ABOVE WAS THE PRÉCIS, NOW THE FULL PAPER UNABRIDGED
STRESS
MANAGEMENT FOR RESPONSIBLE ROTARIAN PARENTS WORLDWIDE
By:
Dr Jideofo Kenechukwu Danmbaezue, D.Sc.
Consultant Clinical Psychologist & Existential
Family Therapist
Kenez Health Klinik & Happy Family Network
International
5 Church Street, Federal Housing Estate,
Trans-Ekulu, Enugu
GENERAL INTRODUCTION
My respect Rotarians of the Enugu District 914,
this day marks my sixty-third year on planet earth as a prisoner of
over-developed conscience. You will agree with that times are hard and as each
of us ages stressors in our homes and/or places of work, irregularity of public
services and coping with traffic congestion irritate us on a daily basis. The
average adult living in the present global village dominated by electronic
gadgets has many stressors to respond and react to. For Christian Rotarian parents
therefore, the job of rearing their children becomes more cumbersome as the
control of what they watch on television, what they browse in the Internet or
restriction of when, why and how cellular phones are to be used and how these
influence their ethics and moral development is stressful.
What is stress? Stress in scientific psychology
and biology is any strain or interference that disturbs the functioning of an
organism. The human being responds to physical and psychological stress with a
combination of psychic and physiological responses. When the stress is
negative, the individual has to respond with a variety of self preservative
tactics, which we label “ego defence mechanism”.
Inappropriate use or abuse of a particular ego
defence mechanism results in personality disorder. Further inappropriate
reliance on this translates into psychosomatic or mental disorders that result
if the stress is too powerful or the individual’s defence is inadequate. This
is the main topic we are here to discuss with all of you. I am here to teach
you how to identify these inappropriate response patterns that may eventually
land you, your spouse or children in clinics, hospitals or prayer houses and/or
crusade grounds!
MLA Style: "stress."
Encyclopædia Britannica. Encyclopædia Britannica 2009 Ultimate Reference
Suite. Chicago: Encyclopædia
Britannica, 2009.
RECOGNITION OF STRESSFUL EVENTS
Stress is an unavoidable aspect of modern
living especially in urban cities and its effect on family life is specifically
complex in an advanced technological society. There is little doubt that an
individual's success or failure in controlling potentially stressful situations
can have a profound effect on his ability to live a healthy life, have a good
job and care for the spouse or love, manage and/or function adequately as a
responsible parent. Neglect of these things results in high blood pressure,
which may end in stroke!
The ability to “cope” with stress has figured
prominently in psychosomatic research. There is a statistical link between
coronary heart disease and individuals exhibiting stressful behavioural
patterns designated “Type A.” I have a 35-slide PowerPoint on this.
These patterns are reflected in a style of life
characterised by impatience and a sense of time urgency, hard-driving
competitiveness and preoccupation with vocational and related deadlines.
Various strategies have been successful in
treating psychological and physiological stress;
·
Moderate stress may be relieved by exercise and any type of meditation (e.g.,
yoga or Oriental meditative forms).
·
Severe stress may require psychotherapy to uncover and work through the
underlying causes.
·
A form of behaviour therapy known as biofeedback
enables the patient to become more aware of internal processes and thereby gain
some control over bodily reactions to stress.
·
Sometimes, a change of environment or living situation may produce
therapeutic results.
Biofeedback is the in-born information supplied
instantaneously by one’s nervous system about an individual's own physiological
processes. In a laboratory set-up, data concerning a person's cardiovascular
activity (blood pressure and heart rate), temperature, brain waves or muscle
tension is monitored electronically and returned, or “fed back”, to that person
by a gauge on a meter, a light, or a sound. Though such activity of the
autonomic nervous system was once thought to be beyond an individual's control,
it has been shown that an individual can be taught to use the biological data
to learn how to voluntarily control the body's reactions to stress or
“outside-the-skin” events. An individual learns through biofeedback training to
detect his physical reactions (inside-the-skin events) and establish control
over them. Biofeedback training is a type of behaviour therapy that attempts to
change learned responses to stressors. It can be very successful in alleviating
symptoms (e.g., pain and muscle tension) of a disorder, and its effects can be
especially lasting if used in combination with psychotherapy to help the
patient understand his reactions to stress.
Complaints that have been treated by
biofeedback training include migraine headaches, gastrointestinal cramping
(e.g., colitis), high blood pressure, tics, and the frequency and severity of
epileptic seizures. Theoretically, many psychologists believe it possible to
bring under partial control any physiological process that can be continuously
monitored and displayed, including electrophysiological activity of the limbic
system and other homeostatic processes. Biofeedback training with brain waves
has also been useful in enhancing mental functioning. “Alpha (wave) training” elicits the
calming and integrative effects of meditation. Theta wave
training has led to more focused attention, the control of “mental blocks”
during examinations, and the control of anxiety.
- APA Style:
stress. (2009). Encyclopædia Britannica. Encyclopædia
Britannica 2009 Ultimate Reference Suite. Chicago: Encyclopædia
Britannica.
LET US LOOK AT AN EARLIER
TELEVISION PROGRAMME I DID IN NTA- AM EXPRESS IN 2005
STRESS MANAGEMENT IN CLINICAL PSYCHOLOGY
Presented as News Item on NTA-AM EXPRESS
& broadcast on 7th Sept’05
PREAMBLE:
In our country today, there is economic recession. The poverty line
has never been as low as it is now! This is despite the foreign debt relief
that the present administration has been hailed for achieving. Presently, the
price of crude oil worldwide is at its peak and the nation is ranked as the
sixth oil producing country in the world! Despite all the adulation, messages
of congratulations and advertorials in the mass media, these gains have not
translated into cheaper costs in fuel, food, school fess and medical bills for
the average Nigerian! One is bound to ask; Why? The present oil boon has been
orchestrated beyond imaginable limits; nevertheless, high blood pressure is on
the increase at cardiovascular clinics nationwide! Why is it so?
Our educational system is so bad with expo and other forms of
examinations malpractices that many parents are now sending their children to Ghana for secondary and university education. Do you blame them when
certificates from Nigeria are no longer recognised by foreign countries? Our roads are so
dilapidated that hundreds lose their lives in daily mishaps despite the
kangaroo efforts of the FRSC, another waste pipe that drains our economy. Our
hospitals are so poorly equipped that the rich go abroad for minor surgeries
while the poor die premature deaths! If government policies are so corrupt and
anti-people, that strikes and rallies are the hallmarks of the
pseudo-dictatorship we operate under the guise of democracy, do you blame those
who scram overseas to become slaves under the bogus American visa lottery
programmes? Others go to Italy or the Arab world!
