CONTROLLING STRESS

                                            CONTROLLING STRESS

Stress :– Many of us are faced with it every day, but we might not know how to deal with it. It is important to learn how to handle stress because it can affect our performance and relationships in our work and home. At work, stress can lead to distraction and cause an unfortunate accident. At home, stress can put a strain on family relationships.

Stress usually occurs when there are changes in our lives and we feel that we don’t have enough resources to deal with those changes and demands. Which of the following do you think causes stress; getting married, winning a lottery, having an argument or having a car accident? It is all of them. Stress can occur not only from negative life experiences, but also from positive ones. People react and deal with stress differently, but common stress symptoms include upset stomach, fatigue, tight neck muscles, irritability and headaches. Some people react to stress by eating or drinking too much, losing sleep o smoking cigarettes. Stress may also make you susceptible to illness, including the common cold, ulcers and some cancers.

The first step to managing stress is to identify your ‘stressors’; those things that are making you react. Stressors may not only be events that cause you to feel sad, frightened, anxious or happy. You can cause stress through your thoughts, feelings and expectations. Look at the list below. Which causes you stress? Can you think of other stressors?

·        Not enough time

·        Unexpected change

·        Family problems

·        Extra responsibility

·        Personality clashes

·        Money problems

 

Everyone has to deal with life’s problems. A key to dealing with the big and little everyday stressors is coping with stress in a positive way.

·        Acceptance :– Many of us worry about things we have no control over. For example, a family illness, a change of work site or a failure of equipment at work. One way to manage stress is to accept when things are beyond your control. It may be helpful to think positive thoughts such as, “It’s a learning experience”, or “Someday, I ‘ll laugh about this”.

·        Attitude :- Try to focus on the positive side of situations. Ask yourself, “What good can come out of this?””What can I learn from this situation?” and “How can I handle this better when it comes up again?”. Solutions come easier when you focus on the positive and your stress level will be reduced.

·        Perspective :– We often worry about things that never happen. Keep things in perspective by asking yourself, “How important is this situation? Can I do anything about it? In five years, will I remember it happened?”

·        Think about the situations in your life that cause you stress. Are they important or unimportant ? Are they controllable or uncontrollable? If they are controllable events, you can take action to change the situation; If they are uncontrollable, you can use your skills in acceptance, attitude and perspective to reduce the stress.

 TIPS TO REDUCE STRESS

·        Starting your day; Before you begin your day, take a few minutes to meditate.(sit down, read a short verse or daily meditation book, close your eyes and concentrate on breathing, listen to the sounds of nature or take a slow quiet walk)

·        Schedule breaks: These do not have to be long –just a short walk to the water cooler, rest room or step outside. By doing light stretches at your desk or a few deep breaths – can keep stress to a minimum.

·        Don’t skip lunch: Make lunch a pleasant experience with a friend. Try not to stay at your desk and work during lunch time.

·        Prioritize: Make a list of the most important items you need to accomplish for that day. This can help you focus on where to concentrate your time and energy.

·        A little praise goes a long way; recognize the good in people and tell them. Don’t waste your energy on the negative.

·        Learn to forgive yourself once a day; If you are wrong, say so. Let others and yourself know you are a human. This can help you and people around you improve morale and performance.

·        Take on one physical activity daily for enjoyment; This is a great way to work off tension and enjoy part of the day.

·        Smile and laugh everyday; Everyday should be blessed with smiles and laughter.

·        Talk with your support system; Include friends and loved ones to help with your emotional well being. Talking helps to offer new and different insight and options.

·        Check your pessimism at the door; How much negativism do you bring to the worksite ? If every employee brings some each day, look how much we feed on each other.

·        Think before reacting; What you say is important; Ask yourself; Is it worth being frustrated and responding negatively? Will this behavior enhance my relationship with co-workers or create more problems? A month from now, is this really going to matter?

·        Attend to rest and sleep: Prepare yourself for bedtime – stop the activities or chores, sit a minute, read, listen to music, close your eyes and focus on your breathing, lie down and stop thinking for a few minutes.

·        Listen to yourself; Do you talk to yourself in a negative or positive way? How much energy do you use in a day to encourage yourself, compliment your strengths, and support your positive beliefs?

·        Anticipate changes; we live and work in an environment of constant change. Try to adopt and prepare yourself for changes. This can relieve the stress of always trying to adjust once the change has happened.

·        Take a little time to daydream; this can help with relaxation, resupply your energy level and add to your creative ideas.

·        Look at your life outside work; there really is more to life than work. Find the areas of activities you enjoy. Develop a healthy balance between work and play.

·        Remember to have some fun each day; each day does not need to be filled serious thoughts, words, and behaviors. Make sure you can identify five minutes of your twenty-four hour day that you had some fun.

·        Take one day at a time; TODAY IS THE MOST IMPORTANT DAY OF YOUR LIFE !

·        Remember H.A.L.T.S ; Don’t get yourself too HUNGRY, ANGRY, LONELY, TIRED, SERIOUS !