Stress

STRESS is in all our lives. This issue specifically focuses on our desire to reduce and cope better with this disruptive force.

How do you keep it all together when everything around you seems to be falling apart?

Everyday we face stress factors. They can be environmental, such as noise, pollution, traffic or environmental conditions; biological, such as injury or illness; and some situational, such as change in marital, financial or employment status or the death of a spouse, relative or close friend. Even if you are planning to move to an uninhabited tropical island, these are helpful suggestions on how to manage your stress:

1. Take 10-15 minutes twice a day out of the world and allow yourself to relax completely.
2. Exercise rigorously three or four times a week for at least 20 minutes. (Jogging, walking, biking, tennis, etc.)
3. Eat a low fat diet, and reduce your intake of caffeine and alcohol.
4. Cultivate a sense of humor and fun. Try not to take your life too seriously. Set a goal of saying at least one funny thing every day.
5. Develop self-acceptance and discomfort tolerance.
6. Build a support system of family and friends. It often proves helpful to have other people to talk things over with.
7. Give yourself credit for past accomplishments.
8. Don't magnify your failures.
9. Assume negative outcomes, in order to prepare constructive responses.
10. Minimize your expectations of yourself and others.
11. Don't expect failure based on past unsuccessful experiences.

What are the physical symptoms of stress?

• You're always tired, but you can't get a good night's sleep.
• You're constantly getting headaches.
• Your neck and shoulders often feel stiff.
• You're short of breath.
• You're constantly getting colds.
• You frequently get stomach aches.

Prolonged, unmanaged stress can exacerbate many illnesses. It may aggravate ulcers and other gastrointestinal disorders, heart disease and high blood pressure. Prolonged stress can even have an effect on your immune system.

How vulnerable are you to stress? The following factors have been found to enhance your ability to handle stress. Answer as to whether these statements are true for you.

• I eat a low fat, high fiber diet.
• I get seven or eight hours of sleep very night.
• I give and get affection regularly.
• I have at least one friend or relative within 50 miles on whom I can rely.
• I do not smoke, use drugs or medications.
• I am the appropriate weight for my height.
• I appropriately adjust my basic expenses to meet my income.
• I regularly attend club or social activities.
• I have a network of friends and acquaintances.
• I have one or more friends to confide in about personal matters.
• I am in good health.
• I am able to modify my unrealistic thinking when angry or worried.
• I have regular conversations with the people I live with about domestic issues (chores, money, living issues).
• I do something for fun at least once a week.
• I am able to organize my time effectively.
• I take adequate quiet time for myself each day.
  

Start looking at yourself and your environment more positively. Beat stress before it beats you!

If you find you are having difficulty coping with stress, you may benefit from the services of our highly trained staff. Brief psychological counseling can be the answer on how to manage and cope with stress.