Many graduates and ex-youth corpers are roaming the streets chasing
jobs below their university qualifications and expertise! Parents and guardians
who sweated throughout the protracted period of paying for education in the
country that is not subsidised are frustrated! The youths have diverted their
I.Q. into nefarious pastimes; the males engage in, shady deals, cultism and
armed robbery whereas the females thrive on part-time prostitution and
Abuja-contracts! Social ethics and morality have become obsolete, as most
religious leaders who are supposed to be role models are knee deep in
prosperity gospel. They exploit the masses that in their economic strangulation
chase signs and wonders from one crusade ground to another! These constitute
the variety of crises and stresses in the polity!
So, we may honestly ask: What is a stress or a crisis? How do we
manage either?
In this lecture, the two are treated as synonymous since only a
faint line differentiates them!
INTRODUCTION
Stress,
when used, as a term in psychology is an unpleasant state of emotional and physiological
arousal that people experience in situations that they perceive as dangerous or
threatening to their well-being. The word stress means different things to
different people. Some people define stress as events or situations that cause
them to feel tension, pressure or negative emotions such as anxiety and anger.
Others view stress as the response to these situations. This response includes
physiological changes—such as increased heart rate and muscle tension—as well
as emotional and behavioural changes. However, most psychologists regard stress
as a process involving a person’s interpretation and response to a threatening
event.
Stress is a common experience.
We may feel stress when we are very busy, have important deadlines to meet, or
have too little time to finish all of our tasks. Often people experience stress
because of problems at work or in social relationships, such as a poor
evaluation by a supervisor or an argument with a friend. Some people may be
particularly vulnerable to stress in situations involving the threat of failure
or personal humiliation. Others have extreme fears of objects or things
associated with physical threats—such as snakes, illness, storms, or flying in
an airplane—and become stressed when they encounter or think about these
perceived threats. Major life events, such as the death of a loved one, can
cause severe stress.
Stress can have both positive
and negative effects. Stress is a normal, adaptive reaction to threat. It
signals danger and prepares us to take defensive action. Fear of things that
pose realistic threats motivates us to deal with them or avoid them. Stress
also motivates us to achieve and fuels creativity. Although stress may hinder
performance on difficult tasks, moderate stress seems to improve motivation and
performance on less complex tasks. In personal relationships, stress often
leads to less cooperation and more aggression.
If not managed appropriately, stress can lead to serious
problems. Exposure to chronic stress can contribute to both physical illnesses,
such as heart disease, and mental illnesses, such as anxiety disorders. The
field of health psychology focuses in part on how stress affects bodily
functioning and on how people can use stress management techniques to prevent
or minimize disease.
Microsoft ® Encarta ® Encyclopaedia 2004. © 1993-2003 Microsoft
Corporation.
SOURCES OF STRESS
The circumstances that
cause stress are called stressors. Stressors vary in severity and duration. For example, the responsibility of
caring for a sick parent may be an ongoing source of major stress, whereas
being stuck in a traffic jam may cause mild, short-term stress. Some events,
such as the death of a loved one, are stressful for everyone. Nevertheless, in
other situations, individuals may respond differently to the same event—what is
a stressor for one person may not be stressful for another. For example, a
student who is unprepared for a chemistry test and anticipates a bad grade may
feel stress, whereas a classmate who studies in advance may feel confident of a
good grade. For an event or situation to be a stressor for a particular
individual, the person must appraise the situation as threatening and lack the
coping resources to deal with it effectively.
Stressors can be classified
into three general categories: catastrophic events, major life changes and
daily hassles. In addition, simply thinking about unpleasant past
events or anticipating unpleasant future events can cause stress for many
people. Both the
economic depression and other socio-political instabilities can cause the
greatest stress to the average Nigerian who is neither a politician nor a
‘419ner’! This paper addresses the health problems associated with this social
malaise!
A catastrophe is a sudden,
often life-threatening calamity or disaster that pushes people to the outer
limits of their coping capability. Catastrophes include natural disasters—such
as earthquakes, tornadoes, fires, floods, and hurricanes—as well as wars,
torture, automobile accidents, violent physical attacks, and sexual assaults.
In Nigeria, besides the civil war that lasted three years, the military
inter-regnum that engulfed the country for more than a quarter of a century is
enough catastrophe that has had traumatic effects and caused long-lasting
disillusionment on the psyche of her citizenry! Catastrophes often continue to
affect their victims’ mental health long after the event has ended.
The most stressful events
for adults involve major life changes, such as death of a spouse or family
member, divorce, imprisonment, losing one’s job, and major personal disability
or illness. For adolescents, the most stressful events are the death of a
parent or a close family member, divorce of their parents, imprisonment of
their mother or father, and major personal disability or illness. Sometimes,
apparently positive events can have stressful components. For example, a woman
who gets a job promotion may receive a higher salary and greater prestige, but
she may also feel stress from supervising co-workers who were once peers.
Getting married is usually considered a positive experience, but planning the
wedding, deciding whom to invite and dealing with family members may cause
couples to feel stressed.
Much of the stress in
our lives results from having to deal with daily hassles pertaining to our
jobs, personal relationships and everyday living circumstances. Many people
experience the same hassles every day. Examples of daily hassles include living
in a noisy neighbourhood, commuting to work in heavy traffic, disliking one’s
fellow workers, worrying about owing money, waiting in a long line, and
misplacing or losing things. When taken individually, these hassles may feel
like only minor irritants, but cumulatively, over time, they can cause
significant stress. The amount of exposure people have to daily hassles is
strongly related to their daily mood. Generally, the greater their exposure is
to hassles, the worse is their mood. Studies have found that one’s exposure to
daily hassles is actually more predictive of illness than is exposure to major
life events. Traffic congestion, unemployment of the youth, neglect of
pensioners, non-availability of public utilities and loss of jobs by parents
are examples that many Nigerians face!
EFFECTS OF STRESS
A person who is stressed
typically has anxious thoughts and difficulty concentrating or remembering.
Stress can also change outward behaviours. Teeth clenching, hand wringing,
pacing, nail biting and heavy breathing are common signs of stress. People also
feel physically different when they are stressed. Butterflies in the stomach,
cold hands and feet, dry mouth, and increased heart rate are all physiological
effects of stress that we associate with the emotion of anxiety.
