Stress Management 101
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Stress is the body’s physical, emotional, and physiological automated response to any situation. Prehistorically, stress has been linked to the flight or fight response in dangerous situations, however, in modern times, it is associated with being overwhelmed with having:
Too many changes
Too high expectations
Too much responsibilities
Information overload
Nevertheless, not all stress is bad for one’s health. Positive stress is associated with being short term, motivational, improves performance and productivity, and enhances concentration. On the other hand, negative stress is associated with being harmful, especially when experienced for extended periods of time.
Early Warning Signs
Stress can present itself in multiple ways and each person is different. Answer the following questions with ‘yes’ or ‘no’.
Are you feeling sad and no longer finding activities pleasurable?
Are you easily agitated, restless, or have a sense of unworthiness?
Do you find yourself being defensive, irritable, or argumentative?
Are you mentally exhausted and have difficulty concentrating at work?
Do you find yourself overcompensating, avoiding, or denying there are any issues?
Are you participating in compulsive behaviors such as gambling, substance, and/or sex?
Are you encountering legal problems because of potential anger impulses or have become indebted?
Are you experiencing insomnia, headaches, sore muscles, stomach problems, and/or a low sex drive?
Do you find yourself getting sick more often than usual?
If you answered ‘yes’ to more than 4 of the 9 questions, you are probably exhibiting the early warning signs of stress.
Ways to Handle Stress
Stress can definitely be alleviated. It may not seem plausible in the beginning but small changes in your life can help you achieve your goals.
Getting enough sleep. This time is used for body maintenance and repair from the stress it has endured for the day. Thus, for healthy adults, the amount of sleep may vary but the recommended amount of sleep time ranges between 7-9 hours. (National Sleep Foundation)
Regular exercise. The goal is to have at least 30 minutes of exercise every day, even if it’s just a walk. Enjoy that time away from the chair.
Eat well. Try avoiding processed foods and choose to eat fresh ingredients when possible.
Relax. By finding activities or hobbies which are pleasant and enjoyable can help significantly reduce your stress.
Develop a support system. Whether it is friends you meet or family in the country, it is important to maintain regular contact with them on a social basis.
Prioritize and manage time properly. Consider creating a to-do list and prioritizing what needs to be done versus what you would like to get done on that particular day. If the item does not have a deadline, it does not need to be done today. Moreover, this can help in identifying what is causing the stress.
Seek help. If you continue to feel overwhelmed, consider seeking help from a psychologist or a mental health professional who can assist in managing stress effectively.
Everyone deals with stress differently and it is important to remember this. Just because you may not be able to manage your stress levels does not mean you have somehow failed. It just may mean that you have never encountered this level before and need extra support from others. With some help and time, the stress can subside and it will be important to continue understanding and managing your own stress over time.