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This document summarizes sources of stress and causes of stress for youth. It discusses four main sources of stress: environmental stressors like weather and pollution; family-related stressors like relationship conflicts or loss of a loved one; workplace stressors like conflicts with coworkers or unwanted job transfers; and physiological stressors like rapid growth during adolescence or illness. It also notes that our thoughts can interpret situations as stressful. Common causes of stress mentioned include threats, fears, uncertainties, frustrations, pressures, fatigue, overwork, and gaps between expectations and reality. Managing stress is important for youth's physical and mental health.
This document summarizes sources of stress and causes of stress for youth. It discusses four main sources of stress: environmental stressors like weather and pollution; family-related stressors like relationship conflicts or loss of a loved one; workplace stressors like conflicts with coworkers or unwanted job transfers; and physiological stressors like rapid growth during adolescence or illness. It also notes that our thoughts can interpret situations as stressful. Common causes of stress mentioned include threats, fears, uncertainties, frustrations, pressures, fatigue, overwork, and gaps between expectations and reality. Managing stress is important for youth's physical and mental health.
This document summarizes sources of stress and causes of stress for youth. It discusses four main sources of stress: environmental stressors like weather and pollution; family-related stressors like relationship conflicts or loss of a loved one; workplace stressors like conflicts with coworkers or unwanted job transfers; and physiological stressors like rapid growth during adolescence or illness. It also notes that our thoughts can interpret situations as stressful. Common causes of stress mentioned include threats, fears, uncertainties, frustrations, pressures, fatigue, overwork, and gaps between expectations and reality. Managing stress is important for youth's physical and mental health.
VOL. XL NO. 25 PAGES 32 NEW DELHI 19 - 25 SEPTEMBER 2015 ` 8.
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STRESS MANAGEMENT FOR YOUTH
Dr. Jitendra Nagpal
S tress is a non-specific response of the body to a
demand. Researchers define stress as physical, mental or emotional response to events that cause bod- lack of mobility/transport for high risk patients at the health facility, poor communication with co-workers, lack of support from supervisor, no forum to express work ily or mental tension. Stress arises when individuals per- concerns and issues and lack of resources to support ceive that they can adequately cope with the demands the provision of care. being made on them or with threats made to their well Physiological stressors are situations and circum- being. For instance, for a teacher, stress is "the experi- stances that affect our body. Examples of physiological ence by teacher of unpleasant, negative emotions, such stressors include rapid growth of adolescence, as anger, anxiety, tension, frustration or depression, menopause, illness, aging, giving birth, accidents, lack resulting from some aspect of their work as a teacher". It of exercise, poor nutrition, and sleep disturbances. is important to understand that while stress is necessary Thoughts: Our brain interprets and perceives situations and positive, it can also be negative and harmful. as stressful, difficult, painful, or pleasant. Some situa- Whether positive or negative, physical or mental, the tions in life are stress provoking, but it is our thoughts body's reaction to stress can be described by three that determine whether they are a problem for us or not. stages: Alarm Reaction Stage - The body identifies and first Causes of Stress reacts to the stress. In this stage the body first releases Stress is a psychological and physiological response hormones that help in the defence against the stressor. to events that upset our personal balance. The potential Resistance Stage - The body continues to resist the causes of stress are numerous. These may be linked to stressors as they persist. If the stressors continue and outside factors such as the state of the world, environ- there is a consistent state of resistance, there is poten- ment in which one lives or works or the family. It may tial to move into the third and final stage. come from one's own irresponsible behaviour, negative Exhaustion Stage - The body and mind are no attitude or feeling or unrealistic expectation. The causes longer able to make the necessary adjustments to resist of stress are highly individualistic. A range of physical to the stressors and there is physical and/or mental emotional factors cause stress. These include threat, exhaustion. fear, uncertainty, life causes, frustrations, conflicts, pres- The focus of the article is on negative physical and sures, environment, fatigue and overwork. mental stress and specifically reviewing the persistent Examples of Environmental Stressors include weath- A perceived threat will lead a person to feel stressed. stressors that push a person into the third stage and ulti- er, noise, crowding, pollution, traffic, unsafe and sub- This can include physical threats, social threats, and finan- mately to exhaustion. standard housing, and crime. Family-related stressors cial threats. A threat may lead to stress. Threat can also Why Stress in