•LAGOS Doctor, ANTHONY ONWUALU Reveals How To Manage It
A Bloomberg study conducted in 2015 rated Nigeria as the most stressful country in the world. We all know why. There are infrastructural problems (absence of roads, electricity, and public utilities), poverty, corruption all year round, high-cost of living, fall of the Naira, poor governance, inconsiderate working conditions, etc. Now, we’re facing another stressful event occasioned by the floods. This is so serious that residents in areas prone to flooding are being asked to evacuate. This evacuation and floods will no doubt affect the mental health of residents and even non-residents. To help such people, City People’s Contributing Editor, IYABO OYAWALE approached Lagos Doctor, Anthony Onwualu to talk about how to cope with stress and the attendant risks that come with it. Read for more!
What is stress?
Stress is the body’s reaction to emotional or physical pressure or tension.
How does stress affect our health?
The effects of stress in general can be both good and bad. For instance, stress can make you meet and beat deadlines. Do aggressive work. In short bursts, stress or stress-causing factors can actually be good. It becomes problematic when it continues for a long time.
If left unchecked, stress can contribute to multiple health issues like hypertension, obesity, diabetes, erectile dysfunction (mostly psychological), irritability, and other cardiovascular problems.
What are minor and major stress events?
To be fair, having a major or minor stress event is relative to the individual. Some people feel stressed when there is any kind of change to their life or normal routine, moving to a new area, starting a new job, working under a terrible boss, being a Nigerian, living in Nigeria, etc.
For some other people, nothing would really stress them unless there’s a major emotional event like the loss of a loved one, someone being scammed, and many other instances. So, stress is a general thing that humans face but the way in which people react is different.
And for others, it can be something as little as a leaking faucet with tiny drops within hearing distance. This can stress some people out.
The current flooding in Nigeria is a major stress event enough to stress anyone out there but you see people daily smiling through it. But, this is more of survival than having a choice!
How do we cope with them?
First of all, to cope with stress, you have to identify your stress triggers. The first thing to do is to remove yourself from situations that could trigger stress. If you cannot do this, try taking breaks from it. Also, do not use alcohol to cope with stress. Try meditation breathing rituals as they help with stress. Develop an exercise routine too. Reading helps calm the mind, so, get into the reading habit. Last but not the least; connect with a community and/or like-minded people.
What are the causes of stress?
There are multiple causes of stress. Most times, they are peculiar to the individual or the environment. These are just some of the causes of stress: Loss of a Job, family responsibilities, hostile work environment, having kids, puberty changes, being married, heavy workload, racial and gender discrimination, divorce, being black, being a Nigerian living in Nigeria, death of a loved one, loss of property, sexual assault, daily traffic going to work and coming home, being a parent, working under dangerous conditions, investing in a business and the business collapses etc, being the firstborn in a Nigerian home, being a Nigerian student faced with so many strikes, etc.
What is the ‘fight or flight’ response during stress?
The ‘fight or flight’ response in stress is the body’s response to an acute threat to its survival. This is usually characterized by increased heart rate, sweating, tremors, etc. The ‘fight or flight’ system is governed by the sympathetic and parasympathetic nervous systems.
The sympathetic nervous system is responsible for the fight for survival while the parasympathetic nervous system is responsible for the retreat and run action.
What role does Adrenaline play during the ‘fight or flight’ response?
Adrenaline is known as the ‘flight or fight’ hormone. Once the body encounters a stressful, exciting, or threatening situation, adrenaline is released. This is characterized by increased heart rate, breathing, and increased blood flow to the body and brain.
Adrenaline prepares the body for a fight or to turn and run.
What about Cortisol?
Cortisol is the primary stress hormone. What it does is increase the circulation of glucose in the bloodstream. This in turn enhances the brain’s utilization of sugar. It also helps in tissue repair.
Basically, when you are under physical or emotional stress, your adrenal glands release cortisol to help you push through that tension or situation. Cortisol is the alarm system that suppresses the digestive system, alters immune system responses, and lets your body push through that situation.
In our modern and ever-changing society, the body consistently feels under attack and the stress response hormones are constantly at work. What does the long-term activation of the ‘flight or fight’ system portend for the body?
The more your body is exposed to stress, the worse you will be at handling it. The human body as durable as it is, was not meant to be exposed to the constant bombardment of exciting, overwhelming situations. The more stress you experience constantly and over a long period of time, the worse your health will become.
Is it possible to avoid stress entirely?
Yes, It is. A stress-free life can be achieved when you have no responsibilities, no worries, not a care in the world, and probably live on an island with little or no human interaction. Besides this, the answer is NO, you cannot avoid stress entirely.
So, how can we manage stress?
Eat a healthy diet, get enough sleep, have an exercise routine, yoga, reading, have a good sense of humor, have a good support system, volunteer in your community, practice gratitude every morning.
What is emotional stress?
Emotional stress is any form of stress that affects you emotionally e.g. anxiety, anger outbursts, the sudden outburst of tears.
What is physical stress?
Physical stress is any stress that involves vigorous or forceful physical activity e.g fasting, exercise, infection, pain, and injury, etc.
What is mental stress?
Mental Stress is the type that manifests itself in forms like anxiety and distress. This primarily occurs because of the way an individual reacts to factors that cause that stress.
What are your internal and external stressors?
Internal stressors are stressors that we have inside our bodies. They are the most common cause of stress. Examples include negative self-talk, pessimism, the need to be perfect, my way or the highway attitude, and unrealistic expectations.
External stressors are stressors that we are aware of around us. Examples include work, school, family, financial responsibilities, loss of a loved one, divorce, heartbreak, etc.
Can stress lead to damning medical consequences?
Yes, it can. Here are a few of the medical issues you could develop if stress is left unchecked in your life. Anxiety, depression, digestive problems, headaches, muscle tension and pain, heart disease, high blood pressure, stroke, sleep problems, weight gain, memory and concentration impairment, suicide, etc.
A study conducted by Bloomberg in 2015 rated Nigeria as the most stressful country in the world. Why do you think this is so?
A: Well, Fela said, “Nigerians know how to suffer and smile”. Nigeria has everything to make you die from stress. Insecurity, terrible healthcare, poverty, bad road network, wicked bosses, no electricity, police brutality.
There is nothing in Nigeria that is a stress reliever. Even when you go out to chill, you will be caught in traffic for hours. If you decide to rest at home, there’s no electricity. Nigeria’s problems are too many for any individual to not feel overwhelmed and stressed out.
This is why when Nigerians leave the shores of Nigeria, we break numerous records. The horrible working conditions, the human degradation, and the issue of terrible, heartless inconsiderate HR officials. Nigeria is in a league on her own!
Would you recommend medication to manage stress instead of exercise which is an excellent stress reliever?
No, I would first recommend a change in routine. Include exercise and healthy eating. Long walks, start a new hobby. I would also prescribe chamomile tea to help with relaxation. If it is really severe, I would recommend some days of work and maybe a sleep aid.
It is said that eighty percent of modern diseases have their origin in stress. Do you agree? I don’t know about the exact figure but stress is a major contributor to a lot of diseases
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