Stress and Stress Management

Two Important Classifications

1. Internal stress which generally suggests that the cause for the stress comes from within such as an imbalance or conflict between what we have learned and our desire to express a need. A situation where our attitude toward expression of a particular need overrides the emergence or drive strength of that need.

2. External stress which represents conflict between an outside influence/opportunity and the desire for need expression. An environmental situation which disallows opportunity for emotional or, say, creative mental, need expression.

Types

Acute stressors are very sharp, painful periods of stress which cause shaking, sweating and shortness of breath etc., which abate slowly after the stress subsides. A sudden loud screeching noise such as a car skidding is an example of what may cause acute stress for some people.

Chronic stressors which are recurrent or longer term and which fall into many categories. Chronic stress can come from within us or it can be caused by our perception of external factors. Chronic stress is lasting stress and in some cases can go on for years. A person who is in an unhappy relationship or job will suffer chronic stress, and may have to change the environment to reduce or remove the stress.

Combination stressors which are combinations of both acute and chronic stressors are obviously a third but non-separate category.

Two Main Chronic Stress Classifications

External Chronic Factors, representing those external factors, influences or expectations which we perceive as being in conflict with our existing behaviours and expectations. The environment in which an abuse victim lives will probably offer few opportunities for mental and instinctual need expression, this environment including not only the physical setting but the abuse perpetrator as well.

Internal Stress Factors which refers to such as a conflict between personality needs and attitudes or between old and new attitudes, causing us chronic discomfit and confusion. The long term sufferer of abuse has no doubt learned the futility of attempting to seek emotional satisfaction, and as a result has reached the point where conditioned learning disallows need based emotional expression.

Symptons of Moderate to Severe Chronic Stress

Health Risks Associated with Stress Problems

High blood pressure
Angina
Atherosclerosis
Coronary heart disease
Migraine
Back problems
Ulcer
Asthma, allergies

Management of Stress

The management of stress generally falls into four clearly defined areas of corrective action which involve:-

• Managing the external factors in our lives as best we can
• Self-management by way of our physical etc., wellbeing
• Life-style management, of the principal environmental influences in our lives
• Management of our interpersonal relationships.

Suggestions for Stress Management

• Low stimulus environment
• Meditation
• Physical activities such as sports
• Focus on physical sensations
• Relaxation tapes
• Mental activities;- visualisation, affirmations, rehearsal
• Time-out
• Anticipating stress
• Review expectations of events
• Review perception of events
• Address competency and self-esteem issues
• Review language

Possible Physiological Symptoms of Stress

• Increased heart rate
• Muscular tension
• Shortness of breath
• Headaches
• Cold extremities
• Perspiration

Possible Behavioural Symptoms of Stress

• Language eg., “Can’t cope,” “It’s all too much,” etc.
• Withdrawn
• Unable to concentrate
• Irritable/short fuse
• Avoidance
• Denial
• Irrational thinking
• Blames others
• Decreased and/or impaired performance
• Helplessness
• Frustration

Some Corrective Activities

• Introduction of a daily exercise program of going for a thirty minute walk (together if possible) each evening.
• Taking up a hobby or following through a special interest.
• Going through a program of moderate assertion training to improve one’s self-esteem.
• Planning to drive to work along different routes on different days or changing one’s mode of transport.
• Going to the theatre or other outings on a regular basis or doing something enjoyable o break established routines

Milton Sofoulis Sr, Dip.B.S., Dip.Min(Hon), Dip. Prof.Couns., is a professional counsellor based in Deniliquin, NSW, who specialises in relationship counselling, stress management, self esteem, and for general personal issues.

He is available for personal counselling, group counselling, interactive discussion groups, corporate presentations, and presentations for special interest groups.

Phone/Fax: (03) 5881 2581. Mobile: 0438 812 581. .