BY: RITA KRISHNAN 

IN a recent study with 62 industrial managers, more than half
said that their jobs were the main source of stress in their
lives. 56% declared that better management by their superiors
would be the most effective method of reducing stress.

It is important to understand that stress is an inevitable part
of our life, our existence. Stress can be a source of
motivation; it can increase performance and add colour to our
life. But too much stress can lead to distress or “burn-out”.

Learning how to cope with stress is truly an art, a skill that
one needs to cultivate over time and constantly upgrade to meet
the demands of life today.

Although you cannot completely eradicate stress, you can always
cope with and make it work for you.

One must also recognise that stress is both positive and
negative. The positive aspect would be that it increases
strength, energy, alertness and concentration. But on the other
hand, if not managed carefully, it can decrease the level of
energy, weaken the immune system and cause serious illnesses.

The common disorder seen under stress is tension, migraine
headaches, coronary heart disease, high blood pressure, muscle
tightness, asthma and others.

1. Be realistic – know yourself You need to know your
limitations, your strengths and weaknesses. You may not always
be successful, so do not be too disappointed with yourself if
you cannot achieve certain objectives in life.

2. Adopt a problem-solving approach There are usually many ways
to get something done, and some simply involve more obstacles
than others. Identify your goals, and outline the sequence of
action for reaching them with minimal stress. Generate
alternatives and evaluate each of them. Then, select the best
one possible.

3. Plan your time Organise your schedule – time for work as well
as time for recreation. Setting priorities gives you a good idea
of what is important and urgent and which to attend to first.
This leaves you with less important and easier tasks to perform
at the later part of the day.
  
IN CONTROL: The positive aspect of stress is that it increases
strengh, energy, alertness and concentration.
 

4. Limit changes Do not make too many major changes all at once.
Spread them out over a good period of time so that your system
has time to recuperate after a major event.

5. Share your problems Do not keep worries to yourself. Talk to
someone and you will feel better after that. Mutual support for
each other will help you to cope better.

6. Build a happy family Make your home a place you like to
return to after a day’s work. Spend time to talk to, play with
and relax together with your family. Otherwise, strains in
family relationships will become an added source of stress.

7. Keep healthy You cannot enjoy life if your body is always
unwell. Have an adequate and balanced diet. Exercise regularly
as physical activity relieves the uptight feeling. Have
sufficient rest and avoid late nights.

8. Learn to relax Keep a hobby, do something enjoyable. Have
short vacations and go somewhere for a rest. Learn and unwind at
the end of the day, and you will sleep better and feel happier.

Anyone can become proficient at learning which of these areas in
himself or herself are more sensitive to stress and then monitor
them. There are nine areas that can be used as thermometers that
can measure an individual’s stress levels.

Renewal Experiences that once renewed the individual (weekends,
going to the movies or sporting events and visiting friends) not
only don’t renew him or her, they often are stressful in
themselves.

Concentration The individual is easily distracted by inner and
outer stimuli to the extent that it’s difficult for him or her
to sit still and attend to detailed tasks.

Memory He or she forgets where objects were put, as well as
details, deadlines and promises that he or she remembered easily
in the past.

Sleep The person suffers from insomnia or needs too much sleep.
He or she is drowsy much of the time.

Appetite The individual is overeating and drinking or has a loss
of appetite.

Patience The person’s frustrations tolerance is low, causing
impatience and outbursts of anger.

Motivation He or she lacks the drive, energy and desire to
attend to ordinary tasks and responsibilities.

Mood The individual is “hypo”, meaning he or she feels sad,
depressed, helpless or “hyper”, meaning he or she manifests an
inappropriate amount of energy, excitement, optimism and
happiness.

Relating The person experiences a fight or flight reaction to
people. He or she withdraws from or attacks others with
irritability, rudeness, sarcasm and hostility.  In learning the
steps in controlling and combating the effects of stress, you
have learnt to embrace stress positively and in a friendly
manner.  Recognising the effect of stress, and not ignoring it
will definitely help you to cope and make the best of it.
Shunning anxiety and allowing it to incubate or infect you not
only damages you from within but also affects your overall
performance.  Take the great step to modify your lifestyle and
behaviour. The only “vaccination” against becoming infected by
future stressors that bring on this “disease” is good physical
condition, a balanced diet and prudent exercise. Successfully
coping with stress will keep you healthy, happy and productive
always.

Rita Krishnan is a psychologist. Her interests include designing
and developing stress management programmes for individual or
group counselling and potential modelling for mental well-being.

MIM has scheduled a course on Time & Stress Management for March
2004. For more information on this and other programmes, please
call MIM Customer Service at 03-21654611, e-mail
enquiries@mim.edu or visit www.mim.edu