Understanding Stress

Stress is a part of life. It happens to everyone every day as we cope with ordinary events, interact with people and meet all kinds of demands.

A moderate amount of stress can be good for you; it gets you excited about life, motivates you and improves your performance. When stress becomes too intense or continues for a prolonged period of time however, it becomes harmful and impacts our lives negatively.

Everybody experiences stress. Some groups of people are more susceptible to stress than others. For example, healthcare professionals, pilots, firefighters, 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 exam periods, festive seasons, when someone in the family is ill, and during crisis and emergencies.

Causes of Stress

It might be an impending deadline at work, an important exam, relationship problems, or a traumatic event such as an accident. There are many different sources of stress and even positive life events such as planning your wedding may contribute to stress. Circumstances that cause stress are called stressors and we experience a wide range of stressors every day.

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, multi-task all the time, always on the go, competitive, overly responsible
Type B: Laid back, introspective, calm, easy-going,
Type C: Calm on the outside; agitated inside, often suppress and don't express feelings.

Related: Stress

Signs and Symptoms of Stress

If some stress is good, how does one tell when it turns into a negative impact on one’s life then? There are behavioural, mental, emotional and physical signs to look out for that tell us when the stress has become too much to handle.

When this stress is prolonged and not managed, it may lead to medical conditions such as high blood pressure, heart conditions, and depression.

Physical

Aches & pains
Headaches
Fatigue/Lethargy
Palpitation
Stomach upsets
Dizziness
Sexual Dysfunction

Related: Headache and Migraine

Emotional

Anxious/Worry
Tensed
Irritable/Jumpy
Depressed/Moody
Feeling overwhelmed
Restless

Related: Depression

Cognitive

Forgetfulness
Poor concentration
Mental block
Difficulty in organising & making decisions

Behavioural

Sleep problems
Crying
Poor appetite
Falling ill- cold, coughs
Withdrawal
Smoking/Drinking excessively

Managing Stress

Stress is inevitable and a part and parcel of life. To effectively manage stress, it is important to first identify your stressors. Once you have identified the cause of your stress, it becomes easier to manage it.

Most of us might already have methods to cope with stress. Talking to a loved one or a close friend about how the day went can be a great stress-reliever. Sometimes, all we need is a listening ear to help us let go of our fears. However, not all methods are good for us. Stress eating, stress shopping, or binge drinking after a long day might help ameliorate a stressful situation by providing quick relief, but they are neither healthy nor effective long term solutions.

There are foods that aid in counteracting stress, but remember that moderation is key. Opt for healthy snacks like nuts or fruits, and enjoy a cup of chamomile tea instead of a Long Island to calm your thoughts and ease those anxieties away.

A healthy body and a healthy mind makes a happy life. Be sure to get enough sleep and exercise regularly to release those endorphins that keep us positive and happy. Proper breathing techniques, yoga, and meditation not only help manage stress, they are also highly beneficial to your mental well-being.

We might not be able to control the situations that cause us stress, but we can control how we manage it.

1. Know Oneself

Self-awareness, 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.

2. Renew (Re-Programme) Your Mind

Being able to recognise and change our negative thinking styles would alter our feelings and eventually actions, towards external and internal sources of stress.

3. 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.

4. 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.

5. 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.

6. 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 stress-buffer, enhancing our ability to cope with life's more serious stresses.

Related: The Science of Happiness

7. Look After Your Body

A healthy body is a natural defence 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.

8. Use Stress-Coping 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
Practise relaxation techniques
Talk to someone you trust
Engage in physical exercises
Prioritise 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 Find Professional Help

Whilst some people may benefit from self-help strategies, others may need some professional support to help manage their stress. There are support options available for people who may find their stress overwhelming.

Hotlines to Seek Help

There are various hotlines available to the general public.

National CARE 24-hour hotline: 6202 6868 (for any issues that you are worried about, be it stress over finances, marital and family tensions, or on COVID-19 and its impact on your personal and family lives)
SOS: 1800-221 4444
Mandarin Hotline 800: 1800-353 5800
Counselling & Care Centre: 6596 6966

Professional Consultation Is Also Accessible At:

Clinic	Appointment Number	Address
IMH Specialist Outpatient Clinics	6389 2200	Click here for locations
Counselling And Care Centre	6536 6366	Block 536 Upper Cross Street #05-241 Hong Lim Complex Singapore 050536
Care Corner Mandarin Counselling Centre	6353 5800	Block 149 Lorong 1 Toa Payoh #01-963 Singapore 310149