Contents What is stress? About stress. Causes of stress. The stress response. Symptom of stress. Here are some things that can help keep stress under.

Contents• What is stress?• About stress.• Causes of stress.• The stress response.• Symptom of stress.• Here are some things that can help keep stress

under control:• Treatments of stress• Quiz

What Is Stress?• Stress is a feeling that's created when we react to particular events. It's the body's way of rising to

a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.

• The events that provoke stress are called stressors, and they cover a whole range of situations — everything from outright physical danger to making a class presentation or taking a semester's worth of your toughest subject.

• The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.

• This natural reaction is known as the stress response. Working properly, the body's stress response enhances a person's ability to perform well under pressure. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly

About stress• Some stress may help your body to prepare for certain challenges, so it's probably impossible

to live without any stress. But too much stress, especially if it's day in, day out, can cause physical and emotional problems.

• So that your body can respond almost instantly to challenges, many of its control mechanisms happen without you having to think about them. This involuntary control of things, such as how fast your heart beats, is achieved by a network of nerves called your autonomic nervous system. This is an essential part of the 'fight or flight' response.

• As well as triggering responses in muscles, including your heart, your autonomic nervous system sends signals to your hormonal system, triggering the release of chemical messengers such as adrenaline. These are released into your bloodstream and travel all around your body contributing to the 'fight or flight' response by, for example, making you more alert, boosting your blood pressure and releasing sugars into your bloodstream. This results in a heightened - or stressed - state that prepares your body for optimum performance in dealing with a situation.

• The stresses we face in our everyday lives - such as deadlines at work or money troubles - don't really trigger a 'fight or flight' response. However, they do release the same stress hormones, and this natural reaction can damage your health and reduce your ability to cope.

• Overall, if you're under long-term stress you're at greater risk of developing disease or dying prematurely.

Causes of stressMany things (or the anticipation of them) can lead to stress. These include:• pressure to perform at work or school • money worries • family and relationship problems • arguments • divorce • bereavement • unemployment • moving house • threats of physical violence

Often there is no particular reason for developing stress, and it's caused by a build-up of a number of small things.

It's important to differentiate between temporary stress that you know will go away when a situation is resolved, and long-term or chronic stress. Most people can cope with short periods of stress. Chronic (continuous) stress is much harder to deal with, and can be psychologically, emotionally damaging, to you and your friends and family.

When you find an event stressful, your body undergoes a series of changes, called the stress response. There are three stages to this response. They are:

Stage 1 - Mo b ilizing EnergyAt first, your body releases adrenaline, your heart beats faster, and you start to breathe more quickly. Both good and bad events can start this reaction: the night before your wedding or the day you lose your job.

Stage 2 - Consuming Energy StoresIf, for some reason, you do not escape from the first stage, your body begins to release stored sugars and fats from its resources. At this stage, you will feel driven, pressured and tired. You may drink more coffee, smoke more, and drink more alcohol than is good for you. You may also experience anxiety, memory loss, catch colds or get the flu more often than normal.

Stage 3 - Draining Energy StoresIf you do not resolve your stress problems, the body's need for energy will become greater than its ability to produce it, and you will become chronically stressed. At this stage, you may experience insomnia, errors in judgement, and personality changes. You may also develop a serious sickness, such as heart disease, ulcers or mental illness.

The stress response

Symptoms of stressEveryone reacts to stress differently. However, there are some common symptoms to look out for. People who are chronically stressed may have:• periods of irritability or anger • apathy or depression • constant anxiety • irrational behaviour, mood swings and be oversensitive • loss of appetite • a tendency to comfort eat • an inability to concentrate or make decisions • loss of sex drive • an increased likelihood of smoking, drinking, or taking recreational drugs

There can also be physical effects, which may include the following:• excessive tiredness • sleep problems • tearfulness • frequents colds and infections • high blood pressure • skin problems, such as eczema • aches and pains from tense muscles, including neck ache, backache and tension headaches • increased pain from arthritis and other conditions • feeling sick and dizzy • stomach problems including constipation, diarrhoea or ulcers • for women, missed periodsIn times of extreme stress, people may tremble, hyperventilate (breathe faster and deeper than normal) or even vomit. For people with asthma, stress can trigger an asthma attack.

