Stress management tips
Do you consider your job stressful? Your life? Do you think any HR professional would actually answer “no” to either question? Probably not. The very nature of your job—needing to keep confidences, feeling at times you are shouldering the problems of the workforce—can cause stress. But everybody gets stressed out on occasion, so everybody needs to know how to deal with stress in a positive, progressive way. Persistent stress can lead to numerous health problems including depression, irritability, headaches and fatigue. It can cause you to withdraw from friends and family. And since stress seems to be everywhere, sometimes the best we can do is manage it. The first step, according to most experts, is to identify the source of your stress and take measures to correct it, as much as that’s realistically possible. So, what’s stressing you? There are two types of stress: acute and chronic. Acute stress is your body’s immediate reaction to a significant threat, challenge or scare—like that scene in the slasher movie that causes you to jump out of your seat, or the stress you feel prior to a job interview. Acute stress is immediate and intense. Chronic stress results from long-term exposure to acute stress. Chronic stress is far more harmful than acute stress over the long haul, often resulting in physical and emotional difficulties. The Holmes-Rahe Life Stress Inventory names these events, both good and bad, as the top ten stressors: 1. Spouse’s death 2. Divorce 3. Marriage separation 4. Jail term 5. Death of a close relative 6. Injury or illness 7. Marriage 8. Fired from job 9. Marriage reconciliation 10. Retirement But while those are major events, harmful chronic stress is caused by ongoing issues including: • Daily stress such as traffic noise, barking dogs, living in crime-ridden areas • Family and relationship problems including marital issues or caring for a chronically ill family member
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• Work stressors such as overwork, coworker conflicts and job dissatisfaction • Social stressors including racial and sexual discrimination or harassment, unemployment and isolation Now, how to deal with it. Ultimately, the key to managing stress is understanding what particular triggers affect you, and then working to resolve, avoid or neutralize them when possible. But what about situations when, despite your best efforts, you still find yourself stressed out? There are tactics you can use to help. Communication. Often it’s helpful to share your stresses with family members or a close friend—simply talking about your problems can significantly diminish the stress they cause. The same effect can be realized by keeping a journal; simply putting your problems into words can greatly reduce their effect on your life. Having a network of friends or family to confide in is an important source of stress relief for everyone. And if you feel you need more help to cope, seek help from a professional counselor. Exercise. Most physicians recommend exercise as a top stress-reliever, in particular 20 minutes of aerobic exercise at least three times per week. But if the thought of going to the gym make you feel more stressed, start by taking a walk around the neighborhood. Even taking just five minutes to indulge in a few stretches at your desk can provide some relief. Relaxation. Relaxation can involve both your body and mind. Activities such as yoga combine exercise with mental relaxation techniques that can leave you feeling refreshed. A therapist or counselor can work with you to practice breathing, meditation or other relaxation techniques. Hobbies can help you relax as well. Physical hobbies ranging from gardening to rock climbing can relax you as you focus your attention somewhere other than on your problems. A mental hobby such as doing word puzzles has a similarly relaxing effect. And trying something new like painting or embroidery can give you a sense of accomplishment while also letting you engage yourself completely in the task at hand. Stress may be a fact of life. But when you understand its causes and undertake some solutions, stress can play a much smaller part in your life. More resources online: www.psychcentral.com www.stressreductionbasics.com www.studygs.net www.webmd.com Sources:
About.com: Stress Management, “Chronic Stress,” http://stress.about.com/od/stressmanagementglossary/g/Chronicstress.htm FamilyDoctor.org, “How to Cope Better with Life’s Challenges,” http://familydoctor.org/online/famdocen/home/common/mentalhealth/stress/167.html Helpguide.org, “Understanding Stress: Signs, Symptoms, Causes, and Effects,” http://www.helpguide.org/mental/stress_signs.htm The New York Times, “The Heavy Cost Of Chronic Stress,” http://query.nytimes.com/gst/fullpage.html?res=9D0CE3D8173DF934A25751C1A9649C8B63 Your Total Health, “Stress Management,” http://yourtotalhealth.ivillage.com/stress-management.html?pageNum=7#7