When a person appraises
an event as stressful, the body undergoes a number of changes that heighten
physiological and emotional arousal. First, the sympathetic division
of the autonomic nervous system is activated. The sympathetic division prepares
the body for action by directing the adrenal glands to secrete the hormones
epinephrine (adrenaline) and nor epinephrine (nor adrenaline). In response, the
heart begins to beat more rapidly, muscle tension increases, blood pressure
rise, and blood flow is diverted from the internal organs and skin to the brain
and muscles. Breathing speeds up, the pupils dilate and perspiration increases.
This reaction is sometimes called the fight-or-flight response
because it energizes the body to either confront or flee from a threat.
Microsoft ®
Encarta ® Encyclopedia 2004. © 1993-2003 Microsoft Corporation. All rights
reserved
Another part of the stress
response involves the hypothalamus and the pituitary gland, parts of the brain
that are important in regulating hormones and many other bodily functions. In
times of stress, the hypothalamus directs the pituitary gland to secrete
adrenocorticotropic hormone. This hormone, in turn, stimulates the outer layer,
or cortex, of the adrenal glands to release glucocorticoids, primarily the
stress hormone Cortisol, principally derived from hydrocortisone, a
survival chemical that the body produces. Cortisol helps the body access fats
and carbohydrates to fuel the fight-or-flight response.
Canadian scientist Hans
Selye was one of the first people to study the stress response. As a medical
student, Selye noticed that patients with quite different illnesses shared many
of the same symptoms, such as muscle weakness, weight loss and apathy. Selye
believed these symptoms might be part of a general response by the body to
stress. In the 1930s, Selye studied the reactions of laboratory rats to a
variety of physical stressors, such as heat, cold, poisons, strenuous exercise
and electric shock. He found that the different stressors all produced a
similar response: enlargement of the adrenal glands, shrinkage of the thymus
gland (a gland involved in the immune response), and bleeding stomach ulcers.
Selye proposed a three-stage model of the stress response, which
he termed the general adaptation syndrome. The three
stages in Selye’s model are alarm, resistance and exhaustion. The alarm
stage is a generalized state of arousal during the body’s initial
response to the stressor. In the resistance stage, the
body adapts to the stressor and continues to resist it with a high level of
physiological arousal. When the stress persists for a long time, and the body
is chronically overactive, resistance fails and the body moves to the exhaustion
stage. –
It should be noted that at this critical stage, the
body is easily vulnerable to disease and even death.
Physicians increasingly
acknowledge that stress is a contributing factor in a wide variety of health
problems. These problems include cardiovascular disorders such as hypertension
(high blood pressure); coronary heart disease (coronary arteriosclerosis, or
narrowing of the heart’s arteries); and gastrointestinal disorders, such as
ulcers. Stress also appears to be a risk factor in cancer, chronic pain problems
and many other health disorders. See Stress-Related Disorders.
Researchers have clearly
identified stress, and specifically a person's characteristic way of responding
to stress, as a risk factor for cardiovascular diseases. The release of stress
hormones has a cumulative negative effect on the heart and blood vessels.
Cortisol, for example, increases blood pressure, which can damage the inside
walls of blood vessels. It also increases the free fatty acids in the
bloodstream, which in turn leads to plaque build-up on the lining of the blood
vessels. As the blood vessels narrow over time, it becomes increasingly
difficult for the heart to pump sufficient blood through them.
People with certain personality
types seem to be physiologically over responsive to stress and therefore more
vulnerable to heart disease. For example, the so-called Type A personality is
characterised by competitiveness, impatience and hostility. When Type A people
experience stress, their heart rate and blood pressure climb higher and recovery
takes longer than with more easygoing people. The most “toxic” personality
traits of Type A people are frequent reactions of hostility and anger. These
traits are correlated with an increased risk of coronary heart disease.
Stress also appears to
influence the development of cancer, but the relationship is not as well
established as it is for cardiovascular diseases. There is a moderate positive
correlation between extent of exposure to life stressors and cancer—the more
stressors, the greater the likelihood of cancer. In addition, a tendency to
cope with unpleasant events in a rigid, unemotional manner is associated with
the development and progression of cancer.
C
|
|
Decreased Immune Response
|
Ordinarily the immune
system is a marvel of precision. It protects the body from disease by seeking
out and destroying foreign invaders, such as viruses and bacteria. However,
there is substantial evidence that stress suppresses the activity of the immune
system, leaving an organism more susceptible to infectious diseases. An
organism with a weakened immune system is also less able to control naturally
occurring mutant cells that overproduce and lead to cancer.
Numerous studies have
linked stress with decreased immune response. For example, when laboratory
animals are physically restrained, exposed to inescapable electric shocks or
subjected to overcrowding, loud noises or maternal separation, they show
decreased immune system activity. Researchers have reported similar findings
for humans.
One study, for example, found
weakened immune response in people whose spouses had just died. Other studies
have documented weakened immune responses among students taking final
examinations; people who are severely deprived of sleep; recently divorced or
separated men and women; people caring for a family member with Alzheimer’s
disease; and people who have recently lost their jobs.
Stress appears to depress
immune function in two main ways. First, when people experience stress, they
more often engage in behaviours that have adverse effects on their health:
cigarette smoking, using more alcohol or drugs, sleeping less, exercising less
and eating poorly. In addition, stress may alter the immune system directly
through hormonal changes. Research indicates that glucocorticoids—hormones that
are secreted by the adrenal glands during the stress response—actively suppress
the body’s immune system.
At one time scientists
believed the immune system functioned more or less as an independent system of
the body. They now know that the immune system does not operate by itself, but
interacts closely with other bodily systems. The field of psychoneuroimmunology
focuses on the relationship between psychological influences (such as stress),
the nervous system and the immune system.
Stress influences mental
health as well as physical health. People who experience a high level of stress
for a long time—and who cope poorly with this stress—may become irritable,
socially withdrawn, and emotionally unstable. They may also have difficulty
concentrating and solving problems. Some people under intense and prolonged
stress may start to suffer from extreme anxiety, depression or other severe
emotional problems. Anxiety disorders caused by stress may include generalised
anxiety disorder, phobias, panic disorder and obsessive-compulsive disorder.
People who survive catastrophes sometimes develop an anxiety disorder called
post-traumatic stress disorder. They re-experience the traumatic event
repeatedly in dreams and in disturbing memories or flashbacks during the day.
They often seem emotionally numb and may be easily startled or angered.
COPING WITH STRESS
Coping with stress means
using thoughts and actions to deal with stressful situations and lower our
stress levels. Many people have a characteristic way of coping with stress
based on their personality. People who cope well with stress tend to believe
they can personally influence what happens to them. They usually make more
positive statements about themselves, resist frustration, remain optimistic and
persevere even under extremely adverse circumstances. Most importantly, they
choose the appropriate strategies to cope with the stressors they confront.
