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Stress
Management Professor Walkup
Stress today can be described as “that which disturbs a
person’s mental and physical well-being” (Morrison 1).
Common symptoms of stress include chronic fatigue, changes in
appetite, drug and/or alcohol abuse,
difficulty sleeping, body aches, and changes in emotions (Cooper
1-2). And although stress
is something that is inevitable, it can be controlled.
Just about everything we do today creates stress, both good and
bad. In the face paced and
technological world we live in, stress management is key to survival as
well as sanity.
Stress can be caused from numerous things for example, a death in
the family, divorce, or loss of a job.
But stress is also attributed to smaller things such as bouncing
a check or sitting in a line of traffic.
Though most people refer to stress as the negative things, stress
can also be positive. Marriages
or births are just two examples of the many positives that contribute to
our stress levels (Morrison 2).
According to Morrison, “7 out of 10 people surveyed said they
felt stressed in a typical workday” (Morrison 1).
On-going stress can result in many problems be it physically,
mentally, socially, and intellectually.
Morrison also reports “70-80% of all visits to the doctor are
for stress-related illnesses” (Morrison 1).
Approximately 50% of all illnesses today can be attributed to
stress (Morrison 1).
Stress management is becoming a very important factor in
today’s society as well as in the business world.
$200 billion dollars is spent every year by North American
businesses on account of stress. Employees that are frequently absent cost companies money.
The unreliable help and the lack of initiative decreases the
company’s productivity. Employers
also have to spend big money on insurance claims on account of stress.
Stress is not only affecting individuals, but also affects how
are businesses function and how our society operates (Morrison 1).
Stress can cause many things that affect a healthy body.
Stress causes quick yet shallow breathing in which case, the
body’s cells are being deprived of oxygen.
Stress will increase cholesterol levels and can also cause
indigestion, heartburn, a decreased sex drive, and also arteriosclerosis
(the hardening of the arteries). While
these symptoms may seem minimal, stress can decrease the activity of
white blood cells. Since
the white blood cells fight off sicknesses and diseases, the immune
system is affected by stress and can make the body more susceptible to
colds, viruses, flues, and diseases (Morrison 2).
Stress can affect all aspects of one’s mind and body.
Behaviorally, stress can cause anger, excessive crying,
depression, apprehension, increased alcohol use, mood swings, and even
suicide. It can cause
problems physically as well. Anorexia, fatigue, trembling, loss of appetite, and headaches
are just a few of the symptoms that overly stressed individuals may
experience (Morrison 2).
It is critical to understand important stress management skills.
If stress is not dealt with, it can result in a burnout, or
perhaps worse, “People who experience high levels of anxiety are four
to five times more likely to die of a heart attack or stroke”
(Morrison 1). A
person who deals well with different levels of stress approaches
challenges or obstacles with a positive view.
Minimizing stress can be done many ways.
Exercise is a very important factor when managing stress.
It allows the negative energy to be put to good use.
Exercising 30 minutes, 3 times a week will decrease stress
levels. A leisure walk
provides time for relaxation and is a way to unwind after a long day
(Cooper 2). Most
people don’t find the time for the most important things when
considering stress management. Be sure to eat 3 well-balanced meals per day and drink plenty
of water. This will provide
your body with adequate energy in order to function effectively. A body that is deprived of proper vitamins and nutrition is
more vulnerable to react negatively to stress.
Plenty of sleep is also important in order to minimize stress.
Our minds and bodies cannot function properly without adequate
rest (Cooper 2). Goal
setting and time management are both very important in reducing stress
levels. Prioritizing goals
and creating a schedule can help to keep you on track.
It is important to set reasonable, attainable goals.
Making a goal that is unrealistic can create more stress and will
result in disappointment. Deadlines
enable you to focus on what needs to be done.
Try not to be a “yes-man.”
Saying yes to something even though you don’t have time can
overwhelm your schedule and cause a domino effect of procrastination.
Learn to say no (Carter 317).
Look closely and realize the things that cause you stress.
Sometimes stress can be controlled.
Remove yourself from stressful environments.
If this is not something that can be done, try to remain
positive. A negative attitude will not better the situation and can
cause for more stress (Cooper 2).
Psychologists at UCLA recommend the “tend-and-befriend”
response to stress. Though
this method is more common with women, it can also work for men.
The pituitary hormone, oxytocin, can reduce levels of anxiety and
stress. “Both sexes
release these hormones under stress, but men also release testosterone,
which tends to increase hostility and aggression.”
On the other hand, women are “less likely to fight or
flee…” and instead they “…seek help from other women” (In
Brief 1). Befriending
someone and expressing feelings can be a stress reliever.
Bottling up aggression and hostility will increase stress and
affect one’s sanity.
Stress is something that surrounds us all and is impossible to
avoid. So in order to
remain healthy and productive individuals, it is important that we learn
how to cope with the affects of stress.
The better we can adapt to life changes and stressful situations,
the better off we will be emotionally, behaviorally, physically, and
mentally. Works
Cited Carter,
Carol, Joyce Bishop, and Sarah Lyman Kravits.
Keys to Success. Prentice Hall: Cooper,
Phyllis G. Stress
Management. Clinical Reference Systems. <http://galenet. In
Brief-How Women Handle Stress: Is There A Difference?
Harvard Mental Health Letter.
Apr v17 i10 pNA: <http://galenet.galegroup.com/servlet/HWRC Morrison,
Deborah. Get a Grip on Stress.
Healthy & Natural Journal. Feb v8 i1 p50: <http://galenet.galegroup.com/servlet/HWRC/hits?rlt=2&c=
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