|
Stress is a natural part of life. The expressions are familiar
to us, “I’m stressed out,” “I’m under
too much stress,” or “Work is one big
stress.”
Stress is hard to define because it means different things to
different people; however, it’s clear that most stress is a
negative feeling rather than a positive feeling.
Stress can be both physical and
mental.
You may feel physical stress which is the result of too much to
do, not enough sleep, a poor diet or the effects of an illness.
Stress can also be mental: when you worry about money, a loved
one’s illness, retirement, or experience an emotionally
devastating event, such as the death of a spouse or being fired
from work.
However, much of our stress comes from less dramatic everyday
responsibilities. Obligations and pressures which are both physical
and mental are not always obvious to us. In response to these daily
strains your body automatically increases blood pressure, heart
rate, respiration, metabolism, and blood flow to you muscles. This
response, is intended to help your body react quickly and
effectively to a high-pressure situation.
However, when you are constantly reacting to stressful
situations without making adjustments to counter the effects, you
will feel stress which can threaten your health and well-being.
It is essential to understand that external events, no matter
how you perceive those events which may cause stress. Stress often
accompanies the feeling of “being out of control.”
How do I know if I am suffering
from stress?
Remember, each person handles stress differently. Some people
actually seek out situations which may appear stressful to others.
A major life decision, such as changing careers or buying a house,
might be overwhelming for some people, while others may welcome the
change. Some find sitting in traffic too much to tolerate, while
others take it in stride. The key is determining your personal
tolerance levels for stressful situations.
Stress can cause physical, emotional and behavioral disorders
which can affect your health, vitality, peace-of-mind, as well as
personal and professional relationships. Too much stress can cause
relatively minor illnesses like insomnia, backaches, or headaches,
and can contribute to potentially life-threatening diseases like
high blood pressure and heart disease.
Tips for reducing or controlling
stress
As you read the following suggestions, remember that success
will not come from a half hearted effort, nor will it come
overnight. It will take determination, persistence and time. Some
suggestions may help immediately, but if your stress is chronic, it
may require more attention and/or lifestyle changes. Determine YOUR
tolerance level for stress and try to live within these limits.
Learn to accept or change stressful and tense situations whenever
possible.
- Be realistic. If you feel overwhelmed by some activities (yours
and/or your family’s), learn to say NO! Eliminate an activity
that is not absolutely necessary. You may be taking on more
responsibility than you can or should handle. If you meet
resistance, give reasons why you’re making the changes. Be
willing to listen to other’s suggestions and be ready to
compromise.
- Shed the “superman/superwoman” urge. No one is
perfect, so don’t expect perfection from yourself or others.
Ask yourself, “What really needs to be done?” How much
can I do? Is the deadline realistic? What adjustments can I
make?” Don’t hesitate to ask for help if you need
it.
- Meditate. Just ten to twenty minutes of quiet reflection may
bring relief from chronic stress as well as increase your tolerance
to it. Use the time to listen to music, relax and try to think of
pleasant things or nothing.
- Visualize. Use your imagination and picture how you can manage
a stressful situation more successfully. Whether it’s a
business presentation or moving to a new place, many people feel
visual rehearsals boost self-confidence and enable them to take a
more positive approach to a difficult task.
- Take one thing at a time. For people under tension or stress,
an ordinary workload can sometimes seem unbearable. The best way to
cope with this feeling of being overwhelmed is to take one task at
a time. Pick one urgent task and work on it. Once you accomplish
that task, choose the next one. The positive feeling of
“checking off” tasks is very satisfying. It will
motivate you to keep going.
- Exercise. Regular exercise is a popular way to relieve stress.
Twenty to thirty minutes of physical activity benefits both the
body and the mind.
- Hobbies. Take a break from your worries by doing something you
enjoy. Whether it’s gardening or painting, schedule time to
indulge your interest.
- Healthy life style. Good nutrition makes a difference. Limit
intake of caffeine and alcohol (alcohol actually disturbs regular
sleep patterns), get adequate rest, exercise, and balance work and
play.
- Share your feelings. A conversation with a friend lets you know
that you are not the only one having a bad day, caring for a sick
child or working in a busy office. Stay in touch with friends and
family. Let them provide love, support and guidance. Don’t
try to cope alone.
- Give in occasionally. Be flexible! If you find you’re
meeting constant opposition in either your personal or professional
life, rethink your position or strategy. Arguing only intensifies
stressful feelings. If you know you are right, stand your ground,
but do so calmly and rationally. Make allowances for other’s
opinions and be prepared to compromise. If you are willing to give
in, others may meet you halfway. Not only will you reduce your
stress, you may find better solutions to your problems.
- Go easy with criticism. You may expect too much of yourself and
others. Try not to feel frustrated, let down, disappointed or even
“trapped” when another person does not measure up. The
“other person” may be a wife, a husband, or child whom
you are trying to change to suit yourself. Remember, everyone is
unique, and has his or her own virtues, shortcomings, and right to
develop as an individual.
Where to Get Help
Help may be as close as a friend or spouse. But if you think
that you or someone you know may be under more stress than just
dealing with a passing difficulty, it may be helpful to talk with
your doctor, spiritual advisor, or employee assistance
professional. They may suggest you visit with a psychiatrist,
psychologist, social worker, or other qualified counselor.
Ideas to consider when talking
with a professional:
- List the things which cause stress and tension in your
life.
- How does this stress and tension affect you, your family and
your job?
- Can you identify the stress and tensions in your life as short
or long term?
- Do you have a support system of friends/family that will help
you make positive changes?
- What are your biggest obstacles to reducing stress?
- What are you willing to change or give up for a less stressful
and tension-filled life?
- What have you tried already that didn’t work for
you?
- If you do not have control of a situation, can you accept it
and get on with your life?
Other Resources:
For additional resources, please call 1-800-969-NMHA.
NMHA's Campaign for America's
Mental Health works to raise awareness that mental illnesses
are common, real and treatable illnesses and ensure that those most
at-risk receive proper, timely and effective treatment.
Call Ten Broeck Hospital at 502-426-6380 or 1-800-866-8876
|
