| STRESS- ARE YOU MANAGING STRESS OR IS IT MANAGING YOU?
Stress is a fact of life that can energize or drain the quality of your life depending on three factors. These factors include recognizing sources of stress: examining how it affects you physically, emotionally, and mentally, and deciding what to do about it.
Sources of Stress
Let's look at some of the sources of stress. Workplace stress has been identified as the second highest source of stress for most Canadians. Only financial stress has been rated higher. Job dissatisfaction, job overload or too little work, shift work, overtime, unclear demands form the top, office politics and lack of job security are some of the major contributors of workplace stress.
Normal life events that can be anticipated within a lifetime and family life cycle is another. This includes getting married, having children, changing jobs, shift work, or moving.
Cumulative events are things that pile up and build pressure. Chronic situations like an overwhelming workload, a sick relative, a troubled child, unhappy marriage, dissatisfaction with weight or appearances add to pressure. Many people are unaware of how much negative stress they are experiencing because the symptoms come on slowly.
Personality traits are also significant factors which can affect your daily experiences and relationships with others. Perfectionism for you and others, low self-esteem and pessimistic thinking can reduce the ability to cope with other sources of stress.
Personal beliefs and values are developed in childhood. They become a source of stress when they conflict with actions or no longer fit with the reality of today's world. The belief that justice will prevail is one example that is not always seen in the courtrooms of today.
How does it affect you?
Everyone experiences physical changes during stressful times. It may be excessive perspiration, dry throat, shortness of breath, migraines, fatigue, back pain, racing heart, high blood pressure to name a few. The key to good physical health is to recognize where stress centres itself in your body. These organs become your stress barometer and send alarms to you to get your attention.
Most people recognize the emotional factors associated with stress. They include being irritable, angry over small things like traffic jams, busy phone lines and a general feeling of being on a rollercoaster of emotions. Sudden swings in mood can be alarming to both you and those around you.
For some people, changes in their mental abilities can be the most frustrating and dangerous. These include the inability to concentrate; to finish a thought or let go of thoughts which inhibits the body's need for rest through sleep. Often people are so busy in their waking hours that it is not until they go to bed that they realize how tense and keyed up they are.
What to Do about it
Most coping strategies are simple to do. The challenge is to incorporate DAILY habits to prevent the accumulation of stress.
Breathing is a natural experience that nourishes and relaxes the body. Most people breathe only in the upper part of the chest. Try taking 3 deep breaths that pull down into your body below the navel so your stomach expands. Hold your breath for 3 seconds and breathe out. Do this in sets of three frequently throughout your waking hours as well as when your stress barometer sends you pain. Go outside for fresh air at breaks.
Drink 8-10 glasses of water daily. Since your brain is 75% fluid, it is one of the first to be affected by dehydration. Do your brain a favour and water it. The rest of your body will also be grateful since your bones and muscles are the first to donate water to your vital organs.
Exercise daily. Take regular stretch breaks. A daily walk may be more realistic than committing yourself to get to a gym. Look for ways to include physical activity into your day. For example, take the stairs instead of the elevator; walk to the store instead of driving. Get a massage to relieve aches and pains and to increase circulation.
Laugh. Share a joke, watch a comedy and try to find humour in the situation. Many people take themselves too seriously so share a joke with a co-worker, friend and family member.
Enjoy a balanced diet based on good nutrition. Reduce sweets, caffeine, alcohol and fatty foods. Remember that sweets and fast food take longer to digest which reduces energy levels.
Take time for yourself. Be realistic about how much you can do and what you can change. Protect your private life by maintaining a healthy network of friends who are uplifting to be with. Avoid others who dwell on negatives and bring you down.
Develop hobbies that provide an escape from your everyday life. Try meditation, yoga, or tai chi to bring balance and harmony to mind, body and soul. Treat everyone in the manner that you wish to be treated. Practice random acts of kindness.
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