LET’S TALK ABOUT STRESS

QUIZ LET’S START BY ANSWERING THE FOLLOWING QUESTIONS BY STATING YES/NO

1. I get constipated quite often.

2. My tummy is easily upset leading to discomforts.

3. I am that type of person who easily gets ‘flu.

4. I am often aware of dryness in my mouth.

5. I usually get impatient when delayed by elevators, people and traffic lights because I am almost always in a hurry.

6. I easily perspire leading to sweaty palms

7. I am usually aware of my heartbeat even when I am not doing anything physical

8. When I get upset, it takes time for me to calm down.

9. Naturally I am that person who is usually concerned about making a fool of myself in front of people.

10. I don’t really enjoy the job that I do, but I need the money.

NB: If you have answered YES to 5 or more of the above questions then you need this article. If you answered NO, to all or most of them, you still need this presentation. SO LET’S GO!

In the University of Life, stress is not an elective course but a compulsory course of the curriculum. The issue is not how much stress but how you respond to that stressor. Effective leaders learn how to manage their own stress and that of the team they lead. They see stressful situations as opportunities for growth.

WHAT IS STRESS ANYWAY?

1. Stress

The response of the sympathetic nervous system to a perceived or actual threat. (Rodney Cooper)

● NB: the sympathetic nervous system plays a key role in the stress response. activation of the sympathetic nervous system during stress is often termed the fight or flight response

● Stress is a broadly defined situation in which there exists a real or potential threat to homeostasis. (Widmaier E.P, Raff H and K.T. Strang 2006-Vander)

● Mental and/or physical condition that results from a perceived threat of danger (physical or emotional) and the pressure to remove it. ( Rue and Byars,2003)

● The non-specific response of the body to any demand for change. ( Hans Selye)

2. WHAT IS THE PHYSIOLOGY OF STRESS?

The brain responds to acute stress (e. g. a lion) by activating the hypothalamic pituitary adrenal (HPA) system. This leads to release of stress hormones such as glucocorticoids and cortisol. Cortisol organizes the heart, lungs, circulation, metabolism, immune system, and skin to deal with the stressor.

Catecholamines are also released such as dopamine, norepinephrine, and epinephrine. Catecholamines activate the amygdala to trigger an emotional response that is fear.

There is also release of neuropeptides responsible for decreasing sleep, increasing alertness, increased sense of anxiety and an increased urgency to run away - the fight/flight response. Catecholamines also influence memory. Frontal lobe activities concerned with STM are suppressed leading to concentration inhibition and rational thought. This leads to a quick reaction but interferes with the ability to handle difficult social or intellectual tasks during that time. The hippocampus stores the experience in LTM.

Once the acute threat has passed, levels of stress hormones return to normal leading to relaxation.

3. WHAT ARE THE EFFECTS OF STRESS ON BODY SYSTEMS –STRESS AFFECTS ALMOST ALL

BODY SYSTEMS AS THEY ARE GEARED UP TO MEET PERCEIVED DANGER. STRESS RESPONSES ARE THUS BENEFICIAL IN A CRITICAL, LIFE OR DEATH SITUATION HEART, LUNGS, CIRCULATORY SYSTEM

- Increased heart rate raised BP, raised respiratory rate

– lungs take in more oxygen. Blood flow increases by 300 to 400%

. IMMUNE SYSTEM RESPONSE

- Immune molecules sent to more important areas such as the skin and lymph nodes.

MOUTH AND THROAT

- fluids diverted from non-essential locations including the mouth this leads to dryness and difficulty in talking, spasms of the throat muscles leading to difficulty in swallowing

SKIN’S RESPONSE

Blood moves away from the skin to support the heart and muscle tissues leading to a cold clammy and sweating skin. The scalp also tightens so that the hair seems to stand up.

METABOLIC RESPONSE - Reduced digestive activity.

