Stress

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Stress

Stress - Tips on How to Avoid It

Stress is difficult to define or measure. Some people thrive on extremely busy lifestyles and are able to cope well with life crises. Other people feel tensed or stressed by the slightest deviation from their set daily routine. Many people fall somewhere in between but may have periods when levels of stress increase. Tell-tale signs of stress building up include the following:

	Not being able to sleep properly with worries going through the mind.
	Being impatient or irritable at minor problems.
	Not being able to concentrate due to many things going through the mind.
	Being unable to make decisions.
	Drinking or smoking more.
	Not enjoying food so much.
	Being unable to relax and always feeling that something needs to be done.
	Feeling tense. Sometimes this includes a 'knot' in the stomach or feeling sweaty with a dry mouth or a thumping heart.

Sometimes stress builds up quickly, for example, the unexpected traffic jam. Sometimes it is ongoing, for example, in a difficult job. Ongoing stress is thought to be bad for health although this is difficult to prove. As well as the feelings of stress and anxiety, a build-up of stress is thought to be bad for the heart and is possibly a 'risk factor' for developing heart problems in later life. Stress may also contribute to other physical illnesses in ways little understood. For example, it is thought that illnesses such as irritable bowel syndrome, psoriasis, migraine and other headaches are made worse by increased levels of stress.

The following is a list of suggestions that may be useful to try and combat stress, some more appropriate to some people than others.

STRESS LIST: Make a 'stress list'. This is a good way to start. Try keeping a diary over a few weeks or so and list the times, places and people that aggravate your stress levels. A pattern may emerge. Is it always the traffic on the way to work that sets things off to a bad start for the day? Perhaps it's the supermarket check-out, next door's dog, a work colleague or something similar that may be cropping up regularly and causing stress. Having identified any typical or regular causes of stress, two things may then help.
Firstly, discussing this with a close friend or family member may help them and you be aware of the reasons why you are feeling stressed. Simply talking it through may help. Secondly, these situations can be used as 'cues' to relax. Simple relaxation techniques (see below) can be used when a stressful situation occurs or is anticipated. For example, try doing neck stretching exercises whilst in that traffic jam rather than getting tensed and stressed.

SIMPLE RELAXATION TECHNIQUES:

	Deep breathing - this means taking long, definite, slow breaths in and very slowly exhaling. Doing this a few times and concentrating fully on the breathing is often found to be relaxing.
	Muscular tensing and stretching - try twisting the neck around each way as far as it is comfortable and then relax. Try fully tensing the muscles of the shoulders and back for several seconds and then relaxing completely. Try practising these simple techniques when relaxed and then using them routinely when any stressful situation occurs or is anticipated.

	POSITIVE RELAXATION: Set specific times aside to positively relax. Don't just let relaxation happen or not happen at the mercy of work, family, etc. Plan it and look forward to it. Different people prefer different things. A long bath, a quiet stroll, sitting and just listening to a piece of music, etc. These times are not wasteful and you should not feel guilty about not 'getting on with things'. They can be times of reflection and putting life back in perspective. Some people may find setting time aside for a relaxation programme such as meditation or systematic muscular exercises is useful. Relaxation tapes are also available to help to learn to relax.
	TIME OUT: Try to allow several times a day to 'stop' and take some time out. Getting up 15-20 minutes earlier than needed is a good start. This can be used to think of and plan the coming day and to prepare for the day's events unrushed. Take a regular and proper lunch break, preferably away from work. Don't work over lunch. If work is busy, if possible try and take 5 or 10 minutes away every few hours to relax. Once or twice a week try to plan some time just to be alone and 'unobtainable'. This need only be for a short period. For example, a gentle stroll or a sit in the park often helps to break out of life's hustle and bustle.
	EXERCISE: Many people claim that regular planned exercise reduces their level of stress. (It also keeps them fit and helps prevent heart disease). Any exercise is good but planned sessions two or three times per week for 30 minutes or so should be aimed for. In addition, poor sleep patterns often improve if exercise is taken regularly.
	SMOKING AND ALCOHOL: Don't be fooled that smoking and drinking help with stress. In the long run they don't. Drinking alcohol to 'calm nerves' is often a slippery slope to heavier and problem drinking. Be aware of this.
	HOBBIES: Many people find that a hobby involving no deadlines, no pressures and that can be picked up or left easily takes the mind off stresses. Sports, knitting, music, model-making, puzzles and reading for pleasure are common examples.
	TREATMENT: Some people find they have times in their life when stress or anxiety becomes severe or difficult to cope with. Consult a doctor if stress has become worse. Further specific therapies such as anxiety management groups and anxiety counselling may be appropriate.