//Stress: Ek Serious Problem
Stress featured image

Stress: Ek Serious Problem

Aaj ke date mein har insaan ko kabhi na kabhi stress ne affect kiya hai chahe woh ek school jaata hua bachha ya phir office mein kaam karta hua aadmi hi kyun na ho. Jawaani ho ya budhapa, aadmi ho ya aurat, amir ho ya gareeb, healthy ho ya phir bimaar, stress ne har kisi ko pareshaan kiya hai. Humaari zindagi aaj ke date mein bahut stressful ho chuki hai jo kabhi-kabhi humaare liye beneficial hai, lekin most of the time iska humaare life pe negative impact hota hai. Ye humaare life mein kabhi bhi, kisi bhi reason ke kaaran ho sakta hai jis se countless problems ho sakte hai.

Currently, 80% se zyada Indians stress se suffer kar rahe hai.

Stress kya hai?

Isse ek uncomfortable experience bola jaa sakta hai jis se humaare body mein biochemical, physiological and behavioral changes hone lagte hai. Ye jis bhi cheez se hota hai usse stressors kaha jaata hai. Stress bahut saari bimaariyon ka risk badha sakta hai.

Stress ke kaaran hone waali bimaariyon ka risk har insaan ke liye alag ho sakta hai. For e.g. agar kisi insaan ko stress ke kaaran koi bimaari ho jaaye toh jaroori nahi ki doosre insaan mein bhi ussi stress ke kaaran bimaari hoga.

Ye jaroori nahi hai ki har stress se aapke body pe sirf negative effects hi ho. Jab aapka body, performance enhance karne ke liye stress ko tolerate kar leta hai toh uss stress ko positive, healthy ya challenging maana jaata hai aur usse eustress kehte hai. Ye aapko extra strength, adaptation abilities aur motivation deta hai jis se aap tough situations ko aasani se overcome kar paate hai. For e.g. ye ek public speaker ko enthusiasm ya phir kisi athlete ko inspiration de sakta hai jis se unka performance enhance ho jaata hai.

Stress aapke liye problematic tab hota hai jab aapka body stress ko adapt nahi kar paata jis se exhaustion ya physical problems aur behavior mein changes aane lagte hai. Iis type ke stress ko negative maana jaata hai aur isko distress kehte hai. Iis se confusion, poor concentration, overreaction aur anxiety hota hai.

Stress ke Types, Causes aur Symptoms

American Psychological Association (APA) ke according stress ke 3 types hote hai. Jinhe acute stress, episodic acute stress aur chronic stress kaha jaata hai.

  • Acute Stress

Traffic jam

Ye stress ka sabse common type hai jo short time ke liye hota hai aur iise easily manage kar sakte hai. Starting mein acute stress ke kaaran excitement ya thrill ka feeling aa sakta hai, lekin kuch time ke baad ye exhausting hone lagta hai. Acute stress accidents, regular traffic jams, office deadlines, opportunity khone ka darr, schedules follow karne mein difficulty aur doosre reasons ke kaaran ho sakta hai.

Anger (gussa), irritate hona, anxiety aur depression acute stress ke bahut common symptoms hai. Iiske saath hi doosre symptoms jaise ki tension, headache, back pain, jaw pain, stomach ya gut problems, acidity, diarrhea, constipation, high blood pressure, chest pain, cold hands ya feet aur dizziness bhi ho sakta hai.

  • Episodic acute stress

Ye ek aisa stress hai jisme insaan ko baar-baar stress hone ke kaaran uski life disordered aur chaotic hone lagti hai. Iis stress ke kaaran insaan jaldi mein rehta hai aur phir bhi humesha late ho jaata hai. Episodic acute stress se suffer karne waale insaano mein tension, short-temper, irritation, anxiousness aur over arousal bahut common hai. Ye log bahut zyada aggressive, impatient, competitive aur insecure rehte hai.

