Stress Management Strategies

FOCUS ON WELLNESS – Stress Management Strategies

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate. Stress management strategy #1: Avoid unnecessary stress · Learn how to say “no” – Know your limits and stick to them. Taking on more than you can handle is a surefire recipe for stress. · Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. · Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. · Avoid hot-button topics – If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. · Pare down your to-do list – If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them. Stress management strategy #2: Alter the situation If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life. · Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. · Be willing to compromise. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground. · Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. · Manage your time better. If you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under. Stress management strategy #3: Adapt to the stressor If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. · Reframe problems. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. · Look at the big picture. Ask yourself how important it will be in the long run. Will it matter in a month? A year? If the answer is no, focus your time and energy elsewhere. · Adjust your standards. Perfectionism is a major source of avoidable stress. · Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. Adjusting Your Attitude How you think can have a profound affect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts. Source: National Victim Assistance Academy, U.S. Department of Justice Stress management strategy #4: Accept the things you can’t change Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. · Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. · Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. · Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. · Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. Stress management strategy #5: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come. Healthy ways to relax and recharge Go for a walk. Spend time in nature. Call a good friend. Sweat out tension with a good workout. Write in your journal. Take a long bath. Light scented candles Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Get a massage. Curl up with a good book. Listen to music. Watch a comedy Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. · Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. · Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. · Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. · Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Taken from: © HEALTHGUIDE.ORG, Understanding, Preventing, & Resolving Life’s Challenges

Warning Signs of Excessive Stress

Warning Signs of Excessive Stress

When people feel overwhelmed, they lose confidence and become irritable or withdrawn, making them less productive and effective and their work less rewarding. If the warning signs of stress go unattended, they can lead to bigger problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems.

Signs and Symptoms of Excessive Stress

Feeling anxious, irritable, or depressed Apathy, loss of interest in work. Problems sleeping Fatigue Trouble concentrating

Muscle tension or headaches Stomach problems Social withdrawal Loss of sex drive Using alcohol or drugs to cope

Reducing stress by taking care of yourself

When stress on the job is interfering with your ability to work, care for yourself, or manage your personal life, it’s time to take action. Start by paying attention to your physical and emotional health. When your own needs are taken care of, you’re stronger and more resilient to stress. The better you feel, the better equipped you’ll be to manage work stress without becoming overwhelmed.

Taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like you’re back in the driver’s seat. Take things one step at a time, and as you make more positive lifestyle choices, you’ll soon notice a noticeable difference in your stress level, both at home at work.

Get moving

Aerobic exercise –perspiring -is an effective anti-anxiety treatment lifting mood, increasing energy, sharpening focus and relaxing mind and body. For maximum stress relief, try to get at least 30 minutes of heart pounding activity on most days but activity can be broken up into two or three short segments.

Quick Hands-On Stress Relief

1. Got a minute: Get a massage – a self-massage, that is. these moves will relieve tension around your head, neck, shoulders and hands:
2. The scalp soother. Place thumbs behind your ears and spread fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.
3. The eye easer. Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase pressure for five seconds, then gently release. Repeat 2-3 times.
4. The shoulder saver. Place your left hand on the right side of your neck by your shoulder. Press fingers firmly into the muscle while tucking your chin in toward your chest. Exhale and hold for 10 seconds, release, then repeat on the left side
5. The palm pleaser. Lace your fingers together, leaving thumbs free. Slowly knead your left thumb into the palm of your right hand for 20-30 seconds. Then repeat on your left hand.

Taken from HealthGuide.Org

Make Every Day Earth Day

April 22, 2010 marked the 40^th Anniversary of Earth Day. But every day can be Earth Day if each of us does our part to preserve the environment.

Did you know?

