An Cosantóir

www.military.ie the defence forces magazine | 29 STRESS CONTROl FOR lIFE Each person must assume the primary responsibility for his or her own stress control. No doubt, the Defence Forces can help to reduce stress in our personnel. However, no stress programme can be more important than the individual's own efforts. Part 1 1. dieT Poor diet and eating habits comprise performance, stamina and stress tolerance. Some substances intensify stress reactions. Limit or avoid caffeine, alcohol, refined sugars, fats and excessive salt. CAFFEINE Elevates blood pressure, heart rate, and the body's need for oxygen; Stimulates the cardiac muscle and central nervous system; Increases anxiety, sleeplessness and irritability; For less stress lighten up on the caffeine. ALCOHOL Negatively impacts performance, behaviour, judgement, and physical condition; Reduces the level of vitamins B and C in the blood and makes it more vulnerable to stress and disease; Suppresses rapid eye movement (REM) sleep that is vital for our ability to process traumatic experiences; If someone needs substance to manage stress, they also need professional assistance. 2. EXERCISE Increase muscle strength, lung capacity, blood flow and stamina; Lowers blood pressure, weight, stress chemicals and cholesterol levels; Improves sleep and self-confidence; Reduces the potential for injury during a mission and may limit the severity of the injury should one occur. EXERCISE TIPS Choose enjoyable activities; Follow doctor's advice; Use proper equipment; Warm up and stretch muscles; Graduals build up of activity intensity and duration. Train, NOT strain; If exercise causes pain, stop and get checked; Exercise 30 minutes every day; Walking only a mile a day reduces the risk of cardiac disease. 3. SMOKING Please stop, if you never smoked do not start; Nicotine intensifies a stress reaction; Nicotine depletes vitamins C and E and makes the body more vulnerable to stress- related diseases. 4. POSITIVE MENTAL ATTITUDE Stress is a challenge to be controlled and overcome; We have the powers to manage our stress. We think, categorise, remember, visualise, find humour and make decisions; Be flexible and do not take daily life too seriously; Find humour in difficult situations; Emotions should serve and not dominate us; Good thinking controls emotions; Do not jump to conclusions; get the facts; Avoid the distortions of self-blame and guilt; Admit mistakes and learn from them; Think first; do second; Get distress only about the important stuff; Stand tall; avoid pettiness; be a leader; Never do anything that would shame your unit, your family or yourself; your conscience is a good guide. 5. SPIRITUALITY A personal belief system is effective in stress control; People with a belief in a power beyond themselves cope with higher levels of stress for a longer time; Prayer, meditation and religious ceremonies are important for health. 6. RELAXATION Not the same as rest; Deliberate, purposeful quieting of the mind and body; Body chemicals produced by relaxation neutralise stress chemicals. DEEP BREATHING This effective relaxation technique can be performed virtually anywhere and at anytime. Here are some simple steps. Start with 3 very deep breaths as follows: Bring in the very deepest breath possible. Hold it for 1 or 2 seconds and release it over 8 seconds; Inhale through the nose and exhale through the mouth; Pause for 5-10 seconds between each deep breath, breathing normally while resting; Relax the body as much as possible as you take the very deep breaths. Proceed to 3 deep breaths. These are smaller in volume (about one- half of a very deep breath); Inhale through nose and hold for 10 seconds; Continue to relax the body; Exhale forcefully through the mouth; Rest and breathe normally between breaths. Finish with 3 normal sized, full breaths. Inhale through the nose. Hold for 10 –15 seconds. Exhale forcefully through the mouth. For more help and advice contact either the BpSSo, chaplain or Map or call one of the following: Careline 1800 409388 | Samaritans NI 08457 909090 | Samaritans 1850 609090 | AWARE 1890 303302

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