Conversely, people who cope poorly with stress tend to have somewhat opposite
personality characteristics, such as lower self-esteem and a pessimistic
outlook on life.
Psychologists distinguish two
broad types of coping strategies: problem-focused coping and
emotion-focused coping. The goal of both strategies is to control one’s stress
level.
In problem-focused coping,
people try to short-circuit negative emotions by taking some action to modify,
avoid or minimise the threatening situation. They change their behaviour to
deal with the stressful situation.
In emotion-focused coping,
people try to directly moderate or eliminate unpleasant emotions. Examples of
emotion-focused coping include rethinking the situation in a positive way,
relaxation, denial, and daydreaming (wishful thinking).
To understand these strategies,
consider the example of a premedical student in college who faces three
difficult final examinations in a single week. She knows she must get top
grades in order to have a chance at acceptance to medical school. This
situation is a potential source of stress. To cope, she could organise a
study group and master the course materials systematically (problem-focused
coping). She could also decide that she needs to relax and recollect herself
for an hour or more (emotion-focused coping), before proceeding with an
action plan (problem-focused coping). She might also decide to watch
television for hours on end to prevent having to think about or study for her
exams (emotion-focused coping). In general, problem-focused
coping is the most effective coping strategy when people have realistic
opportunities to change aspects of their situation and reduce stress.
Emotion-focused coping is most useful as a short-term strategy. It can help
reduce one’s arousal level before engaging in problem-solving and taking
action, and it can help people deal with stressful situations in which there
are few problem-focused coping options.
Support from friends,
family members and others who care for us goes a long way in helping us to get
by in times of trouble. Social support systems provide us with emotional
sustenance, tangible resources and aid, and information when we are in need.
People with social support feel cared about, valued by others and feel a sense
of belonging to a larger social network.
A large body of research
has linked social support to good health and a superior ability to cope with
stress. For example, one long-term study of several thousand California residents found that people with
extensive social ties lived longer than those with few close social contacts
did. This confirmed the benefit of the African Extended Family system! Another
study found that heart-attack victims who lived alone were nearly twice as
likely to have another heart attack as those who lived with someone. Even the
perception of social support can help people cope with stress. Studies have
found that people’s appraisal of the availability of social support is more
closely related to how well they deal with stressors than the actual amount of
support they receive or the size of their social network.
Research also suggests
that the companionship of animals can help lower stress. For example, one study
found that in times of stress, people with pet dogs made fewer visits to the
doctor than those without pets.
Biofeedback is a technique
in which people learn voluntary control of stress-related physiological
responses, such as skin temperature, muscle tension, blood pressure and heart
rate. Normally, people cannot control these responses voluntarily. In biofeedback
training, people are connected to an instrument or machine that measures a
particular physiological response, such as heart rate, and feeds that
measurement back to them in an understandable way.
For example, the machine might beep
with each heartbeat or display the number of heartbeats per minute on a digital
screen. Next, individuals learn to be sensitive to subtle changes inside their
body that affect the response system being measured. Gradually, they learn to
produce changes in that response system—for example, to voluntarily lower their
heart rate. Typically, individuals use different techniques and proceed by
trial and error until they discover a way to produce the desired changes.
Scientists do not understand the mechanisms by which biofeedback
works. Nonetheless, it has become a widely used and generally accepted
technique for producing relaxation and lowering physiological arousal in
patients with stress-related disorders. One use of biofeedback is in the
treatment of tension headaches. By learning to lower muscle tension in the
forehead, scalp and neck, many tension headache sufferers can find long-term
relief.
In addition to biofeedback,
two other major methods of relaxation are progressive muscular relaxation and
meditation. Progressive muscular relaxation involves
systematically tensing and then relaxing different groups of skeletal
(voluntary) muscles, while directing one’s attention toward the contrasting
sensations produced by the two procedures.
After practicing progressive muscular
relaxation, individuals become increasingly sensitive to rising tension levels
and can produce the relaxation response during everyday activities (often by
repeating a cue word, such as calm, to themselves).
Meditation, in addition to
teaching relaxation, is designed to achieve subjective goals such as
contemplation, wisdom, and altered states of consciousness. Some forms have a
strong Eastern religious and spiritual heritage based in Zen Buddhism and yoga.
Other varieties emphasize a particular lifestyle for practitioners. One of the
most common forms of meditation, Transcendental Meditation, involves focusing
attention on and repeating a mantra, which is a word, sound, or phrase
thought to have particularly calming properties.
Both progressive muscle relaxation and meditation reliably reduce
stress-related arousal. They have been used successfully to treat a range of
stress-related disorders, including hypertension, migraine and tension
headaches, and chronic pain.
Aerobic exercise—such as
running, walking, biking and skiing—can help keep stress levels down. Because
aerobic exercise increases the endurance of the heart and lungs, an aerobically
fit individual will have a lower heart rate at rest and lower blood pressure,
less reactivity to stressors, and quicker recovery from stressors. In addition,
studies show that people who exercise regularly have higher self-esteem and
suffer less from anxiety and depression than comparable people who are not
aerobically fit. The American College of Sports Medicine recommends
exercising three to four times a week for at least 20 minutes to reduce the
risk of cardiovascular disease. Every culture has its traditional ways of
coping with stressful events and situations. Take the example of long funeral
ceremonies, the dancing, sing songs, eating and drinking and boisterous milling
around of relatives who had come from far and near. To the average European, it
does not make sense, but when you view the emotional, social and moral support
it gives the sorrowing family, then you appreciate the wisdom of African
Extended Family System.
Contributed By: Stephen Auerbach, Sandra E. Gramling & Kenez J.
Danmbaezue
Stress-Related Disorders
Stress-Related Disorders are diseases brought on
or worsened by psychological stress. These disorders commonly involve the
autonomic nervous system, which controls the body’s internal organs. Disorders
that can be caused by stress include hypertension (high blood pressure),
headaches, back pain, skin disorders, irritable bowel syndrome and ulcers.
Stress is also believed to contribute to coronary heart disease
(atherosclerosis, or narrowing of the heart’s arteries) and some cases of
cancer.
Physicians have long recognized
that people are more susceptible to diseases of all kinds when subjected to
great stress. Negative events, such as the death of a loved one, seem to cause
enough stress to lower the body’s resistance to disease. Positive
circumstances, however, such as a new job or a new baby in the house, can also
upset a person’s normal ability to fend off disease. Social scientists have
devised a list of life events and rated the relative stressfulness of each.
