Stress Management

Coping with Stress

Stress in everybody's life is normal -- you can't escape it. However, there are some more healthy and beneficial ways to deal with it than others. For instance, drinking alcohol is actually not a good way to deal with stress over the long-term, but regular exercise is.

Six Myths About Stress

Stress is a part of our lives and theres no getting around it. But as much as we all live with it, many of us misunderstand some of the basics about stress and its role in our lives. Why does this matter? Stress has been indicted in many research studies in exacerbating very real physical illnesses everything from heart disease to Alzheimers disease. Reducing stress can not only help you feel better, but also live a longer, disease-free life. Lets look at some of the common myths surrounding stress.

Myth 1: Stress is the same for everybody.

Stress is not the same for everybody, nor does everyone experience stress in the same way. Stress is different for each and every one of us. What is stressful for one person may or may not be stressful for another; each of us responds to stress in an entirely different way. For instance, some people may get stressed out paying the monthly bills every month, while for others such a task isnt stressful at all. Some get stressed out by high pressure at work, while others may thrive on it.

Myth 2: Stress is always bad for you.

According to this view, zero stress makes us happy and healthy. But this is wrong stress is to the human condition what tension is to the violin string: too little and the music is dull and raspy; too much and the music is shrill or the string snaps. Stress in and of itself is not bad (especially in small amounts). So while stress can be the kiss of death or the spice of life, the key is to understand how best to manage it. Managing stress

makes us productive and happy, while mismanaging it may hurt us and cause us to fail or become even more stressed.

Myth 3: Stress is everywhere, so you cant do anything about it.

So is the possibility of getting into an automobile accident everytime we get into our cars, but we dont allow that to stop us from driving. You can plan your life so that stress does not overwhelm you. Effective planning involves setting priorities and working on simple problems first, solving them, and then going on to more complex difficulties. When stress is mismanaged, its difficult to prioritize. All your problems seem to be equal and stress seems to be everywhere.

Myth 4: The most popular techniques for reducing stress are the best ones.
No universally effective stress reduction techniques exist (although many magazine articles and pop psychology articles claim to know them!). We are all different our lives are different, our situations are different, and our reactions are different. A comprehensive stress management program tailored to the individual works best. But self-help books that can teach you many of the successful stress management techniques can also be of great help, as long as you stick to the program and practice the techniques daily.

Myth 5: No symptoms, no stress.

An absence of symptoms does not mean the absence of stress. In fact, camouflaging symptoms with medication may deprive you of the signals you need for reducing the strain on your physiological and psychological systems. Many of us experience symptoms of stress in a very physical way, even though stress is a psychological effect. Feeling anxious, shortness of breath, or simply feeling run down all the time can all be physical signs of stress. Feeling overwhelmed, disorganized and having difficulty concentrating are common mental signs of stress.

Myth 6: Only major symptoms of stress require attention.

This myth assumes that the minor symptoms, such as headaches or stomach acid, may be safely ignored. Minor symptoms of stress are the early warnings that your life is getting out of hand and that you need to do a better job of managing stress.

If you wait until you start feeling the major symptoms of stress (such as a heart attack), it may be too late. Those early warning signs are best listened to earlier rather than later. A change in lifestyle (such as exercising more) to deal with those early warning signs will be far less costly (in time and economics) than dealing with the effects of not listening to them.

The Impact of Stress

Stress often is accompanied by an array of physical reactions. These symptoms can be characteristic of other physical or mental disorders. A health care professional can rule out other causes after you have undergone a physical examination. Signs of stress can include the following:

sleep disturbance (insomnia, sleeping fitfully) clenched jaw grinding teeth digestive upsets lump in your throat difficulty swallowing agitated behavior, like twiddling your fingers playing with your hair increased heart rate general restlessness sense of muscle tension in your body, or actual muscle twitching noncardiac chest pains dizziness, lightheartedness hyperventilating sweaty palms nervousness stumbling over words high blood pressure lack of energy fatigue

Cognitive signs of stress include:

mental slowness confusion general negative attitudes or thoughts constant worry your mind races at times difficulty concentrating forgetfulness difficulty thinking in a logical sequence the sense that life is overwhelming; you cant problem-solve

Emotional signs of stress include:

irritation no sense of humor frustration jumpiness, overexcitability feeling overworked feeling overwhelmed sense of helplessness apathy

Behavioral signs of stress include:

decreased contact with family and friends poor work relations sense of loneliness decreased sex drive avoiding others and others avoid you because youre cranky failing to set aside times for relaxation through activities such as hobbies, music, art or reading

Recently, much has been reported about stress and its relationship to other health problems, such as heart disease, blood pressure anddepression. While research has not confirmed that having a hostile or aggressive personality (so-called Type A) directly causes cardiovascular disease, it may place you at greater risk, especially if your heart rate or blood pressure rise dramatically in response to everyday stress.