• The garbage in a landfill stays for about 30 years.
• Each person throws away approximately four pounds of garbage every day.
• One bus carries as many people as 40 cars!
• More than 1/3 of all energy is used by people at home
• Most families throw away about 88 pounds of plastic every year
• We each use about 12,000 gallons of water every year
• 1/3 of all water is used to flush the toilet.
• The 500 million automobiles on earth burn an average of 2 gallons of fuel a day.
• Each gallon of fuel releases 20 pounds of carbon dioxide into the air.
• Approximately 5 million tons of oil produced in the world each year ends up in the ocean.
• The energy we save when we recycle one glass bottle is enough to light a traditional light bulb for four hours
• For every 2000 pounds of paper (1 ton) recycled, we save 7,000 gallons of water free from chemicals.
• Recycled paper requires 64% less energy than making paper from virgin wood pulp, and can save many trees
• Every ton of paper that is recycled saves 17 trees
• The amount of wood and paper we throw away is enough to heat 50 million homes for 20 years
• Earth is 2/3 water. But all the fresh water streams only represent one hundredth of one percent.
• 14 billion pounds of trash is dumped into the ocean every year
• It takes 90% less energy to recycle aluminum cans than to make new ones
• 5 billion aluminum cans are used each year
• 84 percent of all household waste can be recycled.
• Computers pose an environmental threat because much of the material that makes them up is hazardous. A typical monitor contains 4-5 pounds of lead.
• Each year billions of used batteries are thrown away in the United States. This constitutes 88% of the mercury and 54% of the cadmium deposited into our landfills
• One gallon of motor oil can contaminate up to 2 million gallons of water. So dispose it properly!
• Here is an example of the water we use everyday:

3-7 gallons for toilet,
25-30 gallons for tub,
50-70 gallons for a 10 minute shower,
1 washing machine load uses 25-40 gallons,
1 dishwasher load uses 9-12 gallons

• Here is an example of how long it takes some things take to break down:

plastics take 500 years,
aluminum cans take 500 years,
organic materials, take 6 months,
cotton, rags, paper take 6 months.

Let’s do our share.

Reducing Workplace Stress by Breaking Bad Habits

As you learn to manage your job stress and improve your work relationships, you’ll have more control over your ability to think clearly and act appropriately. You will be able to break habits that add to your stress at work – and you’ll even be able to change negative ways of thinking about things that only add to your stress.

Eliminate self-defeating behaviors

Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. If you can turn around these self-defeating habits, you’ll find employer-imposed stress easier to handle.

• Resist perfectionism. No project, situation, or decision is ever perfect, and you put undue stress on yourself by trying to do everything perfectly. When you set unrealistic goals for yourself or try to do too much, you’re setting yourself up to fall short. Do your best, and you’ll do fine.
• Clean up your act. If you’re always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter; just knowing where everything is saves time and cuts stress. Make to-do lists and cross off items as you accomplish them. Plan your day and stick to the schedule — you’ll feel less overwhelmed.
• Flip your negative thinking. If you see the downside of every situation and interaction, you’ll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does.

Find Ways to Dispel Stress

• Get time away. If you feel stress building, take a break. Walk away from the situation. Take a stroll around the block, sit on a park bench, or spend a few minutes meditating. Exercise does wonders for the psyche. But even just finding a quiet place and listening to your iPod can reduce stress.
• Talk it out. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out – and getting support and empathy from someone else – is often an excellent way of blowing off steam and reducing stress.
• Cultivate allies at work. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. Just remember to reciprocate and help them when they are in need.
• Find humor in the situation. When you – or the people around you – start taking things too seriously, find a way to break through with laughter. Share a joke or funny story.

Make food choices that keep you going and make you feel good

Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body. Low blood sugar makes you feel anxious and irritable. On the other hand, eating too much can make you lethargic.

To learn more about food that have a calming effect, lift your mood and make you feel good, see Tips for a Healthy Diet.

Drink alcohol in moderation and avoid nicotine

Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears off. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence. Similarly, smoking when you're feeling stressed and overwhelmed may seem calming, but nicotine is a powerful stimulant – leading to higher, not lower, levels of anxiety.

Get enough sleep

Stress and worry can cause insomnia. But lack of sleep also leaves you vulnerable to stress. When you're sleep deprived, your ability to handle stress is compromised.

This was taken from HealthGuide.Org