“If it’s out of our hands, it deserves freedom from our minds too” [Ivan Nuru].
The words stress, anxiety, nervousness, and tension pervade our everyday lives, constituting a semantic field of negative emotions. These terms hold importance that extends far beyond mere letters on a page, yet our understanding of them often falls short.
Definition of stress
What is this term that creates havoc in our daily lives yet we never seem to combat it? Stress is a physical and emotional state always present in the person, one which is triggered by multiple social, environmental, and psychological factors but ‘uniquely’ perceived by each individual and intensified when environmental change or threat occurs and the person must respond. [Essentially, stress is provoked by a threat and these threats are unique to the individual]
Few triggers of stress at the workplace
Excessive and tiring commutes
Increasing work demands
Limited opportunities for growth, development, or advancement
Challenging or difficult colleagues
3 effects of work-related stress
1. Risk of cardiovascular diseases
Minor stress problems can cause poor blood flow to the heart. Increased blood pressure and changes in how blood clots due to chronic stress, increase the risk of strokes and heart attacks.
2. Disrupts eating habits and digestive patterns
The nervous system communicates with the adrenal glands situated atop the kidneys, prompting the release of the hormone epinephrine, commonly known as adrenaline. Epinephrine plays a crucial role in initiating the body's fight-or-flight reaction, inducing a heightened physiological state that temporarily suspends the need for eating. In the long term, deficiencies and weaknesses are bound to occur.
3. Shortens our temper and makes us more irritable
This irritation is not similar to that caused by the economic state of our country, but rather an actual, disturbing sense of annoyance. This irritability causes a lack of productivity which harms work life and also puts strains on many social relations.
Don’t stress about stress!
The effects of both chronic and acute stress can be reversed, so let’s find ways to battle the preceding three issues. Note that these techniques may not work for everyone; we will be sharing additional methods shortly, so don’t get demotivated!
1. Cardiovascular issues
Aerobic exercises such as brisk walking, cycling, running, swimming and cycling pump up your heart rate and increase blood flow.
Deep breathing exercises can help relax blood vessels and enhance oxygen delivery to tissues.
Tai Chi is a low-impact, slow-moving martial art that promotes balance, coordination, and relaxation, which can improve circulation over time.
2. Digestive issues
Proactively remind yourself to eat, even if you lack appetite. Boost meal presentation for visual appeal [this psychological trick tempts your brain into consuming the meal] or choose nutrient-rich, quick smoothies, and juices [this is a temporary fix, and full, nutritious meals must be eaten]
3. Temper issues
The solution to this is slightly more subjective in nature, yet there are a few common strategies that often calm individuals down.
Make time for downtown.
Do what puts you at peace. Read, socialize, eat, nap.
Reframe your thoughts. Battle the possibility of irritation before it even arises.
Don’t use confining words such as should, have to, need to, etc.
Make smaller, more achievable goals that gradually grow over time. This ensures dedication and prevents a lack of motivation.
For example, “My goal is to [rather than “I should”] complete 15 minutes [make it achievable] of walking today.
Share your thoughts and feelings.Whether it is words on paper or an amicable ear, don’t imprison the thoughts within yourself.
“Stress is like a treadmill; it puts you out of breath and gives you something to do, but gets you nowhere.”