Stress Management 1

Stress Management 1

Introduction

Stress is the body’s response to any kind of demand or threat, or rather stress is the body’s reaction to harmful events- whether real or imagined (Segal et al., 2019). Another detail definition of stress is the inability to handle real or imagined to a person’s mental, physical, emotional, and spiritual well-being that may lead to a series of physiological responses and adaptions (Cecili et AL., 2011). From the definitions, not all stress is harmful since it is a response, but its danger depends on the intensity, duration, and treatment. Stress takes many types of forms; stress may occur as a result of a single short-term occurrence such as arguing with a parent (acute stress), other stress might be because of recurring conditions, such as managing a long-term illness or pressure at work (Carey, Mansell and Tai, 2014). Stress caused by a recurring event is referred to as chronic or toxic stress; it is both intense and sustained for a longer period. Chronic stress is harmful because of the significant harm it can do to the brain and the body (APA, 2019). For an acute stress the amygdala apart of the brain that enhances processing sends a distress message to the hypothalamus which communicates with the rest of the body through the nervous system so that the victim has the energy to fight or flee, a hormone called cortisol is released which help to restore the energy lost in the fight-or-flight response, when the stressful situations ends, the cortisol levels fall, and the body gains equilibrium (Cohen, Janicki-Deverts and Miller, 2007). When chronic stress is experienced, the body makes more cortisol than it can, which results in the brain wearing out and is unable to function correctly. Chronic stress also impairs the brain by disrupting the synapse regulations, which makes the victim avoid others, since their social abilities are affected (Klemm, 2018). Stress also kills brain cells and can reduce brain size; chronic stress shrinks the prefrontal cortex, the part of the brain responsible for memory and learning (Bernstein, 2016). Stress can be related to the biopsychology model since its one of the factors that impact health; it alters how the body and the brain function. Chronic stress can lead to body complications such as the risk of heart diseases, high blood pressure, and diabetes (Mary Gloria, 2015). The signs and symptoms of stress can be divided into three emotional, physical, and cognitive symptoms.

Emotional symptoms include being easily frustrated and moody, feeling overwhelmed, low self-esteem, and avoiding others (Harvard Publishing, 2018). While physical symptoms include, low energy, headaches, insomnia, chest pains, colds, losing sex desire, dry mouth, nervousness and shaking among others. Additionally, Cognitive symptoms of stress include; poor decision making, being unable to focus, being forgetful and disorganized, being continuously worried, and seeing things on the negative side always (Casarella, 2019)..

Popular stress intervention methods

chronic stress might sometime seem to be overwhelming, and a victim may feel like they may never get their life together; however, there are few strategies that can help one manage stress. Some of the most used approaches to reduce or manage stress includes enhancing cognitive awareness of the stressor and coping in other words the victim must first understand the sign and symptoms that will make it easier to manage their stress (Kondola, 2018). The second approach is using different relaxation techniques such as biofeedback, progressive muscle relaxation, autogenic training, yoga, meditation, self-hypnosis, and visual imaginary. The third strategy of stress management is by improving one interpersonal communication using different methods such as assertiveness and understanding other people’s behavior. The four technique to manage stress is by learning how to control anger using techniques such as keen listening and transactional analysis (Sharma, 2013). The other methods include anxiety reduction using rational emotive therapy and systematic desensitization and incorporation of healthy eating and knowing how to manage time. For those stress victims who seek treatments, doctors mostly recommend physiological therapy such as cognitive-behavioral therapy (CBT) (Kelley, Siegel and Wormwood, 2019). The therapy is offered in sessions; they help one to modify their behaviors, thoughts, and feelings. Research has not shown the efficiency of each of the above methods above this paper will concentrate on exercise or relation methods and will focus on yoga and later look at altruism as a way of stress management

