What is stress?
It is a sign that the biological and psychological balance has been disrupted and that the balance must be restored by adapting to new situations.
Stress is a situation that exceeds or strains the person's ability to cope. It is an automatic reaction that occurs when a situation is perceived.
Stress is an essential part of life; (The important thing is to develop the ability
to cope with stress)
Stress is the body's automatic response to various internal and external stimuli.
Stress occurs in the body or
when an individual senses a possible threat to his/her emotional or physical state. > It is the reaction that occurs in the brain.
Stress is the reaction to pressure.
Problems caused by stress
Mental and Emotional Problems
Since stress and tension cause excessive energy consumption, Then the individual feels weak, powerless, and that something bad will happen at any
moment.
He feels intense anxiety for no known reason. He is angry.
He suffers from insomnia. He may become a person who gets excited easily
He loses his attention.
He/she may have difficulty in collecting information.
He may have memory problems, he may worry that he has forgotten the subjects he has learned.
He cannot do tasks that he can easily do.
He may tend to delay or prevent tasks by turning them into obstacles.
3.Behavioral Problems
Withdrawal,
Overindulgence in a substance (cigarette, alcohol, etc.)
Clumsiness,
Difficulty in relaxing,
Negatively affecting work efficiency,
Stress symptoms
Disorders or some common symptoms related to stress that cause burnout are:
Heart attack, stroke, rapid exposure to infectious diseases, ulcers, skin-related disorders, low back pain, rapid
aging, depression, sexual disorders, high blood pressure, insomnia, muscle aches, extreme fatigue,
drug use and alcohol addiction...
The main effects of stress on the individual's life are: Deterioration of the psychological structure, which
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It is seen as chronic depression or extreme irritability.
A feeling of helplessness and inferiority develops in the person.
There is a visible decrease in physical and psychological energy.
Psychosomatic diseases arising from facing the truth are seen.
SOURCES OF PHYSICAL STRESS
Hot
Cold
Noise
Poor working conditions and equipment
Fire
Traffic< br /> Violence
SOURCES OF SOCIAL STRESS
Interpersonal and environmental relations
Different value judgments
Obligations
Time spent waiting
Smokers and non-smokers
Social expectations
Family environment
Sharing the workload
Jealousy
Gender roles
Different values
Death or illness in the family
Different lifestyles
Financial problems
Social, economic and political conditions
Unemployment
Inflation
Rent problem
Taxes
High crime rate< br /> Environmental pollution
Technological changes
Ways to Cope with Stress
By managing time well,
Using problem-solving techniques,
Avoiding excessive generalizations,
We can cope with stress more easily by improving interpersonal relationships and social activities,
Engaging in physical activities,
Eating a balanced diet,
Learning and practicing relaxation exercises,
Mental visualization p>
Time Management
People who are determined about time management can successfully manage time, which is the only resource that we all have equally. In order to manage time, it is necessary to make a realistic schedule that suits the person's
capacity and personality characteristics. If the programs content
only cover the tasks that must be done, the program will most likely not work. Alternative activities should also be included in the program.
For example; such as being able to exercise in the room if the planned walk cannot be done due to rain
Using Problem Solving Techniques
It is mostly used on problems that can be controlled. The following approach can be followed:
Why did the stressful situation occur?
Is it only that person who sees the situation as a problem?
Does the individual have his/her own contribution?
Is there anyone else who may contribute? Are there things or people?
For the solution Are there as many options as possible?
The individual who seeks answers to these questions will take steps towards a solution by moving away from the stressful situation.
We must love ourselves:
We may not need to change every flaw. Some of our “flaws” are what make us who we are. It is healthier to be us than to look like someone else
. Having someone else love us is a more tangible joy than loving someone we are similar to. We have the right to be selfish
during this time period. We should not attempt to share this period of time with our loved ones. The time you spend should
be yours. During this time period, you should do whatever makes you happy. This could be running, walking, reading a book,
painting, sewing, playing games on the computer, .. In short, whatever action you choose
is the action that makes you happy and there is no harm in turning to this action in your own time.
We must fight our addictions:
Under stress, especially We may tend to some addictions, such as smoking, alcohol and drug use. Similarly, lying, embellishing the truth, and exaggeration also develop in a similar way to such addictions. These
are situations outside our normal nature, and it requires us to make a certain effort to get rid of them.
