STRESS MANAGEMENT by Jhodi-Ann Bowie Dean, PhD
Managing stress is a task that most of us are expected to master, however, few individuals seem to be truly skilled at this task when stressors become overwhelming. Perhaps we make assumptions about what it means to manage stress, without truly understanding what stress management entails. This article begins with an explanation of the concept of stress, followed by information regarding how to effectively manage your own stress. WHAT IS STRESS? Stress is the physiological and psychological response to an individual’s perception that the demands of the world exceed that individual’s ability to adapt, cope with, or meet those demands (Cohen, Janice-Deverts, & Miller, 2007). Although modern-day rhetoric positions stress as something to be avoided, our survival as a human species is dependent on healthy and consistent levels of stress throughout our lives. Healthy experiences with stress often cause us to adapt, adjust, cope, and thrive in ways that we would not have in the absence of it (Gonzáles-Morales & Neves, 2015). For instance, the stress of having monthly bills to pay propels us to work hard in our jobs and potentially pursue meaningful careers. The stress associated with overcoming daily challenges engenders human creativity and ingenuity that propels technological advancements. In fact, stress is an essential tool in our ability to learn (Ivey, Ivey, & Zalaquett, 2018).
Our colloquial understanding of stress, however, is of that which is severe and debilitating. When we experience high levels of stress for long periods of time, the result can often be seriously damaging to our mental and physical health. Excessive stress has been linked to psychological disorders such as depression and anxiety (Goessl, Curtiss, & Hofmann, 2017; Burke, Davis, Otte, & Mohr, 2005), as well as severe physical ailments, including cardiovascular disease, high blood pressure, suppressed immune response, weight gain, and cancer (Cohen, et al, 2007). UNDERSTANDING YOUR STRESS RESPONSE The first key to efficiently managing your own stress is recognizing and understanding how your own body and mind responds to stressors. For some, stress may result in tense muscles, shallow breathing, headaches, loss of appetite, lack of sleep, irritability, procrastination, or a variety of other responses. Knowing your unique response to stress is key to being able to apply the appropriate stress management techniques. Reflect on the last time you were under immense amounts of stress or discuss your common stress responses with a close loved one in order to accurately understand your common responses to stress.
TOOLS FOR MANAGING STRESS EFFECTIVELY 1. Physical Exercise – Physical exercise has been demonstrated through research to be the most effective stress management technique for individuals working in a variety of job settings. Any rigorous exercise that elevates the heart rate and increases blood flow is known to have a chemical impact on the brain that is similar to that of antidepressant medication. While many of us struggle to find the time and energy to engage in routine exercise, the benefit of it most certainly outweighs the drawbacks. 2. Nutrition – The physiological stress response is also directly linked to our internal nutritional resources. Nutritional deficiency can significantly increase the likelihood of hazardous physical ailments in response to stress. Additionally, while a healthy, balanced diet is ideal in combating stress, the simple act of eating regular meals on a consistent schedule can greatly improve our mental capacity. Simply put, don’t allow the demands of your daily life to prevent you from eating three square meals a day.
3. Sleep – Chronic levels of stress can cause the body to believe that one is at risk of harm or in danger. This can result in an inability to relax or sleep. Conversely, adequate amounts of sleep in the face of significant stressors can significantly improve the perceptions of one’s own ability to overcome or manage such stressors. Sufficient levels of regular sleep improve our physical and mental functioning and make us better prepared to tackle life stressors. Stick to a consistent sleep routine and eliminate all forms of blue light at least one hour before going to bed. Natural sleep aids, sound machines, and meditation exercises before bed can assist in improving the length and quality of sleep.
4. Progressive Muscle Relaxation (PMR) – PMR is a relaxation technique that involves the systematic tensing and relaxing of individual muscle groups, in order to relieve muscle tension and to create an overall sense of relaxation. PMR is a tool often used in psychotherapy for individuals who struggle with stress, anxiety, or trauma. This technique can be useful for those who store stress and tension in their muscles. The process of progressively teaching our various muscle groups how to relax can improve overall physical functioning, reduce pain and bodily tension, and even help to improve sleep. Several instructional videos for progressive muscle relaxation exist online. 5. Social Support – Social support both within and outside of the work environment can significantly lower stress levels. Social support often consists of behaviours that show caring and validation of others’ experiences or the provision of assistance to some problem. Since serious stress involves a perception of environmental demands that are higher than our own coping resources, social support provides the advantage of increasing the perception of external resources that can help an individual meet the demand(s) at hand. Additionally, several forms of social support can provide much-needed breaks from daily stressors. Such breaks are useful, in that, they improve emotional resources.
6. Mindfulness Meditation – Mindfulness is the process of focusing attention on the present moment. This skill has been directly linked to stress reduction and improved relaxation and happiness. Try to utilize two to five minutes in the mornings and in the evenings to do a simple mindfulness meditation exercise such as deep breathing, cloud watching, music meditation, or drawing. As you become consistent in practicing this activity daily, you may expand on the amount of time you spend in meditation. 7. Psychotherapy – In some cases, extreme levels of stress can be well managed through the use of regular psychotherapy. Psychotherapists provide a trusted, supportive, empathetic, and confidential space for individuals to discuss and tackle their stressors. The expertise of a trained psychotherapist can significantly improve one’s perception of their ability to overcome and adequately deal with stressors. The Jamaican Psychological Society provides a comprehensive listing of trained counselors and psychologists in each region of the country. Stress can propel us to maximize our potential but only if we learn how to use it effectively and if we prevent it from over-burdening our physical and psychological systems. By understanding how stress operates in your own life, as well as understanding your own unique response to stress, you’ll be better able to determine the right tools for managing stress in your own life.