YOGA

The word Yoga is gotten from a Sanskrit word meaning ‘union.’ It was used in the Indus Valley civilization in Asia for practice and psychic; old scholars had a different definition for the term yoga. In the modern works of literature, however, yoga is defined as a systematic practice of the mind and body in the life of human beings to keep harmony within an individual, society, and nature (Sharma, 2013). In simple terms, yoga is described as bringing together or connecting the mind, body, and spirit together (Scott, 2020). Traditionally yoga practice was rigorous, arduous, and adhering to strict austerities. In modern yoga schools, however, they use simple steps that favor people of different statues in life. The schools usually use one of the eight conventional steps known as Asthagayoga they include; Yama described as rules for living in the society, Niyama or the self-restraining control, Asana which is low physical that influences posture only, Pranayama which are simply the breathing techniques, Pratihara or detachment of the mind from the senses, Dharana means meditation, and samadhi which is the complete connection with super conciseness. Yoga does not only help in body-mind healing but the physical postures and breathing exercises improve muscle strength, flexibility, oxygen and blood circulation and hormones such as cortisol functions well (Parshad O, 2004). The only reason people find yoga not to be suitable is that yoga requires commitment and great effort, yoga classes are also expensive, and some people might not afford them (Scott, 2020). According to research, yoga is one of the promising stress management that is more productive, and scholars have recommended it.

Altruistic Acts as Stress Relief

Being altruistic can be defined as being helpful to others or doing good deeds without wanting to be recognized or be awarded (Mentalhelp.net, 2019). If though being altruistic is focused on serving others, studies show people who perform good deeds to others reduces stress. The act of giving or being kind to others activates a chemical messenger in the brain and nervous system known as neurotransmitters, which is associated with feeling good, decreasing anxiety and worries, making individuals feel healthy and energetic (Poonam et al., 2015). Engaging in good deeds lowers the lousy feeling of anger, aggression, and being hostile, which have negative impacts on our body and mind. Participating in good deeds reduces these negative thoughts and stabilizes one’s overall health. Being altruistic does not only helps to reduce stress, but it also improves our mood, self-esteem, and one becomes joyous. Helping others is, therefore, important for both mental health and wellbeing.

The research was conducted using secondary data from several articles written by scholars and professional phycologist. Most of the vital data found in most reports are that stress management techniques are the same with physical activity being very crucial and socializing with people or talking to friends whenever one feels stressed. The weakness of the research is that the articles did not evaluate the impact of each of the methods of stress management; each of them is vital.

Dear Max

Thank you for your request to investigate ways to reduce your stress in your role student. I appreciate that you are very skeptical of the effectiveness of interventions and techniques, so I have focused my research on scholarly and reliable papers. I have referenced sources in the text of my report, and I have included a full list of sources in the bibliography, should you wish to do some further reading yourself. I have provided a summary of the findings on ways to manage stress by Yoga and to be altruistic. It is essential to be aware of the way the research has been conducted, so I have included an evaluation of the study, including their strengths and weaknesses. I have also taken into account factors such as cost, time, adherence, and so forth. Based on the research, I would recommend the following to reduce your stress:

Findings

Each person experiences stress; however, stress is both functional and dangerous. Stress affects our mind and body wellbeing. Stress is caused by many daily events, which can lead to either acute or chronic stress. The research outlines several methods to manage or reduce stress. The deeply investigated are Yoga and altruism, which are highly recommended by most articles.

Evaluation

The research was conducted using the quality articles that have evaluated the topic in depth. The sources in the bibliography are highly recommended for further study on the subject. Most of the are available online for free.

Recommendations

As an active student, yoga is highly recommended since it has both reduces stress and also improves your health wellbeing. Secondly, you should try to communicate with other people, and you can do so by doing good deeds to those who are in need, as you go to it will help you meet people to socialize, which will profoundly heal your mind and body.

Yours sincerely………student name.

References

AdAA (n.d.). Exercise for Stress and Anxiety | Anxiety and Depression Association of America, ADAA. [online] Adaa.org. Available at: https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety[Accessed 6 Mar. 2020].

