm Stage

When an individualbegins to experience a stressful situation or perceiving something to be stressful then psychological and physical changes appear in your body. This experience or perception disturb your body's normal functioning and balance and it immediately induces your body to respond to these stresses as efficiently as possible.

•      Examples:-

Cardiac:  increased heart rate,

Respiratory:  increased respiration

Resistance Stage

•      At this stage your body tries to cope up or adapt to the stressors by initiating a process of repairing the damage caused by the stressor automatically. Your friends, family or co-workers may notice these changes in you before you do.So, it is important to examine their feedback to make sure you do not reached overburden.  Examples

•      Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, changes in eating habits, Insomnia, hypersomnia, anger, fatigue etc.

•      Cognitive indicators include: poor problem solving, confusion, nightmares, hypervigilance etc.

•       Emotional indicators include: tear fullness, fear, anxiety, panic agitation, depression, etc.

Exhaustion stage

•      This is the very crucial stage in which the stressors or effected individual is not being managed effectively and the body and mind are not able to repair and heal the damage itself.

Examples-

•      digestive disorders,

•      withdrawal,

•      headaches,

•      tension, Insomnia, loss of temper etc.

Stress Management

Stress management is "set of techniques and programs intended to help people deal more effectively with stress in their lives by analyzing the specific stressors and taking positive actions to minimize their effects".

There are 4 A’s of Stress Management

1. Avoid - learn to say no

2. Alter - make changes that impact your stress level for the better.

3. Accept – To accept things as they are and learn from past mistakes and accept them as “teachable moments.”

4. Adapt – Readdressed the requirementof an individual to getrightness in order to work or perform with less frustration.

Coping with emotions

•      Try Breathing relaxation techniques.

•      Try meditating or praying

•      Try throwing the negative thoughts away

•      Journaling

•      Try progressive muscle relaxation or exercising

•      Read the story of someone who admires you

•      Watch funny programs

•      Play with animals/pets

•       Reorganize your room

•      Make a to do list- of places you want to travel

Conclusion

It is really very essential to keep ourselves free form stress as well as to learn how to keep ourselves cool and calm. Need to follow a healthy life style and good food habits to live a balanced life and happy life. It is correctly said that acontented person can spread happiness around and a healthy mind and soul lives in a healthy body.

Dr. Rajnee Gaur

Sr. Assistant professor

JIE, JIMS, JEMTEC

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