Stress

Sep 23, 2005 9:15 PM

Stress is an unavoidable part of our lives-it is a natural response to environmental and social pressures. It has many causes; events-both desirable and dreaded, both large and trivial-can result in stress. Our responses to stress many be physical, psychological and or behavioral.

Stress Signs

• Physical: Headaches, chest pain, pounding heart, indigestion, diarrhea, insomnia, sweaty hands, hypertension, fatigue, and dry mouth.
• Psychological: Anxiety, irritability, depression, racing thoughts, anger, hypersensitivity, apathy, feeling of helplessness, feeling of worthlessness, and a feeling of doom.
• Behavioral: Overeating or loss of appetite, impatience, being argumentative, procrastination, withdrawal, increased smoking, increased alcohol and or drug use, neglecting responsibility, change in close relationships, and a change in religious practice

Identify Stressors

• At Work: Job dismissal; a difficult boss; coworker problems; changing jobs; a promotion; not enough work; deadlines; too much work; a performance evaluation; making a presentation; retirement.
• At Home: Marriage; pregnancy; in-law relationships; divorce or separation; debt; parenting problems; illness; death of a loved one.
• Out and About: Waiting in checkout lines; being caught in traffic, missing the bus or train-all when you're running late.
• On Occasion: Misplacing your wallet or keys; being robbed; being injured in an accident; getting lost.

Managing Stress 

Once you have identified the source of your stress, you now have the choice to respond to it in a productive manner. First, consider the changes you can make to reduce stress. Then, take control of your feelings, direct your energy in a positive way and choose a solution. There are many ways to deal with stressful situation. Below is a list of some strategies for dealing with stress.

• Learn Self Care: Get plenty of sleep, nutritious food, and exercise, which helps to release tension.
• Set Realistic Goals: Prioritize tasks. Concentrate on important issues. Learn to say "no". Delegate work. Budget time and money.
• Share Your Concerns: Discuss your concerns with a trusted friend, counselor and or therapist. Talking helps to relieve stress and put events in perspective. It can lead to a healthy plan of action.
• Stay Composed: Count to ten. Think first, then act positively. Respond to anger in a more productive way manner. Try humor.
• Relax: Your goal is to lower your heart rate and blood pressure and to reduce muscle tension.

Relaxation Techniques

• Visual Imagery: Daydream about a relaxing environment.
• Relaxed Breathing: Inhale slowly, hold it a few seconds then exhale.
• Stay Composed: Count to ten. Think first, then act positively. Respond to anger in a more productive way manner. Try humor.
• Progressive Muscle Relaxation: Tense and relax groups of muscles from toe to head.
• Meditation: Concentrate on breathing, focus exhale breath on a chosen word.

For more information, call 311.