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Each of us has our own optimum stress level, which is influenced by heredity and other factors. Some people thrive at stress levels that would quickly lead other s to the state of exhaustion. How can we tell if we are stressed beyond our optimum level? Sometimes it is obvious; but, more often we fail to associate the symptoms we experience with their cause. Different people respond to stress differently. For example, one person might gorge him- or herself with food while another might lose his or her appetite. One person might have trouble falling asleep at night while another person might sleep most of the time.
General Guidelines for Stress Management
Adopt a new way of looking at life. Stress management begins with adopting the philosophy that you, as an individual, are basically responsible for your own emotional and physical well-being. You can no longer allow other people to determine whether or not you are happy. You have little control over the behavior of anyone but yourself. Your goal should be being is too important to trust to anyone but yourself. Your goal should be to develop such positive emotional wellness that nobody can ruin your day.
A positive outlook on life. This is absolutely essential to successful stress management. Your perception of events, not the events themselves, is what causes stress. Almost any life situation can be perceived as either stressful or guarantees a high stress level. People who habitually view life negatively can recondition themselves to be more positive. One way is by applying a negatively, force yourself to think about the positive aspects of your situation. Eventually you will just automatically begin to see life more positively.
A regular exercise program. Exercise is an excellent tension reliever. In addition to the physical benefits, exercise is also good for the mind. Participating in at least three aerobic exercise sessions a week for at least 20 minutes each can greatly reduce stress. Daily stretching exercises provide relaxation and improve flexibility and posture. Participate in leisure activities that keep you physically active.
Be reasonably organized. Disorganization, sloppiness, chaos, and procrastination may seem very relaxed, but they are stressful. Set short-term, intermediate-term, and long-term goals for yourself. Every morning list the things you want and need to accomplish that day.
Learn to say no. Some people accept too many responsibilities. If you spread yourself too thin, not only will you be highly stressed, but important things will be done poorly or not at all. Know your limits and be assertive. If you don’t have time to do something or simply don’t want to do it, don’t. Practice saying no effectively. Try, “I’m flattered that you’ve asked me, but given my commitments at this time, I won’t be able to….”
Learn to enjoy the process. Our culture is extremely goal oriented. Many of the things we do are directed toward achieving a goal, with no thought or expectation of enjoying the process. You may go to college for a degree, but you should enjoy the process of obtaining that degree. You may go to work for a paycheck, but you should enjoy your work. Happiness can seldom be achieved when pursued as a goal. It is usually a by-product of other activities. In whatever you do, focus on and enjoy the activity itself, rather than on how well you perform the activity or what the activity will bring you.
Don’t be a perfectionist. Perfectionists set impossible goals for themselves, because perfection is unattainable. Learn to tolerate and forgive both yourself and others. Intolerance of your own imperfections leads to stress and low self-esteem. Intolerance of others leads to anger, blame, and poor relationships, all of which increase stress.
Look for the humor in life. Humor can be an effective part of stress management. Humor results in both psychological and physical changes. Its psychological effects include relief from anxiety, stress, and tension, an escape from reality, and a means of tolerating difficult life situations. Physically, laughter
increases muscle activity, breathing rate, heart rate, and release of brain chemicals such as catecholamines and endorphins.
Practice altruism. Altruism is unselfishness, placing the well-being of others ahead of one’s own. Altruism is one of the best roads to happiness, emotional health, and stress management. As soon as you start feeling concern for the needs of others, you immediately feel less stressed over the frustration of your own needs. Invariably, the most selfish people are the most highly stressed as they focus their attention on the complete fulfillment of their own needs, which can never happen.
Let go of the past. Everyone can list things in the past that he or she might have done differently. Other than learning through experience and trying not to make the same mistakes again, there is nothing to stressful, and robs the present of its joy and vitality.
Eat a proper diet. How you eat affects your emotions and your ability to cope. When your diet is good you feel better and deal better with difficult situations. Try eating more carefully for two weeks and be gained by worrying about what you did or didn’t do in the past. To focus on the past is nonproductive, feel the difference it makes.
There is no unique stress-reduction diet, despite many claims to the contrary. The same diet that helps prevent heart disease, cancer, obesity, and diabetes (low in sugar, salt, fat, and total calories; adequate in vitamins, minerals, and protein) will also reduce stress.
Get adequate sleep. Sleep is essential for successfully managing stress and maintaining your health. People have varying sleep requirements, but most people function best with seven to eight hours of sleep per day. Some people simply don’t allot enough time to sleep, while others find that stress makes it difficult for them to sleep.
Avoid alcohol and other drugs. The use of alcohol and other drugs in an effort to reduce stress levels actually contributes to stress in several ways. In the first place, it does not reduce the stress from a regularly occurring stressor such as an unpleasant job or relationship problems. Further, as alcohol and other drugs wear off, the rebound effect makes the user feel very uncomfortable and more stressed than before.
Don’t overlook the possibility that excess caffeine intake is contributing to your stress. Caffeine is a powerful stimulant that, by itself, produces many of the physiological manifestations of stress. Plus, its effect of increased “nervous” energy contributes to more stressful, rushed behavior patterns. Remember that not only coffee and tea, but chocolate and many soft drinks contain caffeine.
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