About Your Mood  Mood & Stress

Learn To Control Stress

Stress is difficult to define because it means different things to different people. You may feel physical stress, which 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.

And much of our stress comes from less dramatic everyday responsibilities. In response to these daily strains, your body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to you muscles. This response is intended to help your body react quickly and effectively to a high-pressure situation. However, 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.

How do I know if I am suffering from stress?

Remember, each person handles stress differently. Some people actually seek situations that 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 tolerate, while others take it in stride. The key to handling stress is determining your personal tolerance levels for stressful situations.

Stress can cause physical, emotional and behavioral disorders that 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.

Tips for reducing or controlling stress

Determine your personal tolerance level for stress and try to live within those limits. Learn to accept or change stressful and tense situations whenever possible.

Be realistic. If you feel overwhelmed by some activities, learn to say no. Eliminate an activity that is not absolutely necessary.

Shed the "superman/superwoman" urge. No one is perfect; so don't expect perfection from yourself or others. 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 just clear your mind.

Visualize. Use your imagination and picture how you can manage a stressful situation more successfully.

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 thirty minutes of physical activity benefits both the body and the mind.

Hobbies. Take a break from your worries by doing something you enjoy like gardening, painting, or golfing. Schedule time to indulge your interest.

Healthy life style. 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 can make a world of difference. 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. Make allowances for other's opinions and be prepared to compromise.

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.

Where to Get Help

Help may be as close as a friend or 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 employee assistance professional. They may suggest you visit with a psychiatrist, psychologist, social worker or other qualified counselor.

Source: National Mental Health Association