Dr Quratulain Zaidi
(BSc. Hons, MSc, MSc,
PhD).
Dr. Zaidi is a British-
qualified and registered
Clinical Psychologist,
and works as mental
health consultant for a
number of international schools in Hong
Kong and has her office in Central. She
is an expert in educational assessments
and specialises in family issues including
cybersafety, teen parenting, bullying,
eating challenges, and self-harm. Learn
more at
M
any people experience
stress on a daily basis.
Many of the stressors
are universal, including
work, relationships, financial issues,
health problems, parenting issues and,
sometimes, just daily hassles and
busy schedules.
Each of us experiences stress
differently. A situation may be perceived
as “stressful” by one person and
merely “challenging” to someone else,
depending on one’s past experiences,
thought patterns and available resources
to cope with the stress.
For most of us, when we find
ourselves in situations where there are
high demands on us, where we have little
control, where we don’t feel adequate,
where we may be harshly judged by
others and where consequences for
failure are high or unpredictable, we
tend to get stressed.
Chronic stress can interfere with
learning and memory, lower immune
function and bone density, increase
weight, blood pressure and cholesterol,
cue heart disease, and disrupt
healthy sleep patterns. Over time, the
physical effects can increase the risk
of depression and mental illness, and
lower life expectancy.
Learning to recognise your own
stressors, listening to your body signals
for stress and investing time in learning
effective coping strategies to deal with
these stressors can help reduce your
experience of stress.
Assess your stress
The first step in effectively managing
stress is to know just how much stress you
are experiencing. Take the following quiz
to better understand where you fall on
the perceived stress scale*.
In the last month, how often have you
(0=never, 1=almost never, 2=sometimes,
3=fairly often, 4=very often):
1. Been upset because of something that
happened unexpectedly?
2. Felt that you were unable to control the
important things in your life?
3. Felt nervous and “stressed”?
4. Found that you could not cope with all
the things that you had to do?
5. Been angered because of things that
were outside of your control?
6. Felt difficulties were piling up so high
that you could not overcome them?
Add up your points for your final score.
Below 10: Low stress
11-15: Moderately stressed
16-24: Extremely stressed
Over 20: Consider seeking professional help
Tools for coping
Here are ten techniques to help with stress:
1. Take a few deep breaths. Simply
choosing to take a deep breath before
reacting can change how you feel.
2. Manage time effectively. Make a
point to schedule time for yourself,
your family, your friends, and activities
that help you recharge. Take stock of
activities and relationships that don’t
enhance your career or personal life,
and minimise the time you spend
on them. Learn to respond to emails
within working hours. After work, allow
yourself to go offline. Prioritise your to-
do list and outsource some of the most
time-consuming tasks.
3. Tend and befriend. Invest in a network
of friends who help you cope in a
positive way. Make an effort to spend
real face-to-face time with loved ones
who are there to listen and support you.
4. Seek optimal physical health.
Developing healthy eating habits and
getting enough sleep are important to
combat the physical effects of stress.
5. Exercise regularly. Twenty to 30 minutes
of any aerobic activity, like walking,
running, hiking, swimming, biking –
done most days of the week – will help.
6. Get with the programme. Introducing
and practicing effective and
scientifically proven stress reduction
techniques – like progressive muscle
relaxation and mindfulness-based
stress reduction – will help.
7. Keep a journal. Journaling allows you
to clarify your thoughts and feelings.
8. Reflect, talk, listen, repeat. Effective
communication skills help reduce stress
in all areas of relationships.
9. Stay cool. Learn to respond and not
react to situations.
10. Know yourself. Understand your
underlying causes of stress and learn
to cope with them effectively.
*
Adapted fromCohen, S. (1994). Perceived Stress Scale.
Getting a grip on stress
Dr Quratulain Zaidi
offers proven tips for managing the stress in your life.
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