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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.
Manage your stress and become more productive rather than selfdestructive.
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.
Prevalence
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 exanm
periods, festive seasons, when someone in the family is ill, and during crisis and emergencies.
Symptoms / What to expect
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
Causes
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, multitask all the time, always on the go, competitive, overly responsible
Type B: Laid back, introspective, calm, easygoing,
Type C: Calm on the outside; agitated inside, often suppress and don't express feelings.
Treatment / Help available
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 "destress":
Know Oneself
Selfawareness, 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 (ReProgramme) 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 stressbuffer, 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 StressCoping 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!
Where To Seek Help?
There are various hotlines available to the general public.
• SOS: 1800221 4444
• Care Corner Mandarin Hotline: 1800353 5800
• Parentline: 6289 8811
Professional Consultation Is Also Accessible At:
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