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Stress is a natural part of life.
Everyday there are responsibilities, obligations and pressures that
change and challenge you. In response to these daily strains your body
automatically increases blood pressure, heart rate, respiration,
metabolism, and blood flow to muscles. However, when this natural
response is prolonged or triggered too often without sufficient
adjustments to counter its effects, it can threaten your health and
well-being. Therefore, it is essential that you learn to cope with
these natural responses in order to avoid physical and/or emotional
problems.
Did you know?...
- 75-90% of visits to physicians are
stress related.
- Job stress is a major health factor
costing businesses an estimated $150 billion annually.
- Stress related disorders are a major
cause of rapidly increasing health care costs.
How Do I Know If I'm Suffering From
Stress And Tension?
Each person handles stress differently. Some people actually seek
out situations which may appear stressful to others. A major life
decision, such as changing careers or buying a house, might be
overwhelming for some people while others may welcome the change. Some
find sitting in traffic too much to take, while others take it in
stride. The key is determining your personal tolerance levels for
stressful situations.
Stress can cause physical, emotional,
and behavioral disorders which can compromise health, vitality, and
peace-of-mind, all of which may affect personal and professional
relationships. Too much stress can cause relatively minor illnesses
like insomnia, backaches, or headaches as well as potentially
life-threatening diseases like high blood pressure and heart disease.
Can you identify negative reactions
to stress and tension?
- Do minor problems and
disappointments upset you excessively?
- Do the small pleasures of life fail
to satisfy you?
- Are you unable to stop thinking of
your worries?
- Do you feel inadequate or suffer
from self-doubt?
- Are you constantly tired?
- Do you experience flashes of anger
over situations which used to not bother you?
- Have you noticed a change in
sleeping or eating patterns?
- Do you suffer from chronic pain,
headaches, or back aches
If you answered yes to most of
these questions, consider the following suggestions.
Tips For Reducing Or Controlling
Stress and Tension
As you read the following suggestions, remember that success will
not come from a halfhearted effort, nor will it come overnight. 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 or
ask someone else to help. You may be taking on more responsibility
than you can or should handle. If you meet resistance, give reasons
why you're making the changes. Be willing to listen to other's
suggestions and be ready to compromise.
Shed the "superman/woman" 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 ten to twenty
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 at all.
- 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 work load 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" work is very satisfying. It will
motivate you to keep going.
- Exercise. Regular exercise is
a popular way to relieve stress. Twenty to thirty 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 life style. Good
nutrition makes a difference. Limit intake of caffeine and alcohol
(alcohol actually disturbs, not helps, regular sleep patterns), get
adequate rest, exercise, and balance work and play.
- Share your feelings. A phone
call to a friend lets you know that you are not the only one having
a bad day, dealing with a sick child, or working in a busy office.
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're meeting constant opposition in either
your personal or professional life, rethink your position or
strategy. Arguing only intensifies stressful feelings. If you know
you are right, stand your ground, but do so calmly and rationally.
Make allowances for other's opinions and be prepared to compromise.
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, even "trapped" when another
person does not measure up. The "other person" may be a wife, a
husband, or child whom you are trying to change to suit yourself.
Remember, everyone is unique, and has his or her own virtues,
shortcomings, and right to develop as an individual.
Where To Get Help
Help may be as close as a friend or a spouse. But if you think
that you or someone you know may be under more stress than just
dealing with a passing difficulty, it may be helpful to talk with your
doctor, spiritual advisor, or local Mental Health Association. They
may suggest you visit with a psychiatrist, psychologist, social
worker, or other qualified counselor.
Source: National Mental Health
Association
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