Do you feel as if you’re living in the fast track?  Rushing here…rushing there… finding stress… everywhere! Are the cares of life pulling and tugging at you on every side?  Do you feel as if you’re being swallowed up by the tide? At times, do you feel like screaming from the top of your lungs to the world at large, “I can’t breathe.  There is too much pressure.  How am I suppose to do everything for everybody?  What about me?  What about my needs?”

Understanding Stress

Whether we like it or not, STRESS is an everyday fact of life.  It’s unavoidable. What is STRESS?  Most people think of stress as being under pressure.  Stress is any change that you must adapt to.  Stress affects your body, your mind and your actions.  Acute stress often results when time is short and demands are heavy.  Chronic stress builds up over time.  Stress is not always a bad thing.  Actually, it can produce growth.  Some stress is part of daily life.  Stress is usually experienced from four basic sources:  environment, social, physiological and your thoughts.  Situational stress can be created by a host of things such as: negative thinking, physical danger, chronic pain, falling in love, getting married, achieving a goal, divorce, remarriage, loss of a loved one, a new baby, changing jobs, going off to college, starting graduate school, a teenager struggling with independence, retirement, caring for an aging parent, or a spouse being deployed in the military.  Short-term (acute) stress is caused by anything that temporarily throws you off balance.  Something as simple as waiting for the traffic light to change, standing in line at the grocery store, long line at the post office, or locking your keys in the car.  While these stressful feelings can be intense, they usually go away after a short time. 

If you don’t deal with your stress, your stress will deal with you.  When stress is not dealt with, a price will be paid – whether it’s mentally or physically - a price will be paid.  When the stressors of life are unrelenting, as they often are during particular circumstances, chronic or persistent stress can occur.  Over time when little stressors accumulate and there is no time for recovery, chronic stress may become your companion. When the mind perceives a threat, the body becomes aroused. Long-term (chronic) stress is constant, unrelenting pressure.  Regardless of the cause of chronic stress, long-term stress often leaves you mentally and physically drained.  You may get the feeling the stress will never end.  Some people have lived under stress so long that they can’t recognize it anymore.  Long-term (chronic) stress may increase your chances of a stress-related disease.

Physical Symptoms

Research indicates a correlation between stress and disease.  People suffering from stress-related issues may display physical symptoms such as the following:  high blood pressure, stomach aches, lower back pain, chronic fatigue, skin rashes, migraine headaches, sleep and eating disorders amongst others.

Anxiety

Too much stress can result in anxiety.  Common signs of anxiety include:  palpitations, pounding heart, or accelerated heart rate, sweating, trembling or shaking, sensations of shortness of breath or smothering, insomnia, or nausea or diarrhea. Anxiety may also lead to depression. 

Depression

Depression is a strong feeling of sadness that can lead to withdrawal from people, activities and life.  Common signs of depression include:  a feeling of worthlessness or hopelessness, inability to make decisions, lack of interest in usual activities, change in appetite, insomnia or oversleeping.  If depressed feelings linger for longer than 2 weeks and you are unable to manage or enjoy daily life, these are indicators of a possible depressive disorder.  While everyone may feel down at times, lasting depression may become a depressive disorder. 

DEALING WITH YOUR STRESS

Sometimes, you feel like you’ve simply just got to get away from the hassles of everyday life.  But there’s a problem…there is actually no place to run away to!  So, what does one do to find stress relief?  Stress relief is very important. Everyone knows you have to identify the source of the stress, come up with a plan and accept that which you can’t control.  Such an easy process.  So simple.  Right?  Wrong!

Three Keys to Managing Stress

Recognize your reaction.  Everyone reacts to stress differently.  The first step is learning how stress affects you.  Determine your reactions to the stress:  physical, mental or behavioral.   Identify your sources of stress.  Sources of stress are called stressors. Some are easily identified while others are not so obvious.  When you feel yourself reacting to stress, try to figure out what is the cause.  Once you identify the stressors, it will be easier to respond.  Changing your response is your most powerful tool for combating stress.  While you may not be able to avoid the stressor, you do have control over the way you respond.

Developing a Healthy Lifestyle

Learning to manage stress doesn’t happen overnight.  As we all know, life is a process and thus is the journey for learning how to effectively manage stress.  It is important to set limits.  Boundaries must be set and this means learning how to say no!  You need to know what your priorities are.  Using time and energy wisely are very important.  Prioritize your schedule at work in order to reduce stress.  Take time for lunch outside of the workplace.  Take short breaks.  It’s important to learn how to accept support.  This is a difficult task for most people.  It’s OK to ask for help.  Don’t take work home.  Learn how to enjoy your time at home.  Make time for family fun.  Make sure you do not take your stress out on your children.  Children are smart and they can sense your moods.  Many children and especially teenagers are under stress, too.  Take time to talk with your children.  Ask them about school, friends or whatever.  It is extremely important for one to have a sense of belonging.  Whether you take part in a community or faith-based event, it’s important to belong.  This provides an opportunity to be in touch with active, caring people.

Support Networks

As we all know, talking about a problem often makes one feel better.  If you’re feeling stressed, try spending time with family and friends.  Sometimes you just need a friend to listen.  Family can be a tremendous source of strength. 

Professionals You Can Trust

If your stress and anxiety don’t seem to go away, it may help to talk with a professional.  This could be a psychologist, counselor, clergy, social worker, or even your family doctor.

Relieve Stress with Activities

Walking, stretching and deep breathing are simple exercises which will provide immediate relief.  Taking a walk is a great way to fight stress.  Muscle tension is a common response to stress.  Stretching is a simple way to loosen up.  Neck stretch: Sit up straight and tuck in your chin.  Place your left hand on the right side of your head.  Gently pull your head to the left and hold for 10 seconds.  Switch sides and repeat the exercise.  Shoulder and arm stretch:  Put your hands together and lock your fingers.  Then raise your hands above your head, palms upward.  Hold for 15 seconds and relax.  Repeat 3 times.  Deep breathing is a simple method for relieving tension.  Use 3 deep breaths each time you do this exercise.  Inhale:  Breathe in slowly and deeply through your nose.  Take in as much air as possible.  Hold for 3 seconds, and then exhale.  Exhale:  Breathe out slowly through your mouth.  Try pursing your lips as if you were going to whistle.  This helps control how fast you exhale.

Focus on Relaxation

  The following techniques are found to be helpful with stress reduction:  progressive relaxation techniques, meditation, visualization, listening to relaxing music, a long bath, reading, exercising, and expressing your feelings.  It is important to take care of yourself.  Get enough rest and make time for a healthy diet.  Get active with regular exercise.  Exercise helps ease tension in both mind and body.    While stress may be a fact of life, it doesn’t have to be a way of life.