Stress Basics

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Stress basics

Stress is a normal psychological and physical reaction to the ever-increasing demands of life.

Surveys show that many Americans experience challenges with stress at some point during

the year.

In looking at the causes of stress, remember that your brain comes hard-wired with an alarm

system for your protection. When your brain perceives a threat, it signals your body to release

a burst of hormones to fuel your capacity for a response. his has been labeled the !fight-or-

flight! response.

"nce the threat is gone, your body is meant to return to a normal relaxed state. #nfortunately,

the nonstop stress of modern life means that your alarm system rarely shuts off.

hat$s why stress management is so important. Stress management gives you a range of tools

to reset your alarm system.

Without stress management, all too often your body is always on high alert. "ver time, high

levels of stress lead to serious health problems. %on$t wait until stress has a negative impact

on your health, relationships or &uality of life. Start practicing a range of stress management

techni&ues today.

What happens when you are stressed'

Stress is what you feel when you have to handle more than you are used to. When you are

stressed, your body responds as though you are in danger. It makes hormones that speed up

your heart, make you breathe faster, and give you a burst of energy. his is called the fight-or-

flight stress response.

Some stress is normal and even useful. Stress can help if you need to work hard or react

&uickly. (or example, it can help you win a race or finish an important )ob on time.

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+ut if stress happens too often or lasts too long, it can have bad effects. It can be linked to

headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune

system, making it harder to fight off disease. If you already have a health problem, stress may

make it worse. It can make you moody, tense, or depressed. our relationships may suffer,

and you may not do well at work or school.

What can you do about stress'

he good news is that you can learn ways to manage stress. o get stress under control

(ind out what is causing stress in your life.

ook for ways to reduce the amount of stress in your life.

earn healthy ways to relieve stress and reduce its harmful effects.

/ow do you measure your stress level'

Sometimes it is clear where stress is coming from. ou can count on stress during a ma)or life

change such as the death of a loved one, getting married, or having a baby. +ut other times it

may not be so clear why you feel stressed.

It$s important to figure out what causes stress for you. 0veryone feels and responds to stress

differently. racking your stress may help. 1et a notebook, and write down when something

makes you feel stressed. hen write how you reacted and what you did to deal with the stress.

racking your stress can help you find out what is causing your stress and how much stress

you feel. hen you can take steps to reduce the stress or handle it better.

o find out how stressed you are right now, use this Interactive ool What Is our Stress

evel'

Stress 2anagement - opic "verview

3continued4

/ow can you avoid stress'

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Stress is a fact of life for most people. ou may not be able to get rid of stress, but you can

look for ways to lower it.

ou might try some of these ideas

earn better ways to manage your time. ou may get more done with less stress if you

make a schedule. hink about which things are most important, and do those first.

(ind better ways to cope. ook at how you have been dealing with stress. +e honest about

what works and what does not. hink about other things that might work better.

ake good care of yourself. 1et plenty of rest. 0at well. %on$t smoke. imit how much

alcohol you drink.

ry out new ways of thinking. When you find yourself starting to worry, try to stop the

thoughts. "r write down your worries and work on letting go of things you cannot change.

earn to say !no.!

Speak up. 6ot being able to talk about your needs and concerns creates stress and can

make negative feelings worse. Assertive communication can help you express how you feel

in a thoughtful, tactful way.

Ask for help. 7eople who have a strong network of family and friends manage stress better.

Sometimes stress is )ust too much to handle alone. alking to a friend or family member may

help, but you may also want to see a counselor.

Stress relief

%o you know anyone who isn$t at times stressed out these days' he pace of modern life

makes stress management a necessary skill for everyone. 2any people )uggle multiple

responsibilities, work, home life, caregiving and relationships. earning to identify problems

and implement solutions is the key to successful stress reduction.

he first step in successful stress relief is deciding to make stress management an ongoing

goal, and to monitor your stress level.

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"nce you start monitoring your stress level, the next step is identifying your stress triggers.

When or under what situations do you experience the most stress' Some causes of stress are

easy to identify, such as )ob pressures, relationship problems or financial difficulties. +ut

daily hassles and demands, such as commuting, arranging child care or being overcommitted

at work, also can contribute to your stress level.

7ositive events also can be stressful. If you got married, started a new )ob and bought a new

house in the same year, you could have a high stress level. While negative events in general

are more stressful, be sure to also assess positive changes in your life.