Stress also has been linked to suppression of the immune system, increasing your chances of becoming ill or altering the course of an illness if you already have one. In particular, it has been implicated as playing a role in cancer and gastrointestinal, skin, neurologic and emotional disorders, and even the common cold. Some studies have shown that relaxing while listening to soothing music can improve immune system functioning and, we can assume, help with our long-term health. Elevated blood pressure is another response to stress. Too much stress with little or no coping skills keeps the body revved up. Learning to relax can help lower your blood pressure. Elevated blood pressure always should be discussed with your family physician, who can help you sort out whether your elevated blood pressure is due to a medical or genetic condition or a reaction to uncontrolled stressors. If you do not end up identifying a method to handle your stress then it eventually can lead to a heightened sense of dysfunction. This may result in increased anxiety or a sense of depression because youre not mastering your world. Feeling depressed (for example, sad, pessimistic, hopeless or helpless) is a common reaction to stress. When these symptoms are temporary, they may simply be a reflection of lifes normal ups and downs. But if they persist for long periods of time, especially after the stressful situation has passed, you may have a problem that could benefit from professional help. When stress and anxiety escalate without a means to cope with the stress, they often are linked to many troublesome psychological and physiological conditions. Oftentimes, psychological distress accompanies and/or produces these conditions, which include:

amnesia sleepwalking multiple personality obsessive-compulsive disorders phobias generalized anxiety disorder hypochondriasis (fear and excessive complaints of bodily disease) high blood pressure

Since prolonged stress can impact your health, its important to develop positive coping mechanisms to manage the stress in your life.

How Does Stress Affect Us?

The subject of stress has become a favorite subject of everyday conversation. It is not unusual to hear ourselves talk with friends, coworkers, and family members about the difficulty we have with managing the stress of everyday living. We talk about being burned out, overwhelmed and losing it. We also hear and talk about our efforts to control the events that cause stress, and most of us understand the results of not controlling our reactions to stress. Yes, we know that stress may cause heart disease. But most of us are unaware of the many other emotional, cognitive and physical consequences of unmanaged stress.

Forty-three percent of all adults suffer adverse health effects from stress. 75 to 90 percent of all physician office visits are for stress-related ailments and complaints. Stress is linked to the six leading causes of deathheart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide. The Occupational Safety and Health Administration has declared stress a hazard of the workplace.

Stress is expensive. We all pay a stress tax whether we know it or not. And one in four people in a 2004 poll say theyve taken a mental health day as a result of work stress. While stress plays havoc with our health, productivity, pocketbooks, and lives, stress is necessary, even desirable. Exciting or challenging events such as the birth of a child, completion of a major project at work, or moving to a new city generate as much stress as does tragedy or disaster. And without it, life would be dull.

4 Tips To Change the Way You Deal with Stress

Dr. James C. Dobson once said there are very few certainties that touch us all in this mortal experience, but one of the absolutes is that we will experience hardship and stress at some point. Stress may be inevitable, but how we handle it is our choice. Stress is different for all individuals, so there is no cookie cutter solution to manage it. You may have to experiment

to find what works best for you. Finding healthy, positive ways to deal with stress will add to your overall well-being. When dealing with stressful situations, consider the four points below. They may aid in decreasing the amount of stress and changing the way you view it. 1. Nothing and no one can make you feel anything. How you feel and the way you deal with a situation is a choice. Im reminded of a counselor who would often state no one can drive your car unless you give them the keys. You cannot control others actions, but you can be responsible for your reactions. The serenity prayer states God grant me the serenity to accept the things I cannot change, the courage to change the things that I can, and the wisdom to know the difference. When applied, this can be a great stress reliever. Look at the situation and ask yourself is this something I can change? If so, start exploring positive ways to change the situation. If the situation cannot be changed, such as an illness or the economy, accept it for what it is. Accepting does not mean giving up. By accepting the situation and finding ways you can cope with what cannot be changed, stress can be drastically reduced.

2. Exchange attitude for gratitude. Our attitude has a profound effect on how we deal with situations. Negative attitudes affect our physical, spiritual, and mental wellbeing. When in a particularly stressful situation, try exchanging attitude for gratitude. When you are running late for a meeting because you are stuck in traffic, change your attitude. Instead of being frustrated about the traffic, find some gratitude. Look around and think of all the things you can be thankful for. Sometimes you can find gratitude in the smallest things. You can be thankful for life, health, strength, friends, family, nature, etc. Focusing on gratitude can definitely change your attitude.

3. Relax, relax, relax. Amidst the hustle and bustle of everyday life, sometimes we forget to take care of ourselves. If we do not help ourselves, how can we effectively help others? Relaxation rejuvenates the body, mind, and spirit and leaves us better equipped to handle stressful situations when they come. Try to find something that you enjoy and do it every day. If you can set aside time for relaxation, do it. Try to set aside a designated, uninterrupted time and stick to it. Many people state they dont have time to relax, but relaxation does not have to be timeconsuming. Relaxation can include periodic 5-10 minute breaks of breathing exercises

or watching your favorite show for 30 minutes. Relaxation can also include connecting with positive people. 4. Look at the big picture. Evaluate your stressful situation from a big picture point of view. Ask yourself how important is this? and will this matter in the long run? If the answer is no, its likely not worth your time and energy. Stress does not have to be a part of life. Success stress management is all about learning how and when to take control. Its important to remember that you control how stress affects you. You can control the stress or let stress control you. Dont underestimate the value of Doing Nothing, of just going along, listening to all the things you cant hear, and not bothering. - Poohs Little Instruction Book, inspired by A.A. Milne http://www.helpguide.org/mental/stress_management_relief_coping.htm