We should not forget to laugh:
Laughing is an action that relaxes and renews people. When the body laughs, it secretes happiness hormones. Let's not stay away from humor, sweet little jokes and funny stories. Let's not be ashamed to laugh.
Love your laughter. Because this laughter tells the world, "I am happy." Don't silence him.
We must learn to overcome our anger when we get angry:
When we get angry, instead of letting out our anger at first or clenching our teeth, instead of telling the other person the bad things that are going through our minds, we say “these words It is more useful to be able to say "it hurts me". When we can easily say what the other person does to us and how we feel, we can even control the other person's anger.
Let's participate in sports activities:
Doing regular sports, physical fitness Being busy with something is beneficial both physically and emotionally
. But let's not ignore that excessive sports activity is also related to stress.
We should try to have a regular and balanced diet:
To be able to maintain the chemical balance of our body in its fight against stress and to give it the necessary energy
in this fight. We must eat the right things. In this respect, a healthy and balanced diet is important. Excessive
fatty or excessively sugary foods can disrupt the body's physical balance and metabolism.
Ineffective Ways to Cope with Stress
There are wrong methods that people often use to cope with stress. These are temporary stress methods.
but they cause more stress in the long run.
Some of these are as follows:
Substance Addiction: Cigarettes or alcohol are frequently used relaxation tools. When an individual encounters a stressful situation, he/she may automatically turn to these substances. However, the harms of alcohol and cigarettes to health are far greater than the immediate harm caused by stress. It is a stress factor in itself, as it leads to physiological and psychological dependence
in the long term.
Overeating: Although initially relaxing, this type of behavior may cause additional stress on its own or due to the weight gained
It can become a source of stress.
Uncontrolled Shopping: If shopping, which begins with the aim of valuing oneself and being able to innovate, becomes uncontrollable, after a while, due to indebtedness, the individual ends up postponing his/her wishes and needs, causing more intense stress.
Withdrawal: Some individuals may withdraw and become introverted in response to stress. He/she may avoid facing his/her problems by becoming passive. He can get out of the situation by completely ignoring his problems. Even if the person stays away from the stressful
event in the beginning, the problem remains unresolved.
Overreacting: Being negatively affected by small disappointments or changes may occur through overreaction
. Tantrums towards others, being hurtful, worrying, etc.
are some of them. If this behavior becomes a habit, it will isolate the individual and make him/her more prone to stress.
Hoarding: The individual may not react to stress at all and keep the distress inside himself. When these accumulations
become unbearable, they may react very violently to events that they would not react to at all.
Since the accumulation strains the capacity, the individual may become more stressed.
Relaxation and Unwinding Exercises
It is the ability of the individual to recognize the tension that may occur in his/her muscles and relax it on his/her own before the tension occurs.
The individual who practices the relaxation exercise can maintain control over his/her body by doing the exercise before tense environments or by taking relaxation breaks during the day.
>Visualization
Imagining a situation or environment that relaxes the individual can help the individual get away from the negative emotions and thoughts caused by stress and find alternative ways to cope with stress.
Visualization: Imagine yourself as if you were in a very comfortable place. Try to
experience what you feel. If you dreamed that you were on the beach, try to feel the warmth of the sun and the light wind on your face. The more detail you add to the scene, the quicker and easier you'll relax. After staying in this imaginary place for a short time, you will see that you become refreshed and calm.
Muscle Relaxation:
It is a method that allows you to both relax and become vigorous. It is a very easy application and
only takes a few minutes.
Close your eyes. Without holding your breath, start from your eyes and tense all your muscles (not enough to cause pain).
Contract your nose and lips and bring them closer together. Contort your entire face as if you were going to bring it
together at a point.
Bring your chin and shoulders closer to your chest.
Stretch your body with your arms and squeeze your hands into fists.
Contract your abdomen.
Contract your hips and thighs. stretch it out.
Stretch your feet and curl your toes (be careful of cramping).
At this point, every part of your body should be tense. Now, relax your muscles, starting from the toes you last tense
and going from bottom to top.
Relaxing each muscle thoroughly.
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