Managing stress, the silent killer

Stress can motivate you to get that promotion at work, or run the last mile of a marathon. But if you don't get a handle on your stress and it becomes long-term, it can seriously interfere with your job, family life, and health

The other day, one of my closest friend came back from office with an acute pain and stiffness with breathing problems. He was diagnosed with high blood pressure due to stress. Many of us are having level two diabetes, breathlessness, high blood pressure and so much more. Obesity is catching up fast! In fact of all us have become modern day slaves to corporate culture and peer pressure that we forget the phrase which we learnt during our childhood "Health is Wealth". A person typically is stressed when positive or negative (e.g., threatening) experiences temporarily strain or overwhelm adaptive capacities. Stress is highly individualized and depends on variables such as the novelty, rate, intensity, duration, or personal interpretation of the input, and genetic or experiential factors. Both acute and chronic stress can intensify morbidity from anxiety disorders. One person's fun may be another person's stressor. For an example, panic attacks are more frequent when the predisposed person is exposed to stressors. "The Monk Who Sold His Ferrari" ,a self help book about the development of character and the discipline in life by Robi m Sharma, a writer and leadership guru. It conveys a message that one should also live his life freely in spite of working all day. The book develops around two characters, Julian Mantle and his best friend John, in the form of conversation. Julian narrates his spiritual experiences during a Himalayan journey which he undertook after selling his holiday home and red Ferrari.  A successful trial lawyer, Julian collapsed from a heart attack while arguing a case in court, and his lengthy recovery led him to seek a spiritual path in the Himalayan mountains after receiving wise and practical lessons which brought drastic changes in his life

