STRESS MANAGEMENT

During our lifetimes, most of us will experience heightened stress levels, at times.  Hopefully, the following information will help you identify the effects of stress and provide you with some ways to reduce it so you can enjoy your life more fully.

WHAT IS STRESS?

Although we tend to think of stress as caused by external events, events in and of themselves are not stressful.  Rather, it is the way in which we interpret and react to events that make them stressful.  People differ dramatically in the way they interpret and respond to stress.  For example, speaking in public can be stressful for some and relaxing for others.

EFFECTS OF STRESS

Stress is a part of daily living.  You need stress in your life!  Does that surprise you?  The stress you experience is not necessarily harmful.  Mild forms of stress can act as a motivator and energizer adding flavor, challenge, and opportunity to life.  Too much, however, can seriously jeopardize your physical and mental well-being.

There are several signs and symptoms that you may notice when you are experiencing stress.  These signs and symptoms are divided into 3 categories that are all highly integrated.  1) MIND, which includes thoughts and feelings 2) BODY, which includes behaviors and physiology, and 3) SPIRIT, which includes meaning and purpose in life, self-knowledge, and a sense of connectedness in the world.

MIND

Thoughts

Inability to concentrate

Worrying about the future

Negative self-talk

Forgetfulness

Preoccupation with tasks/thoughts

Mind-racing

Negative outlook

Confused

Feelings

Overwhelmed

Anxious

Scared

Irritable

Moody

Inadequate

Lonely

Sad

BODY

Behaviors

Stuttering and other speech
difficulties

Crying for no apparent reason

Acting impulsively

Startling easily

Laughing in a high pitch and nervous
tone

Grinding teeth

Increasing smoking

Increasing use of alcohol/drugs

Eating too much or too little

Slow movements

Restlessness

Lashing out at others

Leg-wagging or
bouncing

Hair twirling/tossing

Jaw clenching

Fingernail biting

Being accident prone

Sleeping too much or
too little

Physiology

Increased heart rate

Increased blood pressure

Trembling

Tiring easily

Skin problems

Diarrhea/indigestion/vomiting/
constipation

Muscle tension

Increased perspiration/
sweaty palms

Sleeping problems

Dry mouth

Nervous tics

Increased respiratory rate

Susceptibility to
illness

Upset stomach

Headaches

Feeling too cold
or too hot

SPIRIT

Lack of meaning/purpose in life

Feeling disconnected from the world

Lack of inner peace

Lack of personal growth

STRATEGIES FOR MANAGING STRESS

Here are some suggestions for ways to handle stress.  This list is by no means all- inclusive.  As you begin to understand how stress affects you as an individual, you may come up with your own ideas to help relieve tension.

  1. Try physical activity

    When you are nervous, angry, or upset, release the pressure through exercise or physical activity.  Running, walking, dancing, and swimming are just some of the activities you might try.  Physical activity may relieve that “uptight” feeling, relax you, increase your sense of well-being, and hopefully, energize you.

  2. Take care of yourself

    You are your own best resource.  Get enough rest and eat healthy, well-balanced meals.  If you are irritable and tense from lack of sleep or if you are not providing your body with the nutrients it needs you will be less able to deal with stressful situations.

  3. Make lists and set priorities

    Trying to take care of everything at once can seem overwhelming and as a result you may not accomplish anything.  Instead, make a list of all the things you need to do.  Divide these tasks into 3 categories: essential, important, and trivial.  Do those things that are essential first and check them off your list.  Then move to important matters and check them off when completed.  You can forget the trivial stuff because, after all, they are trivial!  Remember to list activities to nurture yourself!!!

  4. Share your feelings

    It helps to talk to someone about your concerns and worries.  Perhaps a friend, family member, or coworker can help you see your problem in a different light.  If you feel your problem is serious and it causes you significant distress you should contact a mental health professional.  You can reach a counselor at Dr. Diane E. Smith & Associates by dialing 330-475-1870.

