Last partial update: July 2016 - Please read disclaimer before proceeding.
Stress
Stress inevitably occurs throughout life and for some can cause significant distress. It may come from home or work or any other activity undertaken and a person’s response to stressful situations often determines whether he or she is successful at achieving life goals, including health improvement goals. Learning how to manage it is important for everyone.
Coping with stress
Avoiding unnecessary stress is an important strategy. Try to anticipate problems that might occur while they are still avoidable and learn from mistakes. Spend a little time each evening (not just before bed) to plan activities for the following day. Scheduling more stressful tasks for times when coping is easier, such as in the morning when feeling fresher, can help considerably.
Good problem solving skills are the basis for minimizing stress. These are discussed in considerable detail in the section Achieving change and will not be repeated here. This chapter is probably the most important chapter of this book, especially for those suffering from stress, so please take time to read it thoroughly.
Enlisting the help of others who are similarly affected by the problem, a common occurrence in work related stress, can be of great assistance. The effects of stress can also be lessened by having family and friends close at hand to share problems. As well as lending a sympathetic ear, they may be able to suggest alternative strategies to solve the problem. Do not take out work stress on those at home. Talking about it is much better.
Alcohol and other drugs are not a constructive way to cope with stress. Their effects on personality can often make stress worse and they also worsen self-esteem and resolve.
In the work place (and most other places), communication is the main issue. People who manage others at work should ensure they make time to meet with them regularly to discuss any problems that they are facing. It will improve work place relations and assist in anticipating problems before they occur. Having a stress management policy and, if possible, a human relations manager, will assist in this process. Taking into account the personal lives of employees when deciding on hours of work, holidays etc will make everyone happier.
Ways to feel better when stressed
Regular exercise helps reduce stress. It should be enough to get a bit puffed and needs to be done several times a week. Equally important is relaxation time. Allocate time to relax each day, especially with friends. Meditation and yoga are also often beneficial.
Everybody becomes more stressed when tired and a good sleep routine is an important part of stress management. Remember that caffeine-containing foods, such as coffee, chocolate, tea and caffeinated soft drinks, can cause stress symptoms, including agitation, palpitations and tremors. Alcohol should be avoided as a remedy for relieving stress as there is a significant risk of drinking to excess and developing alcohol dependency. It also does nothing about solving the problem.
Concentrating on the positive things in life, such as enjoyed activities, is also beneficial as is being helpful to family, friends and workmates.
Relieving the symptoms of stress
See section on anxiety.
Getting help
Stress that continues too long can lead to chronic anxiety conditions and depression. When problems caused by stress are not resolving quickly, or stress is occurring for no obvious reason, or coping is just difficult, people should see their GP or other appropriate health professional to obtain help. Everyone can benefit from treatment. However, the longer the anxiety problems are left, the worse people will feel and the longer it will take them to improve with therapy. Anxiety disorders and depression are dealt with in the next section. Many of the comments regarding behavioural therapy for the treatment of anxiety and depression are also apply to dealing with stress.
The boxed section below details counseling options.
Accessing counsellingPeople often delay addressing relationship problems because they do not know how to access good quality counselling. There are numerous counselling services operating in Australia. Here are some suggestions. Local community health servicesCounsellors associated with community health services can be accessed by phoning the local health service (or mental health service). Their phone number, can also be obtained from GPs or the local hospital. Psychologists in private practice.The best way to contact a well-qualified psychologist is to find a member of the Australian Psychological Society. (There are 13,000 in total and they are well qualified to help in relationship counselling and in the treatment of mental health problems such as anxiety, depression, eating disorders, etc) All members have a degree in psychology: full members have a minimum of six years training and associate members have at least four years. Local GPs will probably have psychologists that they deal with regularly and can recommend. The Australian Psychological Society operates a service throughout Australia to help people find a suitable local counsellor. (They also have lists of psychologists able to speak languages in addition to English.) Just call 1800 333 497. Their web site is http://www.psychology.org.au and a request can be emailed through this site. Relationships AustraliaRelationships Australia operates counselling services, including telephone and face to face counselling. Their counsellors have qualifications in family or couple therapy and past experience in counselling. They have 88 branches throughout Australia. Their phone number is 1300 364 277 and web site is www.relationships.com.au. Their web site itself contains a wealth of helpful information about relationships and their counseling resources.
A visit to the Relationships Australia web site is a must for anyone worried about their relationship. National LGBTI Health Alliance - qLife General practitioners |