Iiske common symptoms mein persistent tension, headaches, migraines, high blood pressure, chest pain aur heart disease shaamil hai. Generally, episodic acute stress ko treat karne ke liye professionals ya phir doctors ka help lena jaroori ho jaata hai.

  • Chronic stress

Acute stress ke ulat, chronic stress starting mein bilkul bhi exciting aur thrilling nahi hota. In fact, ye ek aisa stress hai jo dheere-dheere exhaustion mein badalta chala jaata hai. Ye kisi bhi insaan ke mind aur life ko barbaad kar deta hai. Chronic stress hone ka major reason financial problems, family problems, unhappy marriages ya relationships, poor career aur negative childhood experiences ho sakta hai.

chronic stress

Iise insaan ki life miserable ho jaati hai aur woh solutions dhoonde ki jagah usse ignore karna start kar dete hai. Chronic stress ke recovery ke liye doctors ka help lena bahut important hai.

Chronic stress se violence, suicide, heart attack, stroke aur kuch cancers hone ka risk bahut increase ho jaata hai. Extreme irritability, fatigue, headache, concentration problems, sleeping problems, feeling of helplessness, low self-esteem, nervousness, digestive problems and eating too much or too little iiske common symptoms hai. Chronic stress ke symptoms ko treat karna difficult hai aur iiske liye medical treatment ke saath stress management therapies ka bhi jaroorat ho sakta hai.

Humaare Body pe Stress ka Impact

  • Immune System

Immune system humaare body ko infections se fight karne mein bahut significant role play karta hai. Zyada time tak stress humaare immune system ko weak kar deta hai jis se viral illnesses jaise ki flu ya common cold ka risk badh jaata hai. Chronic stress humaare body mein kisi bimaari ya injury ke recovery time ko bhi increase kar deta hai.

  • Muscles

Stress mein humaare body ke muscles tensed hote hai aur stress ke khatm hone ke baad wahi muscles phir se relax ho jaate hai. Chronic stress mein muscles ke lagataar tensed up hone se headache, back pain, shoulder pain aur body aches ho sakte hai.

  • Lungs

Stress se fast breathing hona common hai taaki oxygen jaldi se poore body mein distribute ho jaaye. Ye bahut saare logo ke liye normal ho sakta hai, lekin kuch insaano ke liye problematic hai jo already breathing problems jaise ki asthma ya emphysema (lung disease) se pareshaan hai. Iiske saath, stress se rapid breathing bhi hota hai jis se panic attack aa sakta hai.

  • Heart

Heartache

Acute stress mein stress hormones (adrenaline, noradrenaline aur cortisol) ke release hone se humaara heart rate aur blood pressure increase ho jaata hai. Acute stress ke khatm hone ke baad body normal state mein aa jaata hai, lekin chronic stress se long term heart ke problems ho sakte hai. Lagataar stress hormones, heart rate aur blood pressure ke increase hone se heart attack or stroke ka risk bahut badh jaata hai.

  • Liver

Stress ke kaaran humaare body mein extra energy ke demand ko fulfill karne ke liye liver extra glucose produce karta hai. Normal insaan mein agar ye glucose use nahi hota hai toh body iise reabsorb kar leta hai lekin iis se har uss insaan mein diabetes ho sakta hai jise type 2 diabetes hone ka risk hai.

  • Digestion

Stress aapke appetite ko affect karta hai; stress mein insaan normal level se kam ya zyada khaana khaane lagta hai jis se heart burn ya acidity hota hai. Stress se diarrhea aur constipation bhi ho sakta hai. Stress mein humaara brain, stomach sensations ke liye alert ho jaata hai jis se nausea (jee machalna) ya vomiting (ultee) ho sakta hai.

  • Reproductive System

Males mein, stress unke reproductive system ke normal functions ko affect kar sakta hai. Chronic stress ke kaaran testosterone production, sperm production aur erectile dysfunction bhi ho sakta hai. Ye prostate gland aur urethra mein infection ka risk bhi badha deta hai.

