Stress management is Self-care: A love for oneself and a way to success!

Do you take time to look after your holistic well-being? Yes, your social, emotional, physical, mental, financial, environmental, and spiritual health and well being? Do you manage your stress very well?

If you do, congratulations! If not, maybe it is time for some self-care and stress management habits.

                        Stress is part of one’s life. We encounter this each and every day. According to Nordqvist (2017) stress is essential for survival and doing things based on what is the demands of society. Stress is the body’s natural defense mechanism. It helps us either evade or confront different challenges in life. However, if this mechanism is triggered too easily, or when there are too many stressors at one time, it can weaken a person’s mental and physical health and become harmful.

Dr. Hans Selye of Montreal, a leading expert on stress, defined stress as the “rate of wear and tear within the body”.  The minimal amount of stress is normal.  Becoming tense over difficult decisions, worrying about problems in relationships, suffering anxiety or feeling fear when in motivator in this essence. For better understanding, Dr. Selye used the analogy of body temperature. The body heat that a person has is normal. But when our body temperature becomes above normal, there is a tendency that we need to have medications. Too much stress, from either, can lead to distress. This is where our mind and body are not working smoothly or very well. On the other hand, eustress is a state of physical and mental well being in which the body and mind together will achieve their full potential. (E. Joseph Neidhardtet .al, p. 2)

Ability to manage stress is really an important issue when it comes to the topic of self-care.  Stress can be controlled and prevent. Too much stress can be reduced and there is a way to manage stress reactions. Coping styles, strategies and methods can help a student in dealing with their stress every day.  One study by Sunshine Coast Hospital and Health Services reveals 2 types of coping styles.  The Active and Avoidant coping styles. Active Coping style is where a person tries to alleviate their stress actively.  It is in the sense that they work at controlling their responses to things that cause them stress, so later on, they can change the nature of stress and how to think about it.

 Exertions that denote an active coping styles includes taking care of the body, mind, and spirit, addressing to someone about your problems, having a journal or diary, giving time each day to do something that you enjoy, or developing your interests, education, or hobbies. 

But on the other hand, Avoidant coping styles happened when the student tends to disconnect from the situation rather than working through it. They do not directly address their stress. Avoidant Coping styles are not effective for stress management. Exertions that denote an avoidant coping style include using alcohol, cigarettes, and other drugs to relax, over- or under- eating, procrastinating, blaming others for the stress that they feel or using defense mechanisms or angry outbursts. Furthermore, they explained that stress management techniques will help to remove or change the source of stress, alter the way the student views a stressful event, lower the impact of stress might have in the body, or learn alternative ways of coping.

                     In students, stress is a fact of everyday life in which full of hassles, deadlines, frustrations, and demands are experiencing as a daily routine. For many people, stress is so commonplace that it has become a way of life.

                    Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price. So, putting effective measures in place due to the negative impact of stress on students, such as unproductive studies, poor academic performance, and overall health status, is very important for their academic success and general life. 

           Meaning to say stress management is also a form of self-care because the physical and psychological impacts of stress can be lessened, and we can effectively create our pattern of self- care habits.  Much research about stress and its management and realistic solutions have been done. And since, in my senior high school year, I have done descriptive research about stress management I will share some tips and ways to manage stress and as well maintain self-care habits for the students like me who are much exposed to stressors. Some tips here can also be used by those who are also exposed to stressors in the workplace and etc. This will help us, and with my co-students to have an excellent academic life for their ensuring success as well as developing our self- care awareness.

Ø  Relaxation Technique

Relaxation techniques that cultivate mindfulness can be particularly effective at reducing stress, anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without over-thinking or analyzing the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus on what is happening right now. Mindfulness meditation is not equal to zoning out.

It takes an effort to maintain your concentration and to bring it back to the present moment when your mind wanders or you start to drift off. But with regular practice, mindfulness strengthens the areas of the brain associated with joy and relaxation. Mindfulness provides a potentially powerful antidote to the common causes of daily stress such as time pressure, distraction, agitation, and interpersonal conflicts. (Clinic Community Health Centre, January 2010)

Ø  Body Scanning

            Furthermore, body scanning is also another good way of managing stress. Body scanning promotes mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you can start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels, noticing any sensations without labeling them as “good or bad”. (Clinic Community Health Centre, January 2010)

Ø  Deep Breathing

Another way that is easy to practice and do is deep breathing. Deep breathing releases tension from the body and clears the mind, improving both physical and mental wellness. We tend to breathe shallowly or even hold our breath when we are feeling anxious. Sometimes we are not even aware of it. Shallow breathing limits your oxygen intake and adds further stress to your body. Breathing exercises can help to reduce this stress. The key to deep breathing is to breathe deeply from the abdomen, getting as much air as possible into your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. This kind of breathing is called diaphragmatic breathing. It means to breathe from the depths of your belly, rather than from your chest and nose. (Clinic Community Health Centre, January 2010)

Ø  Guided Imagery

 Guided imagery is also a convenient and simple relaxation technique that can help you quickly and easily manage stress and reduce tension in your body. It is virtually as easy as indulging in a vivid daydream and, with practice, this technique can help you to ease the tension and stress that you feel. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, a therapist’s chair, or a quiet place in the woods. (Clinic Community Health Centre, January 2010)

Ø  Self-Massage

    Self-massage helps so much in managing stress much more than we think. Getting a massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. There are many simple self-massage techniques you can use to relax and release stress. (Clinic Community Health Centre, January 2010)

            Similarly,  Sam Malik proposed stress management tips for students. Practical stress management can help the student lessen their worries and become more active at school. The following are his few tips for managing stress.

