KEEPING WELL

14 WELLNESS FOR ALL

Jan-Mar 15

under pressureGiven  Singapore’s  perennial  

quest  for  excellence,  it  should  come  as  no  surprise  that  stress  is  a  way  of  life  in  this  country.  Right  from  childhood,  

many  of  us  have  been  inculcated  to  strive  to  be  the  best  in  what  we  do.  And  when  we  grow  up  and  become  parents  ourselves,  we  tend  to  fret  over  our  children’s  education,  getting  that  ‘life-­‐changing’  job  and  paying  our  bills.  

Yet  what  exactly  is  stress,  and  is  it  a  cause  for  concern?  According  to  Dr  Marcus  Tan,  Medical  Director  and  Consultant  Psychiatrist  at  Nobel  Psychological  Wellness  Clinic,  “The  stress  reaction  refers  to  a  series  of  physical  and  psychological  adaptations  the  body  makes  to  help  it  manage  the  threatening  situation  better.”  

This  normal  response  sends  stress  hormones  such  as  adrenaline  and  cortisol  flooding  through  the  body  for  a  ‘turbo  charge’,  and  can  result  in  the  following:  increased  blood  pressure,  raised  heart  rate,  hyperventilation,  muscular  tension,  heightened  vigilance  and  decreased  reaction  time.

However,  this  isn’t  necessarily  a  bad  thing.  In  primitive  times,  the  stress  response  gave  an  edge  to  man’s  reflexes  so  that  he  could  escape  predators.  

And  though  we  don’t  live  in  caves  anymore,  our  stress  reaction  still  comes  in  useful  for  boosting  concentration  and  enhancing  awareness  for  us  to,  for  instance,  cram  for  that  big  exam  or  close  an  important  deal.  In  the  short-­‐term,  these  reactions  can  help  us  rise  to  the  challenges  that  we  might  face.  

“However,  if  stress  levels  become  overwhelming,  intense  feelings  of  anxiety,  

depression  and  other  uncomfortable  sensations  can  occur,”  says  Dr  Tan.  “Chronic  stress  reactions  occur  when  these  adaptations  are  sustained  due  to  long-­‐term  exposure  to  stress.”

Chronic stress: the dangersExamples  of  situations  that  can  lead  to  chronic  stress  can  include  working  in  an  overly  hectic  or  hostile  environment  or  living  in  a  home  with  an  abusive  atmosphere.  But  there  are  also  intrinsic  factors  that  can  cause  it,  such  as  the  way  you  react  to  stress,  the  types  of  expectations  you  have  and  the  way  you  perceive  challenges  or  obstacles.

A  low  resilience  to  stress  or  the  inability  to  manage  stress  can  also  increase  the  risk  of  chronic  stress,  adds    Dr  Tan.  “An  individual’s  personality  traits  and  level  of  maturity  can  modify  how  he  or  she  perceives  and  manages  stress.  As  such,  what  is  stressful  to  some  may  be  less  so  to  others.”

When  a  person  is  chronically  stressed,  almost  every  system  in  his  or  her  body  can  be  disrupted.  Kept  in  the  ‘fight  or  flight’  mode,  the  body  is  overloaded  with  stress  hormones  and  this  can  give  rise  to  serious  health  problems.  “Under  these  circumstances,  the  very  stress  response  intended  to  protect  us  from  harm  can  end  up  hurting  us  both  emotionally  and  physically,”  Dr  Tan  explains.

Some  detrimental  effects  of  chronic  stress  include  a  higher  blood  pressure  and  lowered  immunity.  “Overall,  a  person’s  risk  of  heart  attack  and  stroke  is  increased,  notes  Dr  Tan.  “Infertility,  premature  ageing,  anxiety  disorders,  depression,  substance  or  alcohol  

PHO

TO: Corbis

KEEPING WELL

16 WELLNESS FOR ALL

addictions  and  even  cancer  have  also  been  associated  with  this  condition.”  

Some  studies  even  suggest  that  long-­‐term  stress  can  even  ‘rewire’  the  brain,  leaving  people  more  vulnerable  to  anxiety  and  depression.  Other  problems  such  as  sleep  disorders,  digestive  problems,  obesity  and  eczema  have  also  been  linked  to  it.

Keep calm and carry onWith  hectic  schedules,  multitasking  and  numerous  responsibilities  being  a  

part  of  everyday  life,  stress  is  not  something  we  can  easily  avoid.  But,  as  Dr  Tan  notes,  stress  management  is  an  

important  skill  to  adopt  in  order  to  control  and  manage  its  potential  ill-­‐effects.  The  key  is  to  take  charge  of  the  situations,  the  environment  and  your  own  response  to  its  triggers.

