Stress
Points to remember as you try to cope with stress: Recognize your stressors, and try to cope with them before problems occur;Maintain good physical health with proper exercise and diet; Avoid heavy use of alcohol, tranquilizers, sedatives, and other drugs; Don't plan too many big changes at one time; Be realistic - don't expect too much of yourself; Learn to relax; Learn to talk about how you feel; Believe in yourself. Keep a healthy attitude. If you think you can change your lifestyle, you can; Find out where to go for help if you need it.
Stress is a part of everyone's life. It is the physical, mental and chemical reactions that occur in your body when you are under pressure. You experience stress when your body is responding to something that frightens, excites, confuses, threatens, or annoys you. Stress affects all body systems. Symptoms of stress are: blushing when embarrassed, gritting teeth, breathing heavily, pounding heart, tight feeling in chest, loss of appetite, weight in pit of stomach, clenching fists, sweating palms, nervousness, trembling, dizziness, inability to relax, abnormal eating habits.
Everybody feels some of these signs of stress when they are under pressure, and that is quite normal. Sometimes, however, these signs continue for a long time, or they occur for no apparent reason. If this happens, other symptoms may develop and lead to illness. It is important to pay attention to stress before it becomes an illness. Learn to recognize the symptoms.
Events and situations that cause stress are called stressors. These events include getting married, losing a job, being sick, going on vacation, and getting divorced. Even normal day-to-day activities can be stressors. Stress can be pressures from outside - from your home, job, or environment. If can also be the pressure you put on yourself. Not very stressor is bad. Some stress is necessary, even good for you. However, any stressor - good or bad - becomes harmful when it doesn't go away.
To see more clearly what your stressors are, you may want to list them. Divide your list into three groups: stressors you cannot change; stressors you can change by yourself; and stressors that involve other people. Communication is the key to reducing stressors that involve others. Talk with the person who is involved in the problem. Just "getting it out in the open" may lessen your tension.
Good physical health is one aid in controlling stress. Because a large part of your stress reaction is physical, being fit can help you to deal with stress. You can stay fit by getting enough rest and exercise, eating a well-balanced diet, and avoiding harmful substances.
Rest - Get a good night's sleep each night. Learn to relax during the day. Spend some part of each day doing something you enjoy. Take holidays and vacations.
Exercise - Exercise uses up energy and directly reduces stress. Do some form of physical recreation each day, such as walking, running, swimmming, or playing tennis. If you are starting a new exercise program, check with your doctor first.
Diet - Another way to help your body to deal with stress is to eat a well-balanced, nutritious diet. Include the major food groups - meat, bread and cereals, fruits and vegetables, and milk products - in each meal. Your body needs good nutrition, especially when you are under stress. In general, you should eat: less refined sugar; less fat; non-meat sources of protein, such as fish and poultry; more fruits and vegetables; more whole-grain breads and cereals. Check with your doctor to find out your ideal weight. Try to reach it and maintain it.
Avoiding Harmful Substances - To to avoid abusing your body with drugs, even if they seem to help at first. Smoking puts an added strain on your heart and lungs. It can also lead to other illnesses. Although you may thinkg alcohol helps you relax, heavy drinking doesn't help stress. If can lead to additional problems, such as alcoholism. Taking medications to reduce stress does not cure the cause. Never take tranquilizers or sedatives without medical supervision. They may hide the symptoms and cause additional problems, such as drug dependency.
Keeping Fit Emotionally - You can reduce stress by staying physically fit. You can also cope with stress by keeping fit emotionally. Examine your lifestyle. Learn to act in ways that lessen the number of stressful situations you must face. Try the following steps: Know your own strengths and weaknesses. Get involved in things that you are comfortable doing. Avoid things which are unpleasant for you; Do work that you are capable of doing, that you really enjoy, and that other people appreciate; Try to do something nice for someone else each day; Don't have to have the final word. Don't be hard on yourself by always trying to show that you are right. Put ideas and events in a different perspective. Say "I prefer finishing this job" instead of "I must get this job done"; Take things one at a time. Try to complete one task before going on to the next one. Make a list of tasks to be done. Decide in which order you want to do these tasks. Take time off between tasks. Don't feel guilty when you don't complete what you planned to do. Learn by your mistakes; There are many other methods that can help you to cope with stress. These include relaxation techniques, meditation, biofeedback and hypnosis.
Relaxation Techniques - Several relaxation techniques can be learned to help you cope with everyday stress. One method is progressive relaxation. You tense and relax different muscles in your body, one at a time. This helps you to recognize the muscle tension of stress and teaches you how to relax. There are also breathing exercises that can help you relax. For instance: breathe in through your nose, letting your stomach muscles expand; breathe out through your mouth, allowing your stomach muscles to contract; relax and repeat.
Meditation - Meditation is a technique in which you fix your attention firmly on a given object or task for increasing periods of time. This keeps your mind from going from one subject to another. It is very relaxing. Here are some ways to meditate: walk slowly and try to relax. Pay attention to your breathing, to your body as it moves, and to your heartbeat; sit quietly with your eyes closed, and chant one word out loud. Use "calm" or another soft word. Listen to yourself as you say it; sit quietly with your eyes closed, and reflect on a favorite object. If you drift away from your thought, come back to it. Really enjoy the mental picture.
Biofeedback and hypnosis - These techniques for reducing stress should be done only by a qualified person. Ask your doctor to recommend someone.
Your local mental health centre, hospital, or clinic may offer services for reducing stress. Your physician may also be able to help. You should have a complete physical examination regularly. At that time, you should tell your doctor about all of your problems - both physical and emotional. Your doctor may recommend that you see a specialist to help you cope with stress. Other people, such as employers or school advisers, could also suggest places to seek help for dealing with stress.
There are many types of professions which deal with stress. You might be referred to a psychiatrist, psychologist, clergy, social worker, nurse, mental health counselor, or state or local health associations. Do not be afraid to seek professional help!
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