Thus, the death of a spouse rates a 100 on the scale; getting divorced, 73;
marital separation, 65; going to jail, 63; death of a close family member, 63;
major personal injury or illness, 53; and so on. People also experience stress
from daily hassles, such as living in crowded, noisy conditions, commuting to
work, and waiting in line. Although these are minor irritants when experienced
individually, the cumulative effect of daily hassles can cause substantial
stress.
Stress hampers function of
the immune system, leaving people more vulnerable to many diseases. It also
affects some disorders directly. When people experience stress, their heart
beats faster, blood pressure rises, and other body systems prepare to meet the
perceived threat. When a person does something active to cope with a threat,
these systems return to normal. Running away or fighting—the so-called flight-or-fight response—are both
successful ways of coping with many physical threats. Problems arise, however,
when the body is prepared to cope with danger but cannot do so. Being caught in
a traffic jam, for example, can cause the body to prepare for a flight-or-fight
response, but when no action can be taken, the body’s systems remain overly
active. Similar repeated experiences of this frustrating nature can lead to
conditions such as high blood pressure. Scientists attribute at least part of
this effect to evolutionary history. They reason that at one time, people had
to live with constant physical threats from wild animals and the elements, as
well as from one another, and that the body developed in a way that helped it
cope with these physical stresses.
Certain personality traits
may also lead to stress-related disorders. The so-called Type A personality,
characterized by competitive, hard-driving intensity, is common in American
society. Although early studies suggested a link between Type A behaviour and
coronary heart disease, most studies since the 1980s have failed to find such a
relationship. However, research has consistently demonstrated that people who
show a high level of hostility, anger, and cynicism—often components of Type A
behaviour—have a higher risk of coronary heart disease than people without
these traits. See Heart: Heart
Diseases.
High blood pressure, or
hypertension, is one of the most common disorders made worse by stress. About
25 percent of adult Americans have high blood pressure. Although it has no
noticeable symptoms, hypertension can damage the kidneys and can lead to stroke
or heart attack. Gastrointestinal problems are an even more common result
of stress. Peptic ulcers (see Ulcer)
are sores in the lining of the stomach or the duodenum (the upper part of the
small intestine).
Most researchers believe that stress
contributes to ulcers by causing excessive secretion of hydrochloric acid.
Normally this acid aids digestion by breaking down food in the stomach. But
when the stomach produces excessive acid in the absence of food, the acid can
eat through the protective mucous lining of the stomach or duodenum.
Other stress-related gastrointestinal
disorders include irritable bowel syndrome and some inflammatory diseases of
the colon and bowel, such as regional enteritis. Stress can also contribute
to some respiratory disorders. For example, stress can trigger an attack of
asthma (see Asthma, Bronchial).
Asthma attacks are characterized by wheezing, panting, and a feeling of being
suffocated. In addition, emotional stress can cause or aggravate many skin
disorders, from those that produce itching, tickling and pain to those that
cause rashes and acne.
Major traumatic events such
as accidents, catastrophes, or battle experiences may bring on a condition
called post-traumatic stress disorder. Once known under war conditions as shell shock or battle fatigue, post-traumatic stress
disorder gained its current name after it appeared in many veterans returning
from the Vietnam War (1959-1975) as they tried to readjust to civilian life.
Symptoms may appear long after the initial trauma. These include re-experiencing
the trauma through disturbing nightmares and memories, emotional numbness,
nervous irritability, depression, and sleep difficulties.
Treatment of stress-related
disorders depends on the specific disorder. In some cases, treatment is limited
to relieving the particular physical symptom involved. Psychological treatments
are directed at helping the person to relieve the source of stress or else to
learn to cope more effectively with it. Physicians often recommend combinations
of physical and psychological treatments.
Microsoft ® Encarta ® 2009. © 1993-2008
Microsoft Corporation. All rights reserved.
EPILOGUE:
It should now be evident
that crisis intervention is not exactly the same as stress management. Any
other socio-political instability that does not present as health problems for
the individual but translates into problems that affect the larger community
falls into crisis intervention/management. Natural disasters like Tsunami and
Katharina are recent examples! How has Nigeria fared as a nation since independence and what has been its
major crisis management history. We shall cite the political inequalities that
bedevilled the nation at the end of the civil war as a veritable example!
Military dictatorships have been our albatross!
CONCLUDING WITH THE COMMONEST PROBLEMS IN
SOCIETY
This lecture ends with
the commonest ego defence mechanism most parents live with all through their
lives. Those who are never completely healthy nor are completely sick most of
their lives are neurotics. Most resort to religious or superstitious methods
for coping with it and die without knowing they were ill!
·
They respond to environmental stress more
negatively than others, and are more likely to interpret ordinary situations as
threatening and minor frustrations as hopelessly difficult.
·
They have trouble controlling urges and/or
delaying gratification.
Neuroticism is associated with low emotional intelligence, which involves
emotional regulation motivation and interpersonal skills. It is also a risk
factor for "internalising"
mental disorders such as phobia, depression, panic disorder, and other anxiety
disorders (traditionally called neuroses). On the opposite end of the spectrum,
individuals who score low in neuroticism are more emotionally stable and less
reactive to stress. They tend to be calm, even tempered and less likely to feel
tense or rattled. Although they are low in negative emotion, they are not
necessarily high on positive emotion. Being high on positive emotion is an
element of the independent trait of extraversion. Neurotic extraverts, for
example, would experience high levels of both positive and negative emotional
states, a kind of "emotional roller coaster". Individuals who score
low on neuroticism (particularly those who are also high on extraversion)
generally report more happiness and satisfaction with their lives. Neurotic
anxiety occurs when unwanted impulses overwhelm the egos defences and try to
come into action.
THESE ARE THE REGULAR CUSTOMERS TO SPIRITUAL HEALERS
WHO ASK THEM TO USE INCENSE, GREEN, YELLOW OR RED CANDLES. OTHERS ARE ADDICTS
TO MIDNIGHT CRUSADES WHERE THEY INDULGE IN DENIALS AND EUPHORIA TILL THE NEXT
MORNING. THE RESPONSIBLE PARENT CAN ATTEND MY CLINIC ON WEDNESDAYS FROM 9.00 AM TILL 5.00 PM TO LEARN BIOFEEDBACK OR EXISTENTIAL METHODS OF
TREATING AND MANAGING STRESS. GOD BLESS US.
DR. J. K. DANMBAEZUE
(a.k.a. Rev. Prof. J. J. Kenez ) is a sixty-three year old research
scientist privately self-employed as an existential therapist currently
resident and practising in Enugu, with a headquarters in Ihiala, Republic of
Biafra, where he treats people with personality disorders and counsels young
adults about to wed by administering standardised psychological tests and utilizing
the results to counsel, re-direct incompatible couples and conduct group
sessions for other couples .
