Friday, October 11, 2013

Tame stress or it'll manage you

My Paper, Thursday, October 10, 2013, Page A19, My Executive, Viewpoints
From http://epaper.mypaper.sg/emnd/fvxen/fvxp/fvxpress.php?param=2013-10-10
Source Website: http://mypaper.sg/my-executive/tame-stress-or-itll-manage-you-20131010
By Wong Mei Yin, myp@sph.com.sg, mypaper, Published on Oct 10, 2013


WORK-RELATED stress is something that most working adults encounter throughout their career.
PHOTO: Dr Wong Mei Yin
http://1.bp.blogspot.com/-ubgqfan-iYA/UleFapeJOxI/AAAAAAAAY34/iCvahPe9j8Y/s1600/Dr.+Wong+Mei+Yin+on+Stress+Management-1.jpg
My Paper, Thursday, October 10, 2013, Page A19, My Executive, Viewpoints



WORK-RELATED stress is something that most working adults encounter throughout their career.

It could be a result of tight and multiple deadlines, interpersonal conflicts with bosses or colleagues, or constant changes in the organisational structure. Other contributing factors include overwhelming threats to one's job.



Overwhelming threats - We are all born with an automatic biological 'fight or flight' response in order to be able to face or escape various dangerous situations (Mohsin & Wahab, 2013). In other words, anxiety is our body's normal physical response to a perceived threat or danger.
PHOTO: Overwhelming threats - We are all born with an automatic biological "fight or flight" response in order to be able to face or escape various dangerous situations (Mohsin & Wahab, 2013). In other words, anxiety is our body's normal physical response to a perceived threat or danger.
http://2.bp.blogspot.com/-LgwrSe97-ME/UleFa9u3-SI/AAAAAAAAY38/fNQzv6yyLfI/s1600/Job-Interview1.jpg
http://2.bp.blogspot.com/-wTFUdbC3B4Q/UXMaOKUZ7fI/AAAAAAAABSM/5DBXQvXDK4o/s1600/Job-Interview1.jpg
http://www.dorleem.com/2013/04/how-to-tame-your-job-interview-anxiety.html



While not being promoted could worsen a person's perceived sense of ability and direction, getting a promotion could also come with additional responsibilities that one might find challenging.

On top of all that, most working adults have to deal with stress arising from their family, personal relationships or financial difficulties.

EFFECTS OF STRESS

At the National Healthcare Group Polyclinics (NHGP), more than 50 per cent of the patients seen by our team of clinical and counselling psychologists for stress-related conditions are working adults.

The many challenges of working life contribute to stressors that affect our psychological, emotional, behavioural and physical well-being.

Stress is not an illness; it is a state of mind. It can contribute to common symptoms like mood swings, depression, anxiety and poor sleep. Patients also report experiencing headaches, gastric and digestive problems, weight loss and feelings of low energy and tiredness.



Stress symptoms may last for a few minutes but prolonged exposure to stress without proper management may lead to serious health problems.
PHOTO: Stress symptoms may last for a few minutes but prolonged exposure to stress without proper management may lead to serious health problems.
http://4.bp.blogspot.com/-NcZHXNRGT3s/UleFcGZohMI/AAAAAAAAY4U/NKevRTKDyPA/s1600/article-0-0B2E79CB000005DC-795_634x396-1.jpg
http://i.dailymail.co.uk/i/pix/2010/09/19/article-0-0B2E79CB000005DC-795_634x396.jpg
http://www.dailymail.co.uk/news/article-1313480/Spains-blood-fiestas-make-bullfights-tame-youre-paying-them.html - (Picture)



Stress symptoms may last for a few minutes but prolonged exposure to stress without proper management may lead to serious health problems.

For example, it has been known to increase the likelihood of undesirable behaviours that are deemed as outlets to relieve stress, including binge eating, excessive drinking and smoking.

Over time, these could contribute to obesity and other health problems such as high blood pressure, heart problems and diabetes.


RELAXATION EXERCISES
Fortunately, work-related stress can be managed and minimised. About 30 per cent of the patients referred to our psychologists suffer from stress-related anxiety issues.



