It
is a good servant in that we need it to achieve our goals in life. However, it
is a bad master in that when stress is overwhelming, it is bad and injurious.
This is why what is considered stressful by one individual may not be stressful
to another. It is therefore important to note that not all stress is negative
or detrimental to health.
Stress is not
defined by its cause but by the various reactions that these causes bring out of
man. These reactions are present in the ten areas of health and they are stated
as which are; physical growth and development, mental, social and family health,
spiritual, Nutrition, Exercise and fitness, Drugs, Diseases and disorders, Consumer
and personal health, Safety and first aid, Community and environmental health,
etc.
The result of
not knowing how to appropriately to factors of stress are demonstrated in these
ten areas of health, the consensus of many psychologists is that there is the
tendency to regard stress as Psychologist problem alone, the fact that symptoms
of stress can also appear as very real physiological problems cannot be overemphasized.
Psychosomatic diseases also ensure and this affects the structure and functions
of the body by lowering immune system or causing direct organ malfunction or other
pathological changes. Some physiological responses to stress on either a short
or long run basis include: Headaches, Pubic Ulcers, Backaches, Asthma, Skin reactions,
Stroke, Sleep disturbance, High blood pressure, Digestive disorder, Coronary
heart, increased heart rate Diseases, Increased Adrenaline level, Mental
illness, etc.
This list is in
exhaustive and can be caused by life events, social, environmental, personality
and occupation.
Stress
according to Meeks-Mitchell and Heit (1987) is the nonspecific response of the
body to any demand made upon it. Also, Ohaeri and Olajide (1991) see stress as
the biological response to events that threatens to overwhelm the individual's
capacity to cope satisfactorily in the environment.
In the analysis
given by Webster (1971), stress
comes from the English world "stress" which was short of
"distresses" or "distress". The verb can be traced to a
combination of the Middle English word "distress" and the middle
French word "estrecier"
(to constrain or to force); the middle French form comes from the Latin word "strictus" which is the past participle
of "stingers" meaning to draw
tight or to press together.
From this
analysis stress may simply mean being subjected to external forces or
pressures, which can be either positive or negative depending on the intensity
and type of the external force in relation to the first law of motion by Isaac
Newton.
However, the
underlying negative meaning associated with "distress" is attached to
the word. Typing stress to the idea of a constraining force which causes
distress or suffering seems much more in common use and referred to as distress
which is harmful responses to a Stressor. That is, unsuccessful coping or a harmful
response to a stressor. Whereas, when individuals respond to a stressor in a
way that produces positive results, he has coped well and experienced feeling of
success, he is said to have experienced eustress, which is a healthful response to a stressor.
Stressor could
be mental-taking a test, physical running a race or social taking or making a
phone call for a date. It is not implied that at all times, different stressors
produce only a stereo-type stress pattern. Then same stressor may produce
eustress or distress effects depending on the individual under stress and his
response to the stressor. Body changes and composition also determine this.
In illustrating
specific effects of a stressor on individuals, Meeks-Michel et al (1987) used
the gymnast. The gymnast can suffer distress following a demand made on him/her
to compete. If he/she is overwhelmed, he may train too long and too hard to the
extent of shipping his meal or missing his sleep or rest. He/she have been so
overwhelmed by the competition that there is panic and he fails to perform here
routine. On the other hand the gymnast has experienced eustress if he/she displays
a healthful response to the stress presented by the impending competition. That
is, the competition motivated him/her to eat a balanced diet, get enough sleep,
practiced his/her routine continuously.
Stress can
develop via two primary channels. The circumstances and situations that are
external to us can be stressors. Such situations include our environment, job,
families, studies, (Pharmacy),
religion etc. the other primary source is dependent on our state of physical
and mental health that is internal to us.
These influence
the amount of stress we experience. This means that our biological make up, personality,
temperament, self-control, and ability are all sources of stress. It is however
necessary to add that the weakest stress factor can produce stress in a
psychologically weak individual while the strongest stress favor may produce no
stress in the best equipped people provided all other conditions are not
lacking.
External Causes of Stress
Many at times,
we are faced with events and occurrences that produce stress. Some occur in
great magnitude and do produce immediate devastating effects. Some are mild and
of less significance but which can become dangerous with increased and
continuous input of the stimuli. These external causes include;
(a) Traumatic Experiences: such as Natural
catastrophes like earthquakes, hurricanes, floods and lightening; and Human
catastrophes like wars, accidents, nuclear disasters, attempted murder,
assault, rape, and armed robbery attack, etc. When individuals are traumatized
by any of the events listed and they pass through a period of stress both
during and after such cases.
