In today's busy, fast-paced lives, stress can feel like a formidable opponent, but it also has the power to bring about positive change. Overcoming stress doesn't mean avoiding stress completely, but learning the skills to turn stress energy into a fuel for productivity and self-development.
Dr Ayushi Shukla, Consultant Psychiatry, SRV Hospital, Dombivli, said in an interview with HT Lifestyle: It acts as a signal, a steady reminder that a task requires our attention. Instead of being overwhelmed by stress, you can view stress as a catalyst for growth. Embracing stress means understanding its subtle cues and unraveling the hidden messages it conveys. Resilience becomes our most valuable companion. You should believe that with each challenge comes an opportunity and that every obstacle is a stepping stone to personal and professional growth. ”
She says, “By increasing your awareness of your thoughts and feelings, you gain the clarity to respond thoughtfully to stressors rather than just reacting. Mindfulness acts as a beacon to guide us. Overcoming stress isn't about eliminating stress; it's about reshaping the way we interact with it. That includes recognizing stress as a powerful force that, when accepted and dealt with thoughtfully, transforms into a driver of productivity.”
According to Dr. Ashutosh Shah, Consultant Psychiatrist, Sir HN Reliance Foundation Hospital, Mumbai, the term 'stress' refers to changes in the brain structure at several levels – molecular, cellular, circuit level, cognitive, emotional and behavioral. Used to characterize important events. Internal body (immunity, metabolism, endocrine). It has been difficult to find a comprehensive and rigorous definition for the term “stress.” “When an individual's brain and body are unable to meet the excessive demands of a stressor, that person begins to experience 'distress,'” he said. Several harmful chemical byproducts are produced within cells, causing physical damage and destroying cells in the brain and body. If this process continues unchecked over time, it can lead to multiple health risks: anxiety, depression, addiction, high blood pressure, diabetes, heart disease, cancer, and dementia. ”
He further elaborated, “The brain is the organ responsible for ensuring survival. It is built to recognize and respond to potentially life-threatening events, whether designed, imagined or real. The brain is not designed to perceive the accuracy of information, so different individuals may have different perceptions of the same stressor. Genetic protective and vulnerability factors simply differ between individuals. It also depends on past experiences that shape the brain's perception of the world. Therefore, there will always be individual differences in the experience of stress (aka stress threshold).
What is stress? How do stress thresholds differ from person to person? And what can we do to help individuals grow under stressful situations?
Dr. Ashutosh Shah responded that individuals can develop a health buffer to cope with stress, and this buffer can be developed through a lifestyle that promotes brain and body health. Includes –
- eat well: Eat traditionally prepared, heart-healthy, balanced meals at regular intervals, eat to satisfy hunger rather than taste, and maintain a minimum 12-hour fast between dinner and breakfast. Stay well hydrated and avoid excessive intake of tea, coffee, and stimulants. Ideally, avoid tea, coffee, and stimulants after 2pm.
- Works well: Children should get at least one hour of vigorous physical activity each day. Adults should take at least 30 minutes of brisk walking each day. Sitting for long periods of time poses the same health risks as smoking. To prevent neck, back, hand and eye fatigue, he should take regular breaks once an hour to stretch and move his body.
- sleep well: Sleep is an active process that repairs and restores your brain and body, preparing you to face the challenges of a new day. Children are recommended to get at least 9 hours of continuous sleep starting 3 hours after sunset. For adults, at least 7-9 hours of continuous sleep for her is recommended. Sleep eliminates many toxic chemical byproducts produced by your brain and body during the day. When this cleansing process is disrupted, brain and body function are impaired, impairing an individual's ability to cope with stressors. Limit screen exposure (TV, cell phone, computer) two hours before her scheduled bedtime.
- Stay away from substances that harm your brain and body. Alcohol, nicotine, cannabis, cocaine, opioids, amphetamines, synthetic designer drugs, and sleeping pills (Alprax, Restil, Calmpause, Solfresh, Nightrest, and other benzodiazepines).
- Stay healthy: Please have regular health checkups depending on your age. If you have chronic medical conditions, such as high blood pressure or diabetes, best manage these conditions.
- Break down your time and activities. Daily ideal – 8 hours of sleep, 8 hours of work, 2 hours of housework, 2 hours of time with family and friends (the family eats at least one meal a day together), 2 hours of commuting, 2 hours of time for myself (hobbies) , play, exercise, homework). Take regular vacations and don't work during your vacation. Set realistic and achievable goals in life and work. Know your limits and don't push yourself too hard. Break down your work structure and target easy tasks first. Prioritize your tasks using a grid of urgent and important activities. Focus on important, non-urgent tasks that will lead to your professional growth. Delegate things that are not important but are urgent. Ignore tasks that are neither important nor urgent. Ask for help with urgent and important tasks. If a problem arises, accept it instead of dwelling on it. Next, figure out what your controllable factors are and focus on these controllable factors. Remember that solving problems at work and in your personal life requires teamwork.
He said, “If, despite adhering to the above-mentioned lifestyle, you are suffering from stressful situations for more than a month and this is interfering with your productivity and social functioning, You should consult a psychiatrist without hesitation.” There are effective and safe drugs that gradually restore the health of an individual and subsequently allow him to cope with the same stressful situations without experiencing pain. Remember that stress is not your enemy. How you react to stressful situations determines your success. ”