4. WHAT ARE SOME OF THE TYPES OF STRESSORS? (WHAT YOU KNOW YOU CAN PREVENT OR MANAGE!) i). EXTERNAL STRESSORS –Physical stimuli such as pain, hot or cold temperatures. Psychological environments such as poor working conditions and abusive relationships. ii). INTERNAL STRESSORS – those that are physical such as infections and other illnesses and psychological stressors such as intense worry, feelings of worthlessness i ii). ACUTE STRESSORS –

● NOISE – may trigger a stress response e.g. during sleep

● Crowding

● Isolation

● Hunger

● Danger

● Infection

● Technology – video games

● Frequently ringing mobile phones

● Imagining a threat or remembering a dangerous event iv) CHRONIC STRESSORS

● Ongoing work pressure

● Long term relationship problems

● Loneliness

● Persistent financial worries.

5. WHO IS AT HIGHER RISK OF STRESS?

● Pastors and their spouses

● Older adults

● Women and working mothers

● Caregivers – women mostly affected. Increased stress if nursing a highly dependent patient (ICU, home based care) or nursing a difficult patient.

● The less educated

● The divorced or widowed

● The isolated the lonely

● Those in financial strain, long term unemployment and those without medical aid.

● People who are targets of racial (e.g. xenophobia) or sexual discrimination

● People who live in a war zone.

● Children whose parents are under stress

● Adolescent children – hormonal factors, changing of schools, poor grades, relationships etc.

● Those with a Type A Personality

6. WHAT ARE SOME OF THE CAUSES OF WORK RELATED STRESS?

● No control over situations

● Unreasonable performance demands

● Lack of effective communication

● Lack of effective conflict resolution methods

● Lack of job security

● Night shift, long hours, or both

● Too much time spent away from home and family

● Wages not matching levels of responsibility

7. HOW CAN STRESS BE REDUCED ON THE JOB?

● Advocate for improvement of working conditions at the workplace via HR and use a nonconfrontational approach

● Establish a network of friends at home and at work

● Restructure priorities, eliminate unnecessary tasks.

● If the job is unbearable, plan to execute a carrier change or change departments within the company, if not possible, schedule pleasant activities frequently during your free time and exercise everyday

● Define the problem – is it your problem?

Strategies To Relieve And Manage Stress Adapted From Elizabeth Scott

i). LAUGHTER AND HUMOR: relaxes tension and distracts from anger. Reduces the level of stress hormones. Leads to release of endorphins and enhances the immune system. NB: healthy children laugh as much as 400 times a day. Most adults laugh only 15 times a day.

ii). JOURNALING: involves writing feelings like you are talking to someone. Good for problem solving.

iii). PMR: Progressive Muscle Relaxation iv). PLAYING GAMES v). SEX: reduces the stress response and decreases BP. There is release of endorphins with orgasm. Relaxed deep breathing during and after sex relaxes the body and oxygenates the blood. The touch of foreplay is therapeutic. NB babies who are not touched may fail to thrive. vi). DEEP BREATHING vii). MUSIC THERAPY: used in conjunction with exercise. Can affect emotions instantaneously viii). Taking a walk: enjoy the scenery and also exercise. Walking increases blood flow to the brain, improves thinking skills and reduces age related shrinkage of the brain. ix). PLANT A GARDEN: therapeutic effect of nature and its beauty. x). TIME MANAGEMENT: have time to care for self, be organized at work, at home and at church. Consider delegating and also multitasking. Learn to say NO, set priorities, use shortcutsdishwashers, pre-cut veggies etc. have a routine especially in the evenings and morning, organize menus in advance. Be flexible in your routine to accommodate the unexpected e.g. sick kids. xi). DIET: eat a well-balanced diet. Reduce caffeine intake especially in the evenings. Also reduce sugar and salt intake. xii). Learn to be assertive in your communication: the ability to express one’s feelings and assert one’s rights while respecting the rights and feelings of others. Assertive communication is direct, open, and honest and clarifies one’s needs to the other person. It comes naturally for some, but a skill that can be learned. Helps reduce interpersonal conflict. Xiii). Do not procrastinate xiv). Consider continued education: learn something new xv). Have time to play: have fun, be creative, drawing, writing etc.