(b) Stressful
Events:
Whether it is acceptable to all or not, scientists like Holmess and Rahe have
found out that many events, in their case, 43 events are stressful. Human
beings experience them even when they are not traumatic. These events also vary
in the type of stress they precipitate - positive or negative. For instance,
they are negative - as in failing an examination or positive - as in winning an
award. Stressful events are relative in nature. In its relativity, age and
culture have influences. For instance, to an adult, sexual problems rank lower
than to a youth while the African considers the death of a family member more
stressful than would the Europeans or the American.
(c) Day-to-Day Frustration: In our daily encounters, we are faced with
numerous frustrations and letdowns. Often, they are of little magnitude but
when they become frequent and when we release ourselves to these let downs,
they soon reach a stress level which may be as dangerous as stress that comes
from more impressionable stressor. Example of these daily let downs are: Expecting
a letter that will not come, car splashing surface water on us as commuters,
uncomplimentary statements directed at us by co-workers or students.
(d) Physical
and Social Environment: Our environment play a major role in the maintenance of our
emotional well being or otherwise. Conducive environments in terms of neatness,
low population, good weather condition, fresh air, clean water, beautiful lawns
and security of life and property will lead to a life with minimal stress and
relaxation. On the other hand, environments that guarantee security of life and
property, that is consumed by pollution and other environmental discomforts is
the nest of stress to individuals living in such an environment.
(e) Other external
origins of stress are: Noise-excess noise can cause tiredness, irritability,
insomnia, headaches, and muscle tension to mention only few. Living Space: Lack
of space cause stress. In recognition of this, the World Health Organization has
recommended 170sq ft living space per person as necessary territory. Despite
this, both the third world and the advanced cities do not enjoy this kind of
space. This also causes stress to many people. Personal Space: This depends on
culture, religion and familiarity. Whatever the relativity, personal space is
important for less stress. The physical distance maintained is very
significant.
Internal Causes of Stress
(a) Conflicting Choices: When
individuals are faced with the need to choose from similar alternatives. Stress
may ensue. This is explained in the need to choose from a multiplicity of
similar job opportunities, choosing between two evils, choosing between two approaches
that gives the same result, choosing between two ambivalent circumstances and choosing
from two opportunities both with positive and negative point i.e. both
exercising advantages and disadvantages. The indecision which is often attached
to making a choice is frequently a reason for stress. The problem choosing
which might be stressful as the options look equal in value and disadvantage
(one may reason that the resultant stress from choosing between two similar
things is unnecessary since either choice yields similar results anyway). This
production of stress from choosing is traceable to the selfish traits in man
who wants to enjoy the best of two worlds. Many naturally want the positive
options and avoid the negative ones. This tendency brings him to postponing
making a choice, calculating and worrying over which choice to make.
(b) There exist six
other internal causes of stress. These are; hurrying, been unable to predict the
future (uncertainty), and that feeling of not being in control (uncontrollable
event), competition consumption and guilt. Hurry is common to many people
especially when there is a deadline to meet, a time to meet; there is a last
chance, a last day, a few seats etc. even though results should be achieved
under stress, the chance of an accident or forgetting or something unexpected
happened is very high when a sense of urgency is great.
One principle
to explain with uncertainty as another source of stress, is that, in which an
event, infection or disaster has occurred in which a long-term effect is
expected and unknown for sometimes. The time of anxiety produce stress. For instance
been involved in a nuclear accident or with a sexual partner of doubtful
character where it takes several years before one is certain of been affected
or not, or being unaffected with AIDS or by the nuclear radiation, makes the
individual to live in fear.
Finally under
internal causes of stress is guilt. When an irrational feeling of guilt takes
the better of an individual, stress ensures. Even when guilt is reasonably
generated or brought about, it is an active source of stress. Except if victims
are equipped well in jettisoning these feelings of guilt -through counseling,
good reactioning, seeking pardon and reconciliation - feelings of guilt
inevitably brings about stress
Know that stress is experienced when the body defenses,
especially the sympathetic, parasympathetic and adrenal glands respond to stimuli
that produce the flight or fight reaction. As these reactions continue and
stress is continuously produced, body's normal activities are impaired with and
resistance is broken down in almost all organs at the same time, separately or
at designated organs.
Stress
effect(s) response(s) is produced physiologically, and psychologically. It disturbs
cognitive activity and brings about frustration, aggression, inhibited sexual
desires, anxiety and depression, beyond these, the real and psychosomatic
effects of stress on the health of man are even more pronounced in the heart
and the circulatory system, the digestive system and the immune system. The
effects of stress on the body system produce different kinds of physiological, psychological
and emotional illness, behavioural and cognitive disorder.
The following
culled from Melgosa (1997) summarizes
the overall effects of stress on man.
Cognitive
Effects
Difficulty in
concentrating on a demanding activity, Frequent loss of attention, Short-term
and long term memory decrease, solving problems which need an immediate
and spontaneous response, in haphazard and unpredictable manner, Any
problem which requires logical thinking tends to be solved with a higher than
normal number of errors, The mind is unable to accurately analyse and evaluate
present situations or to project them into the future, Thinking does not follow
logical and coherent thought patterns but is disorganised.
