KEEPING WELL
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WELLNESS FOR ALL
under pressure
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PHOTO: Corbis
iven Singapore’s perennial quest for excellence, it should come as no surprise that stress is a way of life in this country. Right from childhood, many of us have been inculcated to strive to be the best in what we do. And when we grow up and become parents ourselves, we tend to fret over our children’s education, getting that ‘life-‐changing’ job and paying our bills. Yet what exactly is stress, and is it a cause for concern? According to Dr Marcus Tan, Medical Director and Consultant Psychiatrist at Nobel Psychological Wellness Clinic, “The stress reaction refers to a series of physical and psychological adaptations the body makes to help it manage the threatening situation better.” This normal response sends stress hormones such as adrenaline and cortisol flooding through the body for a ‘turbo charge’, and can result in the following: increased blood pressure, raised heart rate, hyperventilation, muscular tension, heightened vigilance and decreased reaction time. However, this isn’t necessarily a bad thing. In primitive times, the stress response gave an edge to man’s reflexes so that he could escape predators. And though we don’t live in caves anymore, our stress reaction still comes in useful for boosting concentration and enhancing awareness for us to, for instance, cram for that big exam or close an important deal. In the short-‐term, these reactions can help us rise to the challenges that we might face. “However, if stress levels become overwhelming, intense feelings of anxiety,
depression and other uncomfortable sensations can occur,” says Dr Tan. “Chronic stress reactions occur when these adaptations are sustained due to long-‐term exposure to stress.”
Chronic stress: the dangers
Examples of situations that can lead to chronic stress can include working in an overly hectic or hostile environment or living in a home with an abusive atmosphere. But there are also intrinsic factors that can cause it, such as the way you react to stress, the types of expectations you have and the way you perceive challenges or obstacles. A low resilience to stress or the inability to manage stress can also increase the risk of chronic stress, adds Dr Tan. “An individual’s personality traits and level of maturity can modify how he or she perceives and manages stress. As such, what is stressful to some may be less so to others.” When a person is chronically stressed, almost every system in his or her body can be disrupted. Kept in the ‘fight or flight’ mode, the body is overloaded with stress hormones and this can give rise to serious health problems. “Under these circumstances, the very stress response intended to protect us from harm can end up hurting us both emotionally and physically,” Dr Tan explains. Some detrimental effects of chronic stress include a higher blood pressure and lowered immunity. “Overall, a person’s risk of heart attack and stroke is increased, notes Dr Tan. “Infertility, premature ageing, anxiety disorders, depression, substance or alcohol
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KEEPING WELL
addictions and even cancer have also been associated with this condition.” Some studies even suggest that long-‐term stress can even ‘rewire’ the brain, leaving people more vulnerable to anxiety and depression. Other problems such as sleep disorders, digestive problems, obesity and eczema have also been linked to it.
Keep calm and carry on
With hectic schedules, multitasking and numerous responsibilities being a part of everyday life, stress is not something we can easily avoid. But, as Dr Tan notes, stress management is an
important skill to adopt in order to control and manage its potential ill-‐effects. The key is to take charge of the situations, the environment and your own response to its triggers. Stress management involves changing tension-‐inducing situations where possible or adapting the way you respond to the situation if you cannot change it. “When it comes to managing stressful situations, it is important to look for things in the situation that you can change, such as your response,” says Dr Tan. “For example, you can avoid unnecessary stress by being more assertive, saying no and/or avoiding people who tend to
HOWSTRESSEDAREYOU? Tick the number of statements that you agree with. I dread returning to work after the weekend and this feeling causes me to feel moody.
I am frustrated by my family and
friends when they share their problems with me and I can’t be sympathetic or patient to listen to them.
I speak less to my friends and
colleagues and I can’t be bothered to hold social conversations with them.
At the end of a work day, I try to get away from people as soon as I can.
I feel overwhelmed by my
responsibilities at work and at home and seem to be falling behind.
I can’t seem to see the funny side of things anymore.
I find social engagements tiring and frustrating.
I am tired almost all the time. I don’t find any of the things I used to enjoy fun.
I feel trapped. I can’t find the will to do things
I can’t find the energy or
enthusiasm for work, my exercise regime, family time or outings with friends.
that I know will help make me feel better; I find excuses to any suggestions that people make.
Score: If you ticked... Less than 3 statements: You are exhausted, but you have not reached a point of excessive stress. 4 to 6 statements: You are starting to feel the strain of excessive stress. More than 6 statements: You are likely to feel worn out from excessive stress. Try to reduce your stress triggers and seek help if you feel overwhelmed. Adapted from: Psychologytoday.com, money.cnn.com.
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WELLNESS FOR ALL
vex you. Also, refrain from putting more items on your to-‐do-‐list than you can cope with.” One good way is to take charge of each day by planning your time and prioritising what needs to be done first. “Take care of yourself and make time for rest and relaxation,” Dr Tan advises. “Also, make effort to maintain a social support network. Talking to a friend or mentor can be beneficial. Humour can also provide substantial relief. Laughing at ourselves or looking at issues in a light-‐hearted manner may allow us see things from a different point of view.” If you’ve got a lot on your mind, keep a stress journal; it can help you understand your stress triggers. Reflect on how you respond to these triggers and how you can better manage them next time.
Talk it out
PHOTOS: Corbis, Getty Images
“If need be, bring your symptoms to the attention of your family doctor,” advises Dr Tan. “Apart from supportive counselling, there are certain medications that can help until you gain control of the situation at hand”. He also reminds us that stress is an inevitable part of life. “Granted that there will be stressors in our lives that we cannot avoid, we also have to learn to adapt and accept. To do so, it can be helpful to reframe the way we see our problems,” he adds. “Learn to be conscious of how the issues at hand relate to the big picture. At times, adjusting our expectations can help take away some of the stress we impose on ourselves”. Ultimately, it is important to manage stress and not let it manage you. Good stress management — the ability to roll with the punches as well as tackle challenges and life-‐ changes positively, such that you re-‐frame a problem as an opportunity — can lead to personal growth and be an empowering and rewarding personal achievement.
STRESS MANAGEMENT Say yes to saying ‘No’ It’s okay to turn down work, new responsibilities or social appointments. Know what your limits are. Prioritise your day or week with a list of tasks and distinguish the things you can eliminate or delegate.
Focus on total wellness Make a habit of ensuring adequate rest, healthy eating and regular exercise. Keeping the body in good shape can help keep your immunity levels up and counteract the effects of stress. Exercise too can help as it releases endorphins — a ‘happy hormone’.
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Channel positive energy Focus on the things you are blessed with instead of the things that get you down. Don’t think about work during the weekend and enjoy the time you have to yourself.
Avoid the stressors If there’s a person or situation that constantly stresses you out and you can’t fix the conflict, avoid or limit the amount of time you spend with that person or being in that situation.
Change your perceptions If you can’t alter the situation or avoid a stress trigger, try to change the way you perceive it. Stuck in traffic again? Use the time to practice deep breathing, listen to an audio book or mentally plan your day.
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