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Everybody has it, and everybody talks about it, but nobody really knows what stress is. WHY? It is because stress means different thing for each of us, and is also different for each of us.
This pamphlet aims to provide you with information on stress and how you can battle stress effectively in your daily life.
Manage your stress and become more productive rather than self-destructive.
WHAT IS STRESS?
Stress is a part of modern living. It is unavoidable. To your body, stress is equivalent to CHANGE. Anything that causes a change in your life causes stress. Change can be real or imagined (or what we typically call "worrying"). Both these types of change can be equally stressful.
Stress serves a purpose when it provides us with the motivation to scale new challenges or overcome difficulties. Stress only becomes harmful when it is not proportionate to the severity of the situation, and when it interferes with the physical, work and social aspects of our daily lives.
WHAT ARE THE SOURCES OF STRESS?
External Sources:
- Personal issues
- Work problems
- Relationship difficulties
- Pressures of studies
- Health problems
- Financial crisis
- Unemployment
- Losses e.g. bereavement
- Unexpected news
- Daily hassles
Internal Sources:
- Thinking styles
- Negativity: "I'm useless, a loser, a failure."
- Suspicion: "Why are they so nice to me?"
- Social Skills
- Shy, unassertive
- Aggressive, bossy
- Personality type
- Type A: Hostile, impatient, multi-task all the time, always on the go,
competitive, overly responsible
- Type B: Laid back, introspective, calm, easy-going,
- Type C: Calm on the outside; agitated inside,
often suppress and don't express feelings.
WHAT ARE THE COMMON SIGN OF STRESS?
- Physical:
- Aches & pains
- Headaches
- Fatigue/Lethargy
- Palpitation
- Stomach upsets
- Dizziness
- Sexual Dysfunction
- Emotional:
- Anxious/Worry
- Tensed
- Irritable/Jumpy
- Depressed/Moody
- Feeling overwhelmed
- Restless
- Cognitive:
- Forgetfulness
- Poor concentration
- Mental block
- Difficulty in organizing & making decisions
- Behavioural:
- Sleep problems
- Crying
- Poor appetite
- Falling ill- cold, coughs
- Withdrawal
- Smoking/Drinking excessively
Anybody who experiences changes in his or her life i.e., practically everybody. Some groups of people are more susceptible to stress than others. For example, healthcare professionals, pilots, fire fighters, customer service officers, stockbrokers, teachers, students etc....
Stress can occur anytime. There are certain periods when we are more susceptible to stress, for example during exam periods, festive seasons, when someone in the family is ill, and during crisis and emergencies.
As stress is an inevitable part of our lives, it is necessary to arm ourselves with the necessary skills to counter stress. Let's look at the 8 steps to "de-stress::-
- Know Oneself
Self-awareness, recognition and acceptance of ourselves are important for stress management. We need to know what are the things that can make us tick and react to stress.
- Renew (Re-Programme) Your Mind
Being able to recognize and change our negative thinking styles would alter our feelings and eventually actions, towards external and internal sources of stress.
- Seek Balance and Flexibility
Stress can come about as a result of a sense of loss and insecurity. To balance, be more flexible in matching your response to the context and situation.
- Have Goals, Dreams & Passion
Goals provide us with a sense of direction and perspective. With a clear focus and passion, we feel a greater sense of control and purpose in life.
- Get Supporters
We are social beings and we function with others. We do best when we are surrounded by supportive family or friends. They provide us with the assurance and validation that we need in the midst of a stressful situation.
- Get a Higher Frame of Reference
We can also receive assurance and hope from our spiritual beliefs. Many studies have confirmed the benefits of having strong faith as a powerful stress-buffer, enhancing our ability to cope with life's more serious stresses.
- Look After Your Body
A healthy body is a natural defense against stress. Eating and sleeping well ensures better health and a sense of well-being. Regular exercise helps to build physical and mental strength against stress.
- Use Stress-Coping Strategies
It is important to have good and effective outlets and coping strategies. Poor coping strategies will worsen stress. Some examples of effective coping strategies are:
• Engage in activities you enjoy
• Practice relaxation techniques
• Talk to someone you trust
• Engage in physical exercises
• Prioritize tasks accordingly
• Love oneself
• Seek professional help
In a nutshell, the 3A's of Effective Stress Management are :
• Awareness - look out for the signs of stress
• Analyse - determine the source of your stress
• Apply - use strategies to help you cope better with stress
Remember: Work on a plan; then the plan will work for you!
There are various hotlines available to the general public.
- SOS: 1800-221 4444
- Mandarin Hotline 800: 1800-353 5800
- Parentline: 6829 8811
- Counselling & Care Centre: 6596 6966
- Behavioural Medicine Clinics
Institute of Mental Health
Buangkok Green Medical Park
10 Buangkok View
Singapore 539747
For appointments, call 6389 2200
Health Promotion Board Building
3 Second Hospital Avenue
#03-01 Singapore 168937
For appointments, call 6435 3879
- Counselling And Care Centre
Block 536 Upper Cross Street
#05-241 Hong Lim Complex
Singapore 050536
Tel : 6536 6366
- Care Corner Mandarin Counselling Centre
Block 149 Lorong 1
Toa Payoh #01-963
Singapore 310149
Tel : 6353 5800
INSTITUTE OF MENTAL HEALTH
We endeavour to promote mental health through the provision of person-focused service that is integrated, comprehensive, accessible, cost-effective and by pursuing continuous learning and research.
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