Coping with Stress

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.” Learning to cope with stress in a healthy way will make you, the people you care about and those around you become more resilient.

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. You may feel physical stress that 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 your muscles. This response is intended to help your body react quickly and effectively to a high-pressure situation.

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, may cause stress. Stress often accompanies the feeling of “being out of control.”

Remember, each person handles stress differently. 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.

As you read the following tips for reducing and controlling stress, remember, 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.

• Shed the “superhero” 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 10 to 20 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 30 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 lifestyle. 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. 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 are meeting constant opposition in either your personal or professional life, rethink your position or strategy. Arguing only intensifies stressful feelings. 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.

Go to the Polara Health Resources page to take a stress test or use a well-known tool, Holmes-Rahe Life Stress Inventory, used by health professionals to measure the amount of stress someone’s experiencing. All types of stress can be managed, though. If you’re having a difficult time dealing with stressors or have experienced a traumatic event, consider reaching out to a mental health professional. QCBN

By Deanna Eder

Deanna Eder is the director of marketing and communications at Polara Health.