Stress is part of normal life, in that it is experienced by everyone from time to time. However, some people suffer from stress so frequently or so severely that it can seriously impact their quality of life.
It is, therefore, important to first of all, recognise the signs of burnout and, secondly, try to control stress factors where possible.
Causes of stress
Stress can come from a range of sources, such as:
- relationships with others;
- work-related issues;
- study demands;
- coping with illness;
- life changes, such as marriage, retirement, divorce;
- day-to-day activities and tasks;
- positive events, such as organising holidays or parties; and
- juggling many roles or tasks at the same time.
Telltale signs
Some people are aware of what tends to trigger their stress, and this increases their ability to either prevent stress or to handle it more effectively.
But many others are less able to deal with stress, and some do not even realise they are stressed until symptoms start to occur. These could include:
- irritability or moodiness;
- interrupted sleep;
- worrying or feeling of anxiety;
- back and neck pain;
- frequent headaches, minor to migraine;
- upset stomach;
- increased blood pressure;
- changes in appetite;
- rashes or skin breakouts;
- chest pains;
- making existing physical problems worse;
- being more susceptible to cold/flu and slower recovery.
These symptoms reduce the quality of life, and people suffering from stress may notice that work performance or relationships suffer more as a result.
Stress management tips
1. Identify your stressors and see if there are some things within your control that you can manage better. Some things will be beyond your control, for example, if your job entails working against deadlines, then you can’t change it without changing jobs. But perhaps you can control some aspects, such as better scheduling and improving your time management. For example, you can perhaps have a shorter lunch break each day, and go to bed earlier so that you have more energy to cope with the daytime tasks.
2. Build regular exercise into your life, as well as adopt a healthy, balanced lifestyle that gives you more energy. Many people find that working out at the gym or playing sport helps them to unwind.
3. Make sure you eat and sleep well.
4. Take time out for family, friends and recreational activities. If you find it hard to make time for this, perhaps you need to take deliberate steps, such as setting aside one evening a week where you meet up with friends or enjoy a hobby, or set aside one day of the weekend for relaxing at home.
5. Problem-solving techniques can be a useful way of clarifying the problem, brainstorming possible solutions and then choosing one to put into action after listing the pros and cons of each option.
6. Learn calming techniques such as controlled breathing and progressive muscle relaxation, to train your mind and body to become more relaxed. These techniques require practice but can be helpful with regular use.
7. You may wish to speak to a professional about assertiveness training and communication skills which can help you to deal with challenging situations more effectively, thereby reducing stress.
8. Last but definitely not least, consider whether there is negative thinking which is contributing to your stress. Negative thinking can make us worry more than is necessary, increasing stress, and generally does not motivate us to take positive actions.
Georgiana Farrugia Bonnici is a medical doctor with special interest in preventive medicine.