HealthCare Medical Centre

Managing Stress 101

Managing Stress 101

9/29/2021
HealthCare Medical Centre

CHAI WEN JIE

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HealthCare Medical Centre
Managing Stress 101

Table of Contents
Managing stress.................................................................................................................................................................... 2
Defining stress..................................................................................................................................................................2
Signs and symptoms of chronic stress or stress overload:....................................................................................................3
Causes of stress................................................................................................................................................................3
Coping with stress.................................................................................................................................................................4
Healthy ways to manage stress............................................................................................................................................5
Factors that influence your stress tolerance:........................................................................................................................6
Reported Chronic Stress Cases by Region.............................................................................................................................7

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Managing Stress 101

Managing stress
Defining stress
Stress is your body’s way of responding to any kind of demand or threat. When you feel threatened, your nervous
system responds by releasing a flood of stress hormones including adrenaline and cortisol, which rouse the body for
emergency action. Stress can make you rise to meet challenges. Stress is what keeps you on your toes during a
presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you
to study for an exam when you'd rather be watching TV. But beyond your comfort zone, stress stops being helpful and
can start causing major damage to your mind and body.
Chronic stress
The body’s nervous system often does a poor job of distinguishing between daily stressors and life-threatening events. If
you’re stressed over an argument with a friend, a traffic jam on your commute, or a mountain of bills, for example, your
body can still react as if you’re facing a life-or-death situation.

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Signs and symptoms of chronic stress or stress overload:

 Cognitive Symptoms  Emotional Symptoms

1. Memory problems 1. Depression or general unhappiness
2. Inability to concentrate 2. Anxiety and agitation
3. Poor judgment 3. Moodiness, irritability, or anger
4. Seeing only the negative 4. Feeling overwhelmed
5. Anxious or racing thoughts 5. Loneliness and isolation
6. Constant worrying 6. Other mental or emotional health problems
 Physical Symptoms  Behavioral Symptoms
1. Aches and pains 1. Eating more or less
2. Diarrhea or constipation 2. Sleeping too much or too little
3. Nausea, dizziness 3. Withdrawing from others
4. Chest pain, rapid heartbeat 4. Procrastinating or neglecting responsibilities
5. Loss of sex drive 5. Using alcohol, cigarettes, or drugs to relax
6. Frequent colds or flu 6. Nervous habits (e.g. nail biting, pacing)

Causes of stress
The factors that cause stress are known as stressors. We usually think of stressors as being negative, such as an
exhausting work schedule or a rocky relationship. However, anything that puts high demands on you can be stressful.
This includes positive events such as getting married, buying a house, going to college, or receiving a promotion.
Common external causes of stress Common internal causes of stress
1. Major life changes 1. Chronic worry
2. Work or school 2. Pessimism
3. Relationship difficulties 3. Negative self-talk
4. Financial problems 4. Unrealistic expectations/Perfectionism
5. Being too busy 5. Rigid thinking, lack of flexibility
6. Children and family 6. All-or-nothing attitude

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Managing Stress 101

Coping with stress

Whether you’re trying to build your tolerance to stress or cope with its symptoms, you have much more control over
stress than you might think. Unfortunately, many of us try to deal with stress in ways that only compound the problem.
We drink too much to unwind at the end of a stressful day, fill up on comfort food, zone out in front of the TV for hours,
use pills to relax, or lash out at other people. However, there are many healthier and more effective ways to cope with
stress and its symptoms.
 Tip 1: Get moving
This is something you can do right now to help yourself start to feel better. Activities that require moving both your
arms and your legs are particularly effective at managing stress. Rhythmic exercises such as walking, running,
swimming, dancing, and aerobic classes are good choices, especially if you exercise mindfully (focusing your
attention on the physical sensations you experience as you move).
 Tip 2: Engage socially
The simple act of talking face to face with another human can trigger hormones that relieve stress when you're
feeling uncomfortable, unsure, or unsafe. Even just a brief exchange of kind words or a friendly look from another
human being can help calm and soothe your nervous system.
 Tip 3: Set aside relaxation time
Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state
of restfulness that is the opposite of the fight or flight or mobilization stress response.
 Tip 4: Eat a healthy diet
Eating a healthy diet isn’t about eating bland food, adhering to strict dietary limitations, or depriving yourself of the
foods you love. But by re-examining your existing diet and experimenting with new ways of eating that promote
mental health, you can find an eating plan that not only helps to relieve stress, but also boosts your energy,
improves your outlook, and stabilizes your mood.
 Tip 5: Get Plenty of Sleep
Feeling tired can increase stress by causing you to think irrationally. At the same time, chronic stress can disrupt
your sleep. Whether you’re having trouble falling asleep or staying asleep at night, there are plenty of ways to
improve your sleep so you feel less stressed and more productive and emotionally balanced.

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Managing Stress 101

Healthy ways to manage stress

Stress management strategy #1: Get moving
Physical activity plays a key role in reducing and preventing the effects of stress, but you don’t have to be an athlete or
spend hours in a gym to experience the benefits. Activities like cycling, brisk-walking or even walking up the stairs will
help you to release stress.
Stress management strategy #2: Engage socially
Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal or external
events that you perceive as threatening. Reach out to family and friends and connect regularly in person. The people
you talk to don’t have to be able to fix your stress; they just need to be good listeners. Opening up is not a sign of
weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to
confide in them, and it will only strengthen your bond.
Stress management strategy #3: Avoid unnecessary stress
While stress is an automatic response from your nervous system, some stressors arise at predictable times—your
commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable
stressors, you can either change the situation or change your reaction.
It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of
stressors in your life that you can eliminate.
Stress management strategy #4: Alter the situation
If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and
operate in your daily life such as: if something or someone is bothering you, be more assertive and communicate your
concerns in an open and respectful way.
Stress management strategy #5: Adapt to the stressor
Regain your sense of control by changing your expectations and attitude to stressful situations.
 Reframe problems. Try to view stressful situations from a more positive perspective.
 Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the
long run.
 Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by
demanding perfection.
Stress management strategy #6: Accept the things you can’t change
Many sources of stress are unavoidable. You can’t prevent or change stressors, such as the death of a loved one, a
serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are.
Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Stress management strategy #7: Make time for fun and relaxation
Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself
is a necessity, not a luxury.
 Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to
encroach. This is your time to take a break from all responsibilities and recharge your batteries.
 Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing,
playing the piano, or working on your bike.
 Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body
fight stress in a number of ways.
Stress management strategy #8: Adopt a healthy lifestyle
In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. Eat a
healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your
day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the
day.
 Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood
and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel
more relaxed and you’ll sleep better.
 Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from
stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and
with a clear mind.

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 Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress
because it may cause you to think irrationally.

Factors that influence your stress tolerance:

Factors Explanation
Emotional awareness Many of us are so used to being overloaded with stress that we
don't even notice it anymore.
The quality of your relationships Social engagement has always been a human being’s most
and support network evolved response to life’s stressors.
Physical activity Regular exercise can lift your mood and serve as a distraction to
your worries.
Diet The food you eat can improve or worsen your mood and affect
your ability to cope with life’s stressors. Eating a diet full of
processed and convenience food, refined carbohydrates, and
sugary snacks can worsen symptoms of stress while eating a diet
rich in fresh fruit and vegetables, high-quality protein,
and healthy fats can help you better cope.

http://www.helpguide.org/articles/stress/stress-symptoms-causes-and-effects.htm

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Reported Chronic Stress Cases by Region

Reported Chronic Stress Cases by Region

500

450

400

350

300

250

200

150

100

50

0
Northern Region Southern Region Klang Valley East Coast

2014 2015 2016

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