Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings.
One cannot remove stress from its life, so the best way is to manage it effectively: -
1. Become aware of your stressors and your emotional and physical reactions.
q Notice your distress. Don't ignore it. Don't gloss over your problems.
q Determine what events distress you. Determine how your body responds to the stress.
2. Recognize what you can change.
q Can you change your stressors by avoiding or eliminating them completely?
q Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)?
q Can you shorten your exposure to stress (take a break, leave the physical premises)?
3. Reduce the intensity of your emotional reactions to stress.
q The stress reaction is triggered by your perception of danger...physical danger and/or emotional danger. Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster?
Are you expecting to please everyone?
Are you expecting to please everyone?
4. Learn to moderate your physical reactions to stress.
q Slow, deep breathing will bring your heart rate and respiration back to normal.
q Relaxation techniques can reduce muscle tension. Electronic biofeedback can help you gain voluntary control over such things as muscle tension, heart rate and blood pressure. Medications can also help at times.
5. Build your physical reserves.
q Exercise - Moderate prolonged rhythmic exercise is best like walking, swimming, cycling jogging etc.
6. Maintain your emotional reserves.
q Develop some mutually supportive friendships/relationships.
q Pursue realistic goals, which are meaningful to you, rather than goals others have for you that you do not share.
q Expect some frustrations, failures, and sorrows.
q Always be kind and gentle with yourself -- be a friend to yourself
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