|
Stress Management Tips
Contact Email Address:
becky@eNurseScribe.com
Category: Health & Fitness
Word Count:
914 words
You have permission to publish this article electronically, as
long as you publish the resource box, including the medical disclaimer. Please let me know if you use this article by emailing me at
becky@eNurseScribe.com
For a text version of this article, send a blank email
to: mailto:stressman@eNurseScribe.com
.
*****************************************************************
Stress
Management Tips
by Becky Sisk, PhD, RN
(c)
2003
Stress is a natural part of life. Eustress, or
normal stress, helps us face challenges and solve problems, but distress
can lead to chronic health problems and inability to cope. Physiologically,
stress is a protective mechanism. When stressed, your body produces adrenalin,
readying the person for “fight or flight.”
You want to have some adrenalin available but you do not want it elevated
all the time. Stressors as challenges that come into a person's life.
Stressors can be positive or negative. For example, examinations cause students
some negative feelings, but they are positive in that they eventually lead to
accomplishment of a goal.
What
are some mechanisms for handling stress? Here are some suggestions:
-
Take care of your physical needs:
-
If you have not had a physical exam lately, get
one. Medical conditions
such as anemia, thyroid disease, or hormone imbalances can make stress
more stressful.
-
Provide
yourself a balance between sleep,
rest, and activity
-
Avoid “pick-me-ups,” such as caffeine,
nicotine, or sugar. Caffeine and nicotine increase your pulse and blood
pressure, leading to more stress. Sugar intake provokes increased
insulin production and shakiness.
-
If you have trouble sleeping, get up, read a
book, or try warm milk. Warm milk enhances the endorphins (natural
highs) in your brain!
-
Try natural highs to combat stress. For example,
eating vegetables improves the absorption of L-Tryptophan, an amino acid
that is important for the production of serotonin. Serotonin is a
soother that allows you to sleep.
-
Eat well balanced meals, including breakfast.
Take a multivitamin daily if you have not been eating well.
-
If you have allergies, avoid what you know
triggers your particular allergies.
-
Be active—exercise
-
Rest and relax by dancing, listening to music,
reading, crafting
-
Avoid downers, such as tranquilizers, alcohol,
and pot. Do not stop
prescription meds without talking to your doctor.
-
Take life one day at a time – “This is the day
the Lord has made.” Write a
list of what makes you thankful.
-
Simplify your life and prioritize. How hard do you have
to work? Is work a substitute
for real living?
-
Manage your time wisely and prioritize your
activities. Keep a “to do” list.
-
In situations you can't control, use "secondary
control."
-
Seek help from someone who can help you control
the situation, such as a counselor.
-
Determine how important the situation is to you.
Is this situation important enough for you to invest your
precious resources?
-
In some situations, try acceptance and prayer.
-
Here are some techniques for handling stress.
-
Take 2-3 deep breaths, exhaling through your
mouth and relaxing your jaw and shoulders while exhaling.
Imagine warmth flowing down your arms and legs while you exhale.
Let your shoulder muscles droop, smile, and say something silly, like
“happy” or “ummmm”
-
Try progressive muscle relaxation,
consciously tightening, then relaxing in muscle groups. Imagine the
tension flowing out of your body while you do this.
-
Stretch your body, then relax, stretching neck, back, arms, and
legs progressively.
-
Use prayer and meditation, with qualified clergy if necessary.
-
Use cognitive techniques, such as positive self-talk, thought
stopping; positive language. Control what you can and accept what you
can’t. Live adventurously--try something new.
-
Use mental imagery: think about a nice memory, a favorite
place.
-
Try yoga, which soothes your nervous system, improves
respiration, and reduces anxiety.
-
Walk! Exercise, and take deep breaths while doing so.
-
Take a warm bath…by candlelight…with music playing.
-
Try a new tea (chamomile tea is supposed to be soothing).
-
Do something – Make changes, step out of your
boundaries
-
Lighten your load. It is okay to say “no” if
someone wants help or a commitment from you, e.g. social or voluntary
obligations.
-
Try to avoid making any big changes in your
life, like moving or remodeling or going back to school, when you are
under stress.
-
Think about whether you really need to be a
“workaholic.” Working for more than 40 hours a week is a stressor…every
situation does not call for you to be competitive
-
Seek out positive people and positive social or
voluntary groups.
-
Seek help from a counselor or support group.
-
Work to educate others or influence legislators
if your stressor is something from which you've learned lessons.
-
Keep a journal:
-
What are you most thankful for?
-
Happy memories/positive affirmations.
-
Three things you have accomplished this
year.
-
Five things you are thankful for this year.
-
Goals for the next year.
-
Call a friend you haven’t visited with for
awhile.
-
Play with a child; re-read your favorite
children’s book; act silly.
-
Get your nails done,
get a manicure. Guys –
get a massage.
-
Go to a free festival or concert or craft sale
or art show or …
Here are some websites featuring stress management:
Indiana University Health Centre Stress Management page
International
Stress Management Association -
From the UK, a registered charity with a multi-disciplinary professional
membership, existing to information on the prevention and reduction of
human stress, setting professional standards.
Stress
Management: A Review of Principles, by
Wesley E. Sime, PhD, MPH, Professor, Department of Health and Human Performance,
University of Nebraska, Lincoln
Stress
Management and Relaxation Central
from Futurehealth.org
Stress Virtual Library from
the University of Florida - Links to articles and resources related to stress.
*****************************************************************
Becky Sisk is
the owner and webmaster of NurseScribe,
http://www.eNurseScribe.com/.
This article is for information use only and is not medical
advice. Please consult your physician if you are concerned with the condition of your eyes or other medical conditions.
For
more free articles on medical topics, go to
http://www.eNurseScribe.com/medarts.htm.
*****************************************************************
|
