Stress Management – July 20th, 2004
STRESS MANAGEMENT TIPS FOR DAILY LIVING
Dr.S.Lakshmanan (General & Colon Rectal Surgeon)
Salem, Illinois ,USA.
WHAT IS STRESS?
Stress is a physical, mental, emotional strain or tension. Stress is a fact of life. Some stress can be good for you because it helps inspire you to meet lifes challenges but too much stress can harm your physical, mental and well being. That is why we need to be able to control stress so it doesnt control you. Stress is an automatic, physical and emotional reaction to a danger or demand, the physical symptoms are many including but not limited to lack of energy, lack of interest in day-to-day life. Headache, muscle tension, pain in various parts of the body, sleeplessness, increased blood pressure, ect.
WHY MANAGE STRESS?
So that we can feel refreshed and renewed and in control of things and be calm and at peace in our life.
SOME SOURCES OF STRESS
Job related a) To meet deadlines b) Too much or too little work to do c) Conflict with your boss or co-workers d) Lack of interest in the job you do Personal life stress a) Financial problem b) Sickness or death of loved ones c) Divorce d) Even happy event such as marriage can be stressful at times Environmental a) Physical safety or comfort of your surroundings b) Overcrowding c) The weather
HOW TO MANAGE STRESS
Develop a personal stress management program, start today. Keep in mind the following general rules:
Do something you enjoy whether you enjoy being indoors or outdoors, alone or with others, do what you like to do. Set aside time for yourself, your need for relaxation and recreation is vitally important, make time for it each day. Do it with commitment, nearly every stress reducing activities has immediate benefits but you will reap much greater benefit if you stick with it, stress management program can increase your physical well being, You will have more energy and be more alert and emotionally also you will notice a difference.
FOLLOWING ARE SOME WAYS TO REDUCE STRESS
EXERCISE, it is a great way to relieve physical and mental tension, it brings pleasurable relaxation naturally. Examples like walking, jogging, bicycling, swimming, tennis, ect. Try to get 30 minutes of exercise at least 5 days a week. Choose an activity that appeals to you. DEEP BREATHING, proper breathing is one of the most effective techniques for relieving stress. Following are the many techniques recommended:
1. Take a break. Think about whats causing you to feel tense for a few seconds, and then put these thoughts out of mind.
2. Relax your arms and shoulders.
3. Slowly exhale.
4. Now take a deep breath, letting your abdomen and then your chest fill with air.
5. Exhale slowly, and repeat until your breathing is regular and steady. As you do, concentrate on each breath.
6. Enjoy the feeling of being relaxed and in control.
A QUICK METHOD
This can be done any time and anywhere, without interrupting your schedule.
Relax your arms and shoulders
Close your eyes. Take a deep breath and exhale. Repeat
Concentrate on your breathing put aside all stressful thoughts.
Doing something you really enjoy, doing it regularly can help you reduce stress. These activities provide creative outlet and refresh your mind, body and spirit and lessen the fatigue. Examples are music, painting, cooking, gardening, needle point, religion or civic involvement, volunteer opportunities.
Other Methods a) Meditation b) Yoga c) Hypnosis d) Biofeedback e) Visualization Find the one that suits you and stick with it.
SOME OTHER TIPS FOR MANAGING STRESS
Some of the following suggestions that will help you manage stress in every day life: a) Get enough sleep. This will help to ensure you can meet each day�s challenges with energy and alertness. b) Work out anger. Dont let anger get the best of you. Get involved in some useful physical activity instead. c) Talk out problems. Talking with a trusted friend can help put your problems in perspective. This can help you work things out. d) Manage your time wisely. Make a list of things to do each day so you can keep your routine orderly and efficient. Be realistic dont try to do everything at once. e) Eat right to feel right. Cut down on sugar, sodium, and fatty foods. Eat more fruits, vegetables and whole-grain foods. f) Take breaks, Take a break from what youre doing once in a while, so youll feel refreshed and relaxed.
DONT ACCECPT SUBSTITUES FOR STRESS MANAGEMENT.
Like alcohol, nicotine, barbiturates/ tranquilizers and caffeine.
LEARN TO CONTROL STRESS
Be aware of stressful situations in your life
Take steps to reduce the causes of harmful stress Find a stress reduction technique and stick with it
WISH YOU ALL PEACEFUL, BLISSFULL, ENERGETIC, VIBRANT LIFE.