Test Stress

How Can I Deal with Stress?

Dealing with stress - It’s important to learn how to recognize how stress affects you, learn how to deal with it, and develop healthy habits to ease your stress. What is stressful to one person may not be to another. Stress can come from happy events (a new marriage, job promotion, new home) as well as unhappy events (illness, overwork, family problems).

What is Stress?

About stress: definition of stress

Stress is your body’s response to change. Your body reacts to it by releasing adrenaline (a hormone) that can cause your breathing and heart rate to speed up, and your blood pressure to rise. These reactions help you deal with the situation.

The link between stress and heart disease is not clear. But, over time, unhealthy responses to stress may lead to health problems. For instance, people under stress may overeat, drink too much alcohol or smoke. These unhealthy behaviors can increase your risk of heart disease.

The link between stress and heart disease is not clear. But, over time, unhealthy responses to stress may lead to health problems. For instance, people under stress may overeat, drink too much alcohol or smoke. These unhealthy behaviors can increase your risk of heart disease.

How does stress make you feel?

Stress affects each of us in different ways. You may have physical signs, emotional signs or both.

• You may feel angry, afraid, excited or helpless.
• It may be hard to sleep.
• You may have aches and pains in your head, neck, jaw and back.
• It can lead to habits like smoking, drinking, overeating or drug abuse.
• You may not even feel it at all, even though your body suffers from it.

How Can I Cope with Stress?

Top 4 strategies to deal with stress

Taking steps to manage stress will help you feel more in control of your life. Here are some good ways to cope.

• Try positive self-talk — turning negative thoughts into positive ones. For example, rather than thinking “I can’t do this,” say “I’ll do the best I can.”
• Take 15 to 20 minutes a day to sit quietly, relax, breathe deeply and think of something peaceful.
• Engage in physical activity regularly. Do what you enjoy — walk, swim, ride a bike or do yoga. Letting go of the tension in your body will help you feel a lot better.
• Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.
  

How Can I Live a More Relaxed Life?

Here are some positive healthy habits you may want to develop to manage stress and live a more relaxed life.

• Think ahead about what may upset you. Have a plan ready to deal with situations. Some things you can avoid. For example, spend less time with people who bother you. Avoid driving in rush-hour traffic.
• Learn to say “no.” Don’t promise too much.
• Give up your bad habits. Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, make the decision to quit now.
• Slow down. Try to “pace” not “race.” Plan ahead and allow enough time to get the most important things done.
• Get enough sleep. Try to get 6 to 8 hours of sleep each night.
• Get organized. Use “To Do” lists if it helps you focus on your most important tasks. Approach big tasks one step at a time.

What Else Can I Do to Deal with Stress?

Many stressors can be changed, eliminated, or minimized. Here are some examples of things you can do to reduce your level of stress:

Exercise

• Exercise regularly. • Practice relaxation techniques. For example, whenever you feel tense, slowly breathe in and out for several minutes.

Nutrition

• Eat a balanced diet daily. Eat more whole grains, nuts, fruits and vegetables. Substitute fruits for desserts.• Choose foods that are low in fat, sugar, and salt.

Sleep

• In a typical week, get sufficient sleep to wake up refreshed.• Do not use medication or chemical substances (including alcohol) to help you sleep.

Stimulants

• Avoid caffeine, nicotine, sugar, and cola.• Do not use medication or chemical substances (including alcohol) to reduce your anxiety or to calm you down.

Support System

• Have one or more friends with whom you can share personal matters.• Talk with friends or someone you can trust about your worries/problems.

Nurture-Self

• Keep reinforcing positive self-statements in your mind.• Focus on your good qualities and accomplishments• Do something you really enjoy which is “just for me” during the course of an average week.• Recognize and accept your limits. Remember that everyone is unique and different.

Good time management skills

• Plan ahead and avoid procrastination.• Make a weekly schedule and try to follow it.• Set realistic goals.• Set priorities.

Relax

• Take a warm bath or shower.• Go for a walk.• Get a hobby or two. Relax and have fun.• Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a great way to relieve stress. 

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