Stress and how we manage it
Author: Larisa Herculea-Andronic
The term stress belongs to Selye who, in 1976, defines stress as a stimulus (stress factors) and refers to an external event considered threatening and that can harm.
Stress as a reaction is represented by the body‘s state of tension that occurs in stressful situations and it includes both cognitive and emotional reactions as well as alterations in the normal functioning of the body.
Stress is the body‘s response to any request or demand exerted on it, individuals reacting differently to the same event (stressor factor). In 2005, Neculau defines stress as "a psychophysiological phenomenon, which leads to both biological and physical disturbances"
In specialized literature, stress is made up of three main meanings: Stress as a stimulus, stress as a reaction and stress as a process. The organism has a certain flexibility, which allows it to maintain an internal balance and an agreement with the environment. The vital process requires a continuous adjustment and readjustment of the organism to restore the ever-disrupted balance. This balance of the organism is achieved through the processes of accommodation and assimilation, achieving uninterrupted exchanges between the organism and the environment.
The processes of accommodation and assimilation constantly interact to maintain the relatively stable state of equilibrium that defines adaptation. Adaptation to stress is biological, social and psychological. In any life situation in which the organism is required, the adaptive mechanism generates stress. There are two forms of stress: negative stress or distress, and positive stress or eustress.
Studies show us that both types of stress can be harmful to the body in certain situations, the perception of an event can be made as pleasant or unpleasant.
The event itself is always a stressor whether it is heat or cold, loss or gain, wedding or funeral, good news or bad.
There are several effective methods and techniques to manage stress. Here are some of them:
1. Exercise: Regular physical activity, such as walking, running, swimming, or yoga, can release endorphins, also known as "happy hormones," which can reduce stress and improve mood.
2. Relaxation Techniques and Hypnotherapy: Examples include deep breathing, meditation, guided imagery and progressive muscle relaxation. These techniques help to reduce muscle tension and induce a state of relaxation in the body.
3. Time management: Effective time management can help avoid overcrowding and manage tasks more effectively, thereby reducing stress caused by deadlines or a busy schedule.
4. Effective communication: Sharing feelings and concerns with friends, family or a therapist can provide an emotional outlet and support.
Limiting stressful stimuli: Try to reduce exposure to stressful stimuli, such as negative news or stressful situations, when you feel they are affecting your mental health.
5. Do enjoyable activities: Spend time doing activities that make you happy and relax, such as reading, painting, listening to music, or cooking.
Stress can be acute or chronic. Acute stress is when the stressor acts for minutes or hours while in the case of chronic stress the stressor works for days or months. Stress occurs in most cases as a reaction to strong frustration. When the person‘s physical or moral integrity is threatened by frustration, the stress reaction occurs. Managing stress is essential to maintaining physical and mental health.
6. Balanced diet: A healthy and balanced diet can support mental health. Try to avoid excessive caffeine or processed foods.
7. Adequate Rest: Make sure you get adequate and quality sleep. Lack of sleep can contribute to increased stress levels.
8. Learn to say "no": Do not hesitate to refuse additional tasks or responsibilities that may negatively affect your stress level. 9.a relaxation space: Set up a special corner in your home or workplace where you can retreat to relax and unwind.
10. Cognitive Behavioral Therapy (CBT): CBT can help identify and change negative thoughts and behaviors that contribute to stress, helping you approach difficult situations in a healthier and more constructive way. Try experimenting with different methods and find the ones that work best for you.
Each person is unique, so it‘s important to discover what works best for you to manage stress effectively. If stress becomes overwhelming or interferes with quality of life, it is recommended that you seek help from a mental health professional.
Stress as a reaction is represented by the body‘s state of tension that occurs in stressful situations and it includes both cognitive and emotional reactions as well as alterations in the normal functioning of the body.
Stress is the body‘s response to any request or demand exerted on it, individuals reacting differently to the same event (stressor factor). In 2005, Neculau defines stress as "a psychophysiological phenomenon, which leads to both biological and physical disturbances"
In specialized literature, stress is made up of three main meanings: Stress as a stimulus, stress as a reaction and stress as a process. The organism has a certain flexibility, which allows it to maintain an internal balance and an agreement with the environment. The vital process requires a continuous adjustment and readjustment of the organism to restore the ever-disrupted balance. This balance of the organism is achieved through the processes of accommodation and assimilation, achieving uninterrupted exchanges between the organism and the environment.
The processes of accommodation and assimilation constantly interact to maintain the relatively stable state of equilibrium that defines adaptation. Adaptation to stress is biological, social and psychological. In any life situation in which the organism is required, the adaptive mechanism generates stress. There are two forms of stress: negative stress or distress, and positive stress or eustress.
Studies show us that both types of stress can be harmful to the body in certain situations, the perception of an event can be made as pleasant or unpleasant.
The event itself is always a stressor whether it is heat or cold, loss or gain, wedding or funeral, good news or bad.
There are several effective methods and techniques to manage stress. Here are some of them:
1. Exercise: Regular physical activity, such as walking, running, swimming, or yoga, can release endorphins, also known as "happy hormones," which can reduce stress and improve mood.
2. Relaxation Techniques and Hypnotherapy: Examples include deep breathing, meditation, guided imagery and progressive muscle relaxation. These techniques help to reduce muscle tension and induce a state of relaxation in the body.
3. Time management: Effective time management can help avoid overcrowding and manage tasks more effectively, thereby reducing stress caused by deadlines or a busy schedule.
4. Effective communication: Sharing feelings and concerns with friends, family or a therapist can provide an emotional outlet and support.
Limiting stressful stimuli: Try to reduce exposure to stressful stimuli, such as negative news or stressful situations, when you feel they are affecting your mental health.
5. Do enjoyable activities: Spend time doing activities that make you happy and relax, such as reading, painting, listening to music, or cooking.
Stress can be acute or chronic. Acute stress is when the stressor acts for minutes or hours while in the case of chronic stress the stressor works for days or months. Stress occurs in most cases as a reaction to strong frustration. When the person‘s physical or moral integrity is threatened by frustration, the stress reaction occurs. Managing stress is essential to maintaining physical and mental health.
6. Balanced diet: A healthy and balanced diet can support mental health. Try to avoid excessive caffeine or processed foods.
7. Adequate Rest: Make sure you get adequate and quality sleep. Lack of sleep can contribute to increased stress levels.
8. Learn to say "no": Do not hesitate to refuse additional tasks or responsibilities that may negatively affect your stress level. 9.a relaxation space: Set up a special corner in your home or workplace where you can retreat to relax and unwind.
10. Cognitive Behavioral Therapy (CBT): CBT can help identify and change negative thoughts and behaviors that contribute to stress, helping you approach difficult situations in a healthier and more constructive way. Try experimenting with different methods and find the ones that work best for you.
Each person is unique, so it‘s important to discover what works best for you to manage stress effectively. If stress becomes overwhelming or interferes with quality of life, it is recommended that you seek help from a mental health professional.
