Janine De Koe Snr Staff Development Officer

Friday, April 21, 2023

Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment

External:oMajor life changesoWorkoRelationship difficultiesoFinancial problemsoBeing too busyoChildren and family

Internal:oChronic worryoPessimismoNegative self-talkoUnrealistic expectations / PerfectionistoRigid thinking / lack of flexibilityoAll-or-nothing attitude

COGNITIVE SYMPTOMSMemory problemsInability to concentratePoor judgmentSeeing only the negativeAnxious or racing thoughtsConstant worrying

BEHAVIOURAL SYMPTOMSEating more or lessSleeping too much or too littleIsolating yourself from othersProcrastinating or neglecting responsibilitiesUsing alcohol, cigarettes, or drugs to relaxNervous habits (e.g. nail biting, pacing)

PHYSICAL SYMPTOMS Aches and painsDiarrhea or constipationNausea, dizzinessChest pain, rapid heartbeatLoss of sex drive Frequent colds

EMOTIONAL SYMPTOMSMoodiness Irritability or short temperAgitation, inability to relaxFeeling overwhelmedSense of loneliness and isolationDepression or general unhappiness

Smoking and drinking

Poor eating habits

Zoning out for hours in front of the TV or computer

Withdrawing from family, friends, activities

Using pills / drugs to relax

Poor sleeping habits

Procrastinating

Lashing out, outbursts, physical violence

Strategy #1: Avoid unnecessary stressYou’ll be surprised by how many stressors you can eliminate

Learn how to say “no”

Avoid people who stress you out – limit relationship or end it

Take control of your environment – If the evening news makes you anxious, turn the TV off.

Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list.

Pare down your to-do list – Analyse your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.”

Strategy #2: Alter the situationIf you can’t avoid a stressful situation, try to alter it.

Express your feelings instead of bottling them up - communicate concerns in an open and respectful way.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same.

Be more assertive. Don’t take a backseat in your own life.

Manage your time better. plan ahead and make sure you don’t overextend yourself

Strategy #3: Adapt to the stressorIf you can’t change the stressor, change yourself

Reframe problems. Try to view stressful situations from a more positive perspective.

Look at the big picture. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth it?

Adjust your standards. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life.

Strategy #4: Accept the things you can’t changeIt’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable - Focus on the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth.

Share your feelings. Opening up is not a sign of weakness

Learn to forgive. Free yourself from negative energy by forgiving and moving on.

Strategy #5: Make time for fun and relaxationNurture yourself

Set aside relaxation time - recharge your batteries.

Connect with others. Spend time with positive people who enhance your life.

Do something you enjoy every day. Make time for leisure activities that bring you joy.

Keep your sense of humor. This includes the ability to laugh at yourself.

Strategy #6: Adopt a healthy lifestyleStrengthen your physical health.

Exercise regularly

Eat a healthy diet

Reduce caffeine and sugar

Avoid alcohol, cigarettes, and drugs

Get enough sleep

There is always someone who has it worse than you

conflict - associated with specific types of behaviour i.e dysfunctional communications, authoritarian management, aggression, backstabbing,

disrespect, and office politics.

Dealing with effects of stress

More likely to fuel existing conflict

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