Youth? include, family separations (due to work relocations or lead to fear which again leads to stress. When there is a Sources of Stress other reasons), relationship conflict, disagreements, gap between what one does and what one thinks, there is We can experience stress from four basic sources demands for your time and attention, loss of a loved one, cognitive dissonance and one feel stressed. There are like, environment, family-related stressors, Workplace Illness or death of a family member, parenting or child many causes of stress in life like fear of death, ill health Stressors, physiological reasons. Our thoughts also play care challenges. being victim of a crime, self abuse, family change, sexual a role in causing stress. The environment can bombard Workplace Stressors are conflict among co-work- problems, argument, physical changes, moving to new us with intense and competing demands to adjust. ers, unexpected/ unwanted transfer of work location, Continued on page 31
E-version of Collected Works of CAREER IN TREE IMPROVEMENT
Mahatma Gandhi Launched AND GENETIC RESOURCES U nion Minister for Finance, Corporate Affairs & Information and Broadcasting Mr. Arun Jaitley launched the e-version of "The Collected Works of Afaq Majid Wani And Satyendra Nath Mahatma Gandhi" (CWMG) at Gandhi Peace Foundation in New Delhi on 8th September 2015. I ndia is one of the ten most forest-rich countries of the world along with the Brazil, Canada, United States of America, China, Democratic Republic of the Congo, Australia, Indonesia CWMG is a monumental document of Gandhiji's and Sudan. Together, India and these countries account for 67 words as he spoke and wrote, day after day begin- percent of total forest area of the world. Forests contribute a lot ning 1884 till 30th January 1948. He also uplinked to the ecology and economy of the nations and play a major the e-version on the Gandhi Heritage Portal, a com- role in improvement of quality of life of the people. Due to the prehensive repository of authentic Gandhiana. The impact of biotic pressure on our forests, many forest areas portal hosts e-CWMG in a searchable PDF format to spread across the country has been depleted and degraded ensure easy and free accessibility of the CWMG for which is a cause of serious concern. There is, therefore, an people across the world. On the occasion, Mr. Jaitley urgent need for improvement of forests in the country and that also announced that the Hindi version of the monu- can done by 'Tree Improvement' professionals. mental work (Sampoorna Gandhi Vangmaya) would I & B Minister Mr. Arun Jaitley with the Minister of State Tree Improvement is the science of development and care for I & B, Col. Rajyavardhan Singh Rathore (Retd.), at the of forest. It is all about management of forests by protecting, be digitized soon. Minister of State for I & B, Col. release function of e-version of Collected Works of conserving and upgrading forest resources which also include Rajyavardhan Singh Rathore (Retd.), Secretary Mahatma Gandhi in New Delhi. farming of trees used as timber. This stream of science Ministry of I & B, Mr Sunil Arora and members of the assesses, characterizes and utilizes the genetic diversity of for- expert committee were also present at the function. same time it was a truly collectors' item available to est tree species and carries out tree improvement of major Speaking on the occasion, Mr. Jaitley said the all followers of Gandhiji's philosophy. plantation species through breeding, and appropriate silvicul- intrinsic and heritage value of the e-CWMG Project Speaking earlier, Secretary I & B, Mr. Sunil Arora ture packages. The main objective of this branch of science is had the collaboration and partnership of institutions said that in order to preserve the invaluable heritage to increase the productivity of our forests and plantations to that have been founded and nurtured by Gandhiji of Gandhiji and make it available to future genera- meet the requirements of the forest fringe communities and for- himself. Mr. Jaitley said that this digitized version of tions for all times to come, Publications Division had est based industries. Besides this, it also helps in restoring the the Collected Works of Mahatma Gandhi would be taken up the task of preparing the e-version of the ecology of degraded areas to expand the forest and tree cover instrumental in preserving the valuable national her- 100 volumes of CWMG in 2011. Mr. Arora further and improve the environmental quality. itage and disseminating it for all humankind. said that in order to maintain the authenticity of this Tree improvement relies basically on understanding varia- Mr. Jaitley also mentioned that the Mahatma was important work, it was decided to have a facsimile- tion that naturally occurs in tree populations. It increases the a true visionary, whose thought process had touched based version in electronic form for preservation. It value of a tree species by 1) selecting the most desirable trees various facets of human life. His understanding of a from natural stands or plantations, 2) breeding or mating these was also decided to make it into a searchable select trees and 3) testing the resulting progeny. The trees wide range of issues had enabled the creation of a master copy in PDF format so that people could ben- involved in this process are referred to as the breeding popula- moral environment which in the long run forced the efit from Gandhiji's life and thought in a simple and tion. This