Last week, we introduced the concept of stress as ‘connoting the application of a force, which
may be internal or external, on an object.’ We further established that such a force may be
internal or external; and that its impact on the receiving object, depends on the duration of
applied force, the milieu (or environment/circumstances) within which the force is being
applied and the internal nature of the receiving object (innate resilience or vulnerability).
Furthermore, we established that the outcome of stress can be negative or positive, depending
on the outcome and all the afore mentioned factors in play. Thus, stress – such as application of
heat on gold ore, will result in purifying it of impurities and improving its value; just as steel will
become stronger, than natural pure iron. But it can also break or mar in some other instances,
causing the object to shatter or explode, such as a glass ball hitting a brick wall. And we
rounded up that these descriptions from natural sciences also apply in the context of human
relationships and day-to-day living. We conclude this week by addressing the symptoms and
consequences of prolonged stress; as well as self-management strategies to help us overcome
the negative effects of stress.
Symptoms of stress
These may be physical symptoms, emotional symptoms, and behavioural symptoms. The
common symptoms are listed here. Physical symptoms may include stomach upset, difficulties
with sleep, frequent headaches, excessive tiredness, loss of interest in sex, and change in
appetite. Emotional effects include anxiety, irritation, anger outbursts, heightened frustrations,
feeling weighed down and overwhelmed, emotional exhaustion or burn out, reduced
motivation and lack of zest. Behavioural problems may include turning to alcohol and drugs to
reduce tension and help relaxation, temper tantrums, unwarranted violence, becoming
reclusive and avoiding social interactions, or becoming completely disinhibited and engaging in
high risk behaviours such as gambling, and sexual indiscretions. These symptoms tend to have a
multiplier effect on the individual, loved ones and family, as well as work colleagues.
Over the long term, prolonged stress may cause physical disorders such as increased exposure
to infections (from weakened immune systems), hypertension and cardiac problems, ulcers
e.t.c. It may also cause mental health problems such anxiety disorders or depression, or lead to
suicidal behaviours.
How can we manage stress?
If you identify that you are feeling stressed, the most important consideration is to identify that
you ALWAYS have options. Start by evaluating the situation and decide if it is something within
your control to influence (such as relationship difficulties) or if it is outside your control (such as
a toxic work environment). If it is the former, then you can appraise your options and apply
problem-solving techniques to engage and resolve the issues. However, even if it is the latter,
you are still not helpless: you can weigh your options and may decide to walk away….if you can
afford it. Or begin to seek employment elsewhere, or plan your exit. Or you adapt and learn to
cope and not take things too personal. Thus, mitigating the personal impact on you and your
life.
Other very helpful strategies for overcoming stress include regular physical exercise (releases
feel good chemicals that promote relaxation); employing humour to diffuse tense situations
and to keep the big picture in view; investing and nurturing relationships – with family, friends
and colleagues; taking breaks – not necessarily expensive vacations but may be a visit to the
beach for a quiet stroll and meditation alone. Spirituality or religious activity may also provide
solace and comfort for some people. Engaging in a charity cause for altruistic reasons is also
helpful to provide balance…and it evokes a deep sense of satisfaction and well-being, when we
do something for a good cause.
Relaxation techniques such as deep breathing exercises are also very helpful – when you feel
stressed and tense, simply place your hands on your abdomen, and take a deep breath (intake
for 4 seconds); hold it in (for another 4 seconds); and then exhale slowly through your mouth
(for about 6 seconds). You can practice this with your eyes close. Complete 10 – 15 cycles and
you will immediately feel calmer and more relaxed.
Conclusion
Stress is an unavoidable component of daily living as human beings. However, it is within our
control to ensure that we are not subjected to overwhelming stress that may break us down.
There are many simple, inexpensive strategies for managing stress levels to ensure we do not
suffer harmful physical and emotional consequences from stress. It is therefore, not the
stressful situation or nature of the stress alone that determines outcome; but how we allow it
to affect us is critical – and this is entirely in our hands. We can always deflect, cope better or
remove ourselves from the situation.
Dr Jibril Abdulmalik
Tribune Article for the column “Your Mental Health & You”
Thursday, 23rd May 2024
Asido Foundation
www.asidofoundation.com
Asivuri Consulting
www.asivuri.com
