Have you been experiencing any or some of the following recently?
Persistent headaches, low energy levels, extreme fatigue, muscle cramps, bodily pain, insomnia, anorexia or excessive appetite, constipation or diarrhea, frequent flu episodes, unexplained abdominal discomfort, palpitations, low libido, erectile dysfunction, nervousness, irritability, anxiety.
If you have, then you are probably stressed.
As the year draws to a close and you strive to meet deadlines, hit targets and plan for the Yuletide, chances are, you are.
Defining stress can be a little tricky, but I seem to like how WebMD phrases it- “Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental and emotional responses.”
With the patients I meet in my practice, the major source of stress is work. Many employed individuals work long hours and even overtime, and some take on a second or third job, just to make ends meet. The time for commute adds on to this predicament. The time spent going to and from work can be as much as half the time spent at work. And because of this, some prefer leaving work early and taking the day’s work home to continue. This is a bad idea most of the time.
Apart from work, other life events and daily happenings may be stressors for many individuals: a troubled home, a broken marriage, battling a chronic illness, taking care of relations (adults and children alike), combining work and school, and in recent times, the unpredictable supply of electricity. Also, people with type A personality (where everything must be prim and proper, spick and span) are by their nature more likely to be stressed than people with type B personality (the laid back kind).
Stress in the short term can limit optimal performance and in the long term, stress has been identified as a risk factor for the occurrence and worsening of many ailments, including hypertension and breast cancer. It is thus important to limit sources of stress and deal with it promptly when it occurs.
People deal with stress in different ways. Do what works for you, but make sure it is not an unhealthy practice like smoking, excessive drinking of alcohol, self-medication or resorting to violent behavior.
The Mayo clinic prescribes the following to help you cope with stress:
- Scale back. Cut back on your obligations when possible. While it may seem easier said than done, take a close look at your daily, weekly and monthly schedule and find meetings, activities, dinners or chores that you can cut back on or delegate to someone else.
- Prepare. Stay ahead of stress by preparing for meetings or trips, scheduling your time better, and setting realistic goals for tasks both big and small. Stress mounts when you run out of time because something comes up that you didn’t account for — build in time for traffic jams, for example.
- Reach out. Make or renew connections with others. Surrounding yourself with supportive family, friends, co-workers, or clergy and spiritual leaders can have a positive effect on your mental well-being and your ability to cope with stress. Volunteer in your community.
- Take up a hobby. It may seem cliché, but when you engage in something enjoyable, it can soothe and calm your restless mind. Try reading, gardening, crafts, tinkering with electronics, fishing, carpentry, music — things that you don’t get competitive or more stressed out about.
- Relax. Physical activity, meditation, yoga, massage and other relaxation techniques can help you manage stress. It doesn’t matter which relaxation technique you choose. What matters is refocusing your attention to something calming and increasing awareness of your body.
- Get enough sleep. Lack of sufficient sleep affects your immune system and your judgment and makes you more likely to snap over minor irritations. Most people need seven to eight hours of sleep a day.
- Get professional help. If your stress management efforts aren’t helpful enough, see your doctor. Chronic, uncontrolled stress can lead to a variety of potentially serious health problems, including depression and pain.
Everything around us can be a source of stress. It is how we deal with it that determines whether we call it stress, a welcome challenge, or just another day. But as the year winds down, don’t get wound up in the complexities of work and life. Take a break if you have to, but by all means, enjoy the holidays.
By: Dr. Kojo Nimako