Leave the door open — literally and figuratively. You don't have to come right out and say it, but be sure to make it clear that your free spirit is free to come and go as (s)he pleases. This will build your free spirit's trust.
PHOTO: Leave the door open — literally and figuratively. You don't have to come right out and say it, but be sure to make it clear that your free spirit is free to come and go as (s)he pleases. This will build your free spirit's trust.
Edited by Krystle C., Jack Herrick, Travis Derouin, Len Pal and 41 others
http://2.bp.blogspot.com/-fxQvG5W5ADs/UleFaMf_BPI/AAAAAAAAY3s/3IxyU9G-0CY/s1600/550px-Tame-a-Free-Spirit-Step-01.jpg
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http://www.wikihow.com/Tame-a-Free-Spirit



An approach we use with our patients is to share a step-by-step range of relaxation methods that include deep breathing and visualisation exercises.

These exercises are simple, easy to do and can be done virtually anywhere. Such relaxation methods have been found to shift the body from a stressful state to relaxation in 17 seconds, in a study conducted at Harvard Medical School.

Talking to someone would also help you get things off your chest.


PACE YOURSELF
If you find yourself burning out at work, learn to moderate work expectations and pace yourself.

Work demands and relationships with colleagues can sometimes lead to tension and stress.



 If you find yourself burning out at work, learn to moderate work expectations and pace yourself.
PHOTO: It is important to learn how to identify the causes and learn useful techniques to manage them - the first step towards living our lives positively.
http://4.bp.blogspot.com/-F_UQU-qDKLw/UleFbzxuf9I/AAAAAAAAY4M/8IvJrxJ75bI/s1600/Yoga-21.jpg
http://magazine.foxnews.com/food-wellness/top-6-poses-bikram-hot-yoga - (Picture)



What we need to do is to focus on the more important things and engage in meaningful activities after office hours.


MANAGING STRESS
Stress is a part of daily life and it is important to learn how to identify the causes and learn useful techniques to manage them - the first step towards living our lives positively.


As we celebrate World Mental Health Day today, wipe the dust off your exercise gear and head outdoors for a workout. The endorphins released during exercise would give your mood a boost, which would help reduce your stress level.

At the end of the day, let's learn to manage stress before it manages us.

By Wong Mei Yin, myp@sph.com.sg, mypaper, Published on Oct 10, 2013

 
Dr Wong Mei Yin is principal psychologist with the National Healthcare Group Polyclinics. Dr Wong leads a team of clinical and counselling psychologists in delivering mental-health services to patients with stress-related depression, anxiety and sleep problems.



Get your priorities straight. Set realistic goals by asking for the things you want most and expecting nothing else.PHOTO: Get your priorities straight. Set realistic goals by asking for the things you want most and expecting nothing else.
Edited by Krystle C., Jack Herrick, Travis Derouin, Len Pal and 41 others
http://4.bp.blogspot.com/-3MJkCqIoaVU/UleFaCkSAFI/AAAAAAAAY3o/M51_dKIN0gI/s1600/550px-Tame-a-Free-Spirit-Step-03.jpg
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http://www.wikihow.com/Tame-a-Free-Spirit



Love their free spirit. The number one thing that all free spirits demand from their relationships is acceptance; without that, a free-spirited person suffers an assault on their freedom. You should also make sure that you aren't too demanding or compulsive however much you love him/her; it usually gives them the creeps. Only when you accept them for exactly who they are can they trust you — and only in that trust can a beautiful relationship develop. Just remember that independence is something to be appreciated, not just tolerated; with love and understanding, you'll be giving a free spirit exactly the kind of nourishment that it needs.
PHOTO: Love their free spirit. The number one thing that all free spirits demand from their relationships is acceptance; without that, a free-spirited person suffers an assault on their freedom. You should also make sure that you aren't too demanding or compulsive however much you love him/her; it usually gives them the creeps. Only when you accept them for exactly who they are can they trust you — and only in that trust can a beautiful relationship develop. Just remember that independence is something to be appreciated, not just tolerated; with love and understanding, you'll be giving a free spirit exactly the kind of nourishment that it needs.
Edited by Krystle C., Jack Herrick, Travis Derouin, Len Pal and 41 others

 
http://3.bp.blogspot.com/-WdEBANrxMKE/UleFaH_yKkI/AAAAAAAAY4E/gk0-l8Ui2qc/s1600/550px-Tame-a-Free-Spirit-Step-09.jpg
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http://www.wikihow.com/Tame-a-Free-Spirit




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