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Reducing The Stress in Your Life
What is Stress?
Stress is the way that we respond to change in our lives. It is the way our bodies react physically, emotionally, cognitively, behaviorally to any change in the status quo. These changes do not have to be only negative things; positive change can also be stressful. Even imagined change can cause stress.
Stress is highly individual. A situation that one person may find stressful may not bother another person. Stress occurs when something happens that we feel imposes a demand on us. When we perceive that we cannot cope or feel inadequate to meet the demand we begin to feel stress.
Stress is not all bad. We need a certain amount of stress in our lives because it is stimulating and motivating. It gives us the energy to try harder and keeps us alert. When we find ourselves in situations that challenge us too much we react with the “fight or flight” stress response. Stress actually begins in our brains and it is expressed in our body. Once w perceive a stress our body sends our chemical messengers in the form of stress hormones to help our bodies handle the stress.
Chronic Stress
Stress hormones are important to help us meet the demands of stress occasionally but if they are repeatedly triggered disease will occur. Our body does signal us when we are we are experiencing the effects of chronic stress.
Physical Symptoms
headaches
Tension
Fatigue
Insomnia
Muscle aches
Digestive upset
Restlessness
Appetite change
Alcohol, tobacco, drug use
Mental Symptoms
Forgetfulness
Low productivity
Confusion
Poor concentration
Lethargy
Negativity
Busy mind
Emotional Symptoms
Anxiety
Mood swings
Irritability
Depression
Worrying
Little Joy
Anger
Resentment
Impatience
Social Symptoms
Lashing out
Decrease sex drive
Lack of intimacy
Isolation
Intolerance
Loneliness
Decrease in social activities
Desire to run away
Spiritual Symptoms
Apathy
Loss of direction
Emptiness
Loss of life’s meaning
Cynicism
Unforgiving
Feeling s of martyrdom
Managing Stress
Being able to manage stress is important in order to live healthy, happy and productive lives.
Negative Coping
Ignoring the problem, Withdrawal, Procrastination, Alcohol/drug use, Smoking, Overeating, Inactivity, Over committed, Buying things
Positive Coping
Become aware of your reactions, Maintain a healthy balanced diet, Exercise regularly, Balance work and play, Practice relaxation techniques, Meditate
Develop a support system, Pace yourself, Simplify your life
Self-Care Techniques
Daily choices to care for oneself helps one’s feelings of worth, and increases a sense of well-being.
Deep slow diaphragmatic breathing
Listen to relaxation tapes
Avoid caffeine
Use positive affirmations
Do something you love
Allow extra time for projects
Leave work at the office
Do not ruminate over the past
Try to live in the present
Take brisk walks
Listen to your body’s signals
Finish what you start
Do less, enjoy more
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