Stress results from an interaction between environmental triggers (potential stressors) and our internal responses and reactions to them.

shutterstock_113193841Stress is highly individual so what stresses one person may not stress another. We can also create stress entirely internally through our thinking when, for example, we worry about something which never happens.

Feeling stressed from time to time is a normal part of living. However, chronic stress is a significant risk to our mental and physical health. Learning effective stress management principles and techniques.can have a major positive impact on our health and wellbeing.

SYMPTOMS

Symptoms of stress include musculoskeletal tension and pain, insomnia, irritability, difficulty “switching off” and relaxing, gastrointestinal symptoms including reflux and irritable bowel syndrome, tiredness and fatigue, mental rumination, procrastination, poor concentration, errors at work and negativity.                      

                                                                                                                                                                      VETERINARY STRESS

The veterinary profession is loaded with some significant potential stressors including long working hours, a high level of responsibility, difficult client and staff relations, euthanasia and it’s attendant difficulties, financial issues, unwanted treatment outcomes and litigation. Our personal strengths, vulnerabilities and coping skills also come in to play.

STRESS MANAGEMENT

(1) Look at what you can change and what you can’t.   

A foundation principle of stress management is to take control of what we can while accepting (coming to some sense of peace with) what we can’t. Can you prioritise sleep by disengaging from ‘screens’ earlier at night? Can you change your morning routine to ensure you start the day with good nutrition? Do you need to speak up to try to resolve or improve an interpersonal conflict? Do you need to seek professional help to proactively address anxiety and/or depression? Do you need to seek help from a colleague regarding a veterinary conundrum? 

(2) Reduce workload or life demands to what you can reasonably manage.

shutterstock_225274849It’s easy in the modern world to become overstretched and commit to more work and/or other activity than is good for us, leaving us feeling chronically tired and fatigued. It is important to take charge and keep our lives in balance by limiting our outgoing energy, where we can, to what we can reasonably manage. This may mean reducing working hours, saying ‘no’ at times to others wanting something from us, enlisting help or delegating and simplifying and reducing weekend activities. It’s important for we professional ‘helpers’ to have time out for ourselves.

(3) Prioritise daily self-care 

  • Adequate sleep (8hrs)
  • Good nutrition (3 balanced meals)
  • Time out
  • Exercise
  • Recreation / fun

(4) Learn mindfulness / meditation techniques

Learning these calming techniques helps us mentally and physically. In addition to training your mind and body to relax through activating the parasympathetic nervous system, it is now proven that meditation ‘rewires’ the brain, even after a short period of time. Wide-ranging benefits are possible including amelioration of anxiety, depression and insomnia, better emotional self-regulation, greater empathy, pain reduction, improved mental focus and decision-making.

Regular practice is best and learning in a group (there are courses in most communities) gives you social interaction with like-minded people as a bonus.

(5) Debrief with support networks

Talking out our problems and difficulties with a trusted and understanding confidant can help take the pressure down, even if temporarily. Sometimes, in ‘ventilating’ our stress like this, the input of someone whose wisdom and experience we value may help us clarify a solution or strategy if one is needed. Mentors can be particularly helpful in this regard while professional counsellors have the additional specific skills to help in a variety of ways.

(6) Seek help if you are struggling

All of us experience stress from time to time as a normal part of living. However, if stress becomes chronic it’s important to seek help earlier rather than later to prevent burnout. Chronic stress takes it’s toll on us mentally and physically and corrodes both our ability to function well and enjoy life.

shutterstock_185810315 Also there is a link between stress and both anxiety and depression, both of which need treatment and monitoring if they are problematic, persistent or worsening. As vets, we suffer from a higher incidence of both than the general population.

Counselling support, with medical support if needed, can help us clarify a way forward and develop healthy coping strategies, including valuable cognitive skills, which will make us more resilient regardless of our circumstances.