He has three Community-Based Organisations for this
project;
1. KENEZ
HEALTH KLINIK, an interdisciplinary therapeutic clinic, where a patient is
seen contemporaneously by three consultants in physical, social &
psychological medicine
2. HAPPY FAMILY NETWORK INTERNATIONAL,
an intercultural fraternity, which aims at the globalization of the principles
he has neatly encapsulated in THE KENEZIAN CREED and his LETTER TO ALL
EDUCATIONISTS.
3. INTEGRATIONAL SPIRITAN MOVEMENT,
a fellowship of natural scientists who seek for the unification of all
religious thoughts & practice to reflect the harmony embedded in the
eternal laws that govern human existence.
For the past twenty five years he has been a student
of the Holy Spirit of God, the Creator of the universe we share with other
beings. His ministry as of today encompasses the unification of all religious
faiths, while his lay apostolate for the entire human race aims at
institutionalising the equality of peoples of all nations irrespective of race,
creed, colour, and social status.
The concise motto; “ONE ALMIGHTY CREATOR, ONE CREATED
UNIVERSE & ONE HUMAN FAMILY” translates into enthronement of brother/sisterhood
of all mankind, the liberalisation of all social contracts and the integration
of all belief systems so as to ensure optimum health, success and happiness for
every home worldwide and for humanity at all times; now and in the future.
Professionally, he is a Consultant Clinical Psychologist, an Existential Family
Therapist and a Research Psychometrician. Currently he is leading a team of
medical experts in finding an alternative management strategy for the pandemic
HIV-AIDS based on natural ingredients from the tropics.
He is happily married and has three kids. He holds
Bachelor’s degrees in both Philosophy and Psychology, a Pass Junior Staff College
(abbrev; pjsc) from the Nigerian Air Force, a Master’s degree in Clinical
Psychology and finally a Doctor of Science degree in Psychometrics besides
being a Fellow of the African College
of Research Scientists.
Dr Jideofo
Kenechukwu Danmbaezue, D.Sc.
Feeling like there are too many pressures and demands on you? Losing sleep
worrying about tests and school work? Eating on the run because your schedule is
just too busy? You're not alone. Everyone experiences stress at times — adults,
teens, and even kids. But there are ways to minimize stress and manage the
stress that's unavoidable.
What Is Stress?
Stress is a feeling that's created when we react to particular events. It's
the body's way of rising to a challenge and preparing to meet a tough situation
with focus, strength, stamina, and heightened alertness.
The events that provoke stress are called stressors, and
they cover a whole range of situations — everything from outright physical
danger to making a class presentation or taking a semester's worth of your
toughest subject.
The human body responds to stressors by activating the nervous system and
specific hormones. The
hypothalamus
signals the
adrenal glands to produce more of the hormones
adrenaline and cortisol and release them into the bloodstream. These hormones
speed up heart rate, breathing rate, blood pressure, and metabolism. Blood
vessels open wider to let more blood flow to large muscle groups, putting our
muscles on alert. Pupils dilate to improve vision. The liver releases some of
its stored glucose to increase the body's energy. And sweat is produced to cool
the body. All of these physical changes prepare a person to react quickly and
effectively to handle the pressure of the moment.
This natural reaction is known as the stress response.
Working properly, the body's stress response enhances a person's ability to
perform well under pressure. But the stress response can also cause problems
when it overreacts or fails to turn off and reset itself properly.
Good Stress and Bad Stress
The stress response (also called the fight or flight response)
is critical during emergency situations, such as when a driver has to slam on
the brakes to avoid an accident. It can also be activated in a milder form at a
time when the pressure's on but there's no actual danger — like stepping up to
take the foul shot that could win the game, getting ready to go to a big dance,
or sitting down for a final exam. A little of this stress can help keep you on
your toes, ready to rise to a challenge. And the nervous system quickly returns
to its normal state, standing by to respond again when needed.
But stress doesn't always happen in response to things that are immediate or
that are over quickly. Ongoing or long-term events, like coping with a divorce
or moving to a new neighborhood or school, can cause stress, too.
Long-term stressful situations can produce a lasting, low-level stress
that's hard on people. The nervous system senses continued pressure and may
remain slightly activated and continue to pump out extra stress hormones over
an extended period. This can wear out the body's reserves, leave a person
feeling depleted or overwhelmed, weaken the body's immune system, and cause other
problems.
What Causes Stress Overload?
Although just enough stress can be a good thing, stress overload is a
different story — too much stress isn't good for anyone. For example, feeling a
little stress about a test that's coming up can motivate you to study hard. But
stressing out too much over the test can make it hard to concentrate on the
material you need to learn.
Pressures that are too intense or last too long, or troubles that are
shouldered alone, can cause people to feel stress overload. Here are some of
the things that can overwhelm the body's ability to cope if they continue for a
long time:
- being
bullied or exposed to violence or injury
- relationship
stress, family conflicts, or the heavy emotions that can accompany a
broken heart or the death of a loved one
- ongoing
problems with schoolwork related to a learning disability or other
problems, such as ADHD (usually once the problem is recognized and the
person is given the right learning support the stress disappears)
- crammed
schedules, not having enough time to rest and relax, and always being on
the go
Some stressful situations can be extreme and may require special attention
and care.
Posttraumatic stress disorder
is a very strong stress reaction that can develop in people who have lived
through an extremely traumatic event, such as a serious car accident, a natural
disaster like an earthquake, or an assault like rape.
Some people have anxiety problems that can cause them to overreact to
stress, making even small difficulties seem like crises. If a person frequently
feels tense, upset, worried, or stressed, it may be a sign of anxiety. Anxiety
problems usually need attention, and many people turn to professional counselors
for help in overcoming them.
Signs of Stress Overload
People who are experiencing stress overload may notice some of the following
signs:
- anxiety or
panic attacks
- a feeling
of being constantly pressured, hassled, and hurried
- irritability
and moodiness
- physical
symptoms, such as stomach problems, headaches, or even chest pain
- allergic
reactions, such as eczema or asthma
- problems
sleeping
- drinking
too much, smoking, overeating, or doing drugs
- sadness or
depression
Everyone experiences stress a little differently. Some people become angry
and act out their stress or take it out on others. Some people internalize it
and develop eating disorders or substance abuse problems. And some people who
have a chronic illness may find that the symptoms of their illness flare up
under an overload of stress.
Keep Stress Under Control
What can you do to deal with stress overload or, better yet, to avoid it in
the first place? The most helpful method of dealing with stress is learning how
to manage the stress that comes along with any new challenge, good or bad.