Karoshi a Japanese word which  literally as "overwork death"  is occupational sudden mortality. The major medical causes of karōshi deaths are heart failure and stroke due to stress and a starvation diet. This phenomenon is also widespread in South Korea,  where it is referred as gwarosa. In China overwork-induced suicide is called guolaosi .Suicide can be induced by overwork-related stresses or when businessmen are laid off from their jobs. The deceased person's relatives demand compensation payments when such deaths occur. Life insurance companies started putting one-year exemption clauses in their contracts. They did this so that the person must wait one year to commit suicide in order to receive the money. There are other undesirable results, other than karōshi, that arise from working long hours. A psychological trait known as workaholism has been shown to lead one to work long hours. There are three defining factors of workaholism: high work involvement, being driven to or compelled to work by inner pressures, and low enjoyment of work. The last of these factors suggests a contradiction. However, it is  argued that workaholism is not a psychological trait, but rather results from adaptation to that work demand overload. Individuals that overload on work are not doing so because they are workaholics, but that the demand of the workload brings out psychologically and behavioural characteristics similar to those with workaholism. Management welcomes hard work and rewards with promotions. Morioka (2005), suggests that in order to eliminate the harmful effects of workaholism, the workplace should be responsible for managing workload issues.Overworking also has a negative effect on the family. Men who become too busy with their jobs think less about their family. High levels of family depression  exist as a result. As the men focus on their jobs, they tend to develop negative feelings towards family. They take on less of a role in family life as they continue to overwork. The men see the family as something that is taking away from their work, which creates a resentment toward the family. As a result, avoidance of family time increases, even though it is their family that inspires them to work hard in the first place . It's from findings suggest that excessive working hours are harmful to family life, not only in that are they spending less time with their families, but that they also develop hostility towards the family.
Who Moved My Cheese? An Amazing Way to Deal with Change in Your Work and in Your Life, is motivational business fable. The text describes change in one's work and life, and four typical reactions to those changes by two mice and two "little people," during their hunt for cheese. A New York Times best seller upon release, Who Moved My Cheese? remained on the list for almost five years and spent over 200 weeks on Publishers Weekly  hardcover nonfiction list.It has sold more than 26 million copies worldwide in 37 languages and remains one of the best-selling business books. 
The kids won't stop screaming, your boss has been hounding you because you turned a report in late, and you owe the IRS thousands of dollars you don't have. You're seriously stressed out.Stress is actually a normal part of life. At times, it serves a useful purpose. Stress can motivate you to get that promotion at work, or run the last mile of a marathon. But if you don't get a handle on your stress and it becomes long-term, it can seriously interfere with your job, family life, and health. More than half of Americans say they fight with friends and loved ones because of stress, and more than 70% say they experience real physical and emotional symptoms from it. Causes of work stress include: Being unhappy in your job; Having a heavy workload or too much responsibility; Working long hours; Having poor management, unclear expectations of your work, or no say in the decision-making process; Working under dangerous conditions; Being insecure about your chance for advancement or risk of termination ; Having to give speeches in front of colleagues; Facing discrimination or harassment at work, especially if your company isn't supportive
Life stresses can also have a big impact. Examples of life stresses are:The death of a loved one; Divorce; Loss of a job; Increase in financial obligations; Getting married; Moving to a new home; Chronic illness or injury;  Emotional problems; Taking care of an elderly or sick family member; Traumatic event, such as a natural disaster, theft, rape, or violence against you or a loved oneSometimes the stress comes from inside, rather than outside. You can stress yourself out just by worrying about things. All of these factors can lead to stress: Fear and uncertainty. When you regularly hear about the threat of terrorist attacks, global warming, and toxic chemicals on the news, it can cause you to feel stressed, especially because you feel like you have no control over those events. And even though disasters are typically very rare events, their vivid coverage in the media may make them seem as if they are more likely to occur than they really are. Fears can also hit closer to home, such as being worried that you won't finish a project at work or won't have enough money to pay your bills this month.Attitudes and perceptions. How you view the world or a particular situation can determine whether it causes stress. For example, if your television set is stolen and you take the attitude, "It's OK, my insurance company will pay for a new one," you'll be far less stressed than if you think, "My TV is gone and I'll never get it back! What if the thieves come back to my house to steal again?" Similarly, people who feel like they're doing a good job at work will be less stressed out by a big upcoming project than those who worry that they are incompetent. Unrealistic expectations. No one is perfect. If you expect to do everything right all the time, you're destined to feel stressed when things don't go as expected. Change. Any major life change can be stressful -- even a happy event like a wedding or a job promotion. More unpleasant events, such as a divorce, major financial setback, or death in the family can be significant sources of stress.
Most of our lives are filled with family, work, and community obligations, and at some point we feel as though we are "running on empty." Here are eight immediate stress busters to help "fill up the tank!" So take deep relaxing breath and read on.Watch for the next instance in which you find yourself becoming annoyed or angry at something trivial or unimportant. 1.  Then practice letting go, making a conscious choice not to become angry or upset. Do not allow yourself to waste thought and energy where it isn't deserved. Effective anger management is a tried-and-true stress reducer.2. Breathe slowly and deeply. Before reacting to the next stressful occurrence, take three deep breaths and release them slowly. If you have a few minutes, try out a relaxation technique such as meditation or good imagery.3. Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation. 4. Jump-start an effective time management strategy. Choose one simple thing you have been putting off (e.g., returning a phone call, making a doctor's appointment), and do it immediately. Just taking care of one nagging responsibility can be energising and can improve your attitude. 5. Get outdoors for a brief break. Our grandparents were right about the healing power of fresh air. Don't be deterred by foul weather or a full schedule. Even five minutes on a balcony or terrace can be rejuvenating. 6. Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration even before you're aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress. 7. Do a quick posture check. Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain and increased stress. If you're stuck at a desk most of the day, avoid repetitive strain injuries and sore muscles by making sure your workstation reflects good ergonomic design principles. There is information about ergonomics and healthy workstations to assure your station ismore ergonomically safe. 8. Plan something rewarding for the end of your stressful day, even if only a relaxing bath or half an hour with a good book. 
Put aside work, housekeeping or family concerns for a brief period before bedtime and allow yourself to fully relax. Don't spend this time planning tomorrow's schedule or doing chores you didn't get around to during the day. Remember that you need time to recharge and energize yourself. 
You'll be much better prepared to face another stressful day. We live only once, let us enjoy it in a meaningful way. 

