Managing stress : Simple techniques for busy Nigerians
What is Stress?
This may seem like a rather obvious question. Everyone knows what stress is, or at the very least, knows when they are experiencing it firsthand or witnessing its effects on someone close to them. Did you also know that stress is natural? Yes! Stress is the physiological and psychological way human beings react to changes, events, situated that disrupt our body's balance.
Stress is that feeling when you can't seem to sit still, when your thoughts are racing and you feel out of control. Your body feels tense, as if tied into a knot. You feel revved up but can't figure out where to direct your energy. Time pressures weigh down on you, concentration seems difficult.
As a Nigerian, you cannot escape stress as we are living in a developing almost failing country. Where you get stressed from living life and carrying on life functioning tasks such as; going to the market, going to the bank, attending a lecture with over 500 students in a 100 seater classroom. On your way back you could meet an angry bus driver who would unconsciously make life more stressful.
The Intense pressure you feel in your neck, in your back, in your belly. You notice your hands are shaking. There is, perhaps, an increase in sweating in your palms. Your heart rate has increased, and your heart feels troubled. This is stress, or at least some of the symptoms. As you will learn, there are many others that you will learn to recognize, and understand how they develop. Though people experience stress in different ways which means that stress is relative that is, what stresses you could give me pleasure andvice versa. This is due to our respective perceptions; if you view a situation/task as negative, you would feel stressed as there would be a release of the fight or flight hormone - Adrenaline. And if you see a situation/task as positive, you would feel relaxed or happy and the happy hormone -dopamine would be released.
Symptoms of Stress
There is a fairly good possibility that you are experiencing some degree of stress in your life right now, perhaps this very minute. Why not if not? Especially if you're born and living in Nigeria. How do you know when you're stressed? Stress symptoms are your body's way of getting your attention to tell you: look, you’ve got to get your act together. I'm a little tired of you running me over my breaking point. I'm going to annoy you until you do something about this situation. And if you don't pay attention to me, well then, I'll just have to figure out more ways to get to you. If your body could talk to you, it might communicate these messages. The problem is that stress symptoms are not always obvious and direct; sometimes they canbe disguised or rather subtle and their messages somewhat clouded.
The symptoms are divided into four main categories;
1. Physiological : Heart palpitations, Sweating, Drymouth, Fatigue, Insomnia, Nausea, Dizziness, Loss of appetite, High blood pressure, Weight Loss or gain. (If you're a Nigerian living in Nigeria the former is most likely your story)
2. Cognitive : Impaired memory, Disorientation, Unrealistic demands, Disasterizing, Illogical Thinking, Excessive blame, Obsessiveness, Loss Of Humor, Suicidal thoughts, Delusion. (Nigerians call it delulu)
3. Emotional : Fear, Worry, Panic, Guilt, Anger, Denial, Hopelessness, Numbness, Depression, Despair, Impatience.
4. Behavioral : Crying, Rage, Withdrawal, Substance abuse, Self-medication, Impulsiveness, Phobias, Hyperactivity, Lethargy, Aggression, Rambling, Insomnia, Loss of Appetite.
Health Complications of Stress
Stress, even though it's a normal phenomenon, can lead to detrimental health complications. You know what's more crazy? You will get more stressed trying to treat them because of the poor medical system in Nigeria. So in all you do, avoid them. These are the health complications;
1. Cardiovascular Issues : Stress can increase blood pressureand lead to heart diseases such as hypertension, heart attack, increased blood pressure. This is as a result of the excess Cortisol hormone released. In case you didn't know, Cortisol is a steroid hormone that your adrenal glands, the endocrine glands on top of your kidneys, produce and release. Cortisol affects several aspects of your body and mainly helps regulate your body's response to stress.
2. Gastrointestinal Problems : When stress activates the fight-or-flight response in your central nervous system, it can affect your digestive system by; Causing your esophagus to go intospasms, Increasing the acid in your stomach, which results in indigestion, making you feel nauseous (I know you want to waste that food but please don't! Food is expensive in this country.) leading to diarrhea or constipation. In more serious cases, stress may cause a decrease in blood flow and oxygen to the stomach, which could lead to cramping, inflammation, or an imbalance of gut bacteria. It can also exacerbate gastrointestinal disorders, including:
3. Weakened Immune System : Stress can suppress the immune system, making the body more susceptible to infections and illnesses. Stress is associated with changes in the functioning of immune cells. That is, there is a relatively large decrease in both lymphocyte proliferation and natural killer cell activity in individuals who have experienced stress. There seems to be some connection between the duration of the stress and the amount of immune change. For example, the longer the stress, the greater the decrease in the number of specific types of white blood cells. It also appears that inter personal stress (such as bereavement or divorce) produce different immune outcomes compared with the stress due to exams or unemployment.
4. Weight Gain or Loss : Stress may lead to unhealthy eating habits, causing weight gain (especially due to high cortisol levels) or loss, depending on the individual's response. But take it from me; if you're a Nigerian living in Nigeria you're definitely going to lose weight rather than adding.
5. Chronic Pain : Stress can lead to conditions such as headaches, migraines, and musculoskeletal pain (like back or neck pain). This is the typical dilemma of a Nigerian because tell me why my house is so far from school? And guess what? There are no inter school transport services and I'm to attend classes everyday. This is relatable to a high number of Nigerian students.
6. Diabetes : Chronic stress can affect blood sugar levels, contributing to the onset or worsening of diabetes. Stress can affect a person’s hormone levels, potentially disrupting how well insulin works. It can activate the hypothalamic pituitary adrenal axis and the sympathetic nervous system. This can cause hormonal changes, such as higher cortisol levels and lower levels of sex hormones. The levels of these hormones affect insulin levels. Cortisol is commonly known as the stress hormone. It can also stimulate the production of glucose in the body and raise a person’s blood sugar thereby leading to diabetes.
