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DEALING WITH STRESS



Stress is not necessarily a bad thing, despite its generally negative image. It is an inescapable part of being human and a normal response to challenge. Without a certain amount of pressure, such as hunger, we might never get out of bed in the morning nor seek the wherewithal to eat. Positive stress is the incentive to do our best, the buzz of excitement before a big event, or the element of risk that sustains ambition. A life without any challenge, with too little to do and too much time, can be as great a source of negative stress as too much work and too many deadlines.

THE STRESS RESPONSE

Psychologists and stress experts have described stress as the experience of situations or environments that tax our resources and endanger well-being. Causes of stress, known as "stressors," may range from the life threatening - being held up by an armed robber, for instance - to the relatively harmless and routine, such as a ringing telephone. Between these two extremes is an enormous spectrum of potential stressors, both external (from life events such as bereavement to environmental factors such as pollution) and internal (attitudes, memories, expectations, and emotions such as guilt and fear). As the number and magnitude of these increases, the ability to handle them decreases.

Exposure to stressors prompts the stress response: a primitive "fight or flight" biochemical reaction that puts body systems on red alert. Originally, fighting or running away from the danger used the energy created and "mopped up" the stress hormones generated. Nowadays, stress is more likely to be psychological and, since dealing with it is likely to involve physical action, stress hormones can build up. Rapid successive episodes of psychological tension, such as moving from a traffic jam to a work confrontation, can cause stress hormones to accumulate and damage the body.

The body's response to stress, the "fight or flight" response, which triggers stress hormones, evolved to cope with physical danger, such as an attack by a wild animal. In the modern world, the stresses we face are more likely to be mental and emotional, but this can make people vulnerable to a harmful buildup of stress hormones.

CHANGING YOUR ATTITUDE

Different individuals respond to stress in different ways - and how, or if, we cope depends largely on how we perceive stress. The most vulnerable type of people tend to be those full of suppressed anger, obsessive worriers, or pessimists, who generally see any unfamiliar or ambiguous situation as threatening, while those with a more positive attitude appear better equipped to cope. the good news is that it is possible to change your attitude and behavior so that stress can become a more manageable, even positive, experience. This may mean taking a few basic measures to restructure you life, or practicing relaxation techniques. It could involve something as deceptively simple as developing a network of friends and talking through problems, acquiring a pet, or becoming involved in a club or organization that offers social support.

Research has found that the ability to stay fit and cheerful under stress was linked to commitment to self, job, family, and community, the acceptance of change as part of life, a feeling of control over life, and the belief that you can influence events.

STRESS MANAGEMENT TECHNIQUES

Arrive at work early enough to plan the day's tasks. Organize your day to avoid rushing. Become assertive: learn to say no so that you do not take on too much. Delegate: Hand over jobs that other people can do. Prioritize tasks to make the most efficient use of time. Eat a light lunch, away from your place of work, if possible. Avoid skipping meals and try to eat a balanced diet. Avoid working late and take a few quiet minutes alone after work. Make time for relaxation. Aim for 6-8 hours of sleep each night.

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