Stressed Out by the Health Care Debate?

Stress Effect on Body

Here are some things that can help keep stress under control:Here are some things that can help keep stress under control:

• Take a stand against overscheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.

• Be realistic. Don't try to be perfect — no one is. And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!). If you need help on something, like schoolwork, ask for it.

• Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological "sleep clock" shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.

• Learn to relax. The body's natural antidote to stress is called the relaxation response. It's your body's opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you're caught up in stressful situations. (Click on the button to try one.) And ensure you stay relaxed by building time into your schedule for activities that are calming and pleasurable: reading a good book or making time for a hobby, spending time with your pet, or just taking a relaxing bath.

• Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) And eat well to help your body get the right fuel to function at its best. It's easy when you're stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever. Some people may turn to substance abuse as a way to ease tension. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body's ability to bounce back.

• Watch what you're thinking. Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you're out of practice, or tend to be a bit of a pessimist, everyone can learn to think more optimistically and reap the benefits.

• Solve the little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to stress. Develop skills to calmly look at a problem, figure out options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life's bigger ones — and it and can serve you well in times of stress.

Treatment of stressThere are a number of ways of tackling stress and preventing it from returning or affecting you as much. You will need to identify its cause and then review your lifestyle to make changes.

1) Self-helpIt's important to make time for exercise. Exercise helps to use up the stress hormones that cause your symptoms, giving you a sense of wellbeing and helping your muscles to relax. Even a brisk walk for 30 minutes every a day can help.

Another good way to tackle stress is to talk to your friends or family - sharing your worries can help you to look at how you react to stress in a new light. It's important to talk directly to your manager if you're suffering from work-related stress. Your manager has a duty to take reasonable steps to try to resolve the problem.

Other ways to help yourself deal better with stress include the following:• delegate or share your work responsibilities• learn to be more assertive - say no to things you know you can't do well or aren't your responsibility • don't drink too much alcohol or caffeine or take illegal drugs - these will not help you to cope better and may make you ill • eat a healthy, balanced diet, rich in fruit and vegetables - avoid giving into 'bad' food cravings and try not to skip meals as it may make you feel worse• set aside time to organise yourself and prioritise tasks, going through them one at a time• take up a new hobby or interest to take your mind off things• have some fun - do something you love, even if it's just listening to music

Treatment of stress2) Stress managementThere are four basic approaches to dealing with stress:• removing or changing the source of stress • learning to change how you react to a stressful event• reducing the effect stress has on your body • learning alternative ways of coping

Stress management techniques aim to promote one or more of these approaches. You can learn these techniques from self-help books, attending a stress management course Or at therapy sessions run by a counsellor or psychotherapist.

3) Medicines• Sometimes, your doctor may prescribe medicines such as antidepressants.

4) Complementary therapies• Aromatherapy, reflexology and massage may provide a quiet, relaxed environment in which you can wind down. • Learning relaxation techniques such as meditation, self-hypnosis, visualisation and breathing exercises can also help you to relax. • Yoga or Pilates may help you to control your breathing in stressful situations. They may also help you sleep better and relieve stress-related physical pains such as stomach pains, muscle pains and headaches.

Quiz 1. Physical danger can cause stress. a) True b) False

2. Which of the following is not a sign of stress: a) cold hands and feet b) tense muscles c) low blood pressure d) increased sweating

3. Having too much work to do or having problems with your coworkers can cause stress. a) True b) False

4. There is good stress and there is bad stress. a) True b) False

5. Most people say they never get stressed. a) True b) False

6. Stress can cause which of the following: a) overeating b) smoking c)drinking too much alcohol d) all of the above

7. It is best to keep your emotions to yourself. a) True b) False

8. Stress can always be avoided. a) True b) False

9. Which of the following can cause stress? a) a job interview b) a wedding c) a driver's test d) all of the above

10. Which of the following help in dealing with stress? a) exercise b) cigarettes c) alcohol d) caffeine

11. All stress is a reaction to something that has just happened (like an accident) or some continuing problem (like problems with your b oss or teacher.) a) True b) False

