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Master Your stressStress is something that we all experience from time to time. Although we talk about stress frequently, do we really understand it and take steps to manage it most effectively?

Before we start, let’s find out how much you know about stress:

Quiz Questions TRUE FALSE1. Stress is always bad for you q q

2. Spending time with your family and friends can help q q you reduce stress levels

3. We should aim to eliminate all stress from our lives q q

4. Some stress can be good in motivating us to do well q q

5. Stress is everywhere, so you can’t do anything about it q q

6. Prolonged stress may lead to medical conditions such q q as high blood pressure and mental health problems such as depression

7. By getting sufficient sleep, we can cope more effectively q q with stress

8. Stress is the same for everyone q q

9. Staying physically healthy can also keep you mentally fit q q by helping us to de-stress and improve your mood

Read on to find out if your answers are correct (answers are also available on page 11)! Also, learn more about stress and how it affects you, as well as how to better manage stress.

How much do you know about STRESS?

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Stress is the emotional and physical feeling we get when managing day to day life demands. It is our body’s natural response to challenges in life.

Stress can be caused by major events, such as losing a loved one or getting a divorce. Stress can also be experienced as we cope with ordinary daily events, interact with others and meet all kinds of demands. Even positive life events, such as preparing for a wedding, can contribute to stress. Listed below are some examples of types of stressors.

Stress is the emotional and physical feeling we get when

What is STRESSSTRESS

stress in our lives is like spice in a dish.

Too much and it might be overwhelming, but too little and the dish will be tasteless. In the right proportion, it enhances the flavour of a dish.

Certain types of “helpful stress” can benefit us – it keeps us engaged and appropriately challenged.

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Types of Stressors• Personal (death of loved ones, accidents, injury)• Biological (illness, pregnancy)• Social or relationship problems (new job, unemployment, relocation, marriage, divorce or relationship difficulties)• Economic (financial difficulties or debts)

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Everyone reacts to stress differently – some people may feel frustrated when deadlines approach, while others may thrive during these challenging periods. When faced with stress, we may display different symptoms as well as experience them at different levels of intensity.

is stress alwaYs bad for us? Many people think of stress as being entirely bad, and should be an experience to avoid and escape from. However, a moderate amount of stress can get us excited about life, motivate us and improve our performance. For example, we may feel such “helpful stress” when

starting on a new job. Such “helpful stress”, also known as eustress, can serve as a motivator to help us excel and perform our best in our new job position.

However, when the stress we feel is no longer tolerable and/or manageable, we may experience this as“unhelpful stress”, also known as distress. Sometimes, this stress may be acute due to a short term situation (e.g. meeting a tight deadline) which disappears when the situation is resolved. However, when stress becomes too intense or continues for a prolonged period of time, it can become harmful and may have negative effects.

How does stressAffEcT uS?

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Stress can have a variety of effects including behavioural, mental, emotional and physical effects. Each of us may experience a combination of different symptoms which will vary from individual to individual. Listed below are some of the common signs and symptoms that we may experience when faced with stressors:

Stress can have a variety of effects including behavioural,

SympTomSof stress

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phYsical• Increased or irregular heartbeats• Tense muscles• Headaches and migraines• Aches and pains• Stomach discomfort or upsets

• Feeling tired• Gastrointestinal problems• Skin problems

eMotional• Often feeling anxious and fearful• Irritability and being easily angered• Moodiness• Feeling alone

cognitive (thinking)• Having trouble concentrating• Forgetfulness• Difficulties making decisions• Increased worrying or negative

thoughts

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behavioural• Eating more or less• Sleeping more or less• Withdrawing or isolating yourself• Behaviour changes• Social withdrawal or lack of

confidence• Being easily distracted• Drinking or smoking excessively

Prolonged stress that is not managed may even lead to medical conditions such as:• High blood pressure• Heart conditions• Depression, anxiety or other

mental health concerns• Worsening of physical health

conditions e.g. asthma

Did you know?When stress affects you psychologically (e.g. putting you in a bad mood), it can also affect you behaviourally (e.g. losing temper at others).

Therefore making improvements in one area can help to reduce stress symptoms in other areas as well! For example, if you are able to improve on your sleep quality, you might experience a more optimistic mood which can help you see challenges in a more positive light.

Read up more on healthy sleeping habits in the Sleep booklet from this series!

