We hear many people talk about stress in Jakarta (although Jakarta can be a very nice place).
It is difficult to determine exactly what stress is. Some people can handle a busy lifestyle and cope well with daily stresses. Other people, however, can become stressed by the slightest change from their routine.
Stress can be acute — a single major event — but it can also be triggered by longer-term causes, such as a heavy workload or relationship problems. Many minor sources of stress or tension can build up to make you feel overwhelmed.
Signs of stress building up include:
How harmful is stress?
We believe that stress is bad for your health, but it is difficult to prove. Stress is likely a risk factor for developing heart problems. It may also contribute to other physical symptoms. Irritable bowel syndrome, psoriasis, migraine, tension headaches, and other conditions can be made worse by stress.
Additionally, work and relationships can also be affected by stress.
Ways to avoid stress
Here are some suggestions to avoid stress:
(i) Stress list
You can try to make a stress list. Write a diary over a few weeks and list what aggravates your stress levels. This helps you to identify any typical or regular cause of stress. You can consider discussing the list with a friend or family member. It might help you to understand why you are feeling stressed. Even talking about it can help, as well. You can also try simple relaxation techniques when you know you are about to have a stressful situation.
(ii) Simple relaxation techniques
(iii) Positive relaxation
Set times aside to relax. Plan it and look forward to it. It can be anything: a long bath, a massage, a walk, etc. There can be times of reflection and putting life back in perspective. Some people find it useful to do meditation or muscular exercises, as well.
(iv) Time out
Try to allow several times a day to ‘stop’ and take some time out. Take a regular and proper lunch break, preferably away from work. Do not work over lunch. Try to spend 5-10 minutes every few hours relaxing. Spend some time alone and try to be unobtainable (without your smartphone).
(v) Exercise
Regular exercise can reduce stress. It also helps to prevent heart disease. Try 30 minutes of exercise for at least five days a week. Exercising may improve your sleep.
(vi) Hobbies
A hobby, with neither deadlines nor pressures, can take the mind off stress.
Treatment to manage stressSpeak to your trusted medical practitioner if stress or anxiety becomes worse. You might need further treatments like anxiety management, counselling, cognitive behavioural therapy, or medication. At Good Practice, you can be seen by a psychologist, as well.
In summary: Identify a clinic that you are comfortable with. Good Practice is welcoming everybody to discuss his or her concerns.
Good Practice registered patients from 80 countries. Our consistent, English-speaking team implements international guidelines. We provide highly personalised care. Try us!
It is difficult to determine exactly what stress is. Some people can handle a busy lifestyle and cope well with daily stresses. Other people, however, can become stressed by the slightest change from their routine.
Stress can be acute — a single major event — but it can also be triggered by longer-term causes, such as a heavy workload or relationship problems. Many minor sources of stress or tension can build up to make you feel overwhelmed.
Signs of stress building up include:
- Poor sleep with lots of worries in your mind;
- Small issues, which cause you to feel impatient or irritable;Inability to concentrate;
- Difficulty in making decisions;
- More frequent drinking or smoking;
- Diminishing appetite;Inability to relax and a tendency to always think that something needs to be done.
Sometimes, the ‘fight or flight’ hormones due to stress are released, causing physical symptoms like: - Feeling sick or nauseated;
- Feeling of having a knot in your stomach;
- Sweating more and having a dry mouth;
- A fast heartbeat (palpitations);
- Headaches and muscle tension in the neck and shoulders.
How harmful is stress?
We believe that stress is bad for your health, but it is difficult to prove. Stress is likely a risk factor for developing heart problems. It may also contribute to other physical symptoms. Irritable bowel syndrome, psoriasis, migraine, tension headaches, and other conditions can be made worse by stress.
Additionally, work and relationships can also be affected by stress.
Ways to avoid stress
Here are some suggestions to avoid stress:
(i) Stress list
You can try to make a stress list. Write a diary over a few weeks and list what aggravates your stress levels. This helps you to identify any typical or regular cause of stress. You can consider discussing the list with a friend or family member. It might help you to understand why you are feeling stressed. Even talking about it can help, as well. You can also try simple relaxation techniques when you know you are about to have a stressful situation.
(ii) Simple relaxation techniques
- Deep breathing: Take a long, slow breath in and out. Concentrate fully on breathing, and you may find it quite relaxing. Some people find tummy (abdominal) breathing helpful;
- Muscular tensing and stretching: Fully tense your shoulder and back muscles for several seconds and then relax them completely.
(iii) Positive relaxation
Set times aside to relax. Plan it and look forward to it. It can be anything: a long bath, a massage, a walk, etc. There can be times of reflection and putting life back in perspective. Some people find it useful to do meditation or muscular exercises, as well.
(iv) Time out
Try to allow several times a day to ‘stop’ and take some time out. Take a regular and proper lunch break, preferably away from work. Do not work over lunch. Try to spend 5-10 minutes every few hours relaxing. Spend some time alone and try to be unobtainable (without your smartphone).
(v) Exercise
Regular exercise can reduce stress. It also helps to prevent heart disease. Try 30 minutes of exercise for at least five days a week. Exercising may improve your sleep.
(vi) Hobbies
A hobby, with neither deadlines nor pressures, can take the mind off stress.
Treatment to manage stressSpeak to your trusted medical practitioner if stress or anxiety becomes worse. You might need further treatments like anxiety management, counselling, cognitive behavioural therapy, or medication. At Good Practice, you can be seen by a psychologist, as well.
In summary: Identify a clinic that you are comfortable with. Good Practice is welcoming everybody to discuss his or her concerns.
Good Practice registered patients from 80 countries. Our consistent, English-speaking team implements international guidelines. We provide highly personalised care. Try us!
*) This article was published in Indonesiaexpat.id