·         Time Management

Managing time is the best way to avoid too much stress at school. Whether the student will going to use it in studying, working, or relaxing, students must make wise choices in using their time efficiently. The students, especially senior high school students must always make a design about their time table. Choose a relaxing time but do not overdo, always keep in mind how to make your time managed and it is not bad to take a deep breath.

·         Exercise and get some air

Instead of taking time in enjoying vices like spending hours with peers in drinking alcohol, tend to choose to have fun like playing basketball, volleyball or recreational activities as part of stress reliever.  Stress is generally lower in people who maintain a healthy routine.

·         Stay Positive

Focusing on the the negative aspect of life brings more anxiousness in the student. They will be burdened by mental stress. Stay optimistic through tough times. For example, instead of being upset about low grades, say positive and find ways to make a comeback. Always look at things to a positive outlook.

·         Organize Your Academic Life

The organization is very important in academic life. Keeping your notes organized, turning assignments on time, and keeping track of all deadlines, stress can be lessened.

·         Stop Procrastinating

The best way to stop procrastinating according to this study, the students must get the most difficult tasks out of the way first. Most people procrastinate because they are focused on having anxiety on how to get rid of the stressor. This means that getting out that anxiousness, and you’re good to go.

·         Water Therapy

Water therapies are effective in reducing stress and relaxing the body (Lewis and Webster,2014). Treating yourself with water and a hot bath will help your body relaxed. By adding aromatic oils in your bath, you can double your relaxation effect and improve your academic performance.

·         Have time with your  love ones

Sharing your problem with your loved ones is not a bad thing. If the student tries to talk to friends or parents and teachers, they can somehow have a companion and make their stressor lessen.

·         Do something that you loved

If the student is really stressed out, take a break and do something that you love. Whether it is listening in music, doing something you enjoy can cheer up your mood.

            All in all, following these techniques and strategies, will help the student to lessen or avoid severe impacts of tress. Students should moderate their workload and avoid taking too much. Balancing your academic and personal life is very important.

Moreover, self-care should also be included to make ourselves function well and preserve.  Why is self-care so important? Self-care is for our physical health as well as in our mind, soul and, in short, in our overall health.  According to the Miriam-Webster Dictionary, self-care is “ care for oneself”. Absence of self-care, our relationships with others can suffer tremendously. Self-care is important, but some people think it's selfish or inconsiderate. When we avoid things that make us feel physically and mentally well, we deplete our confidence and self-esteem. It is also important to maintain a healthy relationship with ourselves, which sometimes called self-love. It produces positive feelings, which improves confidence and self-esteem too. In connection, self-care is important for our family and friends too. They learn from us, so setting functional boundaries to take care of yourself shows them that they too need to put themselves first and not overextend or overwork. Unhealthy relationships come about when you don't take time for your needs. Here are the following ideas for our self-care.

For our physical self-care

According to A Dictionary for Nursing 2008, physical self-care involves movements of the body, health, nutrition, sleep, rest, physical touch, and sexual needs.

• Develop a regular sleep routine.
• Aim for a healthy diet.
• Take lunch breaks.
• Have a proper exercise
•  Manage stress - Remember to find the balance! While it is important to stay active, make sure to rest if your body needs it.
• Make yourself checkup by a doctor.
• Reward yourself in your success.
• Enjoy physically involved activities like playing basketball, volleyball, badminton, etc.

Mental Self Care

It involves activities that help declutter our mind and reduce our stress levels. 

•       HAVE a Stress Management plan. There are tips above that includes stress management ideas for our MENTAL Self- Care!
•        Make yourself relax! For example reading a book, doing crafts, playing chess ( this actually help me relax), watching movies, etc.

Emotional Self Care  

It involves caring for your emotional health to attain emotional well being.

• ·         Meditate
• ·         Write a journal
• ·         Reflecting or sharing with others
• ·         Talking with your closest friend or love ones.
• ·         Leaving positive notes for yourself
• ·         Most importantly appreciate your efforts and success ( either small or big success).

In all, as we get in touch with our stress management plans, we will also develop our self-care. It is simply because the effect of stress in us is very vast and risky, so if the stress management plan is applied effectively in ourselves, we can also create a habit for our self-care. Later on, we can see that we can function well in the daily activities that will lead us to the success we are aiming for.