Coping with Stress...Excellent information!!

From: Helen Dynda (olddad66@runestone.net)
Mon Dec 30 00:03:52 2002


The Url for this article is " Not Found " - so I've included the entire article below.

X> Coping with Stress

http://seattleymca.wellsource.com/dh/content.asp?ID=56 Everyone feels the affects of stress in their life. As long as you are coping you are doing OK. When stress becomes excessive, however, your coping ability may become overwhelmed and you experience distress, a destructive process that damages both physical and mental health. The objective of stress management then is not to avoid all stress but to keep it within manageable limits and to improve coping skills. Managing stress properly helps you be more productive and happier. Mismanaged stress can be harmful.

1.) Limiting demands. First, consider ways to limit your stress load. Here are some suggestions that might be helpful for you to implement:

...a.) Learn to live within a reasonable budget. Over-spending, charging, debt, and over-concern with materialism is a major cause of distress in many homes. Learning to live "beneath your means" rather than "above your means" can help eliminate a lot of unnecessary worry and stress.

...b.) Learn when to say "No!" If you don't have time or energy to take on more work or responsibility and do a good job, don't promise to do more. Politely say "No" or "Maybe another time." Only take on new challenges as you have the time, interest, and energy to do it well. If it's your boss, ask which tasks he wants done first in case there isn't time to do them all.

...c.) Learn to delegate. When you find you have more to do than is humanly possible, get help. Ask others for help in those areas where they can contribute. Later on maybe you can help them out when they get overloaded. For example, a working mom may need help with house cleaning chores, making dinner, and other tasks from which family members benefit.

...d.) Limit the amount of change in your life. Don't try to make several major changes at once such as making a move, taking a new class, and stopping smoking all the same week. Take major tasks one at a time.

...e.) Be nice to yourself. Many of the demands that put people under the most stress are self imposed such as: staying up late and being sleep deprived, bringing work home every night, skipping meals, never taking a vacation, working every weekend, and perhaps drinking heavily and having to deal with hangovers the next day. Lighten up a little and learn to enjoy life. Be nice to yourself.

2.) Improve coping skills. There are many things you can do to improve your coping skills so the affects of stress don't bother you so much. Here are a few practical suggestions to consider.

...a.) Learn to relax and have fun daily. Participate in a favorite activity, hobby, or pastime you thoroughly enjoy. Here is a short list of fun activities others have found relaxing and enjoyable: Take a warm bath - Listen to relaxing music - Take a hike or walk in the park - Phone a family member or friend - Read a good book - Play with the kids or dog or cat - Write in your diary - Trim the roses - Watch a funny movie

...b.) Take good care of your health. Get adequate sleep, at least seven to eight hours each night. Eat regular meals and enjoy at least one, warm, sit-down-meal each day with family or friends. Avoid or limit coffee which is a stimulant. Beware of alcohol. Many people use alcohol to drown their stress problems but it generally ends up creating even greater problems.

...c.) Be physically active. Physical activity is one of the best ways to relax and unwind. Fitness also improves your resistance to the affects of stress. Excess stress can suppress the immune system, adversely affect circulation and heart health, and increase tension and anxiety.

3.) Physical activity works like a stress antidote by enhancing immunity, improving the circulation, helping relieve tension, and improving mood. A recent study by Dr. James Blumenthal of Duke University compared daily physical activity (for 30+ minutes) with medication for controlling depression. After 16 weeks, the exercise group showed as much improvement from clinical depression as those on medication.

...a.) Develop a strong social support system. Research consistently finds that people with a strong social support system of family and friends cope better with stress and crisis in life. "No man is an island..." You need the help, encouragement and moral support from close family members and friends. Taking time to build close relationships is a good investment in your health and happiness.

...b.) Spiritual strategies. When facing difficulty and problems, spiritual resources can be an important coping strategy. People who participate regularly in a faith group that provides strength, comfort, and direction in life live longer and cope better. Develop your faith and trust. Do something to help others. Plan for a quiet time each day when you can read, meditate, and connect with a higher power.

...c.) Build self esteem.

..........Improve your knowledge: read, take a course, practice a skill.

..........Improve family relations: talk to your family, listen, learn.

..........Upgrade job skills: go back to school, take a class, learn new skills.

..........Get physically fit: lose weight, exercise, join a health club, the YMCA or YWCA, and eat more healthfully.

...d.) Look out for poor coping strategies. Here are a few that are commonly tried by many people but are ineffective and damaging to your health:

..........Denial: Pretend nothing's wrong, lie, or ignore the problem.

..........Drugs: Abuse coffee, aspirin, medications, smoke pot, pop tranquilizers and other pills.

..........Alcohol: Drink to change your mood or drown your problems.

..........Eating: Binging then dieting. Eat food as a substitute for unresolved problems.

..........Fault-finding: A judgmental or "poor me" attitude. Complain, blame, or criticize.

...e.) Get help. If you find yourself stressed out, talk to an understanding friend, your pastor, or a counselor. A problem shared is a load lifted. Enroll in a stress management class at your local hospital or health center.

For optimal mental health keep balance in your life. Look at the discomfort of stress as your body's way of telling you to ease up. Get some help. Simplify your life. Take time to relax, be active, and have fun. Draw close to family and friends. Learn to accept yourself as a normal human being, meaning you will make mistakes, but that's OK — just part of living. Be kind to yourself and maintain a positive, hopeful outlook.


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