American Psychological Association (2019). Mindfulness meditation: A research-proven way to reduce stress. [online] https://www.apa.org. Available at: https://www.apa.org/topics/mindfulness-meditation [Accessed 6 Mar. 2020].

APA (2019). Healthy ways to handle life’s stressors. [online] https://www.apa.org. Available at: https://www.apa.org/topics/stress-tips [Accessed 6 Mar. 2020].

American Psychological Association (2018). Healthy ways to handle life’s stressors. [online] https://www.apa.org. Available at: https://www.apa.org/topics/stress-tips[Accessed 6 Mar. 2020].

Bernstein, R. (2016). The Mind and Mental Health: How Stress Affects the Brain. [online] Touro University WorldWide. Available at: https://www.tuw.edu/health/how-stress-affects-the-brain/ [Accessed 6 Mar. 2020].

Cohen, S., Janicki-Deverts, D., and Miller, G. (2007). Psychological Stress and Disease. JAMA, 298(14), p.1685.

Carey, T., Mansell, W., and Tai, S. (2014). A biopsychosocial model based on negative feedback and control. Frontiers in Human Neuroscience, 8.

Casarella, J. (2019). Stress Symptoms: Effects of Stress on the Body. [online] WebMD. Available at: https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body#2 [Accessed 6 Mar. 2020].

Harvard Publishing (2018). Exercising to relax – Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/exercising-to-relax

[Accessed 6 Mar. 2020].

Kelley, D., Siegel, E., and Wormwood, J. (2019). Understanding Police Performance Under Stress: Insights From the Biopsychosocial Model of Challenge and Threat. Frontiers in Psychology, 10.

Klemm (2018). How Stress Changes Your Brain. [online] Psychology Today. Available at: https://www.psychologytoday.com/us/blog/memory-medic/201808/how-stress-changes-your-brain [Accessed 6 Mar. 2020].

Kandola, A. (2018). Chronic stress: Symptoms, health effects, and how to manage it. [online] Medicalnewstoday.com. Available at: https://www.medicalnewstoday.com/articles/323324

[Accessed 6 Mar. 2020].

Mary Gloria, N. (2015). Behavioral Health: Application of the Biopsychosocial Model of Prevention and Treatment. Biopsychosocial Medicine, [online] 9(1). Available at: https://www.researchgate.net/publication/294728796_Behavioral_Health_Application_of_the_Biopsychosocial_Model_of_Prevention_and_Treatment/citation/download[Accessed 5 Mar. 2020].

Mentalhelp.net. (2019). Socialization and Altruistic Acts as Stress Relief. [online] Available at: https://www.mentalhelp.net/stress/socialization-and-altruistic-acts-as-stress-relief/ [Accessed 6 Mar. 2020].

Name (n.d.). NIMH » 5 Things You Should Know About Stress. [online] Nimh.nih.gov. Available at: https://www.nimh.nih.gov/health/publications/stress/index.shtml

[Accessed 6 Mar. 2020].

Parshad, O (2004). Role of yoga in stress management. [online] Available at: https://europepmc.org/article/med/15352751[Accessed 6 Mar. 2020].

Poonam, Sharma, Das, and Ira (2015). Adverse Relationship between Altruistic Behavior and Stress among Rheumatoid Arthritis Patients. Indian Journal of Positive Psychology, 6(1).

Scott, E. (2020). How Yoga Can Improve the Stress in Your Life. [online] Verywell Mind. Available at: https://www.verywellmind.com/the-benefits-of-yoga-for-stress-management-3145205 [Accessed 6 Mar. 2020].

Segal, J., Smith, M., Segal, R., and Robinson, L. (2019). Stress Test Title. [online] HelpGuide.org. Available at: https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.htm [Accessed 6 Mar. 2020].

Sharma, M. (2013). Yoga as an Alternative and Complementary Approach for Stress Management. Journal of Evidence-Based Complementary & Alternative Medicine, 19(1), pp.59-67.