Outsmarting stress

THEY say it’s a normal part of life, but many people would rather not experience it and often seek to find ways to avoid it.

Stress, according to Dr Roger Roberts, psychiatrist, is a biological and psychological response to adverse or demanding circumstances.

“We normally consider a situation to be stressful when we think that the demands of the situation outweigh our coping skills. Stress is a normal part of life and everyone experiences stress from time to time. It is important to note that people may find different situations stressful and cope with stress differently,” he said.

According to Dr Roberts, people often think of stress as bad, but this is not always true.

“Acute stress may be positive as it may motivate and energise you and improve your performance. Think about feeling stressed the day before a major examination; instead of going to bed early, you may find yourself staying up the entire night studying or practising past papers, which is uncharacteristic of you. Stress may come from good sources such as receiving a promotion at work, having a baby, getting married and buying a house. People tend to talk about stress from bad sources which include financial problems, relationship problems, illnesses, death of loved ones, unemployment, abuse and legal problems,” he explained.

But regardless of the cause, when people experience recurrent or chronic stress it impacts negatively on their mental and physical health.

The best way to outsmart stress is by adopting a lifestyle that promotes well-being and resilience. Below Dr Roberts shares some useful tips on how you can outsmart stress.

1. Be organised and set realistic goals

Dr Roberts said it is important to set realistic goals and prioritise. “When you plan ahead, it allows you enough time to get the most important things done and prevents you from rushing to get things done at the last minute, which is stressful for most people. Learn to set mini goals as a way of reaching larger goals. Do not forget to celebrate when you have accomplished your goals,” he said.

2. Be assertive

Do not sit back and wait for things to happen. “Learn to express your needs and make requests. Do not promise when you know you are unable to make good on your promise. Learn to say no when necessary,” Dr Roberts said.

3. Be kind to others

According to Dr Roberts, it is important to create positive events for others. “People tend to experience positive effects when they create positive events for others. Additionally, when you are kind to others, most people will return a favour when you need one. Acts of kindness may include simple things like giving someone a compliment or helping an elderly person to cross a busy street,” he said.

4. Beware of negativity bias

“Something negative is likely to have a greater impact on one’s behaviour and psychological state than something equally emotional but positive. In other words, the brain tends to hold on dearly to negative emotions. If someone is told, ‘Great hairstyle, I love the outfit, but I wouldn’t wear it with those shoes’, the person may feel that she was criticised and likely experience negative effects because of the comment made about the shoes. Negativity bias naturally exists, so one has to learn to see the positive in things,” Dr Roberts said.

5. Keep a good sense of humour

According to the psychiatrist, laughter is medicine for your mind and body. “Laughter may relieve stress, improve mood, improve your immune system and reduce pain. Learn to laugh at your own situation and spend time with people who make you laugh. But beware of inappropriate humour — do not laugh at the expense of others,” Dr Roberts said.

6. Engage in regular physical activity and minimise or avoid substance use

Dr Roberts said during exercise your body produces chemicals, for example, endorphins, which improve mood and reduce stress. “Make an effort to engage in physical activities like walking, jogging or swimming for at least 20 to 30 minutes per day. Excessive amounts of alcohol, cigarettes and caffeine can cause stress,” he said.

7. Get enough sleep

“Ensure that you get about seven to eight hours of sleep per night. Getting adequate sleep helps your body to recover from stress and helps to reduce stress,” Dr Roberts said.

8. Slow down

Dr Roberts advises people to take time to relax and do things they enjoy. “Return missed calls and unanswered text messages or e-mails. Spend time with friends and family. It is important to stay connected to people you love and care about. People who are involved in good relationships are less stressed.”

9. Learn and practise relaxation techniques

“There are several relaxation techniques that are useful in the management of stress as well as in reducing your chance of being stressed. Some of these techniques are taking deep breaths, mindful meditation, deep breathing and guided imagery,” he said.

10. Anticipate stress

According to Dr Roberts, in some situations you may be able to anticipate stress, for example, preparing a quarterly report of your company or going to a place where you know someone will annoy you. “If you think ahead you may be able to avoid the stressor. Learn to accept the things you cannot change. Finally, if you are overwhelmed, do not be afraid to ask for help,” he said.