How to deal with stress

dam environment.

We both use fishing as a way of getting rid of stress. Looking into the water for a long time enables one to clear their mind without making a concerted effort.
Basic features like the waves, the colour of the water, ducks, snakes, butterflies, dragon flies, the algae, the weed pattern, the surrounding trees and those in the dam can divert your mind from pressing issues.

Being in water has a therapeutic effect on people and though we do not talk about it, dams are beautiful. Beauty is a source of inspiration.
Throughout the world stress has been found to be responsible for the deaths of both young and old people. Stress has also contributed in fast tracking ageing in people.

Some reasons put forward for increase in stress levels among people are numerous.
There are external and internal causes of stress. External causes include fear of witchcraft (especially in rural areas), dysfunctional marriages and family set-up, unfavourable environment (i.e. litter and potholes) and major life changes.

Others include increasing family responsibilities without corresponding increase in income, anxiety about a future outcome (i.e. match, interview exam, pregnancy, etc) and all situations, difficulties, expectations and challenges your meet with in your daily life.

Internal causes are emotional well-being, loneliness, pessimism, negative self-talk, financial problems, lack of adequate exercise programme, overloaded work schedule, empty spiritual reservoir, uncertainty, lack of assertiveness, lack of adequate amount of sleep and rest.
Have you ever thought how much contribution you are causing to your neighbour’s stress by dumping litter at their entrance?

Any motorist can confirm the bad feeling he endures when he gets into a big pothole during the rainy season or traffic jam. Stress can therefore be traced to fear, anxiety, excitement or disappointment.
The body parts that are subjected to stress comprise the brain and nerves, muscles and joints, pancreas, heart, stomach intestines and last but not least the reproductive organs.
It is estimated that about 75 percent of deaths are stress related. High stress levels manifest it in the following manners huge appetite for food or no appetite at all, stomach pains, constipation or running stomach, high blood pressure minor or major stroke and irritability or short temper.

Others include lack of concentration or loss of memory, using alcohol, cigarettes, or drugs to relax, frequent colds and loss of sex drive.
Contrary to people’s belief, a certain degree of stress is required in order to perform tasks.
The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic and alert.
In emergency situations, stress can serve your life by giving you extra strength to defend yourself, for example jumping when a snake passes near you when fishing or to slam on the brakes to avoid an accident.

The stress response also helps to meet challenges, stress is what keeps you on your toes during presentation at work, sharpens your concentration when you are attempting the game winning free throw, or drives you to study for an exam when you would rather be watching TV. (Smith M et al, 2011)
In a fishing setting some level of stress helps you to react quickly when you get an aggressive bite. Stress also pushes you on to during a fishing competition.

But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships or your quality of life.
For the purpose of this discussion we are concentrating on life threatening stress.
Long-term exposure to chronic stress disrupts the normal functioning of the body.

It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, malfunctioning digestive system, lead to obesity, skin condition such as eczema, contribute to infertility and speed up the aging process.
Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression. (Smith M., et al, 2001)

A lot of books have been written on how to overcome stress. Multi- billion-dollar industries have emerged as a way of trying to combat stress.
Industries which come to mind are gyms, massage centres, counselling centres, herbal clinics, pharmaceutical companies and motivation centres.

There are three approaches, which can be used to alleviate stress, i.e. personal responses to stress, extended family assistance and environmental assistance.
On a personal level, stress can be managed by taking charge of your personal life. Nobody can take control of your life except yourself.

You are the ultimate master of your own destiny. Taking control of your own destiny is implied by taking control of your thoughts, your emotions, your working schedules and your environment.
At times people fail to overcome their stressful environment because they do not take time to understand the complexity of the challenge confronting them.

In addition, one must find a way to manage personal problems. One way of overcoming the stressful environment is clear articulation of the problem followed by well thought out strategies to overcoming the problem.

Above all, one must make time for rest and relaxation. Psychologists encourage stressed people to reduce their stress levels by using the following relaxation techniques such as yoga, meditation and deep breathing techniques.

These relaxation techniques activate the body’s relaxation response, which put the body in a state of restfulness.
One of the least mentioned method of combating stress is laughter. Have you ever felt like, I must laugh or I must cry?
Have you ever enjoyed feeling the burden lifted after laughing? Indeed, laughter is very critical in providing the physical and emotional release. So why do you find it difficult to laugh?

People find it difficult to laugh naturally because they are busy pre-occupied with what their peers will think about them if the laugh whole-heartedly.
I encourage you to disregard them and enjoy the cleansing feeling after laughter.

Scot E (2011) says that laughter takes the focus away from anger, guilt, stress and negative emotions in a, more constructive way than mere distraction.
Scot argues that laughter reduces the level of stress hormones like cortisol, epinephrine (adrenalin), dopamine and growth hormones.

Laughter also increases the level of antibody producing cells and enhances the effectiveness of T cells.
This helps in boosting the immune system as well as fewer physical effects of stress.

Scientists argue that a good belly laugh exercises the diaphragm and contracts the muscles.
It helps in working out the shoulders, which leaves the muscles more relaxed. Good belly laughter is a good workout for the heart. So why don’t you laugh?

l The writer is a managing consultant at CLC Training International.