Emergency situations can leave people feeling exhausted and emotionally drained. According to the Ministry of Health of New Zealand, people are in survival mode when dealing with problems and coping with fears, frustrations, and emotions following an emergency.
Being knowledgeable about handling stressful events is helpful in halting further problems from occurring. The New Zealand Ministry of Health provides some basic information on the stress cycle and basic stress management skills.
Breaking The Stress Cycle
The "stress cycle" is a pattern of ongoing stress that can cause more problems, which then leads to more stress. To break this debilitating cycle, employ the following steps.
Step 1 - Recognize you are stressed
People often don't recognize their own stress because they are too focused on the problems. Listen to others who may see you more clearly than you see yourself.
Step 2 - Get to know your stress cycle
Try to see how the stress symptoms cause more stress and put you in the stress cycle.
Step 3 - Make a decision to break the stress cycle
Although there are lots of things about your life you can't change, there some that you can - but you have to decide to do it.
Step 4 - Reduce stress activities
Check your routines and lifestyle to see where you can reduce the stress. Where possible stop doing things that keep stress high.
Step 5 - Increase relaxation and positive activities
Build activities into the daily routine which break the stress cycle and give you a reward or good feeling, even if only a small one. Put a little effort in to enjoying yourself.
Looking after yourself
There are plenty of things that anyone can do to help break the stress cycle and reduce tension. Many simple pleasures will make a big difference to stress.
Physical
- Do regular rhythmic physical exercise such as walking, swimming or cycling.
- Make an effort to reduce, or at least not to increase, your intake of stimulants such as alcohol, tobacco and sugar as they keep the stress cycle going.
- Eat regular, well balanced meals even if they are small.
Relationships
- Keep regular contact with people you like to be with.
- Ask for help when you need it - many people enjoy giving help.
- Make time to be with your family or friends.
- Talk to people you trust about yourself and what's happening so you can get it into perspective.
Relaxation
- Do regular relaxation exercises such as deep breathing, listening to quiet music, meditation.
- Do something about bodily tension such as massage or exercises.
- Rest regularly, even if you can only do it for a short time.
- Try to find something that will make you laugh sometimes.
Attitudes
- Accept that it will take time to get out of the stress cycle and keep trying.
- Be careful of accidents - concentration and judgment may be impaired under stress.
- Try to be organized and efficient so you have some time to yourself.
From New Zealand Ministry of Health.
