Thursday, December 1, 2011
HOW TO REDUCE, PREVENT, AND COPE WITH STRESS
It may seem that there’s nothing you can do
about your stress level. The bills aren’t going to stop coming, there will
never be more hours in the day for all your errands, and your career or family
responsibilities will always be demanding. But you have a lot more control than
you might think. In fact, the simple realization that you’re in control of your
life is the foundation of stress management.
Managing stress is all about taking charge:
taking charge of your thoughts, your emotions, your schedule, your environment,
and the way you deal with problems. The ultimate goal is a balanced life, with
time for work, relationships, relaxation, and fun – plus the resilience to hold
up under pressure and meet challenges head on.
Identify the sources of stress in your life
Stress management starts with identifying the
sources of stress in your life. This isn’t as easy as it sounds. Your true
sources of stress aren’t always obvious, and it’s all too easy to overlook your
own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that
you’re constantly worried about work deadlines. But maybe it’s your
procrastination, rather than the actual job demands, that leads to deadline
stress.
To identify your true sources of stress, look
closely at your habits, attitude, and excuses:
Do you explain away stress as temporary (“I
just have a million things going on right now”) even though you can’t remember
the last time you took a breather?
Do you define stress as an integral part of
your work or home life (“Things are always crazy around here”) or as a part of
your personality (“I have a lot of nervous energy, that’s all”).
Do you blame your stress on other people or
outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role
you play in creating or maintaining it, your stress level will remain outside
your control.
Start a stress journal
A stress journal can help you identify the
regular stressors in your life and the way you deal with them. Each time you
feel stressed, keep track of it in your journal. As you keep a daily log, you
will begin to see patterns and common themes. Write down:
- What caused your stress (make a guess if you’re unsure).
- How you felt, both physically and emotionally.
- How you acted in response.
- What you did to make yourself feel better.
Look at how you currently cope with stress
Unhealthy ways of coping with stress.
These coping strategies may temporarily reduce
stress, but they cause more damage in the long run:
- Smoking
- Drinking too much
- Overeating or undereating
- Zoning out for hours in front of the TV or computer
- Withdrawing from friends, family, and activities
- Using pills or drugs to relax
- Sleeping too much
- Procrastinating
- Filling up every minute of the day to avoid facing problems
- Taking out your stress on others (lashing out, angry outbursts, physical violence)
Learning healthier ways to manage stress
If your methods of coping with stress aren’t
contributing to your greater emotional and physical health, it’s time to find
healthier ones. There are many healthy ways to manage and cope with stress, but
they all require change. You can either change the situation or change your
reaction. When deciding which option to choose, it’s helpful to think of the
four As: avoid, alter, adapt, or accept.
Since everyone has a unique response to stress,
there is no “one size fits all” solution to managing it. No single method works
for everyone or in every situation, so experiment with different techniques and
strategies. Focus on what makes you feel calm and in control.
Dealing With Stress Overload.
Stress overload can easily be coped with and
handled by studying how to: slow down and relax; carry out relaxation
exercises, cope with new mechanisms. In some cases what is really need is some
professional help and medication to ease the level of stress that is being
experienced while the patient learns how better to cope with or eliminate this
stress.
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