  5. Use your sense of humor

    The age-old theory that “laughter is the best medicine” is becoming scientifically intriguing as evidence mounts that suggests that laughter can lower your blood pressure, increase blood circulation, and influence the body’s immune system in positively wonderful ways!  It can also relieve tension and give us a new perspective on life.  So lighten up and share jokes and funny stories and don’t forget to laugh at yourself from time to time.

  6. Make time for fun

    You’ve probably heard the sayings “life is short” and “all work and no play makes Danny a dull boy”.  This may be very true, so schedule time for both work and recreation.  Play can be as important to your well-being as work; you need a break from your daily routine to just relax and have fun.

  7. Give yourself an attitude adjustment

    As stress levels increase you may tend to focus on the negative aspects of yourself, others, and the world.  Try focusing on the half full part of the glass rather than the half empty part.  Think of positive things about yourself, others, and the world.  What is going well?  What do you like?  Etc.

  8. Allow yourself some quiet time

    With daily demands placed on us from family, friends, social engagements, and work, it is crucial that we take time just for us.  Hobbies such as woodworking, reading, knitting etc. help bring out our creativity and focus on the here and now.  Unwind by taking a quiet stroll, soaking in a hot bath, watching the sunset, or listening to calming music.

  9. Talk rationally to yourself

    Ask yourself what real impact the stressful situation will have on you in a week, a month, and a year and see if you can let the negative thoughts go.  Rather than condemn yourself with hindsight thinking like “I should have said, done etc.”, think about what you did well and what you want to do better in the future. Watch out for perfectionism. As humans we can never be perfect, everyone makes mistakes.  Try viewing errors as learning experiences that can lead to better outcomes in the future.  After all, if Thomas Edison had given up and not learned from his many mistakes, we’d all be left in the dark.

  10. Learn relaxation techniques

    There are a variety of ways to relax your mind and body.  Several audiocassettes, books, and videotapes are available in public libraries and bookstores to assist you.  The following suggestions may be helpful.

Imagery

This is using the imagination at its best or purposeful daydreaming.

  • Take a few minutes to get comfortable, letting muscles become soft, like a rag doll.
  • With eyes open or closed, imagine being in a special place that is calming for you. Common scenes include a mountain path, forest, meadow, beach, or a certain room.  You can even visualize yourself performing a specific task or skill well, or reliving a pleasant experience or activity, etc.  Let yourself experience the place or activity as fully as you wish with all your senses.  Experience how it feels, what sounds do you hear?  What is the temperature?  What smells are present?  Etc.  Imagine that nothing and no one can harm you in your special place.  Release all the worries and stresses of the day and let your body and mind relax.  You may want to record a description of your special place so you can listen to it.
  • Not everyone is visual or able to “see” with their imaginations. You may hear, smell, and most definitely feel the experience within your body.
  • Avoid the idea of perfection since, as humans, this is unattainable.  Instead, imagine peak performance or a special place just for you.
  • Imagery should be done where you will be uninterrupted.

Guided Imagery

This is the same as “imagery” except that the experience is guided by someone other than yourself.  For example, a counselor, hypnotherapist, or by using an audio tape.

Breathing Exercises

Mini Breaths

  • Take 10 slow, deep breaths from the abdomen, counting back from 10 to 1.  Allow yourself to take a normal breath or 2 in between each deep breath.
  • This can be done while sitting at traffic lights, standing in lines or before leaving the office etc.
  • Place labels or post it notes in areas frequently used to remind you to do these mini-breathing exercises.

Stop-Breathe-Reflect-Choose

When feeling tension building inside, or when having negative thoughts, take a moment to:

  • STOP!
  • Take a slow, deep breath.
  • Reflect on what is happening and the thoughts going through your mind.
  • Choose how you will respond in a positive, more effective way.

Deep Breathing

This technique may relieve muscle tension and help you release negative energy.  It can be done anywhere and takes only a few minutes to perform.