"nce you$ve identified your stress triggers, you can start thinking about strategies for dealing

with them. Identifying what aspect of the situation you can control is a good starting point.

(or example, if you have a difficult time falling asleep because you$re stressed out, the

solution may be as easy as turning off the 9 when the evening news is too distressing. "ther

times, such as high demands at work or when a loved one is ill, you may only be able to

change how you react to the situation.

And don$t feel like you have to figure it out all on your own. Seek help and support from

family and friends. ou may want to ask them what stress-relief techni&ues have worked well

for them.

And many people benefit from daily practice of stress-reduction techni&ues, such as deep

breathing, massage, tai chi or yoga. 2any people manage stress through practicing

mindfulness in meditation or being in nature.

And remember to maintain a healthy lifestyle to help manage stress : eat a healthy diet,

exercise regularly and get enough sleep. /aving a healthy lifestyle will help you manage

periods of high stress.

Stress won$t disappear from your life. And stress management isn$t an overnight cure. +ut

with ongoing practice and incorporation of resiliency into your lifestyle, you can learn to

manage your stress level and increase your ability to cope with life$s challenges.

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ve

consulted experts and come up with 8 easy, natural alternatives to anxiety.

*. +reathe 0asily

B+reathing from your diaphragm oxygenates your blood, which helps you relax almost

instantly,C says


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contrast, can cause your heart to beat faster and your muscles to tense up, exacerbating

feelings of stress. o breathe deeply, begin by putting your hand on your abdomen )ust below

the navel. Inhale slowly through your nose and watch your hand move out as your belly

expands. /old the breath for a few seconds, then exhale slowly. s highly effective in reducing stress. %r. =ooper recommends imagining you>re

in a hot shower and a wave of relaxation is washing your stress down the drain. 1erald

0pstein, 2.%., the 6ew ork =ity author of /ealing 9isuali?ations 3+antam %oubleday %ell

7ress, *EGE4, suggests the following routine =lose your eyes, take three long, slow breaths,

and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling

by a brook, or lying on the beach. (ocus on the details:the sights, the sounds, the smells.

8. 2ake ime for a 2ini Self-2assage

2aria /ernande?-


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self-pity. (ind another one. If your office is too hot or too cold, don>t suffer in silence. =all

the building manager and ask what can be done to make things more comfortable.

**. 7ut It on 7aper

Writing provides perspective, says 7aul K. re drinking all decaf. ou should also consider switching from regular soft drinks to

caffeine-free ones or sparkling mineral water.

*;. Kust Say 6o

rying to do everything is a one-way ticket to serious stress. +e clear about your limits, and

stop trying to please everyone all the time.

*D. ake a Whiff

"ils of anise, basil, bay, chamomile, eucalyptus, lavender, peppermint, rose, and thyme are all

soothing, say Lathy Leville and 2indy 1reen, coauthors of Aromatherapy A =omplete

1uide to the /ealing Art 3=rossing 7ress, *EED4. 7lace a few pieces of rock salt in a small

vial, then add a couple of drops of the oil of your choice 3the rock salt absorbs the oil and is

much less risky to carry around in your purse than a bottle of oil4. "pen the vial and breathe

in the scent whenever you need a &uick stress release.

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*F. Warm #p

ry this tip from %avid Sobel, 2.%., in San Kose, =A, author of he /ealthy 2ind, /ealthy

+ody /andbook 3I S / L +ook Service, *EE4 t let them control you.C

*E. Shake It #p

his &uick exercise helps loosen the muscles in your neck and upper back, says %r. Sobel

Stand or sit, stretch your arms out from your sides and shake your hands vigorously for about

*H seconds. =ombine this with a little deep breathing, %r. Sobel says, and you>ll do yourself

twice as much good.

5H. 2unch Some Snacks

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(oods that are high in carbohydrates stimulate the release of serotonin, feel-good brain

chemicals that help induce calm, says %r. =ooper. =rackers, pret?els, or a bagel should do the

trick.

5*. +oost our 9itamin Intake

0li?abeth Somer, t let anything get in the way.

58. Admit It

0ach of us has uni&uely individual stress signals : neck or shoulder pain, shallow breathing,

stammering, teeth gritting, &ueasiness, loss of temper. earn to identify yours, then say out

loud, BI>m feeling stressed,C when they crop up, recommends %r.

Stress Basics

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