Coping with stress - Adults
A comprehensive guide helping adults understand and manage stress, featuring practical coping strategies, self-assessment tools, and tips for work-life harmony.
The importance of
managing stress
Juggling multiple roles and responsibilities are part and
parcel of adult life. This often brings about challenges with stressors and can
be overwhelming over time, unless managed
properly.
It is important that we prioritise our own well-being and learn to manage
our stress, so we’re ready for the challenges ahead and we would then be able to
better care for the people around us.
Why do we feel stressed?
Stress is a common word that we hear often. We all seem to
know what it’s like to feel stressed but what exactly does it mean?
Stress is a normal response to everyday pressures. Daily needs and demands
such as responsibilities, decisions, relationships, and money can cause stress.
Stressors trigger the release of two types of hormones in the body —
adrenaline and cortisol.
Adrenaline
Adrenaline is a fight-or-flight hormone. It causes an increase in heart rate, breathing and blood sugar levels. It also diverts blood flow from our digestive system to our muscles.
Cortisol
Cortisol is a stress hormone, triggered when we feel threatened.
It directs energy from other parts of the body to the brain to deal with the
threat. After the danger has passed, cortisol levels should decrease and return
to a normal state.
However, if we are under constant stress, excessive cortisol could lead to
health problems such as rapid weight gain, high blood pressure, etc.
Fight, Flight or Freeze:
The three natural coping
responses
Fight
Fight is a response to literally fight the real or perceived danger.Flight
This means we are preparing to run away from the stressor.Freeze
This means being unable to respond in the presence of the stressor.Common causes include:
Personal
- Relationships
- Death of loved ones
- Relocation
- Marriage
- Pregnancy
- Divorce
- Uncertainties about the future
- Increased responsibilities
Financial
- Loss of income
- Debt
Environmental triggers
- Excessive noise
- Traffic jams
- Time pressure
- Stress faced by people around us
Work & studies
- Unemployment
- New job
- Challenges at work/studies, e.g. not being able to meet deadlines
- Performance pressure
- Lack of work-life harmony
- Competition at work/studies
- Exams and assignments
Health & safety
- Illness
- Health of family members
- Epidemics
- Accidents
- Injury
stress, or eustress, helps us to cope with
challenging but important life events.
Is stress good?
Is stress bad?
stressful conditions for long periods of
time. It may harm our health, our
relationships, and our enjoyment of life.
Is stress good?
stress, or eustress, helps us to cope with
challenging but important life events.
Is stress bad?
stressful conditions for long periods of
time. It may harm our health, our
relationships, and our enjoyment of life.
How does prolonged stress affect us?
Prolonged stress exposes our body constantly to the effects of adrenaline or cortisol and may lead to health problems:
What is burnout?
Burnout is a state where we feel emotionally, physically,
and mentally drained. This is caused by excessive and prolonged stress.
When we experience burnout, we may feel overwhelmingly exhausted. A sense
of dread about work might loom over us, making us feel withdrawn or detached
from our commitments and the people around us.
We might also find ourselves feeling less productive or competent.
Some common signs and symptoms of burnout:
Burnout can lead to:
Tips on minimising burnout
One effective way to minimise burnout is to have work-life
harmony, which is about being able to
achieve both our work and personal goals.
Work-life harmony is not about balancing work and life equally.
Instead, it is about recognising that
our priorities may vary at different stages of our lives. Our work and
life are interdependent and
increasingly intertwined.
Work-life harmony has three components. They are:
Where we feel cohesive and aligned
Which reinforces our overarching values
Which give us a sense of contentment
When we have work-life harmony, we are likely to
be more engaged at work. We'll also feel happier with our family and friends,
improving our mental well-being.
Here are some ways to achieve work-life harmony:
Disconnect from work
after working
hours
Some of us might have the tendency to stay logged on to our work devices after working hours. However…
READ MOREMake time to rest
Rest is an important part of our lives. When we give ourselves time to rest, we can recharge and be ready for the challenges…
READ MOREHow to manage stress and burnout
Since it is not entirely possible to cut out all forms of stress from our lives, it is all the more important—and realistic—that we learn how to cope with it. We have the power to keep our stress under control! Discover stress-busting powers to manage stress and burnout.
Stress-busting powers
Stress self-assessment
tool
Stress is a normal response to
everyday pressures.
The Stress subscale is a set of 7 questions adapted from the
Depression, Anxiety and Stress Scale (DASS) that those aged 14
and above can use to assess their reactions to stress
levels and ability to relax.
Please note this is a self-assessment and not a medical
diagnosis.
Brighten our day with mobile wallpapers
Stress
self-assessment tool
Stress is a normal response to everyday
pressures.
The Stress subscale is a set of questions adapted from the
Depression, Anxiety and Stress Scale (DASS) that those aged 14
and above can use to assess their reactions to stress
levels and ability to relax.
Please note this is a self-assessment and not a medical
diagnosis. If you are under 18 years old and concerned about your
results, please seek advice from a trusted adult.
