Stress
Stress!
By Elmarie van Heerden – LifeWorks Personal Development Trainer
All stress isn’t bad! Eustress can help to initiate change; help us focus and even save our lives!
Distress (bad stress) happens when stress builds up.
Here are some tips to manage stress -:
- Recognize stressors and address it.
- Take a deep breath and count to 10! Enough oxygen in our brains help us relax and signals to the primitive part of the brain that all is well – there is not a tiger chasing us; we are safe.
- Stand up and stretch. Relaxation is the opposite of stress.
- SMILE to relax facial muscles. It is attractive too!
- Do a physical workout. Swim, gym, walk, dance– even doing household chores helps alleviate stress.
- Do yoga and meditate. By doing that, we ‘press pause’ and ground ourselves. It brings perspective.
- Assess your lifestyle – is it healthy i.t.o. sleep, diet and the social circle you are in?
- Learn to say NO.
- Ask for help. Even Atlas couldn’t bear the weight of the world on his shoulders.
- Go for counselling when you feel overwhelmed and “stuck”. You are not mad or bad when you merely have a wobble!
ANXIETY!
While worrying and feeling nervous is something that all of us experience, too much of it, is bad for you. Normal anxiety can become a problem if it is-: excessive, feels uncontrollable, is experienced as intrusive in your life, is persistent and causes you significant distress, or impairs your day-to-day living. This is when normal anxiety becomes generalized anxiety.
Anxiety (nervous energy) and depression (lack of energy) are often part of the same coin.
In the cycle of anxiety, a trigger (external or a thought or belief) causes feelings of panic, worry etc. It is validated by our conviction or beliefs about the trigger (rational or irrational) and that leads to behaviour (over control) which re-affirms and gives value to the trigger.
Cognitive or rational behaviour therapy as part of counselling, is helpful.
Dr Maultsby explains emotions (anxiety, depression, panic etc) using his ABC model:
A (situation) cannot cause C (emotion). It is B (what we think about A) that causes emotion.
We need to challenge our thinking to determine whether it is rational or irrational. Irrational thinking causes unnecessary emotional pain – worry, anxiety, panic, sadness etc. Rational thinking causes us to deal with challenging situations in a healthy way.
DEPRESSION!
“Having the blues” is known to most of us and it is not a lasting emotion. However, when feeling hopeless, stress and experiencing changes in sleep-, eating patterns and behaviour for more that 2 weeks, it is time to go for counselling.
There is first aid for depression:
- Write down 3 things that you are grateful for each day.
- Journaling: write down 3 positive, warm and loving thoughts, beliefs or statements about yourself.
- Exercise for at least 15 minutes every day. Exercise builds the belief that your behaviour matters.
- Attention training is to sit still and straight for at least 10 minutes at the same time every day and practice your breath coming and going.
- Practice conscious acts of kindness toward someone. The door to happiness is through altruism (selflessness) – this door opens outwards.
Practice these 5 habits for at least 21 days to imprint new conditioning and feel the difference – you have changed your negative thinking to positive thinking!
If you would like to talk, feel free to reach out to us. An LifeWorks therapist would be able to help.
Dr. Naeema Ali trained psychology and social worker students of UAE University. She is actively providing counselling support to cancer patients and their families. She launched an occupational therapy for cancer patients and cognitive behavioural therapy in Tawam.
Due to her continued support in oncology and ongoing support to cancer patients, Naeema received countless awards locally and international to recognize her achievements and skills. She has been invited to participate in various conferences and workshops around the world and invited as a guest speaker in various subjects that covers psychology.
She also joined Al Sayegh Medical Center as a Social Worker, providing comprehensive assessment and treatment services to children and families, in inpatient and/or outpatient settings, and communicates with referral sources as indicated by applying psychometric test, such as IQ Test, MMPI, Wechsler Test for children. Exhibit superior communication skills to uncover complicated mental health issues; develop and recommend treatment plans based on patient needs and diagnosis.
She continued working as a clinical psychologist providing counselling within the multi-cultural environment of the Emirates Airlines for the past 15 years. Her main task is providing mental health support to inflight and ground staff and addresses any problems, anxieties, or job-related stresses that they are dealing with. She uses her findings to help improve processes and behaviors of a patient to maintain a safe environment, to manage stress, overcome trauma, or avoid job-related conflicts. Cognitive Behavioral Therapy is the method Naeema is using to reduce the difficulties, anxieties, and stress that employee faces.
Naeema is also part of “ Shawer ”, the “Seek Our Advice”, and “We Listen To You” program of the Family Development Foundation of Abu Dhabi. The aim of the program was to promote family awareness and support a stable family life. It involves a group of community members who deal with family problems in a positive manner and provide individual and group counseling in social, psychological, and educational areas. They do so in a systematic way according to the needs of community members.
Besides “ Shawer ”, Naeema is also a volunteer of “ Friends of Cancer ” of Sharjah, supporting patients and their families to overcome the multitude psychological difficulties that they are experiencing due to cancer treatment as well as introducing some programs such as health education, self-care and some community programs wherein they can collaborate and share their experiences.
Area of interest:
-
Psycho-oncology
-
CBT
-
Psychometric Assessments
-
Children, Adults and Family therapy
Qualification and Membership:
-
Psychology graduation from the University of Wisconsin
-
Licensed by Community Development Authority
Dr. Mohammed Bardi M.B.B.S, M.D (Psychiatry) has worked under different capacities in clinical and hospital setups in Saudi, USA, and UAE. He comes with over 15 years of experience in mental health. He specifically worked with cases relating to schizophrenic, bipolar disorder, dual diagnosis, major depressive disorder with suicidal risks, anxiety disorders, Intellectual disabilities, Autistic spectrum disorders and attention deficit hyperactivity disorders (ADHD).
Area of interest:
-
Mood disorders
-
Anxiety disorders
-
Improving life skills (social skills, self- esteem, decision making, coping with stress, problem solving, and time management)
Qualification and Membership:
-
MBBS COLLEAGUE OF MEDICINE, KING SAUD UNIVERSITY 2003 (KKU).
-
ARAB BOARD OF MEDICAL SPECIALTIES IN PSYCHIATRY 2007
-
ANXIETY DISORDERS WORKSHOP (DIPLOMA), 2010
-
ADDICTION FELLOWSHIP UCLA, USA, 2010-2011
-
ADDICTION RESEARCH AND MATRIX TRAINING, ISAP, UCLA, LOS ANGELES, CA, USA 2014-2015
-
BACHELOR’S DEGREE OF MEDICINE AND SURGERY
-
ARAB BOARD OF MEDICAL SPECIALTIES IN PSYCHIATRY
-
ADDICTION FELLOWSHIP UCLA 2011, 2015
-
BETTY FORD CERTIFICATE, ADDICTION PROGRAM 2010
-
CDA) Licensed Psychologist
Therapeutic Approach:
-
At LifeWorks Holistic Counselling Center Dubai, Dr. Bardi works collaboratively within our expert multidisciplinary team, in treating a wide array of psychiatric conditions including:
-
Anxiety disorders
-
Substance use disorders
-
Mood disorders including depression and Bipolar affective disorders
-
Psychotic disorders (Schizophrenia and other psychotic disorders)
-
Personality disorders
-
Cognitive disorders including Dementia
-
Learning disabilities (intellectual disability disorders)
-
Child and adolescents’ disorders like Separation anxiety disorders, conduct
-
disorders and ADHD