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Improve Your Life By Managing Stress
 

 
Daily Bread
Be joyful always; pray continually; give thanks in all circumstances.
1 Thessalonians 5:16-18
Make positive changes by examining what’s working and not working.

Stress is a part of our daily lives – there’s no getting around it. But how you deal with stress – or fail to deal with it properly – can have long-lasting effects on your health.

With our hurried 21st century lives, there’s more stress out there to deal with. These days people tend to have unrealistic expectations of their lives in their quest to be the “perfect mom” or the “perfect employee.”

Stress is a contributing factor to many conditions – high blood pressure, aches and pains, sleep disturbances, feelings of irritability, heart disease, joint problems, gastrointestinal problems and irritable bowel syndrome to name a few. Stress costs employers $200-300 billion a year in absenteeism, lower productivity, employee turnover, accidents, medical costs, legal fees, insurance and workers’ compensation claims.

The key to handling stress in a healthy way is to set priorities in your life, said Judy Bookman, LCSW, training and marketing manager for CONCERN employee assistance program.

“It’s kind of like cleaning out the closet,” Bookman said. “What do I want to keep and what do I want to get rid of?”

Once you’ve eliminated certain elements in your life then you will have more time to concentrate on what’s really important, Bookman said.

Maintaining a healthy lifestyle is another key component to handling stress. Eating right and exercise are important. Exercise relieves stress and produces endorphins that make the body feel good. A balanced diet boosts the energy level and gives a person more resiliency, Bookman said. It’s also important to reduce caffeine and alcohol intake.

You can also use certain techniques to deal with stressful situations. Find which ones work best for you. Everyone is different, so what works for one person may not work for another.

  • Walk away to put things in perspective. Use your imagination to take your mind to a relaxing place for 3-5 minutes. Use all your senses. Picture yourself on the beach, see the waves, hear the breeze, smell the salt, feel the sun, taste a cool beverage.
    • Use deep-breathing exercises. When you’re under stress, your muscles tense and your breathing becomes shallow and rapid. Begin by breathing through your nostrils. Count to five, silently saying the word “in” and let your lower abdomen fill with air. Then count to five, silently saying the word “out” as you let the air escape through pursed lips. Do this deep breathing for two minutes or more each time. With practice, you will be able to count slowly to 10 or more.
  • Use progressive relaxation. Relax different muscles group one at a time until your whole body is relaxed.
  • Turn to a trusted friend for support. Friends can support you by listening, offering solutions or simply spending time with you.
  • Engage in positive self-talk. Don’t talk about situations using absolute terms such as “always” and “never.” For example, it is likely not true to say “People never listen to my opinion.” The truth may be that some people rarely listen, but some people do listen.
  • Take control of what you can. If it’s within your power to change a stressful situation, do it. Let go of things you can’t control.
  • Manage your time well. Make a to-do list and prioritize items; do one thing at a time; credit yourself when you finish a task; avoid procrastination; do the least pleasant task first; take frequent but short breaks when working hard.

Once you start making changes to your life, remember it may take a few months for them to become permanent. “It can take a couple of months for new habits to become entrenched,” Bookman said.

Published: December 29, 2006
Source: Judy Bookman, LCSW, CONCERN:EAP
Writer: Beth Bartholomew, MA, APR


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