Stress: Effects and Management Proposal

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Table of Contents

Introduction
Technique in Practice
Response to Other Techniques
Strategies Ranking
Conclusion
References

Introduction

According to Donatelle (2010), stress is a negative physical and mental response of the body to challenges and changes in life and anyone can be a victim. Stress manifest itself in behavioral, emotional and physical symptoms, and the systems vary among different individuals (Smith, 2002). The common physical systems of stress include muscle tension, fatigue, gastrointestinal disturbances, muscle ache, sleep disturbances and headache (Smith, 2002). Emotional symptoms include mood changes, loss of energy or enthusiasm, changes in eating habits, nervousness, anxiety, overreaction and depression (Smith, 2002).

Behavioral symptoms include excessive use or abuse of drugs, cigarette and alcohol, poor exercises, and poor nutritional choices. Stress is caused by social, psychological or physical factors that cause the body to adjust to specific situations (Donatelle, 2010). These factors are referred to as stressors and management of stress refers to the ability of a person to cope or withstand the conditions or events caused by the stressors. In management of stress, one needs to analyze the causes of the stress, the level of the stress and the effects caused to the body and mind (Donatelle, 2010). This analysis helps in determining the appropriate techniques of stress management to be applied for better results. In this paper, the focus is on the proposal of a stress management technique experimented for two days and give a comparison with the response of other techniques.

Technique in Practice

The technique I applied during the two days was building skills to reduce stress. The technique works by first evaluating the stressors, examining the effects of the stressors to my health and the response, how often I would change the situation and learning how to cope (Donatelle, 2010). The technique gave me an understanding that in life there are stressors that we cannot eliminate. For instance, stress caused by education is inevitable and the right strategy of coping with this kind of stressors is to develop skills to reduce and cope with the stress. With use of this technique, first, I recognized the stressor, evaluated it and tried to alter the events or circumstances through emotional and practice control to reduce the amount of stress that it had on me (Smith, 2002). This helped in physiological preparation that consequently helped in containing and holding the situation.

Among the skills that I developed during this period were speaking about the current situations, having several exercises, creation of relaxation time, enhancing my social health and seeking help from counselors more often (Donatelle, 2010). The psychological preparedness of the technique made it easier for me to cope with the stress due to the already developed skills during the evaluation of the stressor. This made the technique more effective in reducing and coping with stress, as I would always be prepared before the circumstances of the stressors are manifested. The technique having helped in reduction of stress will remain my option in managing my stress. Due to the success of the strategy during the practice, I would recommend people who are victims of stress to use the technique, as it would solve their stress problem as it did for me.

Response to Other Techniques

Similarly, other stress management techniques would have as well worked in managing the stress. Management of social interaction technique suggests that in responding to stress, one should consider the extent and nature of friendship with someone before sharing of intimate feelings and thoughts (Smith, 2002). My response to this technique would have been cultivation of friendship with individuals who have similar values and interests like mine, who are tolerant, good listeners, able to share and give freely, trustworthy, have my best interests at heart, and do not rush to judge (Donatelle, 2010). The people need to have positive attitude, know the right manner to talk to others, behave well, be generous, laugh as well as cry. I would also respond to the stressor through accessing counselors (Donatelle, 2010).

The other technique is taking mental action. The technique suggests that in managing stress, a person should have positive self-esteem that would help them in coping with stressful situations, and responses to the stressors (Donatelle, 2010). The person who is affected is not able to predict the stressor that would follow. Therefore, it is necessary to have knowledge on how to react to the stressors in case they occur. I would respond to this technique through the change of mind, thoughts, ideas and appraisals to the stressors by combating negative self-talks (Donatelle, 2010). This comes by first evaluating my perception towards the stressor and the effects they have on my health after which I would change my negative perceptions to positive perceptions. When responding to this technique, it is advisable for the individual to be optimistic that acceptance results from the ability to cope with situations that are stressful, which requires experience and patience (Smith, 2002).

When responding to the technique of management of emotional response, it is advisable to have an evaluation of my interactions and the way I talk with other people when I encounter situations, which are stressful (Smith, 2002). The difference between my emotions and beliefs should be considered in order to control my emotions or act in a reasonable manner. I should also develop health habits such as learning how to laugh and fighting of anger to counter or overcome the emotions. The other stress management technique is taking positive physical action, which helps to reduce stress all the time. To respond to this technique I would have physical exercises, relaxation, and ensure that I have the right nutrition (Donatelle, 2010). The physical exercises would help in reduction of existing stress hormones and combating stress by raising endorphins levels. The foods that contain all nutrients make the body strong and free from health problems, which helps an individual to be free from stress.

Strategies Ranking

In my ranking, I would rank building skills to reduce stress as the most effective technique, followed by taking mental action, managing emotional response, managing social interaction and finally taking positive physical actions. In managing stress, the first action is on evaluation of the stressors and their effects on health. In my ranking, rank gives weight depending on the level of stressor evaluation, the response of the strategy to adoption of skills and exposure of the mind to the stressful situations. The rank thus puts into consideration the ability of the strategy in handling the stressful situation.

Conclusion

In stress management, the first initiative is to evaluate the stressor and the effects on the health. This gives an understanding that leads to the best choice of the technique to use.

References

Donatelle, R. (2010). Access to health (green Ed.). San Francisco: Benjamin Cummings/Pearson.

Smith, J. (2002). Stress management: A comprehensive handbook of techniques and Strategies. New York: Springer Publishers.

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Stress: Effects and Management Proposal

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