Self-Development

MANAGING STRESS

We often forget to give priority to self care and it is only when things take on a frightening dimension like some heart trouble or deep anxiety levels that we get concerned and go to a doctor. These simple yet very effective tips should help you become aware of your own reactions and take appropriate action before you hit high negative stress levels.
There are many possibilities for stress management. However, all require work toward change: changing the source of stress and/or changing your reaction to it. Certain steps given below would help you see where you need to bring in changes.

Become aware of your stress reactions

• Notice your distress. Don't ignore it.
• Determine what events distress you. What are you telling yourself about meaning of these events?
• Determine how your body responds to the stress. Do you become nervous or physically upset? If so, in what specific ways?
• Accept that you may need help with stress reactions you maybe experiencing and seek this help.
Recognize what you CAN change
• Can you avoid the stressful situation or end it?
• Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)?
• Can you shorten your exposure to stress (take a break, leave the physical premises)?

Reduce your emotional reactions to stress
The stress reaction is triggered by your perception of danger...physical danger and/or emotional danger. Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster?
Are you overreacting and viewing things as absolutely critical and urgent?
Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you. Put the situation in perspective.
Learn to moderate your physical reactions to stress
This would entail use of some relaxation techniques like meditation, deep breathing etc (see The time to relax is now and Specific Relaxation Techniques)

Balance lifestyle and build your physical reserves
• Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging).
• Have well-balanced, nutritious meals.
• Maintain your ideal weight.
• Avoid nicotine, excessive caffeine, and other stimulants.
• Take breaks and get away when you can.
• Get enough sleep. Be as consistent with your sleep schedule as possible.
• Routines and rest periods must be established and maintained
• Eat well and at regular intervals. Take snack breaks
• Develop a range of leisure interests that help you relax and rejuvenate
• Try and get enough time to relax and have fun… do you laugh enough?

Maintain your emotional reserves
Give yourself permission to feel rotten and share your feelings with others.
Talk with your family.
Develop some mutually supportive friendships/relationships even at the workplace
Pursue realistic goals which are meaningful to you
Expect some frustrations, failures, and sorrows.
Always be kind and gentle with yourself - be a friend to yourself.

Manage your workload
• Plan things well
• Think things out, structure you work and day properly
• Spend time reflecting on your work
• Set priority levels for tasks with a realistic work plan. You can only do so much work and can only handle so much pressure/stress.
• Delegate existing workloads where possible
• Stick to assigned hours of work
• Tasks-at-hand should be the immediate and central focus.
• Break up the work and start to do the little jobs well.
• Days off – take a weekly off. Time off should not be looked down upon.
• Maintain boundaries between your life and your assignment.

You need to see which area you are personally lacking in and bring in desired changes. Stress can be managed if we understand the reasons that cause stress and the level of stress. We should also try to estimate if we could bring about any change in our work and life environment that can subsequently reduce stress.
If you would like further help on managing stress in your life, our counsellors would be glad to assist.
Please feel free to give us your comments on this article or suggestions for new articles