When we face a stressful event, our bodies respond by activating the nervous system and
releasing hormones such as adrenalin and cortisol. These hormones cause physical changes in the
body which help us to react quickly and effectively to get through the stressful situation. This is
sometimes called the ‘fight or flight’ response. The hormones increase our heart rate, breathing,
blood pressure, metabolism and muscle tension. Our pupils dilate and our perspiration rate
increases. While these physical changes help us try to meet the challenges of the stressful situation,
they can cause other physical or psychological symptoms if the stress is ongoing and the physical
changes don’t settle down.
These symptoms can include:
• Headaches, other aches and pains
• Sleep disturbance, insomnia
• Upset stomach, indigestion, diarrhoea
• Anxiety
• Anger, irritability
• Depression
• Fatigue
• Feeling overwhelmed and out of control
• Feeling moody, tearful
• Difficulty concentrating
• Low self-esteem, lack of confidence
• High blood pressure
• Weakened immune system
• Heart disease
TIPS ON HOW TO MANAGE EVERYDAY STRESS
Identify warning signs and triggers of stress. Establish effective and meaningful routines. Find time with people who care and love. Practice relaxation and find time for meditation, yoga and exercises to improve
concentration. Notice self talk- avoid negative self talk and develop positive self talk. Improve self control. Do self assessment Be assertive to express your views, feelings and thoughts whenever necessary. Learn effective conflict resolution skills Manage your emotions and develop EQ. Set effective time management. Prepare work schedule and give priority to most urgent/important work. Select/choose work according to your capacity and ability. Practice good health habits and maintain good health. Develop effective communication and maintain healthy inter personal relationship. Develop empathetic attitudes. Identify your strength and limitations.
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