Stress-management skills work best when they're used regularly, not just when
the pressure's on. Knowing how to "de-stress" and doing it when
things are relatively calm can help you get through challenging circumstances
that may arise.
Here are some things that can help keep stress under control:
·
Take a stand against
overscheduling. If you're feeling stretched, consider cutting out an
activity or two, opting for just the ones that are most important to you.
·
Be realistic.
Don't try to be perfect — no one is. And expecting others to be perfect can add
to your stress level, too (not to mention put a lot of pressure on them!). If
you need help on something, like schoolwork, ask for it.
·
Get a good night's sleep.
Getting enough sleep helps keep your body and mind in top shape, making you
better equipped to deal with any negative stressors. Because the biological
"sleep clock" shifts during adolescence, many teens prefer staying up
a little later at night and sleeping a little later in the morning. But if you
stay up late and still need to get up early for school, you may not get all the
hours of sleep you need.
- Learn
to relax. The body's natural antidote to
stress is called the relaxation response. It's your
body's opposite of stress, and it creates a sense of well-being and calm.
The chemical benefits of the relaxation response can be activated simply
by relaxing. You can help trigger the relaxation response by learning
simple breathing exercises and then using them when you're caught up in
stressful situations. (Click on the button to try one.) And ensure you
stay relaxed by building time into your schedule for activities that are
calming and pleasurable: reading a good book or making time for a hobby,
spending time with your pet, or just taking a relaxing bath.
·
Treat your body well.
Experts agree that getting regular exercise helps people manage stress.
(Excessive or compulsive exercise can contribute to stress,
though, so as in all things, use moderation.) And eat well to help your body
get the right fuel to function at its best. It's easy when you're stressed out
to eat on the run or eat junk food or fast food. But under stressful
conditions, the body needs its vitamins and minerals more than ever. Some
people may turn to substance abuse as a way to ease tension. Although alcohol
or drugs may seem to lift the stress temporarily, relying on them to cope with
stress actually promotes more stress because it wears down the body's ability
to bounce back.
·
Watch what you're thinking.
Your outlook, attitude, and thoughts influence the way you see things. Is your
cup half full or half empty? A healthy dose of optimism can help you make the
best of stressful circumstances. Even if you're out of practice, or tend to be
a bit of a pessimist, everyone can learn to think more optimistically and reap
the benefits.
·
Solve the little problems.
Learning to solve everyday problems can give you a sense of control. But
avoiding them can leave you feeling like you have little control and that just
adds to stress. Develop skills to calmly look at a problem, figure out options,
and take some action toward a solution. Feeling capable of solving little
problems builds the inner confidence to move on to life's bigger ones — and it
and can serve you well in times of stress.
Build Your Resilience
Ever notice that certain people seem to adapt quickly to stressful
circumstances and take things in stride? They're cool under pressure and able
to handle problems as they come up. Researchers have identified the qualities
that make some people seem naturally resilient even when faced with high levels
of stress.
If you want to build your resilience, work on developing these attitudes and
behaviors:
- Think of
change as a challenging and normal part of life.
- See setbacks
and problems as temporary and solvable.
- Believe that
you will succeed if you keep working toward your goals.
- Take action
to solve problems that crop up.
- Build strong
relationships and keep commitments to family and friends.
- Have a
support system and ask for help.
- Participate
regularly in activities for relaxation and fun.
Learn to think of challenges as opportunities and stressors as temporary
problems, not disasters. Practice solving problems and asking others for help
and guidance rather than complaining and letting stress build. Make goals and
keep track of your progress. Make time for relaxation. Be optimistic. Believe
in yourself. Be sure to breathe. And let a little stress motivate you into
positive action to reach your goals.
Date reviewed: August 2010
What Is Anxiety?
Liam had always looked out for his younger brother Sam. But whenever Sam
took the late bus after soccer practice, Liam worried about him so much he
couldn't concentrate on his homework. Liam watched the clock, worrying and
imagining the worst — picturing bus accidents and fearing, for no particular
reason, that Sam might be injured or dead. Only when Sam arrived home safe
could Liam finally relax.
It's completely normal to worry when things get hectic and complicated. But
if worries become overwhelming, you may feel that they're running your life. If
you spend an excessive amount of time feeling worried or nervous, or you have
difficulty sleeping because of your anxiety, pay attention to your thoughts and
feelings. They may be symptoms of an anxiety problem or disorder.
Anxiety is a natural human reaction that involves mind and body. It serves
an important basic survival function: Anxiety is an alarm system that is
activated whenever a person perceives danger or threat.
When the body and mind react to danger or threat, a person feels physical
sensations of anxiety — things like a faster heartbeat and breathing, tense muscles,
sweaty palms, a queasy stomach, and trembling hands or legs. These sensations
are part of the body's fight-flight response. They are caused by a rush of
adrenaline and other chemicals that prepare the body to make a quick getaway
from danger. They can be mild or extreme.
The fight-flight response happens instantly when a person senses a threat.
It takes a few seconds longer for the thinking part of the brain (the cortex)
to process the situation and evaluate whether the threat is real, and if so,
how to handle it. If the cortex sends the all-clear signal, the fight-flight
response is deactivated and the nervous system can relax.
If the mind reasons that a threat might last, feelings of anxiety might
linger, keeping the person alert. Physical sensations such as rapid, shallow
breathing; a pounding heart; tense muscles; and sweaty palms might continue,
too.
Normal Anxiety
Everyone experiences feelings of anxiety from time to time. Anxiety can be
described as a sense of uneasiness, nervousness, worry, fear, or dread of
what's about to happen or what might happen. While fear is the emotion we feel
in the presence of threat, anxiety is a sense of anticipated danger, trouble,
or threat.
Feelings of anxiety can be mild or intense (or anywhere in between), depending
on the person and the situation. Mild anxiety can feel like a sense of
uneasiness or nervousness. More intense anxiety can feel like fear, dread, or
panic. Worrying and feelings of tension and stress are forms of anxiety. So are
stage fright and the shyness that can come with meeting new people.
It's natural for new, unfamiliar, or challenging situations to prompt
feelings of anxiety or nervousness. Facing an important test, a big date, or a
major class presentation can trigger normal anxiety. Although these situations
don't actually threaten a person's safety, they can cause someone to feel
"threatened" by potential embarrassment, worry about making a
mistake, fitting in, stumbling over words, being accepted or rejected, or
losing pride. Physical sensations — such as a pounding heart, sweaty hands, or
a nervous stomach — can be part of normal anxiety, too.