three-step process is then continuously repeated to British to leave India. His writings had been inspira- easy manner. further improve the average value of the breeding population. tional in weaving humanity together. The documen- In this series, his writings, scattered all over Postgraduate and Doctoral programmes in Tree tation of his work through an e-version was truly the world, have been collected and constructed Improvement & Genetic Resources are available at the inspirational for followers on the e-platform. At the Continued on page 32 Continued on page 32 Employment News 19 - 25 September 2015 EDITORIAL www.employmentnews.gov.in 31 and hyperventilating and tension Trans fats should be avoided which ment. They can provide help as well as STRESS MANAGEMENT... headaches. Prolonged unhealthy stress are found mostly in commercially pre- emotional support. Although Facebook and Continued from page 1 has cognitive, emotional & behavioural pared baked goods (e.g. cookies, crack- other social networking sites are a conven- effects also. These are lack of concentra- ers, pies). Hydrogenated fats (e.g. short- ient way to communicate with people but location, financial crisis, environment and tion/ability to think rationally, being easily ening, some margarines) should also be they are not the basis of mutually-beneficial, increase in responsibilities. Frustration distracted, reduced memory, increased avoided. health-enhancing relationships. comes from obstacles that prevent from errors, organization & planning deteriora- Engage in Regular Physical Activity Meditation meeting one's needs or achieving person- tion, increased tension, change in person- Regular physical activity is associated There are different methods of practis- al goals. These may be external (discrim- ality, irritable/aggressive, depression/ iso- with many health benefits including a sig- ing meditation. Typically, it begins by ination) or internal (physical handicap, lation, reduced self-esteem, speech nificant reduction in the risk of heart dis- assuming a comfortable posture-such as lack of desired ability or trait). Conflicts problems, less enthusiasm, lower energy ease, high blood pressure, diabetes, can- sitting on a cushion or a chair. Then by involving two or more incompatible needs levels/sleeplessness, absenteeism and cer, stroke, depression and other illness- or goals, the choice between two desir- gently closing eyes one can begin to relax burnout. es as well as better sleep, better sex, and muscles. able options, or decision involving dis- Stress Prone Personalities a healthy weight. Atleast 150 minutes of agreeable alternations. Pressures: Listening to Music The people with personality traits like moderate to vigorous physical activity Stress can stem from expectations of oth- active, energetic, having anger/hostility, should be done every week. Most of us listen to music regularly, ers or demands placed on one. Pressure impatient to wait in a queue, conscien- Moderate activities include leisure bicy- but we rarely take the time to truly appre- to get good grades in exams is one of tious; having high standards, never hav- cling, low-impact aerobics, dancing, shovel- ciate the many facets of music such as those. Survival stress is common ing enough time, often intolerant to oth- ling snow, and badminton. Vigorous activi- the lyrics, the beat, or even the contribu- response to danger in all people and ani- ers, feeling guilty when relaxing generally ties include jogging, high-impact aerobics, tion of each individual instrument. This mals. When one is afraid that someone or find themselves in various high pressure most competitive sports and swimming can also help in releasing stress. something may physically hurt him or her, scenarios which tends to increase stress. steady-paced laps. Other forms of physical Hobby this leads to stress. Environment: It is a Machine paced work has been linked activity include stretching, yoga and weight Anyone who spends time doing a response to things around us like noise, to anxiety, anger and depression but usu- lifting. hobby knows that it can take their mind off crowd, pressure of work/family that caus- ally for workers having these traits, emo- Don't Use Tobacco stress-producing thoughts and can also es stress. Fatigue and Overwork: This tional and behavioural reaction patterns We should quit smoking and use of be relaxing. A hobby that is too demand- kind of stress builds up over a long time are not mutually exclusive, and due to the tobacco to manage stress. Majority of ing, time-consuming, or expensive, how- and takes a hard toll. It can be caused by complexity of the human body it is likely people continue to use tobacco as they ever, will probably add to stress. working too much or too hard at jobs at that a variety of influences affect the rela- are addicted to nicotine. Nicotine stimu- home. It can also be caused by not know- Time Management tionship between personality and health. lates the pleasure center of the brain. To be effective we must manage our ing how to manage the time well and tak- Stress Management Techniques When the brain of a smoker is ing time for rest and relaxation. time properly, Here are some suggestions Stress management strategies that deprived of nicotine he or she experi- Symptoms of Stress address the symptoms of stress are typical- ences negative emotions, which makes on how to reclaim our time. These include Every one reacts to stress differently. ly relaxation strategies. Remember