Here is part 2 of the article with some different suggestions on how to effectively recognize and cope with stress in your life...
I’m so uptight that I can’t seem to learn how to relax! Where do I start?
Try a simple technique to “SLAY” your stress: Stop-Listen-Act-Yeah!
Stop: In order to manage stress, you must first be aware of what is causing you stress. Once you realize what causes your stress, try to focus on how your body feels under stress. In time you will learn to recognize the signs of stress, and know more easily when it’s time to “Stop” and refocus.
Listen: If you will listen, your body will tell you when you are under stress by exhibiting signs such as irritability, headaches, an upset stomach, muscle aches, cold/clammy hands, or clenched or grinding teeth. These are just of few of the ways stress can present itself to you. When you notice these or other signs of stress, then take a few seconds to analyze why you are experiencing those feelings. Stress can be caused by any number of things both in the workplace and at home, and every person reacts to stress in a different way. Recognizing what causes your stress and how your body reacts to stress is an important step in finding ways to combat negative stress
Act: Once you’ve taken the time to stop, and listen to how and why stress is affecting you, then it’s time to take action! There are many things you can do to help alleviate stress in your life.
Here are a few possibilities:
- Avoidance. I know it has a negative connotation, but as it relates to stress, this is a great coping mechanism. Once you can identify activities, or situations that are stressful for you, then try to avoid them, at least until you’ve learned how to manage the stressful situation more effectively.
- Do you need a break? Sometimes we literally work ourselves into a state of exhaustion – mentally and physically. If you find your mind wandering, or you’re feeling anxious, try taking a short break or even a nap. Figure out what type of break works best for you. Maybe it’s just some quiet time, or a walk around the block.
- Relaxation techniques: such as deep breathing, stretching, meditation, Yoga, etc.
- Prioritize. Take a good hard look at all of the things you’re trying to accomplish and honestly ask yourself what is most important. By adjusting your priorities, it can sometime change your attitude toward some of those things you “have” to do. That little wake up call might be all you need to approach tasks with less stress. Prioritizing can also enable you to decide which tasks you must let go, for now, or for good – whatever works out best for you.
- Remember it is ok to say no. It’s even ok to say, “I thought I could do this but it’s overwhelming me now”. Learn to delegate, and to ask for help. Just don’t expect anyone to read your mind. Just assume that if you don’t say it clearly and explicitly to them, then they have no clue what you’re thinking or how to help you.
- Work smart, not hard. Learn to manage your time, and remember that even though we think we can be more efficient by multitasking, it rarely works out that way.
- Set clear, realistic goals. These need not be career specific. Set goals for your personal life or development as well. It’s no wonder we’re stressed when we run around in circles with no idea where we’re going, or when we’ll get there.
- Do not to let yourself be provoked or upset by others' behavior. I know that for those of us with a passionate nature this is a tough one. It can be a constant mental struggle, but one that is well worth it. In the larger scheme of things is this one little thing really going to matter? Be honest with yourself, and just let it go!
- Find someone to talk to. Sometimes if we just share our frustrations with a friend or supervisor we feel better equipped to handle the problem. One word of caution. It might take a little trial and error to discover whom to talk to about stressful situations. If you want someone to just listen and not offer advice, it’s ok to tell them that.
- Improve your relationships. Go out of your way to improve relationships with family, friends and co-workers.
- Change your lifestyle. When you take better care of your body, it can handle stress more effectively. Develop a healthier or more positive lifestyle with good nutrition and exercise.
Renew your spirit. - Find a religious or spiritual practice such as praying, private devotions, attending church or any other group or activity that speaks to your inner spirit. Maybe it’s even something simple like working in the garden, playing an instrument, or looking at picture albums.
- Seek professional help. In some cases, stress might be wreaking so much havoc in your life that you are not able to effectively deal with it alone. Seeking help from someone specially trained to help you is never a bad thing! A mental health counselor can help you find and implement the right solution for your particular problem.
- Sometimes prescribed medications may by beneficial to help alleviate anxiety and depression which is often associated with stress.
While there isn't a specific test to diagnose stress, if you are having problems with symptoms such as headaches, upset stomachs, etc., you should see your doctor to rule out medical illness. Otherwise, relax, and take one day at a time.
If the cause of your stress is not easily recognized or manageable, you may feel overwhelmed, depressed, or helpless, as if there is "no way out." If this describes your situation, please seek professional assistance to help you cope with those feelings.
Yeah! You did it! You’re learning how to combat the negative effects of stress in your life. “If it is to be, it is up to me.” I can not remember now where I first heard that saying, but it is so very true. There is no magic pill to make stress disappear from your life. You have the power to change anything about your life that you want to change. Life can be beautiful if you stop to smell the flowers and admire yourself. Try to remember, that no matter what stressful situation you find yourself in...you always have options!
If any of you have other suggestions on ways you deal with stress, please leave a comment. Your suggestions might be just the solution someone else is looking for.
