STRESS

MANAGEMENT AND
SELF CARE
BY SUWAIBA NASIR
WHAT IS STRESS?

• Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a
natural human response that prompts us to address challenges and threats in our lives. Everyone
experiences stress to some degree.

• Stress is a feeling of emotional or physical tension. It can come from any event or thought that
makes you feel frustrated, angry, or nervous. Stress is your body's reaction to a challenge or
demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a
deadline.
Possible Causes of Stress
• Many situations or events can cause stress, such as:
• Addition of a new family member
• Changes in personal habits, education, career, or relationship dynamics
• Changes in eating or sleeping habits
• Changes experienced by a spouse or partner
• Conflict at work or school, or with family or friends
• Death, injury, or illness of a friend or family member
• Divorce, separation, breakup, or reconciliation of a partnership, marriage, or relationship
• Financial status change, new loan or mortgage, or mortgage or loan default
• High personal achievement
• Holidays or vacations
• Injury or recovery or physical, mental, or emotional health challenges
• Legal challenges
• Life transitions such as pregnancy or retirement
• Living condition changes or a household member moving in or out
• Recreational or social activity changes
• Responsibility changes
• Sexual challenges
• Social relationship conflict
Symptoms of stress
• Unexpected mood swings
• Insomnia or difficulty staying asleep
• Constant fatigue
• Weight changes: both weight loss or weight gain
• Digestion issues
• Inability to concentrate
• Headaches
• Anxiety and panic attacks
• Increased bodily tension
• New or heightened obsessive/compulsive behavior
You may experience one or two of the above symptoms while your friend is grappling with five of them.
Both responses are entirely normal but require different stress management techniques
STRESS MANAGEMENT

• Stress management offers a range of ways to help you better deal with stress and difficulty, also
called adversity, in your life. Managing stress can help you lead a more balanced, healthier life.
Stress is an automatic physical, mental and emotional response to a difficult event.

• Stress management approaches include: Learning skills such as problem-solving, focusing on

important tasks first and managing your time. Improving your ability to cope with difficult events
that happen in life. For example, you may learn how to improve your emotional awareness and
reactions.
Managing stress isn’t a one-size-fits-all system. Depending on the type and regularity of your stress, your stress
management regiment will look vastly different from another individual’s. But it’s helpful to have a toolkit of stress
management techniques on hand should you need them. If you need to know how to relax fast and reduce stress,
you’ve come to the right place. We’ve rounded up a comprehensive list of stress management techniques.
They will help you:
• Overcome stress quickly
• Reduce stress in the long-term
• Cope with stress in different situations, such as at work and in relationships

Why is stress management so important?

It’s normal to face stressful situations in life. Everyday stressors include everything from the daily commute to
paying your taxes. Stress affects everyone. The important thing is to learn to manage it so that our stress levels don’t
become overwhelming.
Benefits of learning to manage stress
Learning to manage stress effectively is crucial for your long term health and well being. Here are four of the
main benefits of using stress management techniques:
• A stronger immune system.
Stress weakens the immune system and makes you more vulnerable to illness. Relaxation and stress
reduction help strengthen your natural defenses.
• It is easier to maintain a healthy weight.
Stress can cause us to eat or drastically reduce our appetite. And it doesn’t usually have us reaching for the
salad. Instead, we go for junk food loaded with sugar, saturated fat, and salt. This reaction to stress can cause
weight gain. But reducing your stress levels can help control your appetite and cravings.
• Better sleep.
Stress makes it difficult to sleep due to the excess adrenaline it releases into the bloodstream, causing muscle
tension. Stress management can increase endorphins, which help with muscle relaxation and promote sleep
• Improved mood and relationships.
Stress can cause you to be moody and irritable. These attitude changes affect the way you react to those
nearest to you. As a result, it can put a strain on your relationship. Reducing your stress levels can help
restore balance.
3 risks associated with excessive stress
You probably already know that excessive stress is associated with poor physical and mental fitness.
Let’s take a closer look at three of the main risks associated with stress.
1. Burnout
Burnout is a result of prolonged stress. According to Gallup, 8 out of 10 employees experience burnout at least
some of the time.
But while we tend to associate burnout with work, it can also be caused by other extended stressful situations,
such as caring for an elderly parent.
2. High blood pressure and heart disease
According to the American Heart Association, stress can have serious long-term health consequences.
When your stress response activates, your heart rate is higher than normal. This increase is not a problem if it
only lasts a short time. But when stress dominates your everyday life, it can put pressure on your heart.
3. Poor physical health
Being in a state of fight or flight reduces your body’s capacity to function properly. It detracts vital energy
from processes and systems, such as the digestive and reproductive systems.

