Coping with Stress. Causes. Signs
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- Joanna Turner
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1 Coping with Stress Stress is an emotional and physical reaction to change. Everyone has stress. Stress can be positive and give you energy or it can be unhealthy and cause health problems. Stress for short periods may not affect you but stress over time can cause or make some illnesses worse, such as heart disease, stroke, high blood pressure, diabetes, irritable bowel syndrome, asthma or arthritis. Causes Causes of stress vary from person to person. Some common causes of stress can be a death of a family member, illness, taking care of your family, relationship changes, work, job change, moving and money. Even small things such as long waits or delays or traffic can cause stress. Signs Some common signs of unhealthy stress: Feeling nervous, sad or angry Fast pounding heartbeat Hard time breathing Sweating Pain or tense muscles in the neck, shoulders, back, jaw or face 1
2 Paano Kakayanin ang Tensiyon (Stress) Ang tensiyon (stress) ay isang emosyonal at pisikal na reaksiyon sa pagbabago. Lahat ay nagkakaroon ng tensiyon (stress). Ang tensiyon (stress) ay maaaring positibo at magbibigay sa inyo ng enerhiya o maaaring ito ay hindi nakakabuti at magdulot ng mga problema sa kalusugan. Ang tensiyon (stress) na nagtatagal sa maikling panahon ay maaaring hindi makaapekto sa inyo ngunit ang tensiyon (stress) na nagtatagal ay maaaring maging sanhi o magpalala ng ilang mga karamdaman, kagaya ng sakit sa puso, atake sa utak, mataas na presyon ng dugo, diyabetis, sakit sa pagdumi (irritable bowel syndrome), hika o pamamaga ng mga pinaghuhugpungan (arthritis). Mga Sanhi Iba-iba ang sanhi ng tensiyon (stress) ng mga tao. Ang ilang karaniwang sanhi ng tensiyon (stress) ay maaaring ang pagkamatay ng miyembro ng pamilya, karamdaman, pag-aalaga sa inyong pamilya, pagbabago sa mga relasyon, trabaho, pagpapalit ng trabaho, paglilipat at pera. Kahit ang mga maliit na bagay kagaya ng mahabang paghihintay o pagkaantala o trapiko ay maaaring magdulot ng tensiyon (stress). Mga Palatandaan Ilang karaniwang palatandaan ng masamang tensiyon (stress): Pakiramdam na ninenerbiyos, nalulungkot o nagagalit Mabilis na tibok ng puso Nahihirapang huminga Pagpapawis Pananakit o paninigas ng mga kalamnan sa leeg, balikat, likod, panga o mukha Coping with Stress. Tagalog. 1
3 Headaches Feeling tired or having trouble sleeping Constipation or diarrhea Upset stomach, lack of appetite or weight loss Tips for Coping with Stress Watch for signs of stress. When they occur, try to avoid the cause or change how you react. Other helpful tips: Do something that relaxes you such as: deep and slow breathing, stretching exercises, yoga, a massage, meditation, listening to music, reading, a hot bath or shower. Get a hobby or do something you enjoy. Learn to accept things that you cannot change. Think positive. Set limits. Learn to say no. Take one thing at a time. Get 8 hours of sleep each night. Eat a healthy diet that includes fruits, vegetables, protein and whole grains. Limit caffeine and sugar. Exercise regularly. Exercise will help relax tense muscles, improve your mood and help you sleep better. Talk to your family and friends about your problems. 2
4 Pananakit ng ulo Pakiramdam na pagod o nahihirapang matulog Kahirapan sa pagdumi/tibi o pagtatae Masakit na tiyan, kawalan ng gana sa pagkain o pagbaba ng timbang Mga Paraan para Makayanan ang Tensiyon (Stress) Tingnan kung mayroon kayong mga palatandaan ng tensiyon (stress). Kapag nangyari ang mga ito, subukang umiwas sa sanhi o baguhin ang inyong reaksiyon. Iba pang makakatulong na paraan: Gumawa ng isang bagay na nakakapagpahingalay sa inyo kagaya ng: malalim at mabagal na paghinga, pag-uunat na ehersisyo, yoga, masahe, pagninilay-nilay, pakikinig sa musika, pagbabasa, paliligo ng mainit na tubig. Magkaroon ng libangang-gawain o gumawa ng isang bagay na ikinalilibang ninyo. Pag-aralang tanggapin ang mga bagay na hindi ninyo mababago. Mag-isip nang positibo. Magtakda ng mga limitasyon. Pag-aralang tumanggi. Gawin ang mga bagay nang paisa-isa lamang. Matulog ng 8 oras gabi-gabi. Kumain ng malusog na diyeta na may kasamang prutas, gulay, protina at mga buong butil. Limitahan ang kape at asukal. Palaging mag-ehersisyo. Makakatulong ang ehersisyo upang makapagpahingalay ang matigas na mga kalamnan, mapabuti ang inyong disposisyon at matulungan kayong matulog nang mahimbing. Kausapin ang inyong pamilya at mga kaibigan tungkol sa inyong mga problema. Coping with Stress. Tagalog. 2
5 Do not deal with stress in unhealthy ways such as eating too much, not eating enough, using tobacco products, drinking alcohol or using drugs. Get help from a professional if you need it. A counselor can help you cope with stress and deal with problems. Your doctor may prescribe medicines to help with sad feelings, nervousness or trouble sleeping. Talk to your doctor or nurse if you have signs of stress /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. 3
6 Huwag harapin ang tensiyon (stress) sa mga paraang hindi makabubuti kagaya ng pagkain ng masyadong marami, hindi pagkain nang mabuti, paggamit ng mga produktong tabako, pag-inom ng alak o paggamit ng droga. Humingi ng tulong mula sa isang propesyunal kung kailangan ninyo ito. Makakatulong ang isang tagapagpayo upang kayanin ninyo ang tensiyon (stress) at harapin ang mga problema. Maaaring magreseta ang inyong doktor ng mga gamot upang makatulong sa mga malulungkot na pakiramdam, pagkanerbiyos o kahirapan sa pagtulog. Kausapin ang inyong doktor o nars kung mayroon kayong mga palatandaan ng tensiyon (stress) /2011 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. Coping with Stress. Tagalog. 3
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