  • Get in a comfortable position.
  • Inhale from the abdomen - you can place your hand on your abdomen and should feel your stomach puff out as you inhale.
  • As you inhale, count slowly up to 4, as you exhale, count slowly back down to 1.  Thus as you inhale, you say to yourself “one, two, three, four”, as you exhale, “four, three, two, one”.
  • Do this as needed throughout the day.

Mindfulness

Focus only on one thing, that which you are presently doing.  (ie. walking, dancing, cooking, cleaning, yard work or any other focused activity).  This is an attitude of being aware and remaining present to what is happening now without becoming involved with feelings.

Progressive Muscle Relaxation

This is a great exercise to do in the morning or just before bedtime.  It is beneficial for your mind, body and spirit and is relatively easy to do!  Before you begin, follow these guidelines:

  1. Find a comfortable space where you will not be disturbed.
  2. Loosen any tight or constricting clothing.  (This is a great time for jammies).
  3. Sit or lie down with your legs uncrossed and your arms at your side or resting on your abdomen.
  4. Begin by inhaling slowly and deeply through your nose and exhaling through your mouth - allow your abdomen to rise as you inhale and fall as you exhale.  Focus all your attention on your breathing.
  • Take 5 abdominal breaths.  As you breathe, allow yourself to relax.  Concentrate on feelings of tingling, buzzing, pulsing, warmth or coolness, heaviness or lightness.
  • Tighten the toes on your right foot.  Tense them as hard as feels comfortable and hold for a few seconds, then relax them.  Now tighten your whole right leg, hold for a few seconds, and relax.  Roll your foot from side to side.  Inhale and exhale slowly and deeply allowing your whole leg to relax completely.
  • Move to your left leg and repeat the above steps.
  • Tense your pelvic area, focusing on your buttocks.  Hold for a few seconds and then relax.  Inhale and exhale slowly and allow this area to relax completely.
  • Inhale and puff your belly out as far as it can go.  Hold for a few seconds then exhale and let it go.
  • Inhale and puff your chest as far as it will go.  Hold for a few seconds and then exhale and let go.  Relax completely.
  • Tense your shoulder muscles as hard as is comfortable.  Hold for a few seconds and let them drop, relaxing completely.
  • Focus on your right arm.  Make a fist with your right hand and hold it for a few seconds, then relax it.  Tense your whole right arm, hold for a few seconds and relax.  Inhale and exhale slowly.
  • Do the same with your left arm.
  • Roll your head from side to side several times. Inhale and exhale slowly allowing yourself to relax.
  • Scrunch your face toward the middle.  Hold for a few seconds and release.
  • Inhale, open your mouth wide and raise your eyebrows.  Hold and let the stress go.  Inhale and exhale slowly.
  • Focus on your relaxed state.  Go to the most relaxed part of your body and allow the rest of your body to relax to the same extent.  Inhale and exhale slowly, allow your entire body to relax.  Release any stress you may still harbor and take 5 more abdominal breaths.
  • You may choose to record this and listen to it.


Additional Relaxation/Coping Techniques

  • Keep a daily journal and write down thoughts and feelings.
  • Get a massage.
  • Take a yoga class or purchase a videotape for home use.
  • Try sensory awareness- sit quietly outdoors and experience the sounds, smells, and beauty of your surroundings.

It is important to remember to be patient with yourself as you learn and practice these new skills.  Choose the ones that seem most useful to you and try each of them 3-4 times before discarding them as ineffective.  As with any new skill, it requires time and practice for you to become proficient and comfortable using them.  None of the techniques will work if you don’t give them a try!

If your stress level remains high, despite using the techniques and suggestions outlined above, please call the office and schedule a private relaxation session.  For more details call 330-475-1870 and ask for Joyce Shara.

Remember that your mental and physical health can be greatly enhanced when you reduce your stress level and learn to manage it more effectively.

Joyce Shara,
Psychotherapist