Self-care is a mental health action that employees take alone. Symptoms of mental illness initially manifest as physical fatigue, behavior, and simple mental changes. People who are unaware of their mental health are often overlooked because there are few sudden and serious illnesses and many mild symptoms.
However, if the company provides mental health education properly, each employee can quickly detect physical and mental changes and take action on their own.
Awareness and coping with stress
Self-care is listed as one of the four mental health care in the Guidelines for maintaining and improving the mental health of workers (Ministry of Health, Labor and Welfare, published in 2006). When promoting mental health, it is important that workers themselves recognize stress, acquire the knowledge and methods to cope with it, and put it into practice. To be aware of stress, it is important to understand stressors and stress reactions to mental health, and to be able to correctly recognize your own stress and mental health.
Mental and physical reactions due to stress
The response to stress can be divided into three aspects: psychological, physical and behavioral. Psychological responses to stress include anxiety and depression (depressed mood, decreased interest / interest), irritability, decreased motivation, and decreased concentration. Physical stress reactions include insomnia (difficulty sleeping) and waking up (waking up late at night), simple discomfort, headache and stiff shoulders, back pain, eye fatigue, dizziness and palpitations, and abdominal pain. There are some symptoms like loss of appetite, constipation and diarrhea. Behavioral stress responses include increased drunkenness and smoking, increased appetite, withdrawal symptoms, increased absenteeism and delay, increased work errors, and increased happy hats.
When stress is managed correctly, these stress responses gradually decrease and improve. However, if it lasts for a long time, it can be a sign of excessive stress. It is recommended that you look back on your daily life and come up with a way to deal with stress well (how to deal with it). Also, if these symptoms are severe or last a long time, it is advisable to consult a specialist (psychiatry, psychosomatic medicine).
How to deal with stress
I tend to have a negative image about stress, but stress itself is not bad. Stress is simply tension and relaxation. Whether you feel nervous (stressed) in the same situation or think of it as an opportunity for personal challenge and growth, the sense of accomplishment and self-confidence depends on the person. Also, even for the same person, the way of thinking changes according to age, years of service, surrounding environment, etc. For example, night shifts, which were fine when they were young, became a burden as they got older. The way you perceive and feel things also affects the way you deal with stress effectively.
The behavior of coping with stress is called coping with stress, but those who do not suffer from it are doing well.
Additionally, for nurses, daily self-study and technical training will allow them to confidently support patient care and healthcare, helping to reduce the stress associated with work. Devising communication to reduce the stress of interpersonal relationships can be effective. Good sleep and a balanced diet are important to improve resistance to stress. In addition, there are workouts such as autogenic that consciously controls the physiological response to stress to avoid physical symptoms caused by stress. You should also make your hobbies and life rewarding so that you can relieve stress on a daily basis.
Ways to deal with stress
v Consultation with others
Instead of dwelling alone, talk to your family, coworkers, and friends about your anxiety, worry, and stress. Even if you are not an expert, you can control your emotions and get rid of stress just by talking to someone. Even if you do not have a piece of advice, just asking yes, yes will make you feel better. You can also organize your thoughts by talking and find your solution path.
Some workplaces have a counseling desk, so check the counseling desk at your workplace. Public institutions also have a free consultation desk where you can get expert advice, so use it. Talk to your healthcare professional if you continue to have physical or mental disorders.
v Three R’s for stress coping
Stress builds up even if you don’t notice it. It is difficult to recover after getting tired. Incorporating the 3Rs daily, taking the proper breaks, and addressing them early will help prevent stress-induced illness.
- Rest: Rest, rest, sleep.
It is important to turn it on and off to get enough rest. It is also effective to consciously take a short break before feeling tired, such as getting up and walking or drinking coffee while working.
- Recreation: Hobbies / entertainment and distractions such as exercise, travel, and gardening.
It is important to have a hobby for relieving stress. Take even one hour of recreation a week and focus on what you love to distract yourself from the stresses of everyday life.
- Relaxation: Relaxation such as stretching, meditation and music, aromatherapy.
Incorporate relaxation techniques that stabilize your mind, such as calming your breathing and relieving muscle tension. It is also important to take time to relieve tension, such as meeting with family and close friends.
v Healthy lifestyle
Lifestyle is also said to influence depression and the development of depression. Professor Breslow from the University of California in the United States proposed the following seven health habits based on the results of research on the relationship between lifestyle and physical health (illness, symptoms, etc.) . A healthy lifestyle is the foundation of self-care.
- Get 7-8 hours of sleep
- Be sure to eat breakfast
- I don’t eat much snacks
- Keep normal weight
- Exercise moderately
- Do not smoke
- Try to drink properly