Stress is a common condition affecting everyone and if not well managed, it can lead to bad stress which can lead to unhealthy life. According to Dr Yvonne Thuo, a general practitioner based in Mater Hospital, Nairobi, “Complications of stress can emerge from bad stress or poorly managed stress. Some studies have shown a clear association between unmanaged stress and negative health effects.”

Complications of stress

“Poorly managed stress level has been found to cause heart diseases and increase in blood sugar levels hence diabetes. It can also lead to reduced immunity making one prone to infections such as colds, diarrheal illnesses and skin problems,” she says. “One can also have muscle aches and tensions which can limit the quality of life. Low back pain is a common presentation of stress and it can be severe enough to limit ones activity.”

Other complications of stress include gastrointestinal issues such as hyperacidity, heartburns, and ulcers. Mental complications include depression, low energy, anxiety, mood changes, irritability, forgetfulness, and lack of concentration. “By the time one develops these complications, their performance is equally reduced hence can affect their school performance and financial status hence it can lead to loss of job or denied promotions or opportunities at work.”

“Stress can impact social status since ones relationships may suffer hence lose friends or get dissociated with family members.”

Managing stress

It is important to become aware of stress by knowing what happens to ones body when one is exposed to stress. One way to do that is to track the signs and symptoms of stress by using a notebook.

To manage stress it is important to work on the internal factors since they are within ones control. Such include attitude towards stress and can include managing ones schedule while making necessary adjustments and prioritizing appropriately. “Many people do twelve hour job and still carry their work home.” Other tactics include delegating and taking advantage of team work.

“The concept of work life balance is very critical in managing stress. One needs to manage the energy appropriately. If one has a lot activities to do, one needs to answer questions such as how much energy is needed on each of the tasks? Whether one must one do all the tasks in the same day? Which ones are more urgent?” By organizing the tasks based on importance and ease one can adopt a less stressful lifestyle.

Many people ignore self care more often especially women. “In the hustle to provide for the family, one can forget themselves and forget to take care of themselves hence they can end up skipping meals which is unhealthy.”

Exercise is a great way to manage stress since it helps the body to release endorphins, the hormones which reduce stress and helps to keep fit.

Hobbies are important in managing stress. Such include reading a book, participating in sports, watching a match with friends, joining a book club, taking a walk or riding a bike among others.

People should maintain a positive attitude towards life since it has a significant influence on our successes.

Learning to speak up and communicating assertively and with tact is important since many people lack a voice in a relationship or work place hence builds up stress. “Many people in abusive relationships or relationships where they don’t have a voice tend to have a lot of stress.”

Professional help can be sought in people who don’t have a social support mechanism.

Relaxation techniques such as taking a deep breath, yoga, taking a walk, listening to good music, Lamaze techniques for pregnant women can help reduce stress.

Focusing on the present is a very good way to reduce stress. “The future is a very stressful and uncertain hence need to focus on the present while being cautious of the future. If one is worried about their future finances they can seek good financial advice and try to live within their means in the present times while investing appropriately for the future. If one joined a pyramid scheme and things went wrong, they should reflect on why they did so and try to address the challenges in themselves which could be greed and desire to make quick money.”

Journaling, meditation, listening to motivational talks, taking a picnic, going to a quiet place can help relieve stress.

Be silly like a child, “when it rains a child wants to put on gumboots and rain coat and go outside and enjoy the rain whereas an adult wants to lock themselves in the house.” Enjoy your life, have humor and take life easy and have fun.

“Know you are not alone and seek help when in need, there are many avenues for help, explore them.”