International Stress Awareness Day

International Stress Management Association (ISMA) has designated November 1, 2023 as International Stress Awareness Day. It is held on the first Wednesday of November every year. Additionally, the week spanning from 30thOctober to 3rd November has been designated as International Stress Awareness Week, focused on reducing the stigma associated with stress and finding solutions to deal with the high stress environments which plagues today’s society.

First, let’s understand the concept of stress. Stress is a state of worry or tension when encountered with a difficult situation. While it is considered a normal reaction to everyday pressures and demands of life, be it work, home, finances, relationships, or major life change, it becomes a concern when it persists long-term. Chronic stress might lead to mental health problems such as depression and anxiety, as well as physical ailments such as cardiovascular disease, gastrointestinal problems, and an overall weakened immune system.

So, how do we know when we are stressed? The signs of stress can manifest in our thoughts, emotions, and behaviour. Cognitive signs of stress include difficulty concentrating, constant tension, negative thinking, difficulty remembering things, and difficulty in decision-making. Emotional signs of stress include feeling unhappy or depressed, feeling anxious and agitated, low motivation, feeling helpless, and irritability. Physical signs of stress include increased heart rate, high blood pressure, nausea, trembling, and headaches. Furthermore, it can also lead to sleeping problems and loss of productivity.

To manage stress, it is important to have effective coping strategies in place. Here are some tips to help when you are overwhelmed with stress. The 5 A’s for stress management are:

1.     Avoid- While certain stressors in life are unavoidable, there are others which are unnecessary and can be managed or eliminated. Here’s how to apply the Avoid strategy:

·     If a friend or a relative consistently causes stress, consider minimizing your interactions with them.

·     When you encounter some topic which triggers anger or distress, steer clear of any unproductive discussions. 

·     If the responsibilities are bogging you down, learn to say no, be it in your personal or professional life. 

·     If global events are causing anxiety, try limiting the time you spend consuming the news. Instead use the time to do something you enjoy.

2.     Alter- When you cannot avoid a stressor, consider modifying it. The first step is to identify the situation which is making you stressed. Once you identify the situation, explore ways to make changes:

·     If you feel overwhelmed by the amount of work, see if you can postpone or reschedule tasks to manage your priorities effectively.

·     If it is some person’s action that is causing stress, go talk to the person and express your concerns. It will be a step towards addressing your stress, rather than dwelling on it.

3.     Adapt- There are some stressors which can neither be avoided nor altered due to external circumstances beyond your control, the best course of action is to adjust your approach. Here’s how you can adapt to such situations:

·     Change your perspective on the situation. Whenever frustrated with a situation, try to think if it will even matter in the long-run, or try to find positive aspects in a situation. For instance, if you were expecting a call from a friend that didn’t come through, rather than assuming they deliberately avoided you, it might be that they got busy. 

·     If something does not meet your expectations, lower your standards and try to be satisfied with good enough instead of worrying about perfection.

4.     Accept- There are things in this world that lie beyond our control, and instead of dwelling on them, it's important to embrace acceptance. There are a few ways to cultivate this practice of accepting things for what they are without getting stressed:

·     Recognize that as humans we have control over only so many things. We pretty much have no choice but to accept the rest as our worrying won’t change the situation. Rather, view these situations as opportunities for personal growth, learning what we might have done differently, and using these lessons for the future. 

·     While it can be challenging to accept hurtful behaviour from others, it's during these times that the power of forgiveness becomes crucial. Remember that we all make mistakes, and releasing grudges can lighten the emotional burden and promote inner peace.

5.     Be Active- Stay active, both physically and mentally. Engage in regular exercise or take a 20-30 minute walk each day. Exercise triggers the release of endorphins, which can effectively reduce stress. Additionally, stay mentally active by incorporating activities such as meditation, listening to music, solving puzzles, or adopting a new hobby. These practices contribute to a more balanced and stress-free life. 

References: 

https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/stress

https://www.medicinenet.com/what_are_the_%E2%80%9C5_as%E2%80%9D_to_help_manage_stress/article.htm