จัดการความเครียดอย่างเข้าใจ เพื่อใจที่สมดุลและสุขภาพดี

Stress is a physical and mental reaction that occurs when a person faces pressure. If present in an appropriate amount, it has a positive effect as driving energy, like a taut bowstring that propels an arrow straight forward. We call this positive stress (Eustress) such as deadlines, competitions, or escaping danger. However, it becomes harmful if the pressure occurs too quickly without preparation, such as too much to handle or lasting too long, which deteriorates physical and mental health. We call this negative stress (Distress) which leads to health problems, chronic diseases, work issues, relationship problems, etc.
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Signs of Stress Many people may not realize they are experiencing chronic stress. Warning signs to watch for include 
<ul>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Insomnia or restless sleep </li>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Feeling tired, bored, or lacking motivation </li>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Irritability, anxiety, depression </li>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Headaches, muscle pain, or unexplained physical symptoms </li>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Behavioral changes such as eating more, smoking, or drinking alcohol more </li>
</ul>
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<h2>Why “Manage Stress”? </h2>
Neglecting stress can lead to various illnesses such as high blood pressure, heart disease, stomach ulcers, depression, or burnout. Learning to “manage stress” appropriately is an essential skill that helps us live a balanced life with good physical and mental health. 
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Stress Management is a method to control stress so it does not negatively affect the body, mind, and daily life. It helps reduce the severity and duration of stress, prevents health problems such as high blood pressure, depression, or heart disease, increases the ability to face problems and adapt to various situations, and promotes quality of life and work efficiency.
 
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<h2>Effective Stress Management Methods </h2>
<ol>
<li data-leveltext="%1." data-font="Tahoma,Times New Roman" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Deep breathing and relaxation helps reduce heart rate and calm the mind. People with chronic stress often breathe shallowly, rapidly, or hold their breath unconsciously. Practice deep, slow inhalation (expanding the belly) and deep, slow exhalation (contracting the belly) with mindfulness on the breath.  </li>
<li data-leveltext="%1." data-font="Tahoma,Times New Roman" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="2" data-aria-level="1">Physical movement and changing posture helps reduce stress and improve mood. At least take a walk in a park or walk in an air-conditioned mall with few people. Focus mindfully on each step. </li>
<li data-leveltext="%1." data-font="Tahoma,Times New Roman" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="3" data-aria-level="1">Get enough restful sleep Quality sleep (deep, full 8 hours) helps restore the brain, relax the mind, and improve concentration to face the next day’s challenges.  </li>
<li data-leveltext="%1." data-font="Tahoma,Times New Roman" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="4" data-aria-level="1">Talking it out If stress feels overwhelming, do not keep it to yourself. Talking with close friends, psychiatrists, psychotherapists, etc., helps reduce obsessive thinking alone. You often gain understanding, new perspectives, and helpful advice.</li>
</ol>
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<h2>When Should You See a Doctor? </h2>
If you feel stress is affecting your daily life to the point you cannot control your emotions or work normally, or if you have severe depression or anxiety, seeing a psychiatrist or mental health specialist is an appropriate option. Psychiatrists may consider prescribing anti-anxiety medication as needed to help improve concentration and promote restful, deep sleep.
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<h2>Signs Indicating You Should See a Doctor </h2>
<ul>
<li data-leveltext="" data-font="Symbol" data-listid="4" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Feeling stressed continuously for more than 2 weeks </li>
<li data-leveltext="" data-font="Symbol" data-listid="4" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Unexplained physical symptoms such as headaches, stomach pain, insomnia, loss of appetite </li>
<li data-leveltext="" data-font="Symbol" data-listid="4" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Severe mood swings such as irritability, sadness, or hopelessness </li>
<li data-leveltext="" data-font="Symbol" data-listid="4" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Behavioral changes such as withdrawal, avoiding social contact, short attention span, or frequent mistakes at work </li>
<li data-leveltext="" data-font="Symbol" data-listid="4" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Thoughts of self-harm or feeling unwilling to live </li>
<li data-leveltext="" data-font="Symbol" data-listid="4" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Using substances, alcohol, or risky behaviors to relieve stress </li>
<li data-leveltext="" data-font="Symbol" data-listid="4" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}" data-aria-posinset="1" data-aria-level="1">Have tried to manage stress on your own but no improvement </li>
</ul>
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<h2>Because Good Mental Health… Starts with Balanced Stress Care </h2>
In daily life, stress is unavoidable for everyone, whether from work, relationships, finances, or unexpected events. A certain level of stress may help stimulate better problem-solving, but excessive accumulation can harm both physical and mental health without realizing it. 
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When stress occurs, the body releases stress hormones such as adrenaline and cortisol which cause symptoms like rapid heartbeat, muscle tension, rapid breathing, as well as changes in mood and behavior such as irritability, anxiety, or lack of concentration. 
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<h2>Don’t Let Stress Be Something You Face Alone </h2>
Stress is not distant from anyone, and feeling emotionally exhausted is not anyone’s fault. Seeking care from a psychiatrist or mental health specialist is not shameful but a brave and important decision to properly care for your mental health.
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Because good mental health is the foundation for a balanced and happy life.
If you are feeling overwhelmed and emotionally tired, don’t let suffering stay with you too long.
Phyathai 2 Hospital is ready to care for you with understanding and without judgment
Meet a specialist psychiatrist to start inner care from today 
 
Dr. Sukmon Wipawipolkul
Head of Mental Health Clinic, Phyathai 2 Hospital

Stress is the body's and mind's reaction when facing pressure. At an appropriate level, it can stimulate energy, but if excessive, it may harm physical and mental health. Learning how to manage stress, such as practicing deep breathing, moving the body, getting enough rest, and consulting experts when necessary, can help prevent chronic diseases and create balance in life.

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