Plenty sleep, exercise, tips to manage stress

Everyone experiences stress to some degree. However,  mental health experts say the way we respond to stress makes a big difference to our overall well-being. They say it is important to adopt healthy coping strategies, when faced with worry or mental tension caused by a difficult situation. Michael Onotu, UN Clinic Staff Counsellor said stress […]

Everyone experiences stress to some degree. However,  mental health experts say the way we respond to stress makes a big difference to our overall well-being.

They say it is important to adopt healthy coping strategies, when faced with worry or mental tension caused by a difficult situation.

Michael Onotu, UN Clinic Staff Counsellor said stress can be defined as any type of change that causes physical, emotional, or psychological strain.

“Stress is your body’s response to anything that requires attention or action,” he said during a mental health training programme for journalists organised by the World Health Organization (WHO).

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He said consequences of stressful events were anxiety, depression and burnout, trauma and post-traumatic stress disorder (PTSD).

He explained that to effectively manage stress and other negative experiences, there is need to adopt healthy coping strategies, have a healthy lifestyle and optimise one’s response to stress.

Also, Dr Ijeawele Osia, a psychologist, said stress is the inability to cope with a perceived threat (real or imagined) to one’s mental, physical, emotional and spiritual well-being, and that results in a series of physiological responses and adaptations. 

Osia said some examples of stress are financial, marital, work- and health-related stress.

The psychologist said the causes of stress are linked to different things from physical (such as fear of something dangerous) to emotional (such as worry over your family or job.) Identifying what may be causing you stress is often the first step in learning how to better deal or manage stress.

The World Health Organisation (WHO) said stress makes it hard for us to relax and can come with a range of emotions, including anxiety and irritability.

“When stressed, we may find it difficult to concentrate. We may experience headaches or other body pains, an upset stomach or trouble sleeping. We may find we lose our appetite or eat more than usual. Chronic stress can worsen pre-existing health problems and may increase our use of alcohol, tobacco and other substances.

“Stressful situations can also cause or exacerbate mental health conditions, most commonly anxiety and depression, which require access to health care. When we suffer from a mental health condition, it may be because our symptoms of stress have become persistent and have started affecting our daily functioning, including at work or school,” it said.

WHO said it is natural to feel stressed in challenging situations such as job interviews, school exams, unrealistic workloads, an insecure job, or conflict with family, friends or colleagues. “For many people stress reduces over time as the situation improves or as they learn to cope emotionally with the situation. Stress tends to be widespread during events such as major economic crises, disease outbreaks, natural disasters, war, and community violence,” it said.

Dr Osia said  that people should contact a medical doctor or psychologist and  other mental health professionals when they notice symptoms of stress.

She advised that in addition to treatment from experts, people should do the following to manage stress:

-Keep a positive attitude.

-Accept that there are events that you cannot control.

-Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.

-Learn and practice relaxation techniques; try meditation, yoga or tai-chi for stress management.

-Exercise regularly. Your body can fight stress better when it is fit.

-Eat healthy, well-balanced meals.

-Learn to manage your time more effectively.

-Set limits appropriately and learn to say no to requests that would create excessive stress in your life.

– Make time for hobbies, interests, and relaxation.

-Get enough rest and sleep. Your body needs time to recover from stressful events.

 – Don’t rely on alcohol, drugs, or compulsive behaviours to reduce stress.

 – Seek out social support. Spend enough time with those you enjoy.

-Seek treatment with a psychologist or other mental health professional trained for stress management or biofeedback techniques to learn healthy ways of dealing with the stress in your life.

WHO also gave the following tip to manage stress:

Keep a daily routine

Having a daily schedule can help us use our time efficiently and feel more in control. Set time for regular meals, time with family members, exercise, daily chores and other recreational activities.

Get plenty of sleep 

Getting enough sleep is important for both body and mind. Sleep repairs, relaxes and rejuvenates our body and can help reverse the effect of stress.

Good sleep habits (also known as sleep hygiene) include:

  -Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

-If possible, make your sleeping area quiet, dark, relaxing and at a comfortable temperature.

-Limit your use of electronic devices, such as TVs, computers and smartphones, before sleeping.

– Avoid large meals, caffeine and alcohol before bedtime.

– Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

Connect with others 

Keep in touch with family and friends and share your concerns and feelings with people you trust. Connecting with others can lift our mood and help us feel less stressed.

Eat healthy 

What we eat and drink can affect our health. Try to eat a balanced diet and to eat at regular intervals. Drink enough fluids. Eat lots of fresh fruits and vegetables if you can.

Exercise regularly

 Regular daily exercise can help to reduce stress. This can include walking, as well as more intensive exercise.

Limit time following news

Spending too much time following news on television and social media can increase stress. Limit the time you spend following the news if it increases your stress.