that the one feel stressed. Tobacco does not eliminating time-wasting activities, other But there are some common symptoms of "fight or flight" response stimulates the body relieve stress-in fact it causes it. Although unnecessary distractions, such as Face stress. One may shake uncontrollably, by increasing heart rate, blood pressure, it is difficult to quit, but with one’s will book, computer games, television. One breathe faster, deeper than normal or even respiration and more. It is this continued power one can. should make a daily and weekly plan to vomit. Stress can even trigger an asthma state of stimulation that contributes to health Get Sufficient, Quality Sleep long-term goals and to meet personal attack. problems. Relaxation strategies help to Lack of quality sleep negatively affects needs. One can also break-up a large Intellectual Symptoms include memory reverse the stimulation caused by the stress our health. It reduces level of energy; project into smaller, more manageable problem, difficulty in taking decision, confu- response. Therefore, they can reduce the decreases ability to think clearly and solving parts, set deadlines for completion of sion, poor judgment and lack of concentra- risk of stress-related health problems. It is problems. It also negatively affects mood each part. Recognize that you do not tion. important to note that relaxation strategies (e.g. increased irritability) and weakens have to say "yes" to every request that Physical Symptoms include digestive can be useful for managing stress in the immune system. others make. problem, sleep disturbance, fatigue, high short term, but because they don't remove Establish and Maintain Healthy blood pressure, weight gain or loss, skin the root cause of stress (danger), they are Relationships (The author is a well known psychiatrist problems, asthma or shortness of breath, not useful at managing stress in the long The people in our life are extremely and stress counselling expert. He can be decreased sex drive and heart palpita- term. important resources for stress manage- reached at jnagpal10@gmail.com) tions. Breathing exercises Emotional Symptoms are becoming Breathing exercises have been scien- moody and hypersensitive, restlessness and anxiety, depression, anger and tifically shown to induce relaxation. There are several ways to perform breathing NEWS DIGEST resentment, irritation, lack of confidence, exercises. There is a method called the Union Government has announced One Rank One Pension (OROP) scheme for apathy and urge to laugh or cry at inap- "relaxing breath" that originated from ex-servicemen. The OROP scheme will provide ex-servicemen of same rank and propriate times. yoga. same length of service uniform pension regardless of date of retirement. The ben- Behavioural Symptoms are eating Progressive Muscle Relaxation efit will be given with effect from 1st of July 2014. Pension will be re-fixed every more or less, sleeplessness, isolation, Not surprisingly, the goal of five years. OROP would be fixed on the basis of calendar year 2013. Armed forces neglecting responsibilities, increased Progressive Muscle Relaxation (PMR) is to personnel who retire voluntarily would be not covered under OROP scheme. All alcohol and drug use, nervous habits, progressively relax your muscles. As with arrears will be paid in four half-yearly instalments and all widows will be paid teeth grinding or jaw clenching, overdoing breathing exercises, techniques vary but arrears in one instalment. Estimated cost to implement OROP scheme would be activities such as exercising or shopping, around Rs 10,000 crore to 12000 crore. the essence of the exercise remains the losing temper and overreacting to unex- same: to progressively tense and then Legislative Assembly elections in Bihar would be held in five phases between pected problems. October 12 and November 5 this year. The results of the polls will be out on relax muscle groups. As we learn to distin- November 8. Polling in the first phase will take place on 12th October for 49 out of The Stress Response guish between tense muscles and relaxed Any problem, real or imagined, could 243 assembly constituencies. Second phase of polling will be on 16th October for ones, we can become more efficient at 32 assembly seats , third phase polling will be on 28th October for 50 seats, fourth cause the cerebral cortex (the thinking inducing a state of relaxation in the group phase on 1st November for 55 constituencies and the fifth and final phase on 5th part of the brain) to send an alarm to the of muscle that we are focusing on. November for 57 constituencies. hypothalamus (the main switch for the Exercise The Union Cabinet has given its approval for introduction of the Sovereign Gold stress response, located in the midbrain). During exercise, the body releases a Bond Scheme, as announced in the Union Budget 2015-16. The scheme will help The hypothalamus then stimulates the hormone called adrenaline-the same in reducing the demand for physical gold by shifting a part of the estimated 300 sympathetic nervous system to make a stimulating hormone that is released in tons of physical bars and coins purchased every year for Investment into gold series of changes in our body. Our heart the "fight or flight" response. During exer- bonds. Since most of the demand for gold in India is met through imports, this rate, breathing rate, muscle tension, cise adrenaline serves a purpose as it is scheme will, ultimately help in maintaining the country's