Identifying Stress

Stressors are things that cause stress. They can be real or imagined, positive or negative, good or bad, welcomed or undesired, pleasurable or painful. A certain amount of stress is normal and unavoidable. Stress is only a problem if it becomes excessive, more than you can cope with. Stress effects are additive. The more stressors you have, the greater the stress load.

Our Stress Load

A certain amount of stress is good for us. It helps keep us motivated and on task. But, when many stressors occur at once, we can experience stress overload. In this state, some people become short-tempered, snappy, and more likely to lose their cool. Fortunately, most stress overload periods are short-lived. We find ways to relieve the extra stress — a good night's sleep, a relaxing hot bath, a day off — and we recuperate.

If the amount of stress keeps accumulating and we do not find ways to relax and recuperate, we become over-stressed or distressed. Some of the physical and mental warning signs of over-stress are

• anxiety/feeling on edge, nervous
• apathy/no longer receive pleasure from things you used to enjoy doing
• body aches and pains: tight chest, racing heart, sweaty palms, stiff neck, shoulders, back ache
• crying jags or outbursts
• disturbed appetite/eating pattern
• disturbed sleep
• fatigue/low energy level
• reduced immunity/sick more often
• self-destructive behavior/substance abuse

If your stress level is on overload, try some of the coping strategies below and those mentioned throughout this program to reduce the amount of stress in your life.

Coping Strategies

• Get adequate rest, at least seven to eight hours each night. If you are well-rested, you can deal more effectively with stressors.
• Be physically active 30+ minutes each day. Physical activity releases tension and normalizes stress hormones. It will also help you get a good night's sleep.
• Break the stress cycle with daily relaxation. Take frequent breaks throughout the day: stretch, get a drink, take a brief walk, practice deep breathing, take a one-minute vacation to a serene location (closing your eyes, using visual imagery), take a hot bath.
• Be kind to yourself. Don't be over-critical of yourself or put yourself down. Recognize that everyone makes mistakes sometimes.
• Do something you enjoy each day (work a crossword puzzle, garden, write in your journal, read a book or magazine, try a new recipe, make something with your hands, or work on a project).
• Nurture your emotional life. People who have many social support systems handle stress and crisis better. Develop supportive relationships. Renew your commitment to friends and loved ones already in your life. Meet new people by joining a club, civic group, or church, or by volunteering in your community.
• Eat three nutritious meals each day. Skipping meals can make you irritable and more prone to stress. Choose a wide variety of foods from the different food groups. Plan at least one warm, sit-down meal daily.
• Learn to say no. If you are stressed due to too many commitments, pare down your obligations. Say no if you do not want to take on a new responsibility. Delegate some of your current commitments to others, if possible.
• Don't use or abuse alcohol, drugs, or other addictive substances. Avoid turning to "Band-Aid" fixes to stress, such as having a few beers, or juicing up on caffeine to make up for sleep deprivation. Learn stress management skills that can last a lifetime, instead.
• Take a stress management class. Learn better ways to communicate and resolve conflicts. Learn to be assertive but not aggressive (that is, learn to ask for what you want in a direct way that is not threatening to others). Learn time management skills.
• Look at stress as your body's way of telling you that you need to change. Use the motivation from stress problems to help you change those things that need changing in your life.
• Seek assistance. If you feel stuck or have problems or conflicts you cannot resolve on your own, seek help. Consult with a counselor, pastor, or health professional who can offer you guidance and understanding.
• Take 15 or 20 minutes to meditate each day. Relax, slow down, and clear your mind. Find a quiet spot and dim the lights.
• If there are a lot of "shoulds" in your life ("I should do this and I should do that."), ask yourself what would happen if you chose not to do what you "should" do. In many cases the consequences of not doing something that is stressful (a "should") will be minimal or nonexistent, and your stress level will be lower.

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