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Sample Essay Paper on Stress Management for Wellness

Stress Management for Wellness

Stress is one of the most common feelings in the life of a human being. This is especially because of the complex nature of life in modern society. Psychological stress refers to feelings of pressure and strain. The chief cause of stress is the perception or belief that the extent or quality of personal resources is insufficient to meet the demand to cope with obstacles in life or the circumstances that exist in one's environment. Stress is the common outcome when the demand that the environment places on individuals exceeds their capacities to cope, according to their perceptions. These causes of stress are external, in terms of their relation to and involvement of the environment. Nonetheless, stress may also result from individuals’ internal attitudes, perceptions, and outlooks, particularly in terms of their experiences of anxiety and other strain surrounding situations that they consider as stressful.

This assessment is representative of my stress symptoms and mechanisms of coping. Over the years, I have kept a diary of events and experiences in my life. The diary offers an important observer’s view into my life and the causes of anxiety and stress on particular days and times of the week, month, and year. From a review of my emotional states, circumstances, and experiences as I have recorded in the diary, I have observed a pattern indicating that stress in my life is largely dependent on my appraisal of particular situations. This means that the causes of stress in my life involve a blend of external sources (the environment) and internal attitudes, perceptions, and outlooks. When particular circumstances confront me, or I find myself in a particular situation, I assess its features and compare them with my capacities and abilities. The focus of this assessment is often an inquiry into how dangerous or difficult the situation is and the resources that I have to help in coping with it. Stress and anxiety are the outcomes when I decide that the circumstances or situations are difficult, painful, or dangerous, and when I perceive myself as lacking adequate resources to address or cope with the circumstances and their demands.

The Relaxation and Stress Reduction Workbook by Davis et al. includes insight from psychology experts on practical ways that individuals could apply to reduce the occurrence and significance of stress and its effects in their lives. The psychologists note that stress is a major factor underlying the prevalence of disease and morbidity in society (Davis et al. 30). Stress is highly potent as a factor in the prevalence of the disease, with psychologists observing that almost all systems in the human body are prone to stress-related damage. These include the respiratory, reproductive, immune, and circulatory systems. The psychologists have also discovered significant relationships between chronic stress, disease, and aging. While the process of aging slows the functioning of human bodies naturally, research has observed the role of stress in accelerating the process (Davis et al. 31). The significant prevalence of stress in the modern society and the significant effects that it has on the health of individuals are evident in findings that over only a few generations, modern “plagues” such as cancer, cardiovascular disease, arthritis, emphysema, asthma, and a pervasive incidence of depression have replaced traditional infectious diseases such as pneumonia, polio, and typhoid (Davis et al. 31). Stress has played a role in this transition through the promotion of degenerative disorders that affect different systems in the body. Based on these assessments, the book includes practical ways to assist individuals to achieve symptom relief and reduction of the prevalence of stress in their lives.

Based on the tests included in the book’s early chapters, I have identified the main stress-related factors and symptoms that I need to work on in my life to achieve this relief and reduce my susceptibility to stress-related morbidity. These symptoms and factors are indignation and anger at unfair treatment, depression, anxiety, and fear. I have learned that circumstances of uncertainty, fear of the unknown, frustrations from lack of control and success in my objectives, and life changes over which I have little control are important sources of stress in my life. I have also learned that the personal meanings that I develop and attach to these occurrences are important underlying factors in the prevalence of stress in my life. At the same time, the tests have promoted my understanding that pressure is a cumulative emotional state and outcome over time. I have observed that events that are two or three years old still affect my emotional state today. The implication from this finding is that I have failed to move on from these events and their significance or effect in my life. It means that my experiences of these events and their effects on my life have continued to be subconscious influences on my moods and perceptions of life, thereby promoting stress and anxiety.

Difficulties with stress were more prevalent and serious when I was younger. The fight or flight response to circumstances of stress was especially strong. When I encountered potentially difficult circumstances, I felt my breathing and heart rates and blood pressure rise, and my muscles becoming tense. The literature on the fight or flight response describes a feeling of "butterflies in the stomach" as the physiological and physical states of an individual response to perceived danger. Nonetheless, with time, as I have grown older, I have demonstrated a more mature and calmer approach and response to threatening situations or circumstances. The fight or flight response still activate in some situations, especially when I encounter sudden and unanticipated cases or circumstances with probable danger or threats to my wellbeing. Nonetheless, I have learned to control myself and my reactions through more competent and positive appraisals of circumstances and situations in my life. Rather than adopting an excessively anxious response to my circumstances, I have focused increasingly on relaxation and calmer assessments. Despite this progress, as the results of my tests illustrate, I still struggle with subconscious influences on my perceptions of life, circumstances of uncertainty, fear of the unknown, frustrations from lack of control and success in my objectives, and life changes over which I have little control.

My methods of coping with stress in life have involved the use of friends, relatives, and family as resources for sharing my experiences and provision of support. This approach has involved dependence on social resources as a way to vent my feelings for support and to obtain guidance. Nonetheless, as the results above illustrate, this approach has been inadequate in addressing the core of my problems with stress. In hindsight, I have realized that reliance on my social networks alone for support in coping with stress has been a passive model, particularly because most of my friends and family members are agreeable and can only support me and my views without criticism. In effect, this approach has been ineffective because it has only led to postponement and temporary relief from my problems with stress, rather than a direct and effective effort to address the sources of stress and my mechanisms of coping with it.

The implication of this assessment is that moving forward, I have to adopt a more proactive and effective approach in addressing the sources of stress in my life and my mechanisms of coping with it. This approach shall have to incorporate social, physical, spiritual, emotional, and psychological components for the best and most sustainable outcome. It shall be important to understand that it is not possible to eliminate stress entirely from life (Davis et al. 47). Instead, the focus should be on managing it and preventing its escalation to an unhealthy level that can affect my health and wellbeing. This method features a heavy focus on self-monitoring. I shall have to learn to condition my mind to confront and handle stress effectively and engage in practical approaches to relax my body. Davis et al. (50) note the value of both these focuses based on the understanding that the human body, mind, and emotions have a close interrelationship, such that an effective approach to relieve stress has to incorporate techniques focusing on all three. In effect, mind relaxation techniques, meditation, physical exercise, and nutrition shall be important components in this effort. The critical aspect of focus in the effort to manage stress effectively in my life shall be promoting positive appraisal of circumstances and situations in my life and my resources and capacities to overcome or withstand them.

Reason for my choice of this book

The book by Davies et al. was a suitable choice for this exercise and my efforts to overcome problems with stress in my life because of its workbook model. It features practical applications to help in the diagnosis of the scope and extent of my problems with stress and in the effort to address these problems effectively. The authors’ application of a workbook model makes the book immensely helpful as a manual with practical guidelines and instructions for self-help among individuals with stress-management problems in their lives, such as myself. My choice of the book related to my confidence that this model of content in it is valuable in the efforts of myself and others to find practical ways to address problems with the management of stress in life effectively. The book's content was highly applicable in my challenges with the management of stress and the effort to address these challenges effectively, as the analysis in the paper above illustrates. The book is also among one of the most popular books worldwide among wellness enthusiasts, thereby justifying its choice in the effort to boost personal wellness.

Works Cited

Davis, Martha, Fanning, Patrick, Eshelman, Elizabeth, and McKay, Matthew. The Relaxation and Stress Reduction Workbook. New Harbinger Publications, n.d.

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