Current Account Deficit metabolism, and blood pressure, all needed to get the body moving and keep within sustainable limits. Cabinet also approved introduction of Gold Monetization increase. Our hands and feet get cold as it moving. It gets "used up" and the body Scheme (GMS). blood is directed away from extremities returns to normal when the exercise is Centre has cleared National Offshore Wind Energy Policy to generate electricity and digestive system to the larger mus- over. However, in times of stress the hor- from offshore windmills located in areas within Exclusive Economic Zone (EEZ) of cles that can help fight or run. mone is secreted but there is generally no the country. Under this policy, Offshore wind power projects and R&D activities will Our adrenal glands start to secrete physical action (e.g. running, jumping be carried in waters up to the seaward distance of 200 Nautical Miles from the corticoids (adrenaline, epinephrine, and base line. Union Ministry of New & Renewable Energy will be nodal Ministry. etc.) so the body stays in this stimulated National Institute of Wind Energy will be nodal agency for allocation of offshore nor-epinephrine), which inhibit digestion, state. Research reveals that a relaxed reproduction, growth, and tissue repair Wind Energy blocks. state usually occurs after physical activity. Union Human Resource Development Ministry has recently launched a national and the responses of your immune and A few types of exercises including Yoga inflammatory systems. The stress web portal for the promotion of National Apprenticeship Scheme for Graduates, and T'ai Chi have additional benefits as Diploma holders and 10+2 pass-out vocational certificate holders. The appren- response is useful and can be necessary they promote body awareness and breath ticeship training scheme will be implemented for one year through Board of in times of emergency, but the frequent or control. If we are feeling stressed, we Apprenticeship Training/Board of Practical Training located at Mumbai, Chennai, unrelenting triggering of the stress should go out for a brisk walk, play a sport Kanpur and Kolkata. The portal enables door step delivery of service, streamlines response in our modern life without a bal- with some friends or do any kind of phys- processes and saves time for students. ancing relaxation response can contribute ical activity that we enjoy. The benefits of Indian Space Research Organization (ISRO) has been conferred with the Gandhi to a number of illnesses and symptoms. physical activity-especially regular physi- Peace Prize for the year 2014. ISRO was given the prize in recognition of its serv- The same mechanism that turned the cal activity-extend well beyond stress ices in transforming India through the use of space technology and space based stress response on, can turn it off. This is management. services. called the Relaxation Response. As soon Healthy Living and Stress The European Parliament has passed an emergency plan to relocate 40,000 as we decide that a situation is no longer Adopting health-enhancing behav- refugees after members voted on a proposal made by the European Commission. dangerous, our brain stops sending emer- iours can help us be less vulnerable to A total of 498 members voted for the plan, with 158 against and 37 abstentions, at gency signals to brain stem, which in turn stress and make us better able to manage a European Parliament plenary session in the French city of Strasbourg. The pro- ceases to send panic messages to nerv- it when it arises. Health is our greatest posal from the EU's executive arm calls for the distribution of 40,000 migrants and ous system. Minutes after the danger sig- resource and this resource will help us to refugees from Italy and Greece among its member states. However, poorer east- nals stop, the flight or fight response ern European countries such as Poland, Hungary and the Czech Republic have manage stress. Beyond having a positive been resistant to the settlement quotas. burns out. Our metabolism, heart rate, impact on stress, these behaviours are breathing rate, muscle tension, and blood Scientists have discovered a new ancestral species in the human family tree also associated with many other benefits dubbed as Homonaledi in South Africa. The newly discovered species has been pressure all return to their normal levels. such as reduced risk of physical and men- The Effects of Stress named after the location where it was found i.e. naledi which means star in tal illness and an enhanced sense of well- Sesotho, a local South African language. The species has been classified in the Prolonged unhealthy stress has many being. genus Homo to which modern human belongs. The species could have lived in physiological effects. These include hair Eat a Healthy Diet Africa up to 3 million years ago. loss, eating disorders, tense, muscle ache A healthy diet should consist of plant- Veteran all-rounder cricketer Shane Watson from Australia has announced his and pain, palpitations and chest discom- based food items such as fruits, vegeta- retirement from International Test cricket. His decade long Test career came to an fort, fainting, choking, indigestion and bles, grains, beans, nuts and seeds. It end at the Ashes opener at Cardiff, which England won by 169 runs. In this match nausea, diarrhoea and frequent urination, should be low in overall fat, saturated fat, Watson had made 30 runs and failed to take a wicket. tremors and twitching, breathlessness sodium and sugar.