The writer, a banker by profession, has worked both in local and overseas market with various foreign and local banks in different positions

 

Managing stress, the silent killer

Stress can motivate you to get that promotion at work, or run the last mile of a marathon. But if you dont get a handle on your stress and it becomes long-term, it can seriously interfere with your job, family life, and health

The other day, one of my closest friend came back from office with an acute pain and stiffness with breathing problems. He was diagnosed with high blood pressure due to stress. Many of us are having level two diabetes, breathlessness, high blood pressure and so much more. Obesity is catching up fast! In fact of all us have become modern day slaves to corporate culture and peer pressure that we forget the phrase which we learnt during our childhood Health is Wealth. A person typically is stressed when positive or negative (e.g., threatening) experiences temporarily strain or overwhelm adaptive capacities. Stress is highly individualized and depends on variables such as the novelty, rate, intensity, duration, or personal interpretation of the input, and genetic or experiential factors. Both acute and chronic stress can intensify morbidity from anxiety disorders. One persons fun may be another persons stressor. For an example, panic attacks are more frequent when the predisposed person is exposed to stressors. The Monk Who Sold His Ferrari ,a self help book about the development of character and the discipline in life by Robi m Sharma, a writer and leadership guru. It conveys a message that one should also live his life freely in spite of working all day. The book develops around two characters, Julian Mantle and his best friend John, in the form of conversation. Julian narrates his spiritual experiences during a Himalayan journey which he undertook after selling his holiday home and red Ferrari. A successful trial lawyer, Julian collapsed from a heart attack while arguing a case in court, and his lengthy recovery led him to seek a spiritual path in the Himalayan mountains after receiving wise and practical lessons which brought drastic changes in his life Karoshi a Japanese word which literally as overwork death is occupational sudden mortality. The major medical causes of karōshi deaths are heart failure and stroke due to stress and a starvation diet. This phenomenon is also widespread in South Korea, where it is referred as gwarosa. In China overwork-induced suicide is called guolaosi .Suicide can be induced by overwork-related stresses or when businessmen are laid off from their jobs. The deceased persons relatives demand compensation payments when such deaths occur. Life insurance companies started putting one-year exemption clauses in their contracts. They did this so that the person must wait one year to commit suicide in order to receive the money. There are other undesirable results, other than karōshi, that arise from working long hours. A psychological trait known as workaholism has been shown to lead one to work long hours. There are three defining factors of workaholism: high work involvement, being driven to or compelled to work by inner pressures, and low enjoyment of work. The last of these factors suggests a contradiction. However, it is argued that workaholism is not a psychological trait, but rather results from adaptation to that work demand overload. Individuals that overload on work are not doing so because they are workaholics, but that the demand of the workload brings out psychologically and behavioural characteristics similar to those with workaholism. Management welcomes hard work and rewards with promotions. Morioka (2005), suggests that in order to eliminate the harmful effects of workaholism, the workplace should be responsible for managing workload issues.Overworking also has a negative effect on the family. Men who become too busy with their jobs think less about their family. High levels of family depression exist as a result. As the men focus on their jobs, they tend to develop negative feelings towards family. They take on less of a role in family life as they continue to overwork. The men see the family as something that is taking away from their work, which creates a resentment toward the family. As a result, avoidance of family time increases, even though it is their family that inspires them to work hard in the first place . Its from findings suggest that excessive working hours are harmful to family life, not only in that are they spending less time with their families, but that they also develop hostility towards the family. Who Moved My Cheese? An Amazing Way to Deal with Change in Your Work and in Your Life, is motivational business fable. The text describes change in ones work and life, and four typical reactions to those changes by two mice and two little people, during their hunt for cheese. A New York Times best seller upon release, Who Moved My Cheese? remained on the list for almost five years and spent over 200 weeks on Publishers Weekly hardcover nonfiction list.It has sold more than 26 million copies worldwide in 37 languages and remains one of the best-selling business books. The kids wont stop screaming, your boss has been hounding you because you turned a report in late, and you owe the IRS thousands of dollars you dont have. Youre seriously stressed out.Stress is actually a normal part of life. At times, it serves a useful purpose. Stress can motivate you to get that promotion at work, or run the