Everyone can learn to manage harmful stress
Are you under stress? Who isn’t? We live in stressful times. We can learn to manage our stress, so that we feel: Refreshed and renewed, instead of frazzled; in control, instead of hassled; calm, instead of nervous; at peace, instead of angry; and alive, instead of burned out. This article reflects some of my research on stress management. It is dedicated to all of us who want a new and better life for the rest of this year.
What is stress?
Stress is tension, the kind we feel when faced with a new, unpleasant or threatening situation. Stress is an automatic physical reaction to a danger or demand. Everyone feels the effects of stress. Some stress can be good for us, because it inspires us to better meet life's challenges. But too much stress can harm our physical and mental well-being.
How does stress affect us?
The pressures that build up each day can affect our bodies and our minds. Stress can cause sleep problems and affect our memory, concentration, and learning. Unresolved stress plays a role in the development of ulcers, allergies, high blood pressure, heart disease, stroke, arthritis, weight problems, pain and suicide. Some researchers also believe that cancer and the common cold are stress-related.
What are signs of stress?
Some signs of stress include: Nervousness, nail biting, cold hands and feet, muscle tension, lack of energy, and headaches.
Some psychological signs of stress include: Confusion; depression; mood changes; changes in sleeping, eating, and sexual habits; and increased use of alcohol and other drugs.
Some of these signs or symptoms may have causes other than stress. Check with your physician if symptoms persist.
How can we manage stress?
The process of learning to control stress is life-long. No single method is uniformly successful; a combination of approaches is generally most effective.
To control harmful stress, plan a personal stress management program.
How can students manage stress?
Where can you get help?
The effects that stress has on our health will depend on how we react to it. Our reaction depends on our outlook on life, and our view of the stressful situation, as well as our general well-being, fitness, and eating habits. For chronic or debilitating stress, see a health-care provider for treatment, advice, and referral for stress-related problems.
May you have a less stressful rest of the year!
___________________________________________________________________
Article published by Jerrilene Washington, Ed.D., a retired associate professor from the University of Louisiana at Monroe and the president of the Ruston chapter of the National Alliance on Mental Illness, NAMI Ruston.
What is stress?
Stress is tension, the kind we feel when faced with a new, unpleasant or threatening situation. Stress is an automatic physical reaction to a danger or demand. Everyone feels the effects of stress. Some stress can be good for us, because it inspires us to better meet life's challenges. But too much stress can harm our physical and mental well-being.
How does stress affect us?
The pressures that build up each day can affect our bodies and our minds. Stress can cause sleep problems and affect our memory, concentration, and learning. Unresolved stress plays a role in the development of ulcers, allergies, high blood pressure, heart disease, stroke, arthritis, weight problems, pain and suicide. Some researchers also believe that cancer and the common cold are stress-related.
What are signs of stress?
Some signs of stress include: Nervousness, nail biting, cold hands and feet, muscle tension, lack of energy, and headaches.
Some psychological signs of stress include: Confusion; depression; mood changes; changes in sleeping, eating, and sexual habits; and increased use of alcohol and other drugs.
Some of these signs or symptoms may have causes other than stress. Check with your physician if symptoms persist.
How can we manage stress?
The process of learning to control stress is life-long. No single method is uniformly successful; a combination of approaches is generally most effective.
To control harmful stress, plan a personal stress management program.
- List the top things that cause us stress. Think about how the things on our list affect us. Take control of what we can.
- Manage our time wisely. Develop ability to schedule our time realistically. Devise a manageable list for the day. At work, set aside time each day to return non-urgent phone calls, instead of letting the phone distract us throughout the day. Organize office files in a way that works best for us. Concentrate on results. Top priority projects should take most of our high energy time of the day. Create a realistic daily schedule that includes time for sleeping, eating, playing, studying, working, and socializing.
- Take time for ourselves. Plan for and take mini-breaks. Wake up a little earlier than everyone else. Take the dog (or just ourselves) for a walk. Go to a garden, smell the flowers, watch the butterflies, listen to the birds. Go solo in a crowd; put headphones on and listen to some favorite music when traveling by airplane, train, or bus. Relax for 15 minutes or more a day, using such techniques as resting, visualization, biofeedback, hypnosis, medication, yoga, and massage.
- Take care of ourselves. Exercise. Consider walking, swimming, jogging, or bicycling. Do something enjoyable everyday. Consider a hobby such as needlepoint, music, carpentry, gardening, painting, or cooking. Become involved in a church or civic organization.
- Give a donation to a local charity, shelter, bank, or church.
- Maintain a healthy lifestyle. Eat right and sleep well. Maintain balance in your life. Share feelings with others. Work out anger. Do not waste energy worrying about the past. Try finding humor in every situation. Moderate or eliminate our intake of alcohol, caffeine, nicotine, and other drugs. Avoid junk food. Plan regular times for meals. Keep healthy snacks handy.
- Try quick relaxation techniques, as needed. Deep breathe, count to ten. Stop stressful thoughts. Write it out. Take a break.
How can students manage stress?
- Get the right information at the start of the semester. Use a calendar to create a realistic timetable. List the deadlines and exam dates and work backwards. When you receive an assignment, estimate how long it will take and add some extra time to your estimate. Schedule regular, short-term appointments with yourself to review the course or class assignments and to work a little each day or week to keep from procrastinating.
- Identify and access peer support. Having regular therapy, counselor, and doctors’ appointment is important. Also informal, easy-to-reach support of a peer can make a difference. If you feel stressed, talk to someone – a friend, student, or peer.
- Anticipate school problems and build remedies early. Arrange for a study partner or join a study group.
- Develop a recovery network. In addition to your family, doctor, and counselor, your recovery network can include support and education groups.
Where can you get help?
The effects that stress has on our health will depend on how we react to it. Our reaction depends on our outlook on life, and our view of the stressful situation, as well as our general well-being, fitness, and eating habits. For chronic or debilitating stress, see a health-care provider for treatment, advice, and referral for stress-related problems.
May you have a less stressful rest of the year!
___________________________________________________________________
Article published by Jerrilene Washington, Ed.D., a retired associate professor from the University of Louisiana at Monroe and the president of the Ruston chapter of the National Alliance on Mental Illness, NAMI Ruston.