Stress Management Assignment Help

What is Stress Management?

Stress is a feeling of physical or emotional tension that develops in an individual. Stress arises due to thoughts or any event which results in the feeling of anger, nervousness and/ or frustration. The body reacts to any challenge or demand by generating stress. Short bursts of stress can be positive such as stress to meet set deadlines or to avoid some danger, however apart from that stress can negatively affect a person’s physical as well as mental health and decrease their overall quality of life. It is therefore important to take measures to manage stress (Yaribeygi et al. 2017).

Stress management includes a wide- spectrum of techniques and strategies that help to control stress levels of a person. It also includes psychotherapy options. The purpose of stress management is to improve everyday functioning of individuals. Stress management ensures that a happy and a successful life is maintained in a modern society. Life is associated with a number of demands that are often difficult to handle. Stress management ensures that anxiety is managed and overall well- being is achieved (Yaribeygi et al. 2017).

Signs of stress

Stress is associated with a number of physical symptoms. These includes pain, aches, chest pain, racing of the heart, difficulty in sleeping and exhaustion, dizziness, headaches, chills, tension of the muscle, clenching of jaws, problems related to digestion and stomach issues, increased blood pressure and difficulty in performing sexually. Other symptoms include mental and/ or emotional symptoms such as panic attacks, irritability, anxiety, and sadness (Yaribeygi et al. 2017).

Types of stress 

Stress is of two main types: acute stress and chronic stress. Acute stress results when symptoms develop due to one particular stressful event. In this type of stress the symptoms develop quickly but also last only for a short period of time. Acute stress usually develops due to an unexpected crisis in life which results in severe life events. Examples of events that lead to acute stress include argument with loved ones, receiving criticism, or theft at home (Bryant 2017). Chronic stress, on the other hand is a constant and a prolonged feeling of stress which negatively impacts health if untreated. It is a result of traumatic situations, work, and/ or everyday pressure of life. Examples include diseases, disorders, abuse, loss of loved ones or loss of job. Acute stress is usually good stress and works in our favor but chronic stress is bad stress that works against us (Yao et al.  2019).

Stress management techniques

There are a number of stress management techniques. These include the following:

1. Regular exercise- Exercising regularly can help to manage stress. Exercising in any form helps to relive stress. It boosts the endorphins which impart a feel- good feeling and cause distraction from everyday worries. As a result, exercising does good to the body and helps in alleviation of stress. Any form of exercise, ranging from yoga to aerobics can help positively in relieving stress. By positively impacting the body systems such as the cardiovascular system, immune system and the digestive system, stress helps to protect the body from the various harmful effects of stress and therefore ensures that healthy functioning of the body is maintained (Kassymova et al. 2018).
2. Time Management- Poor time management contributes to stress by causing irritability, mood swings, fatigue and tiredness, mental block, withdrawal and depression. Time management is therefore another essential technique to effectively manage stress. Good time management ensures that heavy workload can be managed effectively which lowers stress. Time management gives direction to the work remaining and thereby reduces long- term stress. Time management helps in gaining control of life and also increases productivity. It efficiently utilizes time and maximizes time outside work to ensure that one can enjoy and relax life. Time management results in better planning, better control of environment, better prioritizing, and better delegation of tasks which reduces overall stress (Ma et al. 2020).
3. Positive attitude- Personality traits such as being pessimistic or optimistic affect well- being and health of any person. Thinking positively comes with being optimistic and is believed to be an effective component of stress management. Keeping a positive attitude increases alertness, energy levels, and improves focus which reduces levels of stress. A positive attitude improves well- being and coping skills which help in dealing with stress (Rastogi et al. 2018).
4. Follow time table- Stress is often experienced by individuals who are unable to manage their time accordingly and find themselves lost in their day. A potential way to preserve life and work balance is to take out time for relaxing from the daily schedule. This can be achieved by preparing a time- table and scheduling daily break times. Adhering to such a time table will ensure that adequate time is available for taking breaks and restoring physical activity into the daily routine. Trying yoga, walking or other relaxation techniques during this break time will help in regaining energy and will help in defusing stress and prevent accumulation of stress (Reddy, Menon and Thattil 2018).
5. Maintain social life- Socialization can impact stress directly through multiple ways. Maintaining a healthy social life can increase levels of hormone, oxytocin which can decrease levels of anxiety and will enable feeling more confident and coping better with stressors. Socialization and spending time with others also directs energy towards the outwards which helps in relieving stress from the body. Maintaining a social life can also help in receiving positive social support which can enhance resilience to stress and also helps in reducing functional consequences associated with disorders such as PTSD, trauma- induced disorders, morbidity or mortality (Gálvez, Torres-Piles and Ortega-Rincón 2018).
6. Water therapy- Water therapy is also another innovative technique to manage stress. Water reduces mental stress, exhaustion and physical tension. This is because water lowers production of cortisol hormone which is associated with stress. This diminishes anxiety and also promotes relaxation of muscles.  Water therapy involves using either hold or cold water, the pressure and flow of which varies according to the treatment plan. One can sit in a water bath or submerge the body in warm water for a given period of time. This technique is highly useful as it can be performed even at home and does not require any trained professionals (Gálvez, Torres-Piles and Ortega-Rincón 2018).