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Case: Emotional Stress
Mr. Cheung, 45, has been working at a trading firm for 10 years with average performance. While the recent financial turmoil sweeps around the globe, there is rumour that a series of lay off action will be carried out. Mr. Cheung has been working in great fear that he will be on the list. He makes frequent mistakes more than usual because of poor concentration. After office hour, he was fear of being considered as 'lazy', he prefers not to leave on time. He cannot sleep well at night. All miserable experiences come up to his mind - the time when he was sacked, how desperate he would be, how his family was living in plight. Due to the immense stress, he is always unfocused. His family is so worried about him.
- Case: Emotional Stress
- Differentiate pathological emotional response
- Identify the Source of Stress
- Self care techniques for stress
- How to enhance our stress tolerant ability?
- Don't worry, Be happy
- Seek for help if needed
Source: Quality HealthCare - Registered Psychologist
Differentiate pathological emotional response
It becomes part of our lives to come across annoying things and cloudy days. Our work, family, interpersonal relationship will undoubtedly lead to stress, which turns to tension, anxiety and irritation. However, if the situation deteriorates with pathological responses come out, we should pay extra attention to avoid persistent negative effect.
There is not easy to differentiate in between normal and pathological emotional response. Sometimes we need to observe the ambiguity. Here are some questions to note:
- How far-reaching is the emotional problem?
- How long does the discomfort feeling persist?
- What is the impact on daily live and work?
Feeling blue, anxious; poor appetite and sleep are all common symptoms during hardships. Fast heartbeat and sweating are also normal when somebody is tense. One should be relieved if symptoms are subsided within days.
If the emotional problems persist more than weeks, which seriously affect daily life and impair one’s motivation, such as incapable to work, hiding oneself, we should be more alert.
In conclusion, one should compare their life before and after symptoms appear to make a judgment. When these negative feelings start to impair our daily life and work, one should seek for professional assistance.
Identify the Source of Stress
Losing job or being sacked is the major source of stress during economic downturn. There are still other factors in our daily life which cannot be neglected.
- Intrinsic factors
People with unreasonably high expectation for oneself or perfectionist will be easily suffered from stress when their expectation cannot be met. - Extrinsic factors
Career or any trivial matters can be the sources of stress. Interpersonal relationship such as love or family relationship is common factor. Lack of communication and sudden changes (such as divorce, family member gets chronic disease) can also be the reason behind.
Self care techniques for stress
Frustration and anger should not be the answer to emotional problems; only concrete actions like find relieving ways and supporting ourselves are feasible.
- Share more
Try to chat with friends and family. Being heard and receive support from others are always something we need when stressed. - Stay healthy
Get enough rest and sleep; maintain good physique with balanced diet and good nutrition; can help us to feel better. - Relax
Engage in daily activities or interested activities, e.g. doing exercises, listening to music, going for a walk can also be good ways to soothe our nerves. - Breathing exercises
Try some breathing exercises to relieve tensions and irritations. Breathing exercises include abdominal breathing, lower part abdominal breathing, etc, are found to relieve some symptoms like restoring normal heartbeat and giving you a peace of mind.
How to enhance our stress tolerant ability?
- Self management of stress
Everybody should have their own ways to relieve stress so as to enhance their ability to cope with stress. First of all, we need to know more about ourselves. Do ask yourself: How can I relax? What will lead to unhappy feeling? We can only be able to develop a set of coping methods by knowing more about ourselves.
There are numbers of coping methods but you should adopt those most applicable to yourself. Some people will reserve some time at night to do relaxing activities on his/her own, such as listening to music. Bring some changes to your normal schedule can vitalize your life. - Talk and share
Try to enhance your social life by finding out an appropriate listener. It is important to let somebody know your thought and feeling. Please do not consider yourself as coward or walking away from problems by sharing your frustration and weaknesses. Emotional problems deteriorate as people try to hide themselves without talking to friends, considering them not being able to understand their situation. However, hiding oneself will only bring more frustrations that have no solution for sure. Though problem sometimes cannot be solved by talking to people, you should at least let somebody know that you are facing it. - Family support
Maintain good communication with family members, letting them know your situation so that you will always be supported. Try to share more with family members instead of watching television and it can be a way to enhance family relationship. Parent-child activities are strongly recommended, especially for those who have parents as well as their own children. A half-day trip in suburb may be good enough to share and relax, thereby improving relationship between members. - Regular lifestyle
A balanced lifestyle, enough rest, proper diet and regular exercises are strong foundation to cope with stress.
Don't worry, Be happy
If stress cannot be avoided in our daily life, we should empower ourselves to fight against it. Somebody says that they are introverted and sentimental which are deemed to be not happy. Don't jump to conclusion now! Everything is possible. Try to think about the reason behind your introverted characteristics. Do you dislike being in touch with other people? Or you cannot find a good listener to support and care about you? Let's find out the direction of change!
Get along with optimistic people more, feel their happiness and learn to be optimistic. Undoubtedly, we should be aware of our own self, have the intention to change so as to initiate the positive learning process. Taking step by step is also important. Abrupt change like getting into a group of noisy and outspoken people will make you feel further distanced. It is even more difficult to get in. Let's try by finding one or two trustable friends to be your guide, sharing your plight and joy, and most important of all is, learn to be optimistic.
If you cannot find a good listener, just keep your own diary for your feeling everyday. Let it be your friend at this moment, and take your own time to find a good listener. Writing blog can also be a good idea.
Seek for help if needed
Please seek immediate assistance if pathological emotional responses appear. Consult psychologist or family doctor to find out how serious the problem is, and decide whether referral to psychiatrist is required.
Mental health professional will first listen to the patient's situation and struggles, and provide counseling if necessary. In some situations, medication treatment will be considered to help patients with depression, anxiety, etc.
There are counseling services available in social welfare organizations and non-governmental organizations, which are quicker ways to get immediate assistance. People can also seek assistance from private psychologist. There is a list of registered psychologists with their relevant qualifications available on the Hong Kong Psychological Society (Limited) website (www.hkps.org.hk/www/index.php). The Hong Kong Mood Disorders Centre, set up by the Faculty of Medicine of The Chinese University of Hong Kong and a group of medical professionals, is an agency providing professional assistance to people in need.
Source: Quality HealthCare - Registered Psychologist
