It’s that time of year – how to manage and reduce stress in the last stretch of 2018
JOBURG – Clinical psychologists discuss the symptoms and causes of stress and give advice on how to deal with it.
Are you feeling overwhelmed by stress? It doesn’t have to be that way.
South Africans have had a hard time this year with several fuel increases, cost of living increases alongside a fragile economic state but as they say, ‘when the going gets tough, the tough get going’. So although times are difficult, understanding stress and learning how to manage it can help you to regain your life. 
Stress may be affecting your health, even though you don’t realise it. It is a physiological or psychological reaction to an external stimulus which helps us to act in threatening situations. But when it is prolonged, chronic stress can have a negative impact on both our physical and mental health.
Signs and symptoms of stress
Research suggests that chronic stress plays a role in worsening certain mood disorders. These include depression, anxiety, bipolar mood disorder, cognitive problems and personality disorders. Signs and symptoms of stress include the following:
- Sleeping problems and fatigue
- Appetite changes
- Feelings of worthlessness, helplessness, hopelessness
- Inability to make decisions or concentrate
- Withdrawal from activities that usually bring pleasure
- Agitation, restlessness and irritability
- Being short-tempered
- Intense feelings of anxiety
- Excessive defensiveness and anger
The causes of stress
According to clinical psychologist Fathima Khatib, ‘stress is a normal part of life’. “A healthy amount of stress can motivate you to achieve certain goals. But when stress becomes uncontrollable, it can interfere in your life and have harmful effects,” Khatin said. People have different stress triggers, she added. “For many, work problems, relationship difficulties, financial difficulties, illness and death or loss of a loved one can cause significant stress.
“Technological advances have also led to people spending less time interacting with family members and friends, and more time working from home. This may lead to an increase in stress levels.”
Competitive, ambitious, impatient and aggressive personalities are more prone to stress and stress-related illnesses. People who have affective traits such as low resilience to distressing situations, low self-esteem, low self-efficacy and high levels of isolating themselves from others are also more likely to feel stressed. The development of diseases such as cardiovascular dysfunction, diabetes, cancer and autoimmune syndromes have been linked to chronic stress.
Stress in South Africa
According to occupational therapist Zinhle Mkhize, traumatic events such as domestic violence, theft, hijacking, rape and murder – experienced personally and via the media – are the biggest causes of stress in South Africa. Work-related problems, unemployment and family-related issues also feature as notable causes of stress. A local study, Top 10 Things South Africans Stress About, indicated that just 33 per cent of South Africans believe the nation is on the right track.
Ways to manage stress
Take a break from the stressor: It may seem difficult to get away from work, personal and financial responsibilities. Give yourself permission to step away, do something else which can help you develop a new point of view. Have lunch away from your work desk. It’s important not to ignore your stress triggers (those bills have to be paid sometime), but even just 20 minutes to take care of yourself is helpful. Exercise: Research has continuously highlighted how exercise benefits your mind as much as your body. We keep hearing about the long-term benefits of a regular exercise routine. But even a 20-minute walk, run, swim or dance session in the midst of a stressful time can have an immediate impact. Laugh a little: When we experience stress, our face holds a lot of the stress. The reverse can also be true; laughs can help relieve some of that tension and improve the situation. Get social support: Connect with those who are close to you. Sharing your thoughts with others relieves the burden. Ensure that it is someone who you trust and feel validated by. Take meditating moments: Being present in the moment, the here-and-now reduces stress. Prayer or meditation, for example, assists the mind and body to achieve a relaxed state. Mindfulness can help people open their mind to other perspectives, develop self-compassion, forgiveness and gratitude.
When and how to seek help and treatment
“We advise seeking help for stress when it starts to affect your ability to function in everyday life,” said clinical psychologist Jonelle du Plessis. External resources such as community or family support, financial and social support, and internal resources such as experience, courage and wisdom also play a role in whether some are more prone to stress than others. “If your appetite or ability to sleep is affected, if you are experiencing anxiety and a generalised feeling of being out of control, talk with your healthcare professional,” said Du Plessis. “They can offer support and give you some practical lifestyle tips on how to manage stress without letting it take over your life. There is no need to suffer alone.”
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