Stress

What is stress?

Stress is the body's natural reaction to events or situations that may confuse, frighten, anger, excite, please or surprise us.  Stress can be pleasant or distressful depending on our perception of that event.  Stressful situations cause the body to produce adrenalin, which increases heart rate and heightens the body's state of arousal (often called the "fight or flight" response). 

Stress can be caused by a number of different factors.  These include our jobs, families, social lives, sport or an unexpected crisis.  Long-term stress can cause a gradual build up of tension and predispose us to developing stress related conditions.

What are the physiological reactions to stress?

· Increased heart rate

· Increased blood pressure

· Slower digestion

· Increased adrenalin production

· Increased perspiration

· Inhibition of the immune system.

What are the signs and symptoms of stress?

· Tiredness / exhaustion

· Muscle tension

· Anxiety

· Irritability

· Depression

· Nervousness / trembling

· Insomnia

· Loss or increase of appetite

· Headaches, stomach aches

· General back or muscular pain

How do I reduce stress?

Identify the causes of stress in your life

This is the first step to overcoming stress.  If you can identify where the stress in your life is coming from you can take action to change those factors.  Be realistic as to what you can and cannot change.  You may have to just accept the things you cannot change.

   Share your thoughts and feelings

Share your thoughts and feelings with others.  Should you feel angry or upset, find effective ways to express these feelings.  Talk about your problems with someone who can listen and perhaps help your situation.

   Manage your time productively

Set yourself a roster and a time frame in which to do things. Don't waste time worrying about what you have to do, start with a small step and you will soon have the job done.  Save yourself some time for doing the things you enjoy.  Give yourself a balance between home life, work and leisure.

Set short and long-term goals to help give yourself direction

Set priorities and goals to be achieved.  Write them down and set realistic time frames in which to achieve them.  This can help focus your attention and assist in achieving your tasks.

Exercise

Thirty minutes of aerobic exercise, e.g. walking, jogging, swimming or cycling is an excellent way to reduce stress.  Exercise releases chemicals called endorphins that relax us.  Exercise also helps control weight and reduces cardiovascular disease risk factors as well as, improving your general health and well being.  Please consult your doctor before starting any exercise program.

Sleep

Sleep is the body's natural restorative function.  Everyone needs rest.  Below are outlined some ways to improve your sleeping habits:

· Sleep at regular times

· Have a regular routine you follow when going to bed

· Avoid naps or caffeine prior to going to bed

· Exercise during the day rather than at night.

Practice relaxation techniques

Deep Breathing

· Find a quiet place by yourself.

· Sit with both feet on the floor and shoulders and arms relaxed.

· Take a deep breath through your nose whilst saying to yourself "I am..."

· Exhale through your mouth whilst saying to yourself "...relaxed".

· Repeat this a number of times and imagine you are blowing your stress away as you go.

 

Meditation

Meditation is not necessarily a religious activity. 
Meditation is simply another form of releasing tension and finding inner peace through the powers of your own mind.  Meditation can be as simple as focusing your mind on one thing and imagining every detail about it.

Massage

Massage can help to relax and soothe sore, aching muscles and relieve the tension that is stored in areas such as the back, neck and shoulders.  Massage enhances the function of joints and muscles, improves circulation and relieves mental and physical fatigue.

You can do simple self massage on your neck, hands and feet, or treat yourself to a professional massage regularly.

Visualisation

· Find a quiet place by yourself.

· Close your eyes for ten minutes.

· Vividly imagine yourself to be in a space that is relaxing and calming for you.

Avoid

Avoid substituting stress management techniques with comfort food, alcohol, caffeine, nicotine, barbiturates or tranquillisers.  These substances can lead to addiction, causing more stress.

Remember

Remember, any permanent change in your life will take time to adjust to.  It will need time, effort and commitment to effect these changes.  If one technique does not work for you, try a different technique. Ultimately it is you who will reap the benefits from reducing the amount of stress that you feel in your life.

What should I do if I need more help?

Talk to someone about your concerns - there is a lot of help available.  You may find sharing some of your troubles with your doctor, relative, friend or professional counsellor can help you see your problems from a new perspective.

“Emergency” relaxation

· Stop. Take 3 deep breaths.

· As you breathe out drop your shoulders and say "relax" to yourself.

· Put a small smile on your face.

· Roll your shoulders back and turn your head from side to side.

· Return to normal breathing.

· Repeat if necessary.

For more information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: wellness@weshealth.com.au

Lifeline 13 11 14

Relationships Australia (National) 1300 364 277

Relationships Australia 

www.relationships.com.au

Your employee assistance program—ask your HR staff

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.