Stress-Management

We all know the feeling that we call stress — you may experience it as a feeling in the stomach or a tightness in the chest or throat. But what is stress? Stress is usually defined as a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilise. In other words, the person feels overwhelmed!

For a long time doctors have realised that stress causes physical symptoms. Many now believe that other emotions also cause a physical response and there have been a number of studies published that show a correlation between a positive outlook and reduced level of disease.

So it is important for your physical health to maintain a positive attitude in life, no matter what happens around us!

But that can be very difficult in today’s world where we are bombarded with negative news every day — not just once but over and over. Fear sells newspapers and programs, and the media sells fear. Often we are fearful or anxious over things that we cannot control. The global financial situation, for example, is causing anxiety and fear among a wide range of people who have no influence over what is happening.

Some level of stress is a normal part of life. ln small quantities, stress may even be beneficial. lt can help motivate you to be more productive. However, too much stress, or a strong response to stress, is harmful. It can set you up for general poor health as well as specific physical or psychological illnesses like infection. heart disease, or depression.

There are a number of things that you can do to reduce your levels of stress. First, you need to identify whether the stressful situation is one over which you can have some control or whether it is outside your sphere of influence. lf there is something that you can do about the situation, then do it! Doing something increases your feeling of control and reduces your stress.

Take Action!

First, assess the situation. lf it involves another person, talk to them about it. Try to approach them in a non-confrontational way. Always use ‘l’ statements eg ‘l feel ... when ...' rather than ‘You make me ...'. For example ‘I feel angry when l walk into the kitchen and see the dirty dishes’ rather than ‘You make me angry because you don’t wash the dishes’.

If the stress is being caused by a relationship, then counselling may help. There are a number of counselling bodies that specialise in relationship counselling eg Relationships Australia. The Australian Association of Relationship Counsellors can help you find a therapist in your area.

lf the stress is financial, then seek advice from a financial adviser. Most banks have an advisory service and organisations like the Salvation Army will give you free financial advice. Contact the people to whom you owe money and explain your situation. Generally, it is possible to come to some arrangement that will relieve the present financial pressure. Stress and anxiety result when you feel overwhelmed, when things feel out of your control. Taking action, however small, helps you start feeling in control and lowers your stress levels!

If work is the problem, perhaps you could look for other work or learn skills to help you

manage your time and workload better. Perhaps you could delegate some of your current responsibilities to somebody else. A search on the web will put you in touch with a number of organisations that can help you assess work stress and give you tips on how to reduce it.

Focus on Positives

If there is nothing that you can do about the situation, then recognise that there is no point in worrying about something that is outside your control. Instead start to focus on the positive things in your life – the things that will still be there even if the worst happens. Set some time aside every day to think about the good things in your life. You may be asking, ‘What good things?’ But consider for a moment, where you would you rather be living? In Australia, with our high standard of living or in a shanty town in Africa? Almost half the world — over three billion people — live on less than $2.50 a day.

Start keeping a ‘Gratitude Diary’. Write down at least ten things every day for which you can genuinely feel grateful – the fact that you can turn a tap and have clean water to drink; the fact that you can flip a switch and have light or heating; the fact that you live in a country where there are no wars raging around you; the fact that you have access to medical care. Sure, you may struggle to pay the bills but you are still among the privileged in this world! As you get into the habit of focusing on the positives in your life you will find that your thoughts will start to shift. When you are faced with negatives, you will think, ‘At least I still have …’

Challenge Negative Thoughts

When we have habitual patterns of negative thinking, then our stress levels are higher. Negative thinking decreases confidence, damaging performance and mental skills. We are largely unaware of these thought processes. One way of decreasing perceived stress is to start to become more aware of our thoughts and to start challenging them. Unfortunately, when we are having negative thoughts, we tend to agree with ourselves and reinforce the helpless feeling! However, if a friend were to say they were feeling down because things were going badly, you would probably help them to recognise the good things about their lives or remind them of other times when things seemed bad but worked out in the end.

So, to challenge your own negative thoughts, pretend you are having a conversation with a friend. Tell yourself the same things you would if you were talking to a friend! Although this seems really simple, it is an effective way of taking control of our thoughts and becoming more positive!

Best-Case Scenario!

Often when thinking about the future, we focus on the worst-case scenario. We picture ourselves failing. Start thinking about the best-case scenario! Focus on what would be the best outcome for you. In your imagination, picture yourself being successful. Hear other people congratulating you on your achievements. You can actually feel yourself relaxing as you do this.

Next Page - Relaxation Techniques

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