Stress Management- Building emotional strength & adopting a positive outlook

Stress is a normal reaction the body has when changes occur, resulting in physical, emotional and intellectual responses.

As per World Health Organisation (WHO), Stress can be defined as any type of change that causes physical, emotional or psychological strain. Stress is your body’s response to anything that requires attention or action. Everyone experiences stress to some degree. The way you respond to stress, however, make a big difference to your overall well-being.

What happens to the body during stress?

The body’s autonomic nervous system controls your heart rate, breathing, vision changes and more. Its built-in stress response, the “fight-or-flight response,” helps the body face stressful situations.

Physical symptoms of stress include:

• Aches and pains.
• Chest pain or a feeling like your heart is racing.
• Exhaustion or trouble sleeping.
• Headaches, dizziness or shaking.
• High blood pressure.
• Muscle tension or jaw clenching.
• Stomach or digestive problems.
• Trouble having sex.
• Weak immune system.

Stress can lead to emotional and mental symptoms like:

• Anxiety or irritability.
• Depression.
• Panic attacks.
• Sadness.

Healthy Ways to Cope with Stress

Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:

• Take breaks from watching, reading, or listening to news stories, including those on social media. It’s good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.
• Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.
• Take care of your body.
• Take deep breaths, stretch, or meditate.
• Try to eat healthy, well-balanced meals.
• Exercise regularly.
• Get plenty of sleep.
• Avoid excessive alcohol, tobacco, and substance use.
• Continue with routine preventive measures (such as vaccinations, cancer screenings, etc.) as recommended by your healthcare provider.
• Make time to unwind. Try to do some other activities you enjoy.
• Talk to others. Talk with people you trust about your concerns and how you are feeling. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor.
• Connect with your community- or faith-based organizations.
• Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.
• Recognize when you need more help. If problems continue or you are thinking about suicide, talk to a psychologist, social worker, or professional counselor.