last mile of a marathon. But if you dont get a handle on your stress and it becomes long-term, it can seriously interfere with your job, family life, and health. More than half of Americans say they fight with friends and loved ones because of stress, and more than 70% say they experience real physical and emotional symptoms from it. Causes of work stress include: Being unhappy in your job; Having a heavy workload or too much responsibility; Working long hours; Having poor management, unclear expectations of your work, or no say in the decision-making process; Working under dangerous conditions; Being insecure about your chance for advancement or risk of termination ; Having to give speeches in front of colleagues; Facing discrimination or harassment at work, especially if your company isnt supportive Life stresses can also have a big impact. Examples of life stresses are:The death of a loved one; Divorce; Loss of a job; Increase in financial obligations; Getting married; Moving to a new home; Chronic illness or injury; Emotional problems; Taking care of an elderly or sick family member; Traumatic event, such as a natural disaster, theft, rape, or violence against you or a loved oneSometimes the stress comes from inside, rather than outside. You can stress yourself out just by worrying about things. All of these factors can lead to stress: Fear and uncertainty. When you regularly hear about the threat of terrorist attacks, global warming, and toxic chemicals on the news, it can cause you to feel stressed, especially because you feel like you have no control over those events. And even though disasters are typically very rare events, their vivid coverage in the media may make them seem as if they are more likely to occur than they really are. Fears can also hit closer to home, such as being worried that you wont finish a project at work or wont have enough money to pay your bills this month.Attitudes and perceptions. How you view the world or a particular situation can determine whether it causes stress. For example, if your television set is stolen and you take the attitude, Its OK, my insurance company will pay for a new one, youll be far less stressed than if you think, My TV is gone and Ill never get it back! What if the thieves come back to my house to steal again? Similarly, people who feel like theyre doing a good job at work will be less stressed out by a big upcoming project than those who worry that they are incompetent. Unrealistic expectations. No one is perfect. If you expect to do everything right all the time, youre destined to feel stressed when things dont go as expected. Change. Any major life change can be stressful -- even a happy event like a wedding or a job promotion. More unpleasant events, such as a divorce, major financial setback, or death in the family can be significant sources of stress. Most of our lives are filled with family, work, and community obligations, and at some point we feel as though we are running on empty. Here are eight immediate stress busters to help fill up the tank! So take deep relaxing breath and read on.Watch for the next instance in which you find yourself becoming annoyed or angry at something trivial or unimportant. 1. Then practice letting go, making a conscious choice not to become angry or upset. Do not allow yourself to waste thought and energy where it isnt deserved. Effective anger management is a tried-and-true stress reducer.2. Breathe slowly and deeply. Before reacting to the next stressful occurrence, take three deep breaths and release them slowly. If you have a few minutes, try out a relaxation technique such as meditation or good imagery.3. Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. Youll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech youll also appear less anxious and more in control of any situation. 4. Jump-start an effective time management strategy. Choose one simple thing you have been putting off (e.g., returning a phone call, making a doctors appointment), and do it immediately. Just taking care of one nagging responsibility can be energising and can improve your attitude. 5. Get outdoors for a brief break. Our grandparents were right about the healing power of fresh air. Dont be deterred by foul weather or a full schedule. Even five minutes on a balcony or terrace can be rejuvenating. 6. Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration even before youre aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress. 7. Do a quick posture check. Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain and increased stress. If youre stuck at a desk most of the day, avoid repetitive strain injuries and sore muscles by making sure your workstation reflects good ergonomic design principles. There is information about ergonomics and healthy workstations to assure your station ismore ergonomically safe. 8. Plan something rewarding for the end of your stressful day, even if only a relaxing bath or half an hour with a good book. Put aside work, housekeeping or family concerns for a brief period before bedtime and allow yourself to fully relax. Dont spend this time planning tomorrows schedule or doing chores you didnt get around to during the day. Remember that you need time to recharge and energize yourself. Youll be much better prepared to face another stressful day. We live only once, let us enjoy it in a meaningful way. The writer, a banker by profession, has worked both in local and overseas market with various foreign and local banks in different positions