learn better stress management

Stress has been so ingrained in our days and in our culture, that we probably don’t even recognize it any more. We may believe that the general underlying sense of uneasiness we feel is normal and acceptable. Or we might blame the tension and stress we experience—in traffic, at work or at home—more on what’s happening “to” us than what’s happening “within” us.

The problem with this attitude is that it brings on a sense of helplessness, that there’s nothing we can do about stress other than cope. This thought alone is a source of stress, isn’t it?

When you realize that the stress you experience may have something to do with you, it helps you take control and start to solve the problem. Here are 10 personality traits that are symptoms of being highly stressed. Some are characteristics that, by their nature, add even more stress to your life. This list will help you recognize if you are highly stressed and give you ideas for doing something about it.

How many of these qualities do you exhibit?

1. Over-planning each day. Do you feel the need to stick to a strict schedule? Do you live in fear of falling behind or overlooking a task?

2. Doing several things at once. With too much to do and not enough time, it’s easy to think that “efficient” means doing everything at once. He who chases two rabbits catches neither.

3. Extreme need to win. Do you feel like a failure if you don’t come out on top—even when the only competition is your own expectations?

4. Excessive desire for advancement. Highly stressed people need confirmation from outside sources that they’re doing okay and performing well.

5. Inability to relax without feeling guilty. Do your weekends become opportunities for “accomplishment” and “getting something done.”

6. Impatience with delays. When you’re under pressure, everything in life takes on urgency and the additional burdens to get everything done as fast as possible.

7. Overcommittment. Are you chronically late or forgetful of commitments? Does your schedule cause problems in personal or professional relationships?

8. Chronic urgency. See #6. Now!

9. Highly competitive drive. Have you forgotten what it’s like to have fun for fun’s sake? Have you “grown up” so much that playtime actually causes you anxiety?

10. Compulsion to overwork. Is your office more familiar to you than your backyard? Do you find yourself missing out on what you might otherwise deem “meaningful”?

AHHHH THIS IS ME!!

1. Take a walk
Want a break from the office? Does your house feel like an insane asylum? Slip out the door and let your feet take you somewhere. Not only will walking give you the opportunity to clear your head and take a break from that hectic situation, but it’s great aerobic exercise, too.

2. Call a friend
We all have someone whose voice alone perks us up. Give them a buzz, even for a few minutes. Whether with a joke or a funny story, or just by listening, they will likely put a smile on your face and calm you down. Besides, what are friends for?

3. Write in a journal
Expressing our feelings could be the best way to deal with stress. Keeping a journal is a way to capture those feelings at any moment. You don’t have to worry about what others think or say, just let your pen do the work. By the time you’re done, those feelings will be on their way out of your system.

4. Play a board game
Remember these? Maybe there are a dozen stashed in your closet, waiting to be dusted off. Monopoly probably should be saved until you have a few hours to spare, but quick kids’ games like Candy Land, Shoots & Ladders, Connect Four, or even Twister are always good for a smile.

5. Work up a sweat
Have some pent up frustrations? There’s no better way to get rid of them than by exercising. Pop in a workout tape, hop on your bike or grab your jump rope. You’ll be too busy working up a sweat to worry about what’s stressing you out. Picture the stress leaving your body through your pores.

6. Plan something fun
Is there a trip you want to take but never had time to get it together? Or a dinner you’ve always wanted to make? Now’s the time. Not only will you take your mind off things, but you’ll be spending time eagerly anticipating a great getaway or meal later. It’s a win-win situation.

7. Take a hot bath
A hot bath will initially give your body a kick, which in turn will give your mind a kick too – and then it’ll slow both down. Add bubbles and a few candles and you have the ultimate soothing atmosphere. A rubber ducky is optional.

The behavioral effects of stress

The behavioral effects of an over-stressed lifestyle are easy to explain. When under pressure, some people are more likely to drink heavily or smoke, as a way of getting immediate chemical relief from stress.

Others may have so much work to do that they do not exercise or eat properly. They may cut down on sleep, or may worry so much that they sleep badly. They may get so carried away with work and meeting daily pressures that they do not take time to see the doctor or dentist when they need to. All of these are likely to harm health.

The direct physiological effects of excessive stress are more complex. In some areas they are well understood, while in other areas, they are still subject to debate and further research.

Stress and heart disease

The link between stress and heart disease is well-established. If stress is intense, and stress hormones are not ‘used up’ by physical activity, our raised heart rate and high blood pressure put tension on arteries and cause damage to them. As the body heals this damage, artery walls scar and thicken, which can reduce the supply of blood and oxygen to the heart.

This is where a fight-or-flight response can become lethal: Stress hormones accelerate the heart to increase the blood supply to muscles; however, blood vessels in the heart may have become so narrow that not enough blood reaches the heart to meet these demands. This can cause a heart attack.

Other effects of stress

Stress has been also been found to damage the immune system, which explains why we catch more colds when we are stressed. It may intensify symptoms in diseases that have an autoimmune component, such as rheumatoid arthritis. It also seems to affect headaches and irritable bowel syndrome, and there are now suggestions of links between stress and cancer.

Stress is also associated with mental health problems and, in particular, anxiety and depression. Here the relationship is fairly clear: the negative thinking that is associated with stress also contributes to these.

The direct effects of stress in other areas of health are still under debate. In some areas (for example in the formation of stomach ulcers) diseases traditionally associated with stress are now attributed to other causes.

Regular exercise can reduce your physiological reaction to stress. It also strengthens your heart and increases the blood supply to it, directly affecting your vulnerability to heart disease.

just how important “me time” really is. When I have any free time I tend not to be able to relax or I’m stressing out ..or working on assignments or something. I always feel obligated to be doing something so I can’t enjoy myself. Sometimes I will be doing something I find enjoyable but also doing something I have to do at the same time, which takes away any pleasure that the activity could bring me anyway. Today I ran a few errands. Brought back library books that were actually due today so I wouldn’t have to worry about that and add more stress to my life. I took a bunch of donations to Goodwill like I’ve been meaning to. Picked up some groceries for my mom, got the car washed and hung out downtown for bit. I got Becky and Kevin a dozen Sugar Mamas fresh baked cookies, and I got Becky a locally made soap and a card. Doing things for other people always makes me feel good. Got myself a starbucks and took a ride on the parkway. The leaves are changing so it was beautiful. Didn’t get any pictures but I figure I will make time for the tomorrow after church. Right now I just got done watching “Take Over My Makeover”. I