Stress Management

Many people feel overwhelmed by stress due to work or family life.   Because of this, they often complain of having difficulty managing their lives and are at a loss on where to begin.

What is stress?

Stress happens when environmental factors,  often work-related,  place excessive d e m a n d s   o n   a   p e r s o n ' s  psychological  and  biological make up.   It is what you feel when you have to handle more than what you were previously used to.    Stress can be beneficial as it can help you push yourself to work hard or react quickly. Good stress produces well being. Stress, which is long lasting or frequently occurring, is bad stress.  This may result in physical symptoms, burnout, anxiety or depression. 

It may also affect your relationships or worsen a pre-existing medical condition.

Factors which produce stress

-        Sensory - pain, bright light

-        Life events - birth and deaths, marriage, and divorce

-        Responsibilities - lack of money, unemployment

-        Work/study - exams, project deadlines

-        Personal relationships - conflict, deception

-        Lifestyle - heavy drinking, insufficient sleep

-        Early life exposure (e.g. child abuse) can permanently alter an individual's stress

          response

-        Environmental – Lack of control over environmental circumstances, such as   

         food, housing, health, freedom, or mobility

-        Social - Struggles with other individuals and social defeat can be potent sources of

         chronic stresses

Common signs and symptoms of stress

-   Physical symptoms – headaches, pain, muscle tension, abdominal discomfort, changes in appetite

-   Anxiety – worrying, palpitations,  tremors, shortness of breath, preoccupation with stressors

-   Depression – crying bouts, loneliness and sadness, little interest, difficulty concentrating, decreased self-esteem

-   Others:  Disruption in work or family relations, alcohol or illicit drug abuse, insomnia, burnout

What is stress management? 

Because exposure to stress is normal in our lives, managing stress is essential to your emotional and physical well-being. The following are ideas which may help you reduce stress in your life:

-   TIME MANAGEMENT - Learn better ways to manage your time. You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first.

-   WORK-LIFE BALANCE - Find better ways to cope. Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better.

-   FOCUS ON THE INNER YOU -Take good care of yourself. Get plenty of rest. Eat well. Do not smoke. Limit how much alcohol you drink.

-   REDIRECT COGNITIVE MISPERCEPTIONS – Try out new ways of thinking. When you find yourself starting to worry, try to stop the thoughts. Work on letting go of things you cannot change. Learn to say "no."

-   SEEK HELP -Ask for help. People who have a strong network of family and friends manage stress better.

Mental health professionals are equipped with the know-how to guide you in managing stress.   When depression or anxiety sets in, medications may be necessary to control some of the after effects of chronic stress.   With others, individual therapy alone may work to determine personal factors which contribute to poor coping in times of stress. Aside from individual services, your office or company might want to avail of group sessions and workshops for stress management.  These are conducted by trained psychiatrists. This is done through interactive lectures, group exercises and relaxation techniques.

Note:   This information is not intended to be used as a substitute for professional medical advise, diagnosis or treatment.   If you or someone you know have any of the symptoms mentioned above, it is advisable to seek professional help.

For inquiries, you may call:

1.   For individual sessions

Department of Psychiatry

Tel. no. (632) 689-8278 / (632) 988-1000 / (632) 988-7000 ext. 6132/6133

2.   For group workshops

Human Resources Department

Tel. no. (632) 988-1000 / (632) 988-7000 ext. 6553