Stress Management 101

By: Shawnta Wright, MA

Keyed-up, wound-up, fired-up, and geared-up are just a few of the expressions we use to describe feelings of stress. All of those expressions contain the word up because the stress response is, indeed, an "up" kind of experience. Our muscles are pumped for action, our senses are heightened, and our awareness is sharpened and these feelings are useful, until they become too frequent. Constant stress exacts a heavy toll on the mind, body, and emotional well-being. Symptoms can include tense muscles, sweaty palms, stomach aches, digestive trouble, a racing heartbeat, dry mouth, nausea, anxiety, fear, frustration, uncertainty, irritability, panic, difficulty concentrating, headaches, fatigue, confusion, hostility, and aggression.

Stress is an emotional response to the demands of our work and personal lives. Stress is inevitable and it has important health effects for good (eustress) and ill (distress). Almost everyone, including children, has experienced some kind of stress. There are some negative stressors in our lives that we may feel we have no control over such as changes at work, impoverished living conditions, hormonal changes in our bodies, chronic illnesses, or dysfunctional families or relationships. There are also some positive stressors such as vacations, weddings, children going off to college, job promotions, or changes in our habits such as a different bedtime or a new diet or exercise routine.

A certain amount of stress can be healthy and at moderate levels, stress helps to provide motivation to achieve in both our personal and professional lives. Too much stress is dangerous and it can have a significantly negative impact on our long term wellness. Stress can sap the joy out of our lives and it can result in a downward spiral of illness, depression, anxiety, and a breakdown of our physical, emotional, mental, and spiritual wellbeing. It can contribute to heart disease, hypertension (high blood pressure), an increased chance of accident, a violent act, and other severe illnesses.

Stress has become a national epidemic and it has become a way of life for many but that doesn't mean that we should sit back and accept the insidious effects of stress on our bodies, minds, and spirits. Our health and happiness depend on responding to stress appropriately and the good news is that there are also many things you can do to contribute to your own wellness. As pervasive as stress may be, stress management techniques that really work are equally pervasive. You can manage, reduce, or even eliminate the stress in your life. All you have to do is find the stress management plan that works best for you. The most effective stress management plans incorporate physical, mental, and social techniques.

As you read and consider the following stress management techniques below, remember to implement small changes and build on those until you've developed a comprehensive stress management plan. Also consider consulting a medical professional and/or a licensed therapist if you need professional help to get your stress level under control.

• Perform regular exercise: Exercise increases our strength, stamina, reduces our blood pressure, increases our heart and lung efficiency, increases our energy level, improves our self image, and increases our ability to cope with stress. Ways to get exercise can include your partner, children, and friends. Activities can include gardening, walking, hiking, tai chi, qigong, exercise videos, swimming, biking, weight training, dancing, Pilates, group fitness classes, basketball, golf, and so much more. Just remember that variety is the spice of life and you'll work a wider range of muscles and reap a wider range of benefits if you vary your exercise.
• Eat a balanced and nutritious diet: Stress and diet are closely related and many people cope with stress through compulsive eating. Avoid fad diets and instead consult the food pyramid as the best model for figuring out what a balanced diet looks like. Sugar, caffeine, saturated fat, and salt exacerbate the negative effects of stress. Vegetables, fruit, low-fat protein, and monounsaturated sources of fat such as olive oil, and complex carbohydrates such as whole grain breads, pastas, and cereals ease the negative effects of stress.
• Listen to your body: If your neck is stiff, your back is aching, or you have a headache then stop and take inventory - your body might be trying to tell you that it's worn down. Massages, rubdowns, and hot baths are great stress reducers
• Practice relaxation skills and deep breathing: There are many simple relaxation techniques but they are only effective if you do them. Visualization exercises, affirmations, meditation, massage therapy, and yoga will help you to ease the tension that stress inflicts on your body.
• Get adequate sleep: Current research has shown that most people 8 hours of sleep to feel refreshed and handle normal stress but if night sleep isn't always possible, take naps during the day.
• Set realistic expectations: Review all your "shoulds" and "musts" in your life and determine which are worth keeping and which are worth getting rid of. Make a list and take inventory of the advantages and disadvantages of your obligations and responsibilities and assess which things are important to you and which things could be delegated to someone else or deleted all together from your list.
• Develop a support network: Talking to friends, family members, co-workers, clergy, professional counselors, and life coaches can help you to cope with life's stressors. Often times, members of your support network are there for you to share good times and they can help you to put your problems into proper perspective during bad times.
• Laugh: Humor is one of the first things to go when we're experiencing stress. Laughter is the voice of children so go ahead and be child like. Play and find the lighter sides to issues. Go to a comedy club, rent a DVD of your favorite standup comedian, watch a sitcom, buy a book of jokes, or think about the funniest thing you ever heard someone say.