INDIVIDUAL LEARNING

ENGLISH FOR NURSING

TOO MUCH STRESS : How To Manage it?

By:

Putu Rhisa Mahasari

(1402105014)

PROGRAM STUDI ILMU KEPERAWATAN

FAKULTAS KEDOKTERAN
UNIVERSITAS UDAYANA
2017
 TOO MUCH STRESS : How To Manage it?

Whos never have been stressed? We have all felt it and we have
experienced our stress in different stuation. Although we all talk about stress, it
often isnt clear what stress is really about. Many people consider stress to be
something that happens to them, and others think that stress is what happens to
our body, mind, and behavior in response to an event (E.g. heart pounding,
anxiety, or nail biting). Australian Psychological Society found that stress is often
described as a feeling of being overloaded, woundup tight, tense and worried. It
can sometimes help to motivate us to get a task finished, or perform well. But
stress can also be harmful if we become over-stressed and it interferes with our
ability to get on with our normal life for too long (APS, 2012). It is somewhat
hard to categorize stressors into objective lists of those that cause positive stress
and those that cause negative stress, because different people will have different
perceptions and reactions to particular situations.

When stress starts interfering with your ability to live a normal life for an
extended period, it becomes even more dangerous. The longer the stress lasts, the
worse it is for both your mind and body. You might feel fatigued, unable to
concentrate or irritable for no good reason, for example. But chronic stress causes
wear and tear on your body, too. Stress can make existing problems worse (Krantz
et.al, 2011). There are numerous emotional and physical disorders that have been
linked to stress including depression, anxiety, heart attacks, stroke, hypertension,
immune system disturbances that increase susceptibility to infections, a host of
viral linked disorders ranging from the common cold to herpes to certain cancers,
as well as autoimmune diseases like rheumatoid arthritis and multiple sclerosis
(Klinic Community Health Centre, 2010). In addition, stress can have direct
effects on the skin (rashes, hives, atopic dermatitis), the gastrointestinal system
(GERD, peptic ulcer, irritable bowel syndrome, ulcerative colitis) and can
contribute to insomnia and degenerative neurological disorders like Parkinsons
disease (Krantz et.al, 2011).
 Reducing your stress levels can not only make you feel better right now,
but may also protect your health longterm. American Psychological Society
(2012) identify strategies for reducing stress include :

1. Identify whats causing stress. Monitor your state of mind throughout the
day. If you feel stressed, write down the cause, your thoughts and your mood.
Once you know whats bothering you, develop a plan for addressing it. List all
your commitments, assess your priorities and then eliminate any tasks that are
not absolutely essential.

2. Build strong relationships. Relationships can be a source of stress.

Relationships can also serve as stress buffers. Reach out to family members or
close friends and let them know youre having a tough time. They may be able
to offer practical assistance and support, useful ideas or just a fresh
perspective as you begin to tackle whatever is causing your stress.

3. Walk away when youre angry. Walking or other physical activities can also
help you work off steam. Plus, exercise increases the production of
endorphins, your bodys natural mood-booster.

4. Rest your mind. To help ensure you get the recommended seven or eight
hours of shut-eye, cut back on caffeine, remove distractions such as television
or computers from your bedroom, and go to bed at the same time each night.
Research shows that activities like yoga and relaxation exercises not only help
reduce stress, but also boost immune functioning.

5. Get help. If you continue to feel overwhelmed, consult with a psychologist or

other licensed mental health professional who can help you learn how to
manage stress effectively.

Beside that, A few suggestions to manage your stress from the University
of Texas at Austins Counseling and Mental Health Center (2012) include:

1. Talk about problems with others

2. Take deep breaths, accompanied by thinking or saying aloud, I can handle

this
3. Perform progressive muscle relaxation, which involves repeatedly tensing and
relaxing large muscles of the body

4. Set small goals and break tasks into smaller, manageable chunks

5. Exercise and eat regular meals

6. Get proper sleep

7. Break the habit of relying on caffeine or energy drinks to get through the day

8. Visualize and practice feared situations

9. Focus on what you can control (your reactions, your actions) and let go of
what you cannot (other peoples opinions and expectations)

10. Work through worst-case scenarios until they seem amusing or absurd

11. Lower unrealistic expectations

12. Schedule breaks and enjoyable activities

13. Accept yourself as you are; identify your unique strengths and build on them

14. Give up on the idea of perfection, both in yourself and in others

REFERENCE
Australian Psychological Society. (2012). Understanding and Managing Stress.
Retrieved from :
https://www.psychology.org.au/Assets/Files/StressTipSheet.pdf

Krantz, et.al. (2011). Psychosocial Risk Factors For Coronary Artery Disease:
Pathophysiologic Mechanisms. Washington, DC : APA.
Klinic Community Health Centre. (2010). Stress and Stress Management. Canada
American Psychological Society. (2012). How Stress Affected Your Health.

Austins Counseling and Mental Health Center. (2012). Stress and Its Effects.
University of Texas