Basic Stress Management Strategies - Term Paper Example

Name : xxxxxx Tutor : xxxxxxx Title : Stress Management Institution : xxxxxxx @2015 Contents PART A 3 1.0 Introduction 3 1.1 Article Review 3 2.0 Basic Stress Management Strategies 6 2.1 Dealing with the problem 8 2.1.1 Identify the problem and the Address it 8 2.1.2 Avoid stress when possible 9 2.1.3 Let go of some things 9 2.2 Taking care of one’s body 10 2.2.1 Exercise 10 2.2.2 Active Relaxation 10 2.2.3 Eat Well 10 2.2.4 Sleep well 11 2.2.5 Avoid drinking, smoking or taking pills or drugs to relax 11 2.3 Managing emotions 11 2.3.1 Take instant vacations 11 2.3.2 Release emotional tension 12 2.4 Making the world better 12 2.4.1 Contribute 12 3.0 Conclusion 13 4.0 Outline of how to develop employee skill over a two day workshop 13 Day One: 13 Day Two: 14 References 16 PART A 1.0 Introduction 1.1 Article Review Every human being has encountered stress in his/ her life. Stress refers to when one encounters a mental or emotional difficulty or suspense. As far as the victim feels this emotional feeling, there are various healthy and profitable approaches to contracting with it as compared to others. According to Olpin & Hesson (2013), he states that any external factors that tend to destabilize the normal functioning of the human body gets termed as stress. Part of his article states that stress are a fundamental reason as to why we as human beings find a way to move forward and carry our daily chores. As much as some articles view stress to have positive impacts on human lives, the same articles states that too much stress could be fatal and urge that it is advisable if pressure gets maintained at equilibrium or even maintain the zero percent stress free. When fighting weight, Seaward, (2011) suggests that the victim should be able to distinguish between stressor and the stress itself. Stressors are the primary causative agent that always stimulates pressure in a human body while stress is the outcome of the stressor. If one gets exposed to too many stressors that means that the person will experience too much stress. In regards to Smith (2008), he states that stress affects the manner in which human being reacts to fight and flight. Fight and flight are the responses triggered after being threatened or faced by any danger for instance being attacked by an animal. The manner4 in which you will react to this condition is viewed as a type of stress since it involves physiological and physical state. From the scientific point of view, we get to learn that when a human body gets stressed, the following happens:- • Blood strain goes up • The mode of air intake becomes very fast • Food digestion becomes slow • The pulse of the heart system begins to beat very fast • The body muscles begin to tense • The victim has no sleep In a research done by Mayo Clinic, it shows that a figure of approximately 53% of the men tends to suffer much stress as compared to women. The reason behind the high rate of men suffering from much stress as compared to women has been viewed to be caused by too much pressure subjected to the masculine gender in trying to provide for their families (Staff, 2010). There have been several speculations trying to dismiss this survey demanding that the results are biased. Amagada (2009) statistics differs from the Mayo clinic survey results. In his article, he says that stress is universal and doesn’t choose who to attack and who no to. Mayo Clinic outlines some of the key ways to avoid being a victim of fear and of the principal reasons being, to eat well and engage in co-curricular activities such as games. When all this articles gets combined, they tend to have one major point each focusing on the stress management. Stress is a reaction that mobilizes our resources against a potential danger that could be an imagination or real. It results from many different situations that can cause stress. It is almost impossible to see a thread where someone else may see an opportunity or a challenge and vice-versa. Therefore, the sources of stress fall into various categories including personal stress. Amalga (2009) describes asserts that personal stress gets caused by an individual’s nature of work, personal problems, and the changes one goes through in life. Family or friends also act as a source of stress. It is the kind of stress caused by people close to the subject as suggested by an article by Smith (2008). It is argued by Amalga (2008) that an individual could be suffering from stress if they have an uneasy feeling and tension. However, there are other symptoms which include: dizziness, trembling or eye twitches, tiredness, impotence, frequent urination, diarrhea tension headaches, indigestion or heartburn, aching muscles, palpitations just but to mention a few. Most people are never aware that they could be suffering from stress and times visit the doctor because of the above symptoms with panics that they could be seriously ill (Association, 2009). When one the above symptoms get linked to stress, they can be controlled and reduced by adopting techniques that reduce stress. An article by Association (2009) describes that people are affected differently by the level of stress; what one person finds stressful may not affect another individual. Though there are those, that could affect most individuals like one losing a job that is one's source of income, a divorce or money related problems. The Most stressful situation arises as a result of unplanned changes in an individual’s life. Several researchers through articles have tried to describe how Fight or flight as a means by which both animals and humans have a biological response to severe stress. In that the nervous system is aroused causing the body to release a cortisol hormone. The hormone helps an individual to run faster or fight sooner in life threatening situations. In this situation, it is biological for an individual to have an increased heart rate, perspiration, increased muscle tension and energy (Olpin, 2007). PART TWO 2.0 Basic Stress Management Strategies Below is a SMART objectives and plan that can give a guide on how to manage an individual’s stress. These ideas can help an individual lower stress level without causing any harm. These are not quick fixes, but they can guarantee a prosperous and healthy life. This plan can get categorized into four parts: 1. Dealing with the problem. 