Σημείωση : Στο παρακάτω άρθρο ό όρος άγχος χρησιμοποιείται για να αποδοθεί ο αγγλικός όρος στρες για τον οποίο δεν υπάρχει αντίστοιχη στην ελληνική γλώσσα λέξη.
Ο πιο πλατιά χρησιμοποιούμενος ορισμός του άγχους δίνεται από τον Richard S Lazarus ο οποίος υπογραμμίζει ότι το άγχος είναι μια κατάσταση (ή ένα συναίσθημα), κατά την οποία το άτομο θεωρεί ότι οι απαιτήσεις ξεπερνούν τα προσωπικά και κοινωνικά αποθέματα που έχει στη διάθεσή του να κινητοποιήσει. Μ’ άλλα λόγια, το άγχος είναι μια σειρά λειτουργιών με τις οποίες ένας οργανισμός βιώνει, αξιολογεί και αντιδρά στις συνθήκες κινδύνου από το εξωτερικό ή εσωτερικό του περιβάλλον, π.χ. η χρονική προθεσμία για την τέλεση μιας εργασίας που πλησιάζει, ενώ δεν έχει ολοκληρωθεί το έργο. Επομένως, το άγχος γεννιέται από ένα πρόβλημα που απαιτεί αντιμετώπιση μέσω της προσέγγισης του, η οποία όμως, δεν είναι εφικτή στην παρούσα χρονική στιγμή. Μέχρι να φτάσει αυτή η κατάλληλη χρονική στιγμή, είμαστε αγχωμένοι (π.χ. έως ότου ολοκληρωθεί η εργασία χωρίς να παρέλθει το χρονικό περιθώριο).
Κατά τη διάρκεια του άγχους ενεργοποιούνται σωματικές αντιδράσεις όπως αύξηση των παλμών της καρδιάς, αλλαγή της ροής του αίματος, αλλαγή της αναπνοής σε γρήγορη και επιπόλαιη, εφίδρωση, σύσπαση μυών κ.α. Ο στόχος είναι να προστατευθεί ο οργανισμός από την απειλή, αλλά δυστυχώς, η κινητοποίηση του σώματος έχει και αρνητικές συνέπειες όπως ότι γινόμαστε ευερέθιστοι, μειώνεται η αποδοτικότητά μας, δεν έχουμε την ικανότητα να εκτελούμε ακριβείς και ελεγχόμενες κινήσεις ή δυσκολευόμαστε να παίρνουμε σωστές αποφάσεις. Ως αποτέλεσμα, μπορεί να προκληθούν κάποιες αλλαγές στη συμπεριφορά, όπως υπερβολικό κάπνισμα, κακές διατροφικές συνήθειες, μείωση των ωρών του ύπνου ή απουσία σωματικής άσκησης. Στο βάθος του χρόνου, οι αλλαγές αυτές μπορεί να ενοχοποιηθούν για την ανάπτυξη καρδιακών παθήσεων, κακή κατάσταση του ανοσοποιητικού συστήματος (π.χ. περισσότερα κρυολογήματα ή ρευματοειδής αρθρίτιδα), πονοκεφάλους, σύνδρομο ευερέθιστου εντέρου και τελευταία υπάρχουν στοιχεία που συνδέουν το χρόνιο άγχος με κάποιες μορφές καρκίνου, αλλά και με ψυχικές διαταραχές όπως οι αγχώδεις διαταραχές και η κατάθλιψη. Με βάση τα παραπάνω, η διαχείριση του άγχους κρίνεται απαραίτητη.
Ως διαχείριση άγχους ορίζεται οποιαδήποτε μέθοδος, διαδικασία ή δραστηριότητα που βοηθά στη διατήρηση κατάστασης ηρεμίας ή μειώνει τα επίπεδα άγχους, στρες ή θυμού. Ξεκινά με την αναγνώριση των ερεθισμάτων που εκλύουν την πίεση ή την ένταση. Στη συνέχεια ακολουθούνται τεχνικές όπως :
- επίλυση προβλήματος, δηλαδή συστηματική ανάλυση των συνθηκών που ευθύνονται για την ύπαρξη δυσκολιών σε διάφορους τομείς και επιλογή του ορθότερου τρόπου αντιμετώπισης
- εκπαίδευση στη «θετική» συμπεριφορά και τη διαχείριση θυμού
- διαχείριση χρόνου
- συστηματική σωματική άσκηση – βοηθά στη μείωση των φυσιολογικών αντιδράσεων του άγχους και παράλληλα δυναμώνει την καρδιά, επομένως, μειώνει την ευαισθησία σε καρδιακές παθήσεις
- εκπαίδευση στη διαφραγματική αναπνοή – ένας τρόπος να επαναφέρουμε το λειτουργικό ρυθμό και βάθος της αναπνοής μας που όταν είναι υπερβολικά γρήγορη ή επιφανειακή, μέσω μιας χημικής διαδικασίας που ονομάζεται «αλκάλωση» δημιουργεί αίσθημα δύσπνοιας, ταχυκαρδία και άλλες δυσάρεστες σωματικές αισθήσεις
- εκπαίδευση στη χαλάρωση – όλες οι τεχνικές που βοηθούν στη συνειδητοποίηση της έντασης στο σώμα και εκμάθηση ασκήσεων μέσω των οποίων επαναφέρεται η αρμονία και η ηρεμία
- ανεύρεση και εμπλοκή σε δραστηριότητες που μας ευχαριστούν
Η βασική έννοια της διαχείρισης άγχους είναι η επαναφορά κορμιού και σώματος σε αρμονία που έχει χαθεί εξαιτίας των πιέσεων που δεχόμαστε από το εργασιακό ή το κοινωνικό περιβάλλον. Ακολουθεί βασικές αρχές, εύκολα εφαρμόσιμες σε οποιαδήποτε χρονική στιγμή. Το μόνο που απαιτείται είναι η πειθαρχία και η δέσμευση στην αλλαγή των συμπεριφορών και πρακτικών που μέχρι τώρα συντηρούν το πρόβλημα. Αν αυτό δεν είναι εύκολο να γίνει με την προσωπική προσπάθεια, καλό είναι να αναζητείται επαγγελματική βοήθεια.
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