Instructions
For each question, please SELECT the option that comes
closest to how you have felt IN THE PAST 7
DAYS — not just how you feel today.
Complete all questions.
Your score will be automatically calculated and shown to you
after you submit your responses.
Antony, M. M., Bieling, P. J., Cox, B. J., Enns, M. W., & Swinson, R. P. (1998). Psychometric properties of the 42-item and 21-item versions of the Depression Anxiety Stress Scales in clinical groups and a community sample. Psychological Assessment, 10(2), 176–181. https://doi.org/10.1037/1040-3590.10.2.176
Select the
option that comes
closest to how you have felt IN THE PAST 7 DAYS –
not just how you feel today.
Question of
I found it hard to wind down
I tended to over-react to situations
I felt that I was using a lot of nervous energy
I found myself getting agitated
I found it difficult to relax
I was intolerant of anything that kept me from getting on with what I was doing
I felt that I was rather touchy
Finally, please select your age group.
This will help us provide you with resources better suited to your needs.
Your score:
Based on your score, it is clear that you manage to keep your cool even in challenging situations.
You are doing a great job in managing your daily stressors! It is a valuable skill at your age. Continue to develop your resilience and you will keep thriving.
Click “Next” for tips to help you continue developing your resilience.
Your score reflects your ability to stay calm even in challenging situations.
You are doing a commendable job in managing your daily stressors! Continue using your stress-management strategies — it is serving you well!
Click “Next” for tips to help you continue developing your resilience.
Your score reflects your ability to stay calm even in challenging situations.
You are doing a good job in managing your daily stressors! It clearly shines a light on the wisdom you have acquired through your life. Do continue prioritising your well-being.
Click “Next” for tips to help you continue developing your resilience.
Your score:
Your answers suggest that you may sometimes experience mild symptoms of stress.
Whether you are dealing with academic stress or worrying about what the future holds, just remember that occasional stress is part of life — and you generally handle it well but there are times you find it difficult to relax.
Click “Next” for more tips to improve your stress management skills.
Your answers suggest that you may sometimes experience mild symptoms of stress.
Whether you are worried about work and family commitments, or overcoming financial stress, just remember that these worries are common — and you generally manage stress well, although sometimes you may find it hard to relax.
Click “Next” for tips to continue honing your stress management skills.
Your answers suggest that you may sometimes experience mild symptoms of stress.
Whether you are coping with changes that are health-related or dealing with your children moving out, just remember that the stress that comes with it is normal — and part of life's journey.
Click “Next” for more tips to help you improve your stress management skills.
Your score:
Your score suggests that you may sometimes experience moderate symptoms of stress.
While you typically handle it well, you may at times get easily frustrated with difficult situations, such as academic pressures, relationships, or even the uncertainties of the future.
Click “Next” to find out how you can better manage your stress.
Your score suggests that you may sometimes experience moderate symptoms of stress.
While you generally manage it well, you may at times find yourself easily frustrated with difficult situations — especially in this phase of our lives, where work, family and financial challenges come about.
Click “Next” to find out how you can cope better when faced with difficulties.
Your score suggests that you may sometimes experience moderate symptoms of stress.
While you are generally able to stay composed, moments of frustration may still occur, especially when coping with health-related concerns or changes to your employment status.
Click “Next” to find out how you can care for yourself when feeling stressed.
Your score:
Your score suggests that you may be experiencing severe symptoms of stress, such as feeling tense and getting easily frustrated when things are not going as you expect.
You generally also find it hard to relax and remain tense even after the difficult situation has passed.
Click “Next” to find out how you can stay calm to overcome your challenges.
Your score suggests that you may be experiencing severe symptoms of stress, such as feeling tense and getting easily frustrated when things are not going as you expect.
You generally also find it hard to relax and remain tense even after the difficult situation has passed.
Click “Next” to find out how you can stay calm to overcome your challenges.
Your score suggests that you may be experiencing severe symptoms of stress, such as feeling tense and getting easily frustrated when things are not going as you expect.
You generally also find it hard to relax and remain tense even after the difficult situation has passed.
Click “Next” to find out how you can stay calm to overcome your challenges.
Your score:
Your answers indicate that you are likely experiencing a great number of stress symptoms. You often feel intense frustration and tension when things are not going as you expect.
You also find it hard to relax and remain tense even after the difficult situation has passed.
Click “Next” to find out how you can better manage your stress in tough times.
Your answers indicate that you are likely experiencing a great number of stress symptoms. You often feel intense frustration and tension when things are not going as you expect.
You also find it hard to relax and remain tense even after the difficult situation has passed.
Click “Next” to find out how you can better manage your stress in tough times.
Your answers indicate that you are likely experiencing a great number of stress symptoms. You often feel intense frustration and tension when things are not going as you expect.
You also find it hard to relax and remain tense even after the difficult situation has passed.
Click “Next” to find out how you can better manage your stress in tough times.