When stress affects you psychologically (e.g. putting you in a bad mood), it can When stress affects you psychologically (e.g. putting you in a bad mood), it can

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TipS to better manage stress

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Stress is not something we can eliminate completely. Hence, we can all benefit from developing our skills to manage it more effectively. It is important to be equipped with different stress-reducing methods to select from when we need to proactively cope with stress.

spend time with your family and friendsGive yourself time to adjust from one change to another. Try to space out major events such as getting married, and moving houses to give yourself time to manage and adjust to different changes in your life.

plan your time wellBeing organized and planful can help reduce stress. It gives you an overview of the tasks you need to complete to achieve your goal. . Scheduling your day, making a to-do list and using a calendar to mark out activities are some of the strategies you can employ.

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employ.

be realistic about what you can doSet realistic and achievable goals for yourself so that you do not become frustrated or discouraged. Goal-setting is also a good way to get yourself started on organising and planning your time!

think positiveThink positively, even during stressful situations. Instead of an obstacle, see the situation as an opportunity to challenge yourself!

Make some time for yourselfRegularly set aside some time to unwind, no matter how hectic life gets. Spend the time doing activities that you enjoy, be it indoor pastimes or outdoor activities.

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spend time with your family and friendsOrganise a family outing or gathering with friends. Spending time with supportive people whom you enjoy being with helps take your mind away from stress. Having strong relationships also ensures that you have support when needed!

stay physically healthyNot only does regular physical activity keep you physically fit, it also helps to de-stress and improve your mood. You could begin by taking the stairs instead of the lift, or arrange for outdoor gatherings with your family and friends.

learn some relaxation techniquesRelaxation techniques are helpful for coping with stress by reducing the physiological response and slowing your thinking down. Controlled breathing exercises, mental relaxation exercises like visual imagery and meditation, and muscle relaxation techniques are all helpful.

have a healthy dietA healthy and balanced diet will ensure that you have sufficient nourishment to sustain your energy, boost your immune system and fight off unhealthy stress, keeping you strong and healthy.

get enough sleepGetting enough sleep is a basic but important way to keep stress away. With enough sleep, you will be able to concentrate better and be more productive, allowing you to cope more effectively with stressful situations.

exercises, mental relaxation exercises like visual imagery and meditation, and muscle relaxation techniques are all helpful.

have a healthy dietA healthy and balanced diet will ensure that you have sufficient nourishment to sustain your energy, boost your immune system and fight off unhealthy stress, keeping you strong and healthy.

Whilst some people may benefit from self help strateg ies, others may need some help to manage the ir stress. If you find yourself be ing overwhelmed by stress, do not be afra id to seek support. Speak to a menta l hea lth professiona l to learn how to more effectively manage your stress and improve your menta l wel lbe ing. If you or someone close to you is hav ing difficu lties manag ing stress, seek professiona l intervention.

Whilst some people may benefit

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Don’t Let Stress Get You Down!Stress management is a skill that we need to practice and develop. If you are feeling overwhelmed by stress it is helpful to identify the stress management technique that would best suit your stressor and circumstance. Develop up an action plan and give it some time to work. You may refer to the example Stress Management Action Plan below to help you better manage your stress:

My StreSS ManageMent action plan

1. The stressor/circumstance that is causing me stress:

I face high time-pressure at work to complete tasks by the numerous deadlines given

2. Stress management technique(s) that I will try:

Technique 1: Talk to my trusted colleagues and family members about the problem I am facing

Technique 2: Do some relaxation exercise such as breathing exercises

3. Evaluate your plan: Which technique(s) worked well? Why?

Technique 1: Worked very well – I was able to vent my feelings by

talking to others, and they have also provided me some useful tips on how to cope

Technique 2: Worked well, but only for the period of time I was doing it

4. Which technique will you consider using when faced with similar situations?

Talking to colleagues and my family – it greatly helped to reduce my stress levels and gave me new insights to my problem I plan to also try out relaxation exercises to provide temporary relief when facing intense stress at any point in time

Seek Help

For support, please dial the Talk2Us counselling line at 1800-8255287 to speak to a trained professional or visit www.hpb.gov.sg/mental-health-support for a list of helplines and counselling services.

Don’t Let Stress Stress management is a skill that we need to practice and develop.

Don’t Let Stress

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answers to the “how Much do You know about stress?” Quiz: 1. F 2. T 3. F 4. T 5. F 6. T 7. T 8. F 9. T

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