Psychological/Emotional
Effects
Difficulty relaxing
emotionally and physically, In addition to physical illness, new illnesses are
suspected, Impatience, intolerance, authoritarianism and the lack of
consideration for others develop, Ethical and moral principles, which govern
the life, relax and there is less self control, Increased discouragement,
deceased desire to live, Though the worthlessness and inferiority.
Behavioural
Effects
Inability to
verbally address a group of people satisfactorily, Stuttering, inability to
speak fluently, Lack of
enthusiasm for preferred activities such as hobbies or favorite past times, Absenteeism
from work and school, Increase in consumption of alcohol, tobacco,
coffee or drug use, Energy levels fluctuate from day to day and tend to
be on the low side, Sleep patterns changes; generally, insomnia
increases to levels of extreme deprivation, The tendency towards
suspicious increases; a tendency to blame others and put the responsibility for
mistake upon others, Broken down relationships, The appearance of
strange reactions, which are not normally a part of the person, also tic i.e.
quick repeated movements of a muscle appear (spasm), Thoughts of suicide
increase along with suicide attempts.
How
to avoid stress and being healthy
You can agree with me from the above that “avoidance or absence of stress
is quality Health”, therefore you must:
Have a fix time
daily for your exercise at least 15-20 minutes Daily, Choose an activity you
enjoy and cherish, Try not to be alone (always be comforted), Try
to enjoy your exercise; Be full of zeal and put yourself into your exercise, Do
not exhaust yourself, start from simple to moderate to complex, Prepare a data
of activities, progress and improvement; this helps you to evaluate your routine,
Consult a physician before you start your regimen especially if you have past
early adulthood, advancing in age or ill, Be adequately dressed, Give
some time after meal before you go into exercise, Be consistent and regular at
your exercise.
REST IMPART
Ø Rest is sure
after a rewarding session of exercise.
Ø Exercise breaks
the stress, rest renew you.
Ø Rest could take
a time, weekly, daily or an annual vacation dimension.
Ø Find time for
relaxation; this is beneficial and controls stress appreciably. Some of the
values are that routine is put behind us, interaction and interrelationships
are improved, vitality is renewed after work, problems are put behind us and
excitement is added to the day. All these values are salient in the control of
stress and its prevention.
Ø Have clearly
goals and objectives; be organized enough towards these objectives. Note that
the goal and objectives must be achievable and enjoy the achievement of these
goals at every sub-station.
Ø Spend time with
your family and beloved ones. Develop the right attitudes and Plan well at all
stages
DIET IMPART
Ø Certain dietary
characteristics are common to stressed persons, they either lack appetite, fail
to eat or eat too little, when they choose to eat, they are under pressure and
in haste to complete, their meal and get on to other things. Meanwhile they use
more energy and undertake more work.
Ø It is
imperative to consume less of fat, 30% of your diet is recommended, Limited
frequency and quality of food eaten away from home; Fast foods only emphasis
taste and not health,
Ø Eat plenty of fruits,
vegetables, and cereals; these increase your Vitamins A, B and C intake. These
help to assist brain and CNS functions thereby controlling stress. Water is
vital in the control of stress.
Ø Water intake is
important because stress affect the digestive system, i.e. the salivary gland
and blood hormones secretion is inhibited. Therefore water helps to balance homeostasis
and metabolism. Use of water for external body cleansing and cooling is also
helpful in stress management. Avoid the use of drugs, tobacco, stimulants and Alcohol;
they provoke stress by stimulating the CNS.
Furthermore
Stress creeps
up on persons unnoticed. In its mild does (eustress), it is desirable for
success, development and continuity of life. This is how advances and
innovations in science; pharmacy, medicine, engineering and agriculture are
achieved. Man has through these been able to live a fuller life, live longer,
and feed well. However, when the threshold of desirable stress is surpassed, it
become deleterious, injurious and distressing. The effect of stress/distress
i.e. harmful responses to a stressor, on persons have a holistic dimension
affecting individuals mental, family and social health, growth and development,
nutrition, fitness, physical and personal health, safety, community and
environmental health. Fortunately, a lot of efforts have been spent on
determining how best to manage stress. Among others, the following management
skills were highlighted; exercise, diet, relaxation and recreation.
Finally, if man will adopt the natural gifts of nature, stress will
not be able to take the better of him. These natural gifts have been
transformed into stress therapy and are in the form of Hydrotherapy, use of
medicinal plants - Savory (Satereja hortensis L.) guiseg (Panx guising
C. A Meyer) spearmint (metha piperita I.) and rosemary (Rosmarinus
officials L.); meditation (Yoga) - it's the oldest procedure and is yet
efficacious in dispelling stress; and concentration.
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