12. Ways to prepare yourself to deal with stress include: a) finding support through friends, organizations, new activities b) organizing your life style c) reexamining your obligations d) all of the above

Quiz 13. Stress can cause the following symptoms: a) anxious and depressed feelingsb) obsessive-compulsive personalityc) persistent coughd) fever and chills

14. The following psychological issues can trigger stress: irrational ideas about how things should or must bea) beliefs that you are helpless or can't handle a situationb) drawing faulty conclusions like you’re to blame for a

situation outside of your controlc) all of the above, and more

15. Stress can caused by external or environmental factors such as: a) changes in your life, trauma or crisesb) small daily hassles, conflicts or unpleasant peoplec) barriers that prevent you from reaching your goals

or feeling like you don’t have control over your lifed) all of the above and more

16. When confronted by a severe stressor, your bowel and intestinal muscles contracta) your liver releases glucose to provide instant energy to

muscle cells b) your lungs expand to take in more oxygen, your heart beats

faster and your blood pressure rises c) all of the above

17. Stress can cause heart pain and even heart attacks because: a) stress increases your cholesterol level b) the physical symptoms caused by the stress hormones

strain your heart and artery liningsc) it may increase your cholesterol level d) all of the above

Quiz Answers 1. Physical danger can cause stress. a) True b) False

2. Which of the following is not a sign of stress: a) cold hands and feet b) tense muscles c) low blood pressure d) increased sweating

3. Having too much work to do or having problems with your coworkers can cause stress. a) True b) False

4. There is good stress and there is bad stress. a) True b) False

5. Most people say they never get stressed. a) True b) False

6. Stress can cause which of the following: a) overeating b) smoking c)drinking too much alcohol d) all of the above

7. It is best to keep your emotions to yourself. a) True b) False

8. Stress can always be avoided. a) True b) False

9. Which of the following can cause stress? a) a job interview b) a wedding c) a driver's test d) all of the above

10. Which of the following help in dealing with stress? a) exercise b) cigarettes c) alcohol d) caffeine

11. All stress is a reaction to something that has just happened (like an accident) or some continuing problem (like problems with your b oss or teacher.) a) True b) False

12. Ways to prepare yourself to deal with stress include: a) finding support through friends, organizations, new activities b) organizing your life style c) reexamining your obligations d) all of the above

Quiz Answers13. Stress can cause the following symptoms: a) anxious and depressed feelingsb) obsessive-compulsive personalityc) persistent coughd) fever and chills

14. The following psychological issues can trigger stress: irrational ideas about how things should or must bea) beliefs that you are helpless or can't handle a situationb) drawing faulty conclusions like you’re to blame for a

situation outside of your controlc) all of the above, and more

15. Stress can caused by external or environmental factors such as: a) changes in your life, trauma or crisesb) small daily hassles, conflicts or unpleasant peoplec) barriers that prevent you from reaching your goals

or feeling like you don’t have control over your lifed) all of the above and more

16. When confronted by a severe stressor, your bowel and intestinal muscles contracta) your liver releases glucose to provide instant energy to

muscle cells b) your lungs expand to take in more oxygen, your heart beats

faster and your blood pressure rises c) all of the above

17. Stress can cause heart pain and even heart attacks because: a) stress increases your cholesterol level b) the physical symptoms caused by the stress hormones

strain your heart and artery liningsc) it may increase your cholesterol level d) all of the above

Useful Links

Minister of Health Pehin Dato Hj Suyoi (L) presenting the counselling brochure to a representative at the opening of the Counselling Unit.

Picture: BT/Jefrisalas Fitri Shahminan BANDAR SERI BEGAWAN MOH handles stress through Counselling unit

Friday, March 5, 2010

MoH handles stress through Counselling UnitTHE Minister of Health emphasised the importance of handling stress effectively among health staff to ensure that healthcare services remain efficient.www.bt.com.bn/en/.../moh-handles-stress-through-counselling-unit