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Basic Stress Management Techniques
Defining stress and its symptoms.
Stress is typically regarded as being unhealthy for us, but a little bit is actually necessary to survive. Stress is any tension within our body-mind system. Since all activity involves shifting energy by the creation and release of tension, this means that we could not even move without it! Stress itself is not unhealthy unless it is poorly managed, causing extremely high or prolonged states of tension. If allowed to stay out-of-balance, stress can manifest as any number of disturbances and illnesses.
Too much stress can result in irritation, frustration, impulsivity, poor judgements, anxiety, depression and inability to sleep. Physically, stress can lead to knotted muscles of the shoulders and back, eyestrain, headaches and a lowered immune system. These early symptoms, if not addressed, can escalate until they contribute to diseases of all sorts, accidents, and a tendency to self-medicate with powerful drugs that can lead to addictions. Also, too much stress can lead to what is known as "burn out," an experience in which one becomes depressed, unmotivated, physically drained and confused.
The optimal stress level comes from leading a balanced lifestyle. The "symptoms" of a balanced life are regular experiences of: a general sense of well-being; mental clarity and alertness, moderate -to- high physical energy, and; the ability to alter our energy to endure the inevitable stressors that confront all human beings. People who maintain a balanced lifestyle are generally better able to stay clear, focused and calm when under pressure for the simple reason that they are not worn-down to begin with! Our body-mind can be compared to a car, a horse, or any other vehicle. When well cared for, it is able to perform masterfully under stress. When neglected or abused, it is likely to quit on us just when we need it most.
Sources of Stress
Anything can be a source of stress, but there are certain areas of life which are more likely than others to generate excess stress. These include job or schoolwork, families and other personal relationships, problems with health , finances and sexuality, and of course, life changes of any kind. Interestingly, stress is as likely to occur from positive events as it is from negative ones. On a stress scale developed by Dr. Richard Rahe, marriage is considered only 15 points less stressful than divorce. Even holidays and vacations are commonly stressful to families, for they too represent changes.
One indicator of your potential stress-inducers are your values. Stress often results from conflicts that we experience between that which we highly value, and the reality of available resources and time. For instance, you may value your family life, yet feel unable to be with them because of the hours that you are required to work. You are likely to feel more stress regarding this situation than someone who does not value spending time with family as much. Perhaps your job suited you well when you were younger, unmarried and without children, but now your needs and values have changed.
Coping With Stress
There are three, primary approaches to managing stress.
Alter your attitude or your typical response. Change your mental interpretation of the immediate situation, so that it is less upsetting. Be realistic and flexible when considering events that cause stress. "Life or death" situations are generally quite rare, and getting anxious can wear you down needlessly. Find a positive way to interpret situations that you cannot change, so that you can process and release anger and guilt.
Try and get away physically from the source of stress long enough to relax. Go for a walk if at work, or if you cannot leave the building, try finding a private corner and doing some stretches, relaxation breathing, or other quick stress release activity.
Changing your mind or your typical behavior is an effective way to stop the stress cycle immediately in its tracks.
Change the situation that is causing stress.
When you are away from the stressful event and can focus better, look at your situation objectively. Isolate the primary cause of stress and the feeling that it causes. Address this, even though it may seem to cause more stress in the beginning. If the cause of stress is poor physical condition, for instance, you will need to exert the energy necessary to begin a diet and exercise program. If it is a relationship, then confront the issues and assert your feelings in order to resolve the tension. If the cause is the environment, seek to change this by altering your schedule, your location, or your role within the environment.
Ask yourself whether this stress is a necessary step towards your goals, or a dead-end, no-win situation. For example, a necessary stress would be the temporary hardship of studying for exams in college. This type of stress is worth tolerating as long as you take reasonable care of yourself. A dead-end situation is a job role that offers no opportunities for advancement or growth in the future. This type of stress is one that you need to make concrete steps to change or else learn to cope with better.
Increase your tolerance for stress with a balanced lifestyle.
Spiritually ... maintain a regular practice of consciously connecting to God, Universal Spirit, or whatever gives you a sense of greater meaning. It is not so important what your religion or philosophy is, but that you use it to achieve and maintain love, harmony and health in your life. Prayer, meditation, group worship, and some support groups are common avenues of communicating with God. This union can restore and strengthen the most stress-charred soul.
Mentally/emotionally/socially ... develop a positive attitude and a sense of humor. Keep reminders of your philosophy or humor nearby, such as a saying hung on the wall. Develop a support system of family and friends, and share your feelings with those that you love. This is a highly effective way to relieve tension, raise spirits, and talk out alternative solutions. Develop leisure pursuits that can help you channel your feelings in creative and fun ways via painting, photography, dancing, horseback riding, singing, etc.
Physically ... take care of yourself with a healthy diet and a program of regular, gentle exercise (like walking, stretching or yoga). Seek professional help if you are ill or uncertain about how to go about it. This will help to keep your body in good, working order. Balance work with play and hobbies that bring to you whatever you are missing in your workrole: relaxation, adventure, time with family, time alone, etc. Spend as much time as possible in nature, for it has a balancing and healing effect on all creatures, including humans. Give yourself permission to relax, and you will find ways to do so.
©KatherineRone, 1996
