Stress Management

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Stress Management
Stress is a family of related experiences, pathways, responses and outcomes caused by various events and circumstances. It is difficult to create one single definition for stress since different people experience different aspects and ultimately will identify with different definitions.

The best definition that we can provide is that stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual can manage. We feel little stress when we have the time, experience and resources to manage a situation. We feel great stress when we think that we cannot handle the demands put upon us at any particular time. Stress is the result of an individual’s perception of a situation and their ability to cope with it.

What can you do to manage stress?
Just being aware of unrelieved stress in our lives is not sufficient enough in reducing in the harmful effects it has on your health. Just as stress comes from many sources, there are many options for stress management. All options require you to work toward change not only by changing the source of your stress buy also by how you react to stress.

Recognize your stressors and your corresponding emotional and physical reactions
Determine what events distress you.
Don't ignore distress.
Don't gloss over your problems.
Understand what you can change
Try to change your stressors by avoiding or eliminating them completely.
Work to reduce the intensity of the stressor.
Attempt to shorten your exposure to stress.
Devote the time and energy necessary to making necessary changes including implementing goal setting and time management techniques.

Reduce your emotional reaction to stress
Stress is triggered by your perception of physical danger and/or emotional danger.
Are you expecting to please everyone?
Are you overreacting and viewing things as absolutely critical and urgent?
Do you feel you must always prevail in every situation?
Work at adopting more moderate views; try to see the stress as something you can work with rather than something that overpowers you.
Temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the "what if's."

Moderate your physical reaction to stress
Slow, deep breathing will bring your heart rate and respiration back to normal.
Relaxation techniques help reduce muscle tension.
Learning to moderate these reactions on your own is a preferable long-term solution.

Increase your physical well-being
Exercise for cardiovascular fitness three to four times a week (moderate, prolonged exercise such as walking, swimming, cycling, or jogging).
Eat well-balanced, nutritious meals.
Maintain your ideal weight.
Avoid nicotine, excessive caffeine, and other stimulants.
Mix leisure with work. Take breaks and get away when you can.
Get enough sleep. Maintain a consistent sleep schedule.

Maintain your emotional reserves
Develop some mutually supportive friendships/relationships.
Pursue realistic goals which are meaningful to you.
Expect frustrations, failures and sorrows.
Always be kind and gentle to yourself - be a friend to yourself.