What is stress?

Stress (roughly the opposite of relaxation) is a medical term for a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response called the general adaptation syndrome, first described in 1936 by Hans Selye in the journal Nature.

Selye was able to separate the physical effects of stress from other physical symptoms suffered by patients through his research. He observed that patients suffered physical effects not caused directly by their disease or by their medical condition.

Selye described the general adaptation syndrome as having three stages:

• alarm reaction, where the body detects the external stimulus
  
• adaptation, where the body engages defensive countermeasures against the stressor
  
• exhaustion, where the body begins to run out of defences

Stress includes distress, the result of negative events, and eustress, the result of positive events. Despite the type, stress is additive. If your dog dies and you win the lottery, one does not cancel the other, both are stressful events.

Stress can directly and indirectly contribute to general or specific disorders of body and mind. Stress can have a major impact on the physical functioning of the human body. Such stress raises the level of adrenaline and corticosterone in the body, which in turn increases the heart-rate, respiration, blood-pressure and puts more physical stress on bodily organs. Long-term stress can be a contributing factor in heart disease, high blood pressure, stroke and other illnesses.

Article adapted from http://en.wikipedia.org/wiki/Stress_%28medicine%29

Managing Stress In The Workplace

We have all at some time or other experienced stress in the workplace.
But before we begin to examine ways to reduce and control our stress levels, let me ask you a question – what does the word stress mean to you? For most people it has a negative connotation like headaches, unpleasant feelings, sleepless nights worrying- that sort of thing. There is no doubt about it that excessive stress can cause physical and emotional problems that could damage your health and stress out of control most certainly can cause tension in the workplace which can spill out into your private life as well.
If you are used to expecting stressful feelings when you have to meet a deadline or prepare a piece of work for instance, rather like Pavlov’s dogs salivating at the sound of the bell regardless I food was there or not, your work deadline may also trigger all the symptoms of stress.

This shows just how powerful are thoughts are when we are dealing with stress. What messages do you give yourself? Are they causing more stress by being alarming “ if I don’t get this hob done the boss will have a go at me and I might lose my job and then how will I pay the mortgage…t hat sort of thing or are your thoughts reassuring.. Right I have six hours to meet the deadline so let’s jot down some ideas and categorise how best to meet the expectations. I know I can do it, I have done it before”

By getting your thoughts back onto a positive track rather than a panic one, is the beginning of controlling the situation more effectively, which in turn improves your concentration and your work productivity.

So let’s look at some of the ways in which you can begin to make some changes to better manage your stress levels.

Exercise is an excellent source of stress release. It aids in reducing physical stress by excessive weight and strain on the body and it builds stamina. But also it improves the blood flow to the brain, which can help bring extra oxygen to the thought processes. It also causes the release of endorphins- the happy chemicals that leave you with a sense of wellbeing. Make sure whatever exercise you choose is regular, customised for your body and age and most importantly fun so you will want to do it!

Eating well makes a difference to how you cope with stress. Too many stimulants like caffeine can irritate you, smoking can tire you and alcohol can drain you of energy. Eating a well balanced diet of fresh fruits and vegetables, significant carbohydrates like rice and bread and a smaller amount of protein like fish and chicken can make you feel more balanced in your life than someone who grabs a chocolate bar on their rush to work – a quick hit of energy with the quick down of energy to follow.

Look at the way you are at work. Are you someone that criticises yourself, feels you can never do well enough- the perfectionist?
Or do you think you must always be in control or be seen as weak, worry about how you appear to others when you are nervous or find it difficult to delegate – issues with control

Or are you someone that builds your self-esteem on what others say about you. Better at caring for others than yourself and hold back from saying anything that others might find uncomfortable – are you a people pleaser?

If you see aspects of yourself in any of these categories, why not challenge these beliefs- try acting differently and see how you feel. For instance if you feel that you have too much work to do but find it hard to delegate because of your need to control, why not try asking for some help and delegating some of the responsibilities- work as a team- see what happens

Be aware of the beliefs that you hold about yourself that can affect your behaviour. By recognising these traits, you have the choice to go along as ever or to make the beneficial change.

Monitor your stress levels and learn to use positive ways of thinking to diminish them. It takes practice but it is worth it. Review the facts, what is your evidence- is there another way to deal with or see the situation?

If not what is the worst possible scenario that could happen and what really is the most likely outcome. We often think the worst when in reality it rarely is the most likely outcome.
Breathe deeply three times, drawing your breath down into your diaphragm. As you draw the breath down, feel the life giving energy circulating around your body and as you breathe out visualise all the stresses and strains leaving your body. Whenever you feel stressed, remember this simple tip to reduce your physical stress. As you exhale you might say to yourself relax or all is well or whatever makes your mind feel better too!

Outside of work, learn to give yourself time for relaxation. Have a long bath, read a novel, listen to some music or watch a favourite film. Maybe do some leisurely gardening, go for a walk and connect with nature again, meet up with friends, go out for a meal – learn to enjoy yourself

Diana Luke © 2003