IX - Stress Management

Have you ever experience having sleepless nights just because you have piles of work to do? Were there times you ever thought that you can't do a thing because you're so tired to deal with it? Were there ever a time you ask yourself if what you're doing is still good for you? Or there is this certain person that bothers the hell outta you? Hmm. That's what you call stress.

Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger the "fight-or-flight" response, causing hormones such as adrenaline and cortisol to surge through the body. 

You may feel that there's nothing you can do about stress but you have more control over stress than you might think. You need stress management. Stress Management is all about taking charge. Of what? It is taking charge of your lifestyle, thoughts, emotions, and the way you deal with problems. No matter how stressful your life seems, there are steps you can take to relieve the pressure and regain control. 

We all respond to stress differently. Students like would say that they're stressed because of overflowing school works while those working are so stressed about the budget for their family, the bills and their respective works. There's no "one size fits all" solution to managing stress. If you feel that the stress in your life is out of control, it's time to take action. Stress management can teach you healthier ways to cope with stress, help you reduce its harmful effects, and prevent stress from spiraling out of control again in the future. Stress management involves changing the stressful situation when you can, changing your reaction when you can't, taking care of yourself, and making time for rest and relaxation. 

This blog will help you learn healthier ways to manage stress. It will give you tips on how to cope with stress. 

Stress Management Strategy:

I- Get moving 

Physical Activity play a key role in reducing and preventing the effects of stress but you don't have to be an athlete to do this. Any form of physical activity can help relieve stress and burn away anger, tension, and frustration. Exercises releases endorphin that boost your mood and make you feel good, and it can also serve as a valuable distraction to your daily worries. The first step is to get yourself up and moving. Here are a few easy ways:

• Put on some music and dance around
• Take your dog for a walk
• Walk or cycle to the grocery store
• Use the stairs at home or at work rather than an elevator
• Park your car in the farthest spot in the lot and walk the rest of the way
• Pair up with an exercise partner and encourage each other as you work out
• Play ping-pong or an activity-based video games with your kids or your friends

Once you’re in a habit of being physically active, try to incorporate regular exercise into your daily schedule. When you’ve exercised, you’ll likely find it easier to put other stress management techniques to use, including reaching out to others and engaging socially.

II – Engage Socially

Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal or external events that you perceive as threatening. There is nothing more calming to your nervous system than communicating with another human being who makes you feel safe and understood.

Reach Out and Build Relationship

•  Reach out to a colleague at work
• Help someone else by volunteering
•  Have lunch or coffee with a friend
• Ask a loved one to check in with you regularly
•  Accompany someone to the movies or a concert
•  Call or email an old friend
• Go for a walk with a workout buddy
• Schedule a weekly dinner date
• Meet new people by taking a class or joining a club
• Confide in a clergy member, teacher, or sports coach

Reach out to family and friends and connect regularly in person. The people you talk to don’t have to be able to fix your stress; they just need to be good listeners. Opening up is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond. And remember, it’s never too late to build new friendships and improve your support network.

III – Avoid Unnecessary Stress

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.

•   Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between “should” and the “musts” and when possible, say “no” to taking on too much.
• Avoid people who stress you out – If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.
• Take the control of your environment – If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

IV- Alter the Situation

If you can’t avoid a stressful situation, try to alter it. 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, be more assertive and communicate your concerns in an open and respectful way. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you have only five minutes to talk. If you don’t voice your feelings, resentment will build and stress will increase.
• Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
• Manage your time better. Poor time management can cause a lot of stress. But if you plan ahead and make sure you don’t overextend yourself, you’ll find it easier to stay calm and focused.

V – Adapt to the stressor

How you think can have a profound effect on your stress levels. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. Regain your sense of control by changing your expectations and attitude to stressful situations.

• Reframe problems. Try to view stressful situations from a more positive perspective. 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. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really getting upset over? If the answer is no, focus your time and energy elsewhere.
• Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and other, and learn to be okay with “good enough”

VI – Accept the things you can’t change

Many 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. 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.
• 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.

VII – 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.

Develop a “stress relief toolbox”

Come up with a list of healthy ways to relax and recharge. Try to implement one or more of these ideas each day, even if you're feeling good.

• Go for a walk
• Spend time in nature
• Call a good friend
• Play a competetitive game of tennis or racquetball
• 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 you 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.

VIII- Adopt a Healthy Lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

• Eat a healthy Diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
• Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

• Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
• Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Again, stress management is all about taking charge. Of what? It is taking charge of your lifestyle, thoughts, emotions, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation

bibliography:

Robinson, L. et al, (2015, October). Stress Management: How to Reduce, Prevent, and Cope with Stress.

Helpguide. Retrieved from http://www.helpguide.org/articles/stress/stress-management.htm