2. Taking care of one’s body. 3. Managing emotions 4. Making the world better This plan is a guide one can generate more ideas from the above points. However, this does not mean that an individual should try out all the points. Since these are ideas are intended to help an individual reduce stress and not add the stress levels. One can try out these ideas and eventually adopt one or two. This plan can get compared to one building a college or a work resume. Its aim is to try and help one stay happy and successful. 2.1 Dealing with the problem 2.1.1 Identify the problem and the Address it An individual needs to determine whether the problem is real or just an imagination. If the problem does not hurt, it means that one can handle it by having a clear thinking. One should just ignore the negative feeling that the problem could be a disaster. Most people cope with issues by just ignoring them. However, this does not make the problem disappear but instead makes them even worse. People, who try fixing their problems, are at a better hand of being healthy emotionally (Engleman, 2009). Work and study give most individuals a hard time and, therefore, when trying to reduce stress, one can decide to put the two aside and do some fun activities first. Unfortunately, this individual in reality are not having fun since the will still keep worrying about the activities they are ignoring. The longer they keep these activities aside, the more they worry. It is a continuous cycle, it never seems to end. There are some ideas that can help an individual manage their work: I. Break work into small portions. It will help one do small pieces of work at a time rather than trying to finish a large piece of work. As one completes one piece, it becomes more satisfying and less overwhelming. II. One can generate a list of what needs to get done. This strategy helps one realize that it is possible to accomplish an assigned task and relieve the stress of thinking of whether it is possible to do everything. One will just keep confirming what they have already cleared and what is left to do. One looks at the vast portion of work and sees that it is possible to finish hence lessening the pressure that could have built up as a result of worrying. III. When it comes to big projects, timeliness works. For example, Fights with parents and friends never go away, it is an individual who will decide how to manage such upsetting situations or instead expect everyone to apologize so that one decides to forgive. 2.1.2 Avoid stress when possible Sometimes an individual can foresee heading for a trouble. Running away from such as situation is easier that waiting to confront it (Engleman, 2009). One always knows people that of evil influence places that one is likely to get in trouble and issues that can be upsetting. One can choose not to hang around these people, places and the thing that can mess one up. 2.1.3 Let go of some things Everyone always wants to fix problems but sometimes they can be beyond us, and we cannot change the situation but try and accept it as it is. Just like we cannot change the weather, sometimes we just need to stop wasting energy worrying about some problems and instead get past them. Teachers will always give tests, so to avoid complaining about how unfair teachers are, just study for the exams. Parents will always question where we go, so just prove them wrong by showing one is responsible, and they will give one freedom. If an individual keeps worrying about issues, they hardly have energy to fix issues that need to get made (Brewer, 1997). Great importance is also attributed to learning the art of taking things personally because one ends up feeling awful and at the end of it one will realize that the issue had nothing to do with you. 2.2 Taking care of one’s body 2.2.1 Exercise There is power in using our body; it is a necessary plan to help manage stress. One should, therefore, use daily to help control weight and build a strong, healthy body (Smith, 2008). People will always assume that when they get stressed they do not have time to exercise, this ideas is wrong since this is the time our body needs exercise the most. One can think well when they have used up those hormones. Exercise is refreshing. 2.2.2 Active Relaxation One can try switch from being stressed to being relaxed if one’s body can allow. It is because one’s body can only use the relaxed or emergency nervous system at any time; one can turn on the informal system. It is trying to force the body to do the opposite of what the body feels like doing. Ideas on how to pull his includes Breathing in deeply and slowly and putting one’s body in a relaxed position. The surely knows when one gets relaxed (Davis, 2000). 