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The Stress Management
Stress is your body's response to any real or imagined demand. To some
degree your heart will race, you'll start to sweat, you'll feel your muscles
tense, your stomach may get upset, you may have cold feet or hands, and
sugar and fat will be flooding your blood stream. This is the same response
that cavemen had years ago when saber tooth tigers were the main stressor.
This response gets your body ready to fight or run from a saber tooth tiger.
Of course, the caveman usually had a nice period of rest and quiet before
the next saber tooth tiger came along. Today, that's not necessarily true
and you may experience stress on top of stress. When your body doesn't
have time to recuperate from the stress you may start to develop symptoms,
such as headaches, backaches, high cholesterol, high blood pressure, or
gastrointestinal problems. Everyone internalizes stress differently and can
develop different symptoms.
This doesn't mean that all stress is bad. A certain amount of stress is
what makes life exciting.
It's why we go to scary movies, ride roller
coasters, and love sporting events when the competition is close.
Matter-
of-fact, if you're under the right amount of stress for you, you'll feel
energized, motivated, on top of the world. On the other hand, too little or
too much stress can cause apathy, fatigue, irritability, moodiness, and lead
to coping in negative ways (like overeating). You must determine the amount
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of stress with which you can deal. Then when you find yourself under too
much stress find positive stress management techniques that work for you.
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Stress Awareness
Learn to recognize when you are under too little or too much stress by
reviewing these stress-warning signs. Check the symptoms you've noticed in
yourself lately.
Mood and Disposition Signs
Physical Signs
___worrying
___anxiety
___frustration
___depression
___nervousness
___mood swings
___apathy
___easily discouraged
___irritability
___crying spells
___emptiness
___loss of sense of humor
___nightmares
___sleeplessness
___hypochondria
___"ill at ease" or uncomfortable
___appetite change
___headaches
___fatigue
___upset stomach
___sweaty palms
___frequent illness
___weight change
___rashes/allergies
___accident prone
___pounding heart
___teeth grinding
___can't sit still
___foot tapping/finger drumming
___stuttering
___stiff neck
___increase use of alcohol, drugs
___hand/fingers shake
Mental Signs
Relationship Signs
___forgetfulness
___low productivity
___negative attitude
___confusion
___making safe choices/ no risk
___difficulty making decisions
___lethargy
___boredom
___spacing out
___negative self-talk
___whirling mind
___no new ideas
___poor concentration
___sudden reversal of usual behavior
___distrust
___isolation
___resentment
___lowered sex drive
___intolerance
___difficulty communicating
___nagging
___clamming up
___loneliness
___using people
___blaming others
___unforgiving
___fewer contacts with friends
___emptiness
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STRESS MANAGEMENT TECHNIQUES
Positive Copers
There are many positive ways to cope with stress. Check those that are possible and appropriate for
you.
___eat healthy
___pursue physical activities
___take a short stretch break
___tense and relax each muscle
___massage tense muscles
___take a warm bath
___breathe deeply
___learn yoga/meditation
___work on a hobby
___spend time alone
___take a class
___read
___join a club
___sing
___go dancing
___play a musical instrument
___listen to music
___daydream
___enjoy an outdoor scene
___visit a church or cathedral
___browse a book store
___adopt a pet
___focus on top priorities
___organize better
___drop some involvements
___seek outside help
___ask for support from family/friends
___build good family feelings
___make new friends
___really listen to others
___share beliefs with others
___touch/hug
___express your feelings
___share problems
___say Ano@ respectfully
___write down your thoughts
___learn to let go of problems
___strive for self-improvement
___look for good in bad situations
___change perspective
___look for humor
___stay open to change
___give compliments
___believe in yourself
___focus on personal strengths
___forgive readily
___concentrate on pleasant thoughts
___take charge/don’t procrastinate
___plan tomorrow at end of each day
___other _______________________________
Negative Copers
If you are showing signs or symptoms of stress, perhaps you are using coping techniques with
negative consequences. Identify which of the following you may use too often.
___binge
___go on a diet
___buy Aspecial foods@
___use food as a reward
___use food to console or comfort
___drink to excess
___drink to change your mood
___use alcohol as a friend
___sleep in
___stay up late
___procrastinate
___smoke to relieve tension
___complain
___criticize
___demand your way
___be rigid
___talk mean
___imagine the worst
___throw tantrums
___find fault in others
___find fault in yourself
___pretend nothing is wrong
___isolate yourself
___abuse medication
___take drugs
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Stress Management Action Plan
Stress does not have to be overwhelming; it can be positive and energizing. By examining
each stressful situation as it occurs you can create your own action plan to transform your
tension into opportunity. Complete the following chart, devising specific, positive,
personalized strategies for managing your stress.
Stressful Situation
Physical Symptoms
Current Behavior
Ways to Improve
i.e. traffic jam/late
for appointment
stomach upset,
jaw clenched,
palms sweaty
yell at other drivers
frequently change
lanes
take deep even
breaths, practice
muscle relaxation,
bring educational
cassettes for car
stero