Females mein, stress menstrual cycle ko affect karta hai jis se irregular, heavier ya painful periods ho sakte hai. Menopausal women mein stress ke kaaran hot flashes ke frequency increase ho jaate hai.

Stress Management

Stress Management

Bahut saare pharmacological (with medicines) aur non-pharmacological (without medicines) strategies hai jis se aap stress ko effectively manage kar sakte hai. Yahan hum alag-alag non pharmacological approaches ko discuss karenge.

  • Identify the Cause

Bahut important hai ki pehle aap accept ya realize karein ki aap stressed hai aur phir aap uss stress ka reason dhoondh sakte hai. Aap apne poore din ko monitor karein aur jab bhi aapko lage ki aap stressed hai tab aap uske cause, apna mood aur thoughts ko ek paper pe likhein. Ek baar aap apne stress ke cause ko dhoondh lenge toh phir aap usse overcome karne ke liye ek plan bana sakte hai jaise ki uss se related tasks ko avoid karna, apne priorities change karna ya phir ek effective schedule bana lena.

  • Exercise

Stress ko tackle karne ka exercise ek bahut effective tareeka hai. Daily exercise se aap mentally aur physically strong hote hai jo aapke relaxation aur stress ko avoid karne ke liye important hai. Kuch exercises jaise ki brisk walking (tej chalna), swimming, cycling aur jogging bahut aasani se aapke mood ko boost karne ke saath-saath stress ko bhi overcome karne mein aapki help karte hai.

  • Relaxation Techniques

Alag-alag relaxation techniques jaise ki soft music, yoga, deep breathing aur meditation stress se raahat dilaane mein aapki help kar sakte hai. Bahut saare researches ne prove kiya hai ki stress manage karne ka meditation ek bahut effective tareeka hai. Meditation se blood pressure bhi kam rehta hai jo bahut important hai stressful situations ke liye.

  • Sleeping

Sone se pehle computers, laptops ya mobile phones use karne se aapko sleeping problems ho sakte hai. Electronic devices ke screen blue light emit karte hai jo aapke sleep hormone (melatonin) ke production ko slow kar deta hai jis se aapko neend nahi aati. Generally, stress ko avoid karne ke liye experts 7-8 ghante ka good quality sleeping recommend karte hai.

  • Wake up Early

Kuch studies ke according subah ya jaldi uthne waale insaano mein stress kam dekha gya hai. Jaldi uthne se insaan zyada proactive hota hai jo uske work ko positively affect karta hai aur aage chal kar usse better opportunities bhi milti hai.

  • Get Help

Alag-alag techniques use karne ke baad bhi agar aapko stress ya uske symptoms se raahat nahi mil raha toh aap apne doctor ya psychologist ko consult kar sakte hai. Ye aapke stress ko effectively manage karne aur stress ke cause ko identify karne ke liye better plan design karne mein aapki help karte hai.

Stress ke 2 sabse Common Myths

Myths

  1. Stress har insaan ke liye ek jaisa ya same hota hai

Fact: Nahi! Stress har insaan ke liye alag ho sakta hai. Ye jaroori nahi ki agar kisi insaan ke liye koi situation stressful hai toh woh doosre insaan ke liye bhi stressful hoga. Har insaan stress ko alag tareeke se respond karta hai. For e.g. kuch ke liye line mein khade hokar electricity bill pay karna stressful ho sakta hai lekin ye jaroori nahi ki yahi situation kisi doosre ke liye bhi stressful ho.

  1. Stress bahut common hai aur aap kuch nahi kar sakte

Fact: Not Exactly. Effective planning se stress ko aasani se manage kar sakte hai. Iisme apne problems ko solve karna, priorities set karna, apne partner se apne problems ko discuss karna, healthy lifestyle jeena ya kuch aur ho sakta hai.

 

For Further Reading

Understanding the Stress (in English)

Stroke: Brain ka Attack