It can also affect your endocrine system, which is responsible for your hormonal health. This can create
imbalances in your body that lead to health problems and disease.
Stress Management Therapy
Stress management therapy is the use of techniques, strategies, or programs specifically to reduce stress levels,
prevent stress, or cope with situations or events that could lead to increased stress levels.1 Two examples
include psychotherapy (talk therapy) for stress and relaxation training.
Stress Therapy Types
There are different types of stress management therapy. Cognitive behavioral therapy (CBT), mindfulness-
based cognitive therapy (MBCT), and psychodynamic therapy are talk therapy methods that can focus
specifically on stress. Preventive stress management teaches how to recognize, prepare for, and respond to
stressors, such as with coping strategies, and is provided before the stressful event takes place.

1. Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy is a type of talk therapy commonly used for stress management. This method
focuses on the connection between thoughts, feelings or emotions, and behaviors, and how making changes to
one can change others, as well as their outcomes
CBT focuses on identifying faulty thought patterns that impact emotions and behaviors. For example, it may
include noticing how the thought of not being good at something can lead to a fear of trying.
There are CBT programs and treatments specifically for stress that can help people change their thoughts,
feelings, and behaviors in ways that promote relaxation and reduce stress. CBT-based stress management has
been found to reduce levels of stress and anxiety, improve psychological well-being, and increase confidence.
2. Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness focuses on awareness of internal thoughts and feelings, as well as external surroundings and
environments. For example, it may include focusing on how the sun and breeze feel on your skin or noticing
thoughts that pop into your mind.
Mindfulness-based cognitive therapy is a type of talk therapy that combines mindfulness practices such as
meditation with cognitive behavioral therapy. This method can focus specifically on stress management.
3. Mindfulness-Based Stress Reduction (MBSR)
Mindfulness-based stress reduction combines mindfulness techniques with stress management techniques to
prevent and address stress. It may include meditation, relaxation, yoga, body awareness, and other techniques.
MBSR has been shown to reduce stress, anxiety, depression, and burnout, and to improve quality of life.
4 ways to deal with stress quickly
Sometimes you need to find a way to reduce your stress levels quickly. Keep these four stress management
techniques in your back pocket for the next time you face a stressful situation:
• Take a walk
Exercise of any kind can be an effective stress reliever.
Taking a short walk has the advantage of removing you from the source of your stress — whether that’s a
demanding boss, an argument with your partner, or a problem you can’t seem to solve.
This simple act allows you to clear your head, calm down, and approach the situation from a different perspective.
• Breathe deeply
Taking a few deep breaths can help instantly relieve stress. Make sure you breathe into your belly as shallow
breathing signals to the body that the stress response is still required.
• Use aromatherapy
Research suggests that certain scents — such as those found in essential oils — can decrease the level of stress
hormone in our bodies. Whether you prefer a scented candle, a diffuser, or fresh flowers, try using scent to calm
you when you feel stressed.
• Get a hug from a loved one
Hugging is a surprisingly effective way to combat stress. It releases oxytocin, which is the “love hormone” that’s
responsible for bonding.
4 long-term stress management techniques
Prevention is better than the cure, and stress is no exception. Use these preventive strategies to reduce long-term
stress.
• Exercise regularly
Physical activity is a powerful short-term stress reliever. It releases endorphins, the feel-good hormones that give us
natural stress relief.
But in the long-term, exercise also helps combat the physical effects of stress. Exercise keeps your heart healthy and
improves your overall levels of wellness.
Whether it’s running, yoga, or Tai Chi, the key to maintaining a regular exercise routine is to find something you
enjoy doing.
• Eat well
Eating a poor diet can aggravate your stress response. Stress can cause us to reach for highly addictive, highly
processed foods loaded with salt, sugar, and fats.
But these foods cause your blood sugar to spike. This releases more cortisol, the stress hormone, making you feel
more anxious and stressed.
Eating a Balanced diet has a variety of health benefits , including mitigating the effects of stress.
• Practice mindfulness
Mindfulness practices such as meditation are proven to be effective stress management techniques. Practicing
gratitude is another effective technique for managing stress long-term. It helps you transform negative thoughts into
positive ones.
• Try relaxation techniques
Relaxation techniques such as guided imagery and progressive muscle relaxation can lower stress.
These techniques activate the parasympathetic nervous system. This is the part of your nervous system responsible
for the relaxation response.

