Stress and how to manage it

Every year, work-related stress costs employers about £1 billion and UK society about £10 billion. As well as these financial costs, there are personal and workplace costs to be considered, and employers are now required to be aware of and to manage stress levels among employees.

This is not easy because stress affects virtually everyone at some time in their life, and different people react in different ways. What may be healthy pressure to one person is damaging stress to another. Some will rise to the challenge, while others will be crushed by the burden. Everyone nowadays needs to be aware of stress and its related issues.

As well as the emotional and psychological disruption it causes, stress-related medical problems are becoming increasingly common. Some of what is included here will be very familiar, while some may seem a little strange and, perhaps, soft. However, people in the Services and those close to leaving should be aware of this issue as it is one that they may encounter.

Faced with pressure, challenge or danger, we need to react quickly, and our bodies release hormones to help us do this as part of the ‘fight or flight’ response. These affect the metabolic rate, heart rate and blood pressure, resulting in a heightened – or stressed – state that prepares the body for optimum performance. Even modern stresses that do not call for either fight or flight can cause these hormones to be released.

In less advanced creatures, this level of alertness quickly subsides and so the stress disappears; man, however, will tend to remain alert, worried, scared and tense as imagination and knowledge of what may happen cause stress to continue and even increase. This natural reaction to challenge or danger, instead of helping, can therefore damage health and reduce the ability to cope.

Many things (or the anticipation of them) can lead to stress:

- pressure to perform at work or in sports

- threats of violence

- money worries

- arguments

- family conflicts

- divorce

- bereavement

- unemployment

- moving house

- alcohol or drug abuse.

Sometimes, there is no particular reason for developing stress, or it arises out of a series of minor irritations. So everyone is at risk of being stressed, since it can be caused by a range of commonplace situations.

Temporary stress will go away when a situation is resolved, while chronic stress is long term. Most people can cope with short periods of stress, and it can often be relieved by relaxing, taking a walk, chatting through issues with friends, or having a good night’s sleep. Chronic stress is much harder to deal with, and can be psychologically and emotionally damaging, both for an individual and for friends and family.

Everyone reacts to stress differently, but there are some common effects that help us recognise it. In times of extreme stress, people may shake uncontrollably, hyperventilate or even vomit. People who are chronically stressed are also susceptible to any of the following:

- periods of irritability or anger

- apathy or depression

- constant anxiety

- irrational behaviour

- loss of appetite

- comfort eating

- lack of concentration

- loss of sex drive

- increased smoking, drinking or recreational drug-taking.

As is well understood in the military, post-traumatic stress can affect anyone who has been through an extremely difficult or violent experience, often the case on operations. People suffering from post-traumatic stress may feel a mixture of emotions such as fear, shame, depression, guilt or anger, and recurrent memories or images that may be haunting or lead to nightmares, as well as the symptoms listed above.

If stress is causing physical symptoms, severe distress or making it difficult to function as normal, it is worth seeing a doctor. Extreme or prolonged stress can lead to other illnesses that will need treatment, so it is better to visit a doctor sooner rather than later. Stress has been linked to the development of high blood pressure and heart disease, cancer and rheumatoid arthritis, as well as insomnia and depression.

People suffering from stress should try to identify the aspects of their life that are causing it. There are several strategies that can help them deal with stress:

- delegating or sharing responsibilities

- avoiding confrontation

- becoming more assertive

- taking regular exercise

- not using drink or drugs to cope

- eating a healthy, balanced diet

- finding humour or absurdity in stressful situations

- never taking on too much

- organising their time better

- sharing thoughts and fears with others.

Only in exceptional circumstances is a doctor likely to prescribe medication for stress. There are many stress-management techniques in the form of counselling, psychotherapy and hypnotherapy. Complementary approaches may also help provide a quiet, relaxed environment in which to wind down.

The aim of stress management is to help people balance the various aspects of their lives – work, relationships and leisure – and the situations these present. Effective stress managers consider life a challenge rather than a series of irritations.