Because anxiety makes a person alert, focused, and ready to head off
potential problems, a little anxiety can help us do our best in situations that
involve performance. But anxiety that's too strong can interfere with doing our
best. Too much anxiety can cause people to feel overwhelmed, tongue-tied, or
unable to do what they need to do.
Anxiety Disorders
Anxiety disorders are mental health conditions that involve excessive
amounts of anxiety, fear, nervousness, worry, or dread. Anxiety that is too
constant or too intense can cause a person to feel preoccupied, distracted,
tense, and always on alert.
Anxiety disorders are
among the most common mental health conditions. They affect people of all ages
— including adults, children, and people in their teens. There are many
different types of anxiety disorders, with different symptoms. They all have
one thing in common, though: Anxiety occurs too often, is too strong, is out of
proportion to the present situation, and affects a person's daily life and
happiness.
Symptoms of an anxiety disorder can come on suddenly, or they can build
gradually and linger until a person begins to realize that something is wrong.
Sometimes anxiety creates a sense of doom and foreboding that seems to come out
of nowhere. It's common for those with an anxiety disorder to not know what's
causing the emotions, worries, and sensations they have.
Different anxiety disorders
are named to reflect their specific symptoms.
- Generalized anxiety. With this common
anxiety disorder, a person worries excessively about many things. Someone
with generalized anxiety may worry excessively about school, the health or
safety of family members, and the future. They may always think of the
worst that could happen. Along with the worry and dread, people with
generalized anxiety have physical symptoms, such as chest pain, headache,
tiredness, tight muscles, stomach aches or vomiting. Generalized anxiety
can lead a person to miss school or avoid social activities. With
generalized anxiety, worries can feel like a burden, making life feel
overwhelming or out of control.
- Obsessive compulsive disorder
(OCD). For a person with OCD, anxiety takes the form of obsessions (bad
thoughts) and compulsions (actions that try to relieve anxiety).
- Phobias. These are intense
fears of specific situations or things that are not actually dangerous,
such as heights, dogs or flying in an airplane. Phobias usually cause
people to avoid the things they are afraid of; like fear of snakes,
height, darkness.
- Social phobia (social anxiety). This intense
anxiety is triggered by social situations or speaking in front of others.
An extreme form called selective mutism causes some kids
and teens to be too fearful to talk at all in certain situations.
- Panic attacks. These episodes of
anxiety can occur for no apparent reason. With a panic attack, a person
has sudden and intense physical symptoms that can include a pounding
heart, shortness of breath, dizziness, numbness or tingling feelings caused
by over activity of the body's normal fear response.
- Agoraphobia is an intense fear
of panic attacks that causes a person to avoid going anywhere a panic
attack could possibly occur.
- Posttraumatic stress disorder
(PTSD). This type of anxiety disorder results from a traumatic or
terrifying past experience. Symptoms include flashbacks, nightmares, or constant
fear after the fact.
How Anxiety Disorders Affect People
For people dealing with anxiety disorders, symptoms can feel strange and
confusing at first. For some, the physical sensations can be strong and
upsetting. For others, feelings of doom or fear that can happen for no apparent
reason can make them feel scared, unprotected, and on guard. Constant worries
can make a person feel overwhelmed by every little thing. All this can affect
someone's concentration, confidence, sleep, appetite, and outlook.
People with anxiety disorders might avoid talking about their worries,
thinking that others might not understand. They may fear being unfairly judged,
or considered weak or scared. Although anxiety disorders are common, people who
have them may feel misunderstood or alone.
Some people with anxiety disorders might blame themselves. They may feel
embarrassed or ashamed, or mistakenly think that anxiety is a weakness or a
personal failing. Anxiety can keep people from going places or doing things
they enjoy.
The good news is, doctors today understand anxiety disorders better than
ever before and, with treatment, a person can feel better.
What Causes
Anxiety Disorders?
Experts don't know exactly
what causes anxiety disorders. Several things seem to play a role, including
genetics, brain biochemistry, an overactive fight-flight response, stressful
life circumstances, and learned behavior.
Someone with a family
member who has an anxiety disorder has a greater chance of developing one, too.
This may be related to genes
that can affect brain chemistry and the regulation of chemicals called
neurotransmitters. But not everyone with a family member who has an anxiety
disorder will develop problems with anxiety.
Things that happen in a
person's life can also set the stage for anxiety disorders. Frightening
traumatic events that can lead to PTSD are good examples; car accidents, fire
burns, attack by armed robbers, loss of a dear friend, explosions the killed a
dear one, e.t.c
Growing up in a family
where others are fearful or anxious can "teach" a child to view the
world as a dangerous place. Likewise, someone who grows up in an environment
that is actually dangerous (if there are regular physical fights in the home or
violence in the family or community, for example) may learn to be fearful or
expect the worst.
Although everyone
experiences normal anxiety in certain situations, most people — even those who
experience traumatic situations — don't develop anxiety disorders. And people
who develop anxiety disorders can get relief with proper treatment and care.
They can learn ways to manage anxiety and to feel more relaxed and at peace.
How Are
Anxiety Disorders Treated?
Anxiety disorders can
be treated by mental health professionals, or therapists. A therapist can look
at the symptoms someone is dealing with, diagnose the specific anxiety
disorder, and create a plan to help the person get relief.
A particular type of
talk therapy called cognitive-behavior therapy (CBT) is often used. In CBT, a
person learns new ways to think and act in situations that can cause anxiety,
and to manage and deal with stress. The therapist provides support and guidance
and teaches new coping skills, such as relaxation techniques or breathing
exercises. Sometimes, but not always, medication may be used as part of the
treatment for anxiety.
What to Do
Getting the problem treated can help a person feel like himself or herself
again — relaxed and ready for the good things in life. Someone who might be
dealing with an anxiety disorder should:
- Tell a parent or other adult
about physical sensations, worries or fears. Because anxiety
disorders don't go away unless they are treated, it's important to tell
someone who can help. If a parent doesn't seem to understand right away,
talk to a school counsellor, religious leader or any other trusted adult.
- Get a check up. See a doctor to
make sure there are no physical conditions that could be causing symptoms.
- Work with a mental health
professional. Ask a doctor, nurse or school counsellor for a
referral to someone who treats anxiety problems, preferably a clinical
psychologist. Finding out what's causing the symptoms can be a great
relief.
- Get regular exercise, good nutrition,
and sleep. These provide your body and brain with the right fuel
and time to recharge.
Try to stay patient and positive. It can take time to feel better, and
courage to face fears. But letting go of worry allows space for more happiness
and fun.
Date reviewed: October 2010
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