2.2.3 Eat Well We all need good nutrition in order to stay and look healthy. Eating well helps in keeping one’s body alert throughout the day, and one’s mood steady. Individuals who eat only junk foods tend to experience highs and lows of their energy levels, which affects their ability to manage stress. Instead of eating sugary, greasy and junk foods, one can concentrate on eating more fruits, vegetable and whole grains (Thomas, 2007). These foods help an individual stay alert for a longer period. 2.2.4 Sleep well Most children do get enough sleep to enable them grow and think clearly. Likewise, tired people cannot think clearly and can be impatient and irritable. One can improve their sleep by going to bed at the same time every night, exercising 4 to 6 hours before bedtime since the body cooled enabling one to fall asleep almost immediately (Staff, 2010). 2.2.5 Avoid drinking, smoking or taking pills or drugs to relax Alcohol only reduces stress temporarily and can cause a person to be dependent on it. Too much of alcohol is also harmful to an individual’s health (Seaward, 2009). Similarly, drugs like nicotine and tobacco have temporarily calming effect but later on lead to increased levels of anxiety and health problems. Medications that can help ease pain helps an individual feel better for only a short period but does not address the underlying stressors and can be addictive. 2.3 Managing emotions 2.3.1 Take instant vacations The most fruitful way of managing stress is by taking one’s mind to a more relaxing environment. It can be achieved by visualizing being in one’s favorite place where one can imagine relaxing. The place should be beautiful and calm. When one gets stressed, it is best to sit down, lean back and take deep breaths, close one’s eyes and just imagine being in a beautiful and calm place. I. Take the time to go out yourself: Everyone needs time to be alone. To do something that will help them to think clearly and distress. II. Enjoy one’s hobbies or creative arts as part of an instant vacation. III. Appreciated the serenity and beauty around you and derive pleasure from the simple small things that we all tend to ignore. IV. Take mini-vacations: Sometimes we focus so much on organizing and planning for costly vacations forgetting that we can walk into a park around us and just hang out. A simple walk around the neighborhood can also help clear worries. V. Reading books is also a good form of escape from reality since one can imagine the sounds, smells and characters one is in for a while. 2.3.2 Release emotional tension Sometimes feelings can be overwhelming that we end up locking them somewhere and plan to address them later. It is the point where finds their head spinning; some get angry and frustrated without pointing a finger at the source of the pressure. All one feels is that there is so much going through their head, and they can't think well. It is advised that we pick one problem to solve we can handle and forget about the rest (Benson, 2000). It is so involving to try explaining everything all at once. One can release emotions through crying or laughing, praying, talking, journaling or through creative arts. 2.4 Making the world better 2.4.1 Contribute Some people are motivated to work in order to make the world a better place. Such gives them a sense of purpose, make them feel good about themselves and give them a reason to want to handle their problems. People need to realize that they can make a difference in other people’s lives. It is important to understand or own mistakes and try and make the world a better place. A feeling of self-accomplishment can make an individual happy hence helping to reduce stress (Ganster, 2000). Since an individual is elated to feel that there is nothing too hard, and everything can get achieved. 3.0 Conclusion People react to stress in different ways, therefore, the need for one to identify their personal stressors and to come up with effective ways to deal with them. Many individuals think of stress as a negative experience, but that is not always the case. Not all stress emerges from a crisis. Eustress (healthy weight) comes during an exciting period of our life; a good example is that of giving birth to a baby. This kind of stress can make an individual perform more than it usually is their case. It is critical for an individual to change their perception of stress in order to be able to let go of the stress people feel. By avoiding the areas that cause stress to us, changing our environment to suit our needs better and learning to accept and adapt to situation will help in reducing stress levels (Love To Know Corporation, 2008) 4.0 Outline of how to develop employee skill over a two day workshop Day One: 1. Introduction - 90 minutes a. Welcome, introductions, review of the objectives and agenda b. Administer pre-test and establish ground rules c. Expectations from the employees ***Break - 30 minutes*** 2. What are Stress - 90 minutes a. Definition of stress b. Discussion of sources of stress c. Discussion of physical signs of stress ***Lunch break - 60 minutes*** 3. How do we react to stress? - 60minutes a. “Fight or flight” response b. Participants activity (pairs) on positive/ negative aspects of stress Day Two: 4. Stress Management Strategies -90 minutes a. Dealing with the problem. b. Taking care of one’s body. c. Managing emotions d. Making the world better ***Break – 30 Minutes*** 5. Stress Reduction/Relaxation – Practical Exercises - 60 minutes i) Deep breathing ii) Progressive muscle relaxation iii) Visualization/imagery iv) Brief reflection on exercises ***Lunch break - 60 minutes*** 6. Wrap up/ Closing - 30 minutes a. Recap, Summary of learning from the day b. Brief group evaluation c. Revisiting participants training outcomes References Read More