Self Care
Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote
health and wellness. While many people may view self-care as a form of selfish indulgence, the act of caring for
oneself is an important part of a person's overall well-being. Many people do not fully understand what self-care
means
According to the World Health Organization (WHO),
Self-care is being able to promote health, prevent disease, maintain health, and cope with illness and disability
with or without the support of a healthcare provider.
The WHO also mentions that self-care is a broad term and many facets of a person’s life come into play,
including:
• Hygiene (general and personal)
• Nutrition
• Lifestyle factors such as exercise level and leisure activities
• Environmental factors such as a person’s living conditions or social habits
• Socioeconomic factors such as a person’s income level or cultural beliefs
• Self-medication and following treatment plans for current illnesses
The main goal of self-care is to prevent or control disease and preserve overall well-being through consistently
taking care of various aspects of your health.
What Types of Self-Care Are There?
Various forms of self-care involve different activities or actions. Each form is as important as the other and drives
optimal health and well-being.
 Physical Health
Taking care of your physical health is a form of self-care that helps improve quality of life and prevent or manage
chronic conditions.
Physical self-care will be different for each person, but ways you can practice physical self-care include:
• Getting the proper amount of exercise
• Eating regular, well-balanced meals that are mostly whole foods and staying hydrated
• Engaging in relaxing activities that can help manage stress
• Getting enough sleep
• Getting regular medical and dental care
 Mental Health
Mental self-care is designed to drive a healthy mind by practicing brain-stimulating activities and healthy mental
behaviors. Mental self-care can help you manage stress, lower your risk of illness, and increase your energy. Use
relaxation programs or apps regularly to incorporate meditation, yoga, muscle relaxation, or breathing exercises.
• Participate in creative activities you enjoy.
• Read a book or do a puzzle.
• Play games such as Scrabble, crossword puzzles, or other brain teasers.
• Try a new hobby.
• Engage in exercise.
• Take adult education classes.
• Seek help from a professional as needed.
 Spiritual
Not everyone has a spiritual or religious need. However, for some people nurturing their spirit allows them to
connect on a deeper level with themselves and to think beyond themselves.
Spiritual self-care practices might include:
• Meditating
• Hiking or spending time in nature
• Listening to inspirational music
• Going to masjid or attending virtual spiritual activities or groups
• Praying
• Talking with a spiritual advisor
Why Is Self-Care Important?
Practicing self-care regularly can bring about both short- and long-term benefits that lead to improved well-being
and an improved health status.
Short-Term
In the short term, people who practice self-care can see positive changes such as:
• Reduced stress levels: Putting your health and needs first along with giving yourself a bit of rest can
significantly reduce stress levels.
• Increasing self-worth: The more you take care of yourself, the better you will feel about who you are as a
person. This is because more of your core needs will be met on a regular basis.
• Feelings of belonging: A short-term benefit of spending time with others will provide feelings of belonging
and love, which is good for your overall mental health.
Long-Term
While the short-term benefits of self-care are good, the long-term benefits are what self-care is more focused on.
Some long-term benefits include:
• Managing chronic conditions: By practicing physical and mental self-care strategies, conditions such as
depression, diabetes, and heart disease can be more effectively managed.
• Disease prevention: Implementing self-care practices, such as regular exercise, healthy eating, and stress
management techniques, reduces the risk of heart attack, stroke, and obesity in the future.
• Stress reduction: Stress affects all systems in the body. Chronic stress can lead to chronic health conditions.
Practicing self-care that reduces chronic stress can help lower the risk of developing health conditions, such as
heart disease, high blood pressure, gastrointestinal disorders, and more.
• Healthier relationships: When taking better care of our personal needs, we are better able to engage in healthy
relationships partially due to increased self-esteem and self-worth.
• Reduced burnout: Authors of a review of multiple studies concluded the solution for burnout is complex, but
self-care strategies are one of several components that could be effective.10
• Improved quality of life: When self-care practices help to better manage health conditions, reduce stress, or
create a greater sense of belonging, overall well-being and quality of life improve.
How to Practice Self-Care
Building your perfect self-care plan will depend on your personal health and lifestyle. To create a plan to
encourage better health and well-being:
• Determine your overall level of health: Once you know your starting point health-wise, you can begin
adding or subtracting certain activities or stressors in your life to focus on improving your health.
• Identify your stressors: Make a list of things that cause you stress in all aspects of your life. The next step
is to do your best to avoid certain stressors. If they are unavoidable, teach yourself coping techniques that
can help lessen your stress reaction to certain situations.
• Identify your coping strategies: Everyone develops strategies to cope with health issues, stress, and other
life problems. Make a list of your coping strategies and see which ones are healthy and which ones aren’t.
The unhealthy ones that don't serve you well can be swapped out for healthier coping mechanisms.