Ask an Expert – Stress Management

Question: I am finding both life and work to be very stressful and am having difficulties managing the pressure. How can a mental health professional help?

Steve Xu, Chair of Mental Health, gives his answer…

In modern life, stress is everywhere, particularly in a metropolitan city like Shanghai. For expatriates and their families, they often have even more stress to deal with including, but not limited to, stress from cultural and lifestyle adjustments. Understanding stress, both acute and chronic stress, and knowing how to effectively manage it, is a very important aspect of life in Shanghai.

Stress can have a potential negative impact on both our mental and physical health. Acute stress may cause post traumatic stress disorder, adjustment disorder, or a variety of other psychological issues. Chronic stress puts you at increased risk for depression, anxiety, insomnia, heart disease, obesity, diabetes, headaches, memory impairment, etc. In addition, stress can also affect your behavior leading to angry outbursts, over- or under-eating, alcohol or drug abuse and other problems.

If you are unable to control your stress levels, your stress may end up controlling you. Therefore stress management is an important tool to employ in order to achieve a sense of balance in your life. These include the following techniques:

• Engaging in physical activities
• Practicing relaxation techniques such as yoga, meditation, tai chi, etc.
• Reaching out for social support
• Simplifying your life
• Getting enough quality sleep
• Journaling by writing whatever comes to your mind
• Laughing whenever possible
• Thinking positively
• Being assertive when appropriate

If these techniques are insufficient, you may need to seek help from a mental health professional. A physiatrist or psychologist can help you manage stress and their negative effects; you do not have to face this challenge alone. Mental health professionals are trained to guide and empower you through the process of regaining a sense of normalcy in your life by doing the following:

1) Help asses your level of stress and identify the sources of the stress
2) Assist in identifying and changing unhealthy reactions to stress
3) Provide critical psychological support
4) Help you develop effective and individualized ways to deal with stress

Most importantly, when your stress levels lead to mental health issues such as depression, anxiety, adjustment disorder, etc., mental health professionals are able to immediately diagnose and treat you in a timely fashion, so you can get back to focusing on family, work and your life here in Shanghai.