Stress and You: Keeping Tabs on Stress Management
Understanding Stress
What is stress?
Stress is the body’s response to a situation that is new, unpleasant, or threatening. Sources of stress (stressors) can be big, small, positive, or negative.
What are some signs of stress?
- Physical signs may include faster heart beat and breathing, muscle tension, head ache, and fatigue.
- Emotional signs may include anxiety, anger, irritability, and depression.
- Behavioral signs may include quick temper, concentration problems, and isolation from others.
Is all stress bad?
No. In fact, some stress can be helpful. For example, it can give you energy. But too much stress or stress that lasts too long can cause or worsen health problems. These include high blood pressure, fatigue, chronic pain, diabetes, anxiety, and depression.
What are the benefits of managing stress?
There are many long-term benefits! Examples are helping to prevent and manage certain health problems, feeling more relaxed, and enjoying life more fully.
First Steps To Managing Stress
Accept what you cannot change.
For example, if you start getting stressed out while you are stuck in traffic, tell yourself to stop. then say, “There is nothing I can do about this situation. There is no reason to get stressed about it.”
Focus on what you can change.
Consider the previous example again. You know you can’t change the traffic flow. However, you may be able to reduce your stress level by leaving 15 minutes earlier next time.
Be positive.
Replace negative or unrealistic thoughts with positive ones. For example, if you’re going to a party, instead of saying, “I wish I didn’t have to go to this- it’s going to be awful,” say, “This could be fun. I might meet new people.”
Find some comic relief.
Ideas to get you laughing include watching a funny movie or TV show, or reading a good book.
Be grateful.
Focus on the good things in your life. Make a list. Include everything you’re grateful for! Keep it handy so you can read it often.
Time Management Tips
Get up on time.
This way you wont start the day off feeling rushed.
Set priorities.
Make a to-do list. Put important tasks at the top and work your way down. Check off tasks as you go.
Plan ahead.
Give yourself realistic deadlines for projects or tasks. If you’ve never done a certain task before, overestimate how long it will take.
Take breaks once in a while.
You’ll have more energy and be more efficient when you get back to your task.
Break big jobs into small chunks.
For example, if you need to write a report, set a realistic due date for each step in the process.
Get help.
For example, when you have too much to do and too little time to do it in, consider asking:
–Your children to do age appropriate chores.
–Your supervisor for ideas on how to work more efficiently.
–Your spouse, partner, or roommate to help you shop or cook.
Say no sometimes.
Its ok to turn down:
–An invitation to a social gathering.
–A request to volunteer at a school or work function.
–Any other optional activity or task.
If you have trouble saying no, it may help to get advice from a counselor or social worker.
Healthy Lifestyle Tips
Create a healthy eating pattern.
–Know how many daily calories are right for your gender, age, and activity level. Having more calories will lead to weight gain.
–Eat more vegetables and fruits with each meal. Choose more whole-grain products. choose fewer items high in calories, saturated or trans fats, sodium, cholesterol, and added sugars.
Get enough physical activity.
–Get at least 150 minutes of moderate- or 75 minutes of vigorous- physical activity each week.
–Try to spread out your activity throughout the week, getting at least 10 minutes at a time.
–In addition, do muscle-strengthening exercises at least 2 days each week.
Be sure to consult your health-care provider before starting an exercise program.
Get enough sleep.
Most adults need 7-9 hours a night. If you have trouble falling or staying asleep, follow these tips:
–Avoid caffeine in the late afternoon and evening. Don’t eat, exercise or drink alcohol right before bedtime either.
–Try to go to sleep and wake up at about the same time each day.
–Do something relaxing right before bed. For example, take a hot bath or do a relaxation technique. (see next section)
Make other healthy choices.
For example:
–Limit alcohol- or don’t drink at all. Ask your health-care provider what is best for you.
–Cut back on caffeine. Drink plenty of water and other decaffeinated beverages.
–If you smoke, get help to quit. Talk to your health-care provider. Or visit www.smokefree.gov
Relaxation Techniques
Deep breathing.
–Relax your arms and shoulders.
–Close your eyes. slowly breathe in through your nose. You should feel your stomach rising.
–Exhale slowly through your mouth. Try to empty your lungs completely and let your stomach fall.
–Repeat several times until you feel calm and relaxed. Practice daily.
Progressive muscle relaxation.
–Wear loose, comfortable clothing. sit in a favorite chair and lie down.
–Begin with the muscles in your face. Frown hard for 5-10 seconds and then relax.
–Move on to your jaw. Tense and relax. Then, move on to other muscle groups until you’ve tensed and relaxed your whole body.
Visualization
–Sit or lie down in a comfortable position.
–Imagine a pleasant, peaceful scene, such as a lush forest or a sandy beach. Picture yourself in this setting.
–Focus on the scene for a set amount of time. then gradually return to your other activities.
Meditation.
–Wear loose, comfortable clothing. Sit or lie down in a comfortable position.
–Close your eyes. Concentrate on a calming word, thought, or object.
–If other thoughts enter your mind, don’t worry. Just return your focus to your thought, word, or object.
–If you’re having trouble, try repeating a word or phrase over and over, such as “let go” or “breathe.”
-Gradually, you’ll begin to feel more relaxed.
More Stress Management Tips
Enjoy yourself.
Taking time for fun and relaxation is a great way to reduce stress! Ideas include:
–Having dinner with friends.
–Listening to relaxing music.
–Working on a hobby.
Staying organized.
–Doing so will help you find things more quickly, which can reduce stress. For example:
–Use a calendar or daily planner to keep track of appointments and deadlines.
–Keep papers, bills, and other important documents in a filing cabinet.
–Reduce clutter. Donate, recycle, or toss items that you don’t use.
Keep anger under control.
Uncontrolled anger can cause a lot of problems, including stress. When you start to get angry, stop what you are doing. Try a relaxation technique, or take a walk, for example. Try not to say or do anything you might regret later.
Share your feelings.
Talk about the stress in your life with a trusted person, such as a friend, relative, or a spiritual leader.
Write about stress.
Use a notebook or journal to record thoughts about the stressors in your life and ways to reduce them.
Get professional help, if needed.
–Your health-care provider can offer information on exercise, nutrition, and relaxation.
–If you have an employee assistance program (EAP) at work, it may offer free counseling and referrals.
–Mental health centers provide counseling, classes, and a variety of services, including referrals.