Stress  management  involves  changing  tension-­‐inducing  situations  where  possible  or  adapting  the  way  you  respond  to  the  situation  if  you  cannot  change  it.    “When  it  comes  to  managing  stressful  situations,  it  is  important  to  look  for  things  in  the  situation  that  you  can  change,  such  as  your  response,”  says  Dr  Tan.  “For  example,  you  can  avoid  unnecessary  stress  by  being  more  assertive,  saying  no  and/or  avoiding  people  who  tend  to  

Score: If you ticked...Less than 3 statements: You are exhausted, but you have not reached a point of excessive stress.4 to 6 statements: You are starting to feel the strain of excessive stress.More than 6 statements: You are likely to feel worn out from excessive stress. Try to reduce your stress triggers and seek help if you feel overwhelmed.

Adapted from: Psychologytoday.com, money.cnn.com.

Tick the number of statements that you agree with.

I dread returning to work after the weekend and this feeling causes me to feel moody.

I am frustrated by my family and friends when they share their problems with me and I can’t be sympathetic or patient to listen to them.

I speak less to my friends and colleagues and I can’t be bothered to hold social conversations with them.

At the end of a work day, I try to get away from people as soon as I can.

I can’t find the energy or enthusiasm for work, my exercise regime, family time or outings with friends.

I feel overwhelmed by my responsibilities at work and at home and seem to be falling behind.

I can’t seem to see the funny side of things anymore.

I find social engagements tiring and frustrating.

I am tired almost all the time.

I don’t find any of the things I used to enjoy fun.

I feel trapped.

I can’t find the will to do things that I know will help make me feel better; I find excuses to any suggestions that people make.

HOW STRESSED ARE YOU?

Jan-Mar 17

Say yes to saying ‘No’ It’s okay to turn down work, new responsibilities or social appointments. Know what your limits are. Prioritise your day or week with a list of tasks and distinguish the things you can eliminate or delegate.

Focus on total wellness Make a habit of ensuring adequate rest, healthy eating and regular exercise. Keeping the body in good shape can help keep your immunity levels up and counteract the effects of stress. Exercise too can help as it releases endorphins — a ‘happy hormone’.

Channel positive energy Focus on the things you are blessed with instead of the things that get you down. Don’t think about work during the weekend and enjoy the time you have to yourself.

Avoid the stressors If there’s a person or situation that constantly stresses you out and you can’t fix the conflict, avoid or limit the amount of time you spend with that person or being in that situation.

Change your perceptions If you can’t alter the situation or avoid a stress trigger, try to change the way you perceive it. Stuck in traffic again? Use the time to practice deep breathing, listen to an audio book or mentally plan your day.

STRESS MANAGEMENT

vex  you.  Also,  refrain  from  putting  more  items  on  your  to-­‐do-­‐list  than  you  can  cope  with.”  

One  good  way  is  to  take  charge  of  each  day  by  planning  your  time  and  prioritising  what  needs  to  be  done  first.  “Take  care  of  yourself  and  make  time  for  rest  and  relaxation,”  Dr  Tan  advises.  “Also,  make  effort  to  maintain  a  social  support  network.  Talking  to  a  friend  or  mentor  can  be  beneficial.  Humour  can  also  provide  substantial  relief.  Laughing  at  ourselves  or  looking  at  issues  in  a  light-­‐hearted  manner  may  allow  us  see  things  from  a  different  point  of  view.”

If  you’ve  got  a  lot  on  your  mind,  keep  a  stress  journal;  it  can  help  you  understand  your  stress  triggers.  Reflect  on  how  you  respond  to  these  triggers  and  how  you  can  better  manage  them  next  time.

Talk it out“If  need  be,  bring  your  symptoms  to  the  attention  of  your  family  doctor,”  advises  Dr  Tan.  “Apart  from  supportive  counselling,  there  are  certain  medications  that  can  help  until  you  gain  control  of  the  situation  at  hand”.

He  also  reminds  us  that  stress  is  an  inevitable  part  of  life.  “Granted  that  there  will  be  stressors  in  our  lives  that  we  cannot  avoid,  we  also  have  to  learn  to  adapt  and  accept.  To  do  so,  it  can  be  helpful  to  reframe  the  way  we  see  our  problems,”  he  adds.  “Learn  to  be  conscious  of  how  the  issues  at  hand  relate  to  the  big  picture.  At  times,  adjusting  our  expectations  can  help  take  away  some  of  the  stress  we  impose  on  ourselves”.

Ultimately,  it  is  important  to  manage  stress  and  not  let  it  manage  you.  Good  stress  management  —    the  ability  to  roll  with  the  punches  as  well  as  tackle  challenges  and  life-­‐changes  positively,  such  that  you  re-­‐frame  a  problem  as  an  opportunity  —  can  lead  to  personal  growth  and    be  an  empowering  and  rewarding  personal  achievement.

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TOS: Corbis, G

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