Stress management
Stress is a feeling of emotional or physical tension.
Information
Emotional stress usually occurs in situations people
consider difficult or challenging. People may feel stressed in different
situations.
Physical stress is a physical reaction of the body to
various triggers. The pain experienced after surgery is an example of physical
stress. Physical stress often leads to emotional stress, and emotional stress
often occurs in the form of physical stress (e.g., stomach cramps).
Stress management involves controlling and reducing the
tension that occurs in stressful situations by making emotional and physical
changes. The degree of stress and the desire to make the changes will determine
how much improvement takes place.
ASSESSING STRESS
Attitude: A person's attitude can influence whether or not a
situation or emotion is stressful. A person with a negative attitude will often
report more stress than would someone with a positive attitude.
Diet: A poor diet puts the body in a state of physical
stress and weakens the immune system. As a result, a person can be more likely
to get infections. A poor diet can mean making unhealthy food choices, not
eating enough, or not eating on a normal schedule.
This form of physical stress also decreases the ability to
deal with emotional stress, because not getting the right nutrition may affect
the way the brain processes information.
Physical activity: Not getting enough physical activity can
put the body in a stressed state. Physical activity has many benefits,
including promoting a feeling of well-being.
Support systems: Almost everyone needs someone in their life
they can rely on when they are having a hard time. Having little or no support
makes stressful situations even more difficult to deal with.
Relaxation: People with no outside interests, hobbies, or
other ways to relax may be less able to handle stressful situations. Getting 7
to 8 hours of sleep per night also helps people cope with stress.
AN INDIVIDUAL STRESS MANAGEMENT PROGRAM
Find the positive
in situations, and don't dwell on the negative.
Plan fun
activities.
Take regular
breaks.
Physical activity:
Start a physical
activity program. Most experts recommend 150 minutes of aerobic activity per
week.
Decide on a
specific type, amount, and level of physical activity. Fit this into your
schedule so it can be part of your routine.
Find a buddy to
exercise with -- it is more fun and it will encourage you to stick with your
routine.
You do not have to
join a gym -- 20 minutes of brisk walking outdoors is enough.
Nutrition:
Eat foods that
improve your health and well-being. For example, increase the amount of fruits
and vegetables you eat.
Use the food guide
plate to help you make healthy food choices.
Eat normal-sized
portions on a regular schedule.
Social support:
Make an effort to
socialize. Even though you may feel tempted to avoid people when you feel
stressed, meeting friends usually helps people feel less stressed.
Be good to
yourself and others.
Relaxation:
Learn about and
try using relaxation techniques, such as guided imagery, listening to music, or
practicing yoga or meditation. With some practice, these techniques should work
for you.
Listen to your
body when it tells you to slow down or take a break.
Make sure to get
enough sleep. Good sleep habits are one of the best ways to manage stress.
Take time for
personal interests and hobbies.
RESOURCES
If these stress management techniques do not work for you,
there are professionals, such as licensed social workers, psychologists, and
psychiatrists, who can help. Schedule time with one of these mental health
professionals to help you learn stress management strategies, including
relaxation techniques. Support groups of various types are also available in
most communities.
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