● Find a quiet place. Sit or lie down. Be comfortable.

● Tense all facial muscles. Make a tight grimace. Close your eyes as tightly as possible. Clench your teeth. Hold this for the count of ten as you inhale.

● Exhale and relax completely. Relax your face. Feel the tension leaving and enjoy the feeling.

● Completely tense your neck and shoulders inhaling and counting to 8. Exhale and relax.

● Continue down the body repeating the procedure with the chest, abdomen, upper limbs and lower limbs including buttocks.

8. OTHER STRATEGIES TO PREVENT AND MANAGE STRESS

● Shorten your to do list –remove should and keep musts. Delegate –use the Jethro principle Exodus 18

● Be tactful about certain subjects and be careful not to irritate people

– Ephesians 4:31-32 - Let all bitterness, and wrath, and anger, and clamor, and evil speaking, be put away from you, with all malice. And be ye kind one to another, tenderhearted, forgiving one another, even as God for Christ’s sake hath forgiven you.

● Live within your means – budget

● Meditate on God’s word

● Laugh and rejoice always –

Proverbs 17:22 - A merry heart doeth good like a medicine: but a broken spirit drieth the bones.

● Be gentle and trust God.

● Exercise

● Have time to rest and relax even 15 minutes during the day.

Consider the 4th commandment as well.

● Sleep well at least 5-7 hours.

● Express your feelings instead of bottling them up –. Be willing to compromise your wishes and not your values.

● Connect with positive people

● Live ethically – no fear of being found out

● Focus on the positives: OPTIMISM e.g.,

I. Philippians 4:8 - Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.

II. Mark 10:27 - And Jesus looking upon them saith, with men it is impossible, but not with God: for with God all things are possible.

III. Ephesians 3:20 – our God is able…

IV. 2 Corinthians 1:3-4 - Blessed be God, even the Father of our Lord Jesus Christ, the Father of mercies, and the God of all comfort; Who comforteth us in all our tribulation, that we may be able to comfort them which are in any trouble, by the comfort wherewith we ourselves are comforted of God.

V. Colossians 3:15 - And let the peace of God rule in your hearts, to which also ye are called in one body; and be ye thankful.

9. SUMMARY – 5 STEP APPROACH TO PREVENT AND MANAGE STRESS i. BE ABLE TO SAY NO ii. SCHEDULE ONLY 80% OF YOUR TIME iii. DELEGATE iv. BE SMART – SET REALISTIC DEADLINES AND WORK LOADS. v. FOCUS ON THE FIVE Fs –Faith, Family, Finances, Friends, and Fitness.

10.ASSIGNMENT: VISIT THESE SELECTED BIBLE VERSES THAT HELP MANAGE AND PREVENT STRESS

● 1 Peter 5:6-7

● Philippians 4:6-7

● Psalm 103:1-5

● Psalm 106

● James 1:2-4

● Matthew 6:25-27

● Matthew 11:28-30

● Psalm 9:9-10

● Psalm 16:8

● Psalm 46:1-3

● Psalm 34:17-19

● Psalm 36:3-6

● Romans 8:28

REMAIN BLESSED – YOU ARE TOO BLESSED TO BE STRESSED RHODA MAFUKIDZE (Pastor, Health and Adult Educator)

Author of: 31 Secrets To a Failproof Marriage

REFERENCES 1. Byars L.L. And Rue L.W. (2003). Management Skills and Application. McGraw-Hill. Boston

2. Passer M. W. and Smith R.E. (2001). Psychology Frontiers and Applications. McGraw Hill. Boston

3. Scott Elizabeth, 2013

4. OLD NOTES