HEALTH & WELLBEING
MANAGING
STRESS
STRESS IS THE BODY’S PHYSICAL, MENTAL
OR EMOTIONAL REACTION TO ANY CHANGE
THAT POSES A THREAT OR PRESSURE.
STRESS IS THE BODY’S PHYSICAL, MENTAL OR EMOTIONAL REACTION TO ANY
CHANGE THAT POSES A THREAT OR PRESSURE. WHEN EXTERNAL AND INTERNAL
DEMANDS ARE GREATER THAN THE RESOURCES WE HAVE TO MEET THOSE
DEMANDS, WE EXPERIENCE STRESS. STRESS IS A NORMAL PART OF LIFE BUT
WHEN IT BECOMES TOO MUCH AND CONTINUES FOR TOO LONG, IT CAN LEAD TO
PHYSICAL AND MENTAL ILLNESS.
Key facts • There are steps you can easily take to
relieve and control stress, at work and
• Stress is the body’s reaction to feeling at home.
threatened or under pressure. It is very
common and can help to motivate us to • Effective stress management helps you
achieve things in our daily lives. break the hold stress has on your life, so
that you can be happier, healthier, and
• But too much accumulative, or chronic, more productive.
stress, can increase the risk of developing
depression if you are not coping with the • There are also effective psychological and
stress well. pharmacological treatments for moderate
and severe anxiety and depression.
• Stress and anxiety are not the same.
Stress is a response to daily pressures or • Many things can trigger stress – such
a threatening situation, while anxiety is a as worries about home, relationship
reaction to that stress. problems, tension between colleagues,
bullying and harassment, too much work
and not enough rest.
Why is managing stress important? • Dehydration, dizziness and fainting.
• Blurred eyesight, or sore eyes.
• If you are living with high levels of stress,
you are putting your entire wellbeing at risk. • Inability to get things done.
• Isolation and increased conflict in
• Stress wreaks havoc on both your
relationships.
emotional and physical health. It narrows
your ability to think clearly, function • Substance abuse.
effectively, and enjoy life. • Problems with memory and concentration,
and difficulty making decisions.
• Stress is linked to some of the leading
causes of death: heart disease, cancer, • Feeling nervous, anxious, angry, irritable or
lung ailments, accidents, and suicide. easily frustrated.
• Chronic stress can lead to mental health
conditions such as depression and Practical tips for managing stress
anxiety disorder. • Stay positive and accept that there are
• Research has found that stress can events that you cannot control.
negatively affect the immune system. • Be assertive instead of aggressive. Assert
• Stress also becomes harmful when your feelings, opinions or beliefs instead of
people engage in the compulsive use of becoming angry, defensive or passive.
substances or behaviours to try to relieve • Keep healthy. Get enough rest and sleep,
it – such as food, alcohol, tobacco, drugs, eat healthy food, stay hydrated and
gambling, sex, shopping, and the internet. exercise regularly. Go easy on
• Stress spills into our personal lives in many the caffeine.
ways, affecting the quality of our close
relationships.
• Chronic stress can affect job performance.
For example, it can lead to physical
symptoms on workdays (like upset stomach,
headaches), difficulty making decisions,
and accidents due to human error.
Recognising early signs of stress
The earlier we recognise the signs and
symptoms of stress, the better we will be able
to manage it. These are some common signs
and symptoms:
• Difficulty in sleeping, and insomnia.
• Abnormal appetite and weight changes.
• Frequent headaches.
• Stomach upsets and frequent urination.
• Trembling, sweating and restricted
breathing.
• Periods of being tearful or crying.
• Increased heart/respiratory rate.
• Learn and practice relaxation techniques Getting help and support
– try meditation, yoga, or controlled
breathing. Seek help if:
• Strike a better work-life balance. Learn • You are feeling low through most of the
to manage your time more effectively, day continuously for more than two weeks.
and make time for hobbies and interests. • You have lost interest in daily activities/
Remember to take breaks when you feel pleasurable activities.
worried or stuck. Do something relaxing
every day. • Anxiety is interfering with your daily
routine, and you feel as if you cannot
• Set limits appropriately and say no to regulate your emotions.
requests that would create excessive
stress in your life. • You develop thoughts about suicide or
self-harm.
• Do not rely on alcohol, drugs, or
compulsive behaviours to reduce stress. If you are still not feeling well after talking to
a friend or colleague about your emotions
• Build your resilience to stress – being and feelings, you need to seek professional
prepared for periods of stress can make it support from outside:
easier to get through them; and knowing
how to manage your wellbeing can help • Call the 24/7 psychological helpline
you recover after a stressful event. services that are available in many
countries.
• Plan the day ahead. This helps you to
accomplish more and gain better control • See a doctor or psychologist.
of your life. For example, create a ‘to-do’
• Contact the 24/7 helplines run by
list that highlights what is urgent and
ITF-affiliated seafarer unions for their
important.
members. These offer support in English
• Identify what is contributing to your stress. and local languages.
Make a list of things that are worrying you,
• NUSI Sahara (India) number is 1800-
or talk to someone you trust to help you
102-5110 (toll free from India) or Skype
recognise what is causing your stress.
‘NUSI Sahara’.
• Do not suffer in silence. Build up your
• AMOSUP (Philippines) number is +632
support network at home and at work.
8241 9463/8241 9465.
YOU CAN GET IN TOUCH WITH US THROUGH THE
ITFWELLBEING FACEBOOK PAGE (ITFWELLBEING) FOR
GUIDANCE ON MANAGING STRESS.
WWW.ITFSEAFARERS.ORG
[email protected]
itfwellbeing