7. Substance Abuse : To cope with stress, some individuals may turn to drugs, alcohol, or smoking, which can lead to addiction and further health problems. (Please don't take any substance that could endanger your health. Nigerian medical structure is almost as bad).
8. Skin Issues : When the mind or body become distressed (by areal or unreal threat), our brain secretes hormones that induce the release of cortisol, a stress hormone, from our adrenal glands. Our skin has receptors for this stress hormone, and their activation resultsin various changes to our skin, such as: Increased inflammation, impaired wound healing, more oil and sebum production, impaired resistance to infection. There's this phrase I stand by “Don't let your skin look like your problems.” So my dear, above anything invest in skincare.
Stress vs Fatigue
I thought they meant the same thing. I would find myself saying “I'm fatigued!” because as a Nigerian, using big words unnecessarily is part of our lifestyle as we aim to look and sound smarter than our peers. Without further ado, here is the difference : Stress as we have treated is the response to a perceived threat/pressure, while fatigue is the result of prolonged stress. In lay man's terms, fatigue is a result of too much stress.
Are you stressed?
You're most likely stressed. Adulthood is stressful. But how stressed are you? You are probably expecting me to write a long list of symptoms but honestly I think that is not necessary as you know yourself. Only you can tell yourself the truth. Anytime you notice anything out of the ordinary, it could be your body's way of telling you it is stressed. Anytime you feel a little bit of discomfort from doing a task or being in a situation it may be a symptom of stress.
Managing Stress
1. Balance work and play : All work and no play, makes you a stressed person. Make time to work on your tasks and goals (like school work, chores, or practice). But be sure to make time for things you enjoy, too (like playing music, working out, playing games or spending time with friends). Even if it’s only a few minutes, daily time to relax and combat stress.
2. Plan yourself : Use a calendar or planning app to keep track of yourday to day activities as most times disorderliness can be a major cause of Stress. Fill in your class times, tests, and when assignments are due. Add your activities. Set out time to study for tests and work on assignments. Also set out time to do things you enjoy. Having a plan and a daily routine lowers stress. Personally, I don't use a calendar, I'll try to later on but what I do is that, before the day starts, I write out things I'm meant to do in my note app or my WhatsApp app (you probably have gotten access to the update on your WhatsApp that allows you to talk to yourself) so that as I set out to go on with my day, I would use it as a guide to know what I've accomplished and what I'm yet to accomplish. You don't want to go home and realize you forgot to buy the fish your mom sent you to buy from Mrs Nkechi. That feeling would add more stress to you. Avoid it by planning!
3. Stick to your plan : I'm not perfect, and I sometimes don't stick to my planning and the result is never funny. So don't be like me. Planning is as good as useless if you don't do what you plan. Make it a routine to look at your planner every day. Check off what you’ve done. Get ready for what’s coming up. Make a routine time to study. Keep on top of assignments. This lowers daily school work stress.
4. Ask for help when you need it : There is no need to die in silence - A closed mouth is a stressed person. Life in general is a big source of stress for many people. Keeping on top of it all isn’t always easy. If you need help preparing for tests, planning projects, or getting things done, ask a teacher, parent, tutor, or mentor to coach you. If you tend to procrastinate, pair up with a classmate to study or do homework at a set time. Do not pair up with someone who is a procrastinator as you because your life would just become more stressful than it is. Speak up when need be! You never can tell if the solution to your problem is in the mouth of another person.
5. Eat : What if the reason you're stressed is because of hunger? Or the reason you're stressed is because you're eating the wrong food? What you eat affects your mood, energy, and stress level. Don't eat too much because if you become obese, that would be more stress. Choose foods that are good for you. You don’t have to avoid all treats. Sometimes spend your money on good food!
6. Get enough sleep : After a long day of activities, you might feel like staying up late. Drop that phone and sleep! Going to bed late doesn’t leave enough time for sleep when you need to get up early for the next day. Without enough sleep, you’re more likely to feel stressed over the day’s ups and downs. Before I forget, do not sleep too much!
7. Exercise every day : Stress melts away when you’re working out, playing a sport, or dancing to your favorite music. Exercise does more than keep you fit. It’s a way to manage stress, lower anxiety and depression, and make your mood more positive.
8. Pray : Prayer is a communication between you and a supernatural being (God) nine out of ten times you're stressed because of situations beyond your control. Why not say a word of prayer? The mere thought of knowing that God hears you and is intentional about your well-being is a stress relief. Nigerians would say “God Abeg!”
9. Fall in love : Yes you! You single pringle! You probably think you're the most independent person alive and that's why you're stressed! Two heads are better than one. You don't have to do life on your own. For more drama in your life, I'd advise you to fall in love with a Yoruba man called “Femi” your life would never be the same.
10. Leave the country : Nigeria choke! Leave the country! Run away if you can, if you can't, go on a vacation out of your state, or in your state. Take your time to change scenery every here and there. It helps a lot.
Conclusion
Stress is an inevitable part of life, especially in a fast-paced, demanding environment like Nigeria. However, understanding what stress is, recognizing its symptoms, and acknowledging its effects on your mental, physical, and emotional well-being is crucial. While stress can push us to perform and adapt, prolonged or unmanaged stress can lead to serious health complications. It is therefore essential to cultivate effective stress management strategies—whether through planning, seeking support, engaging in physical activities, or finding joy in relationships and spirituality. Remember, stress is a natural response, but it doesn’t have to control your life. With mindfulness and proper self-care, we can transform stress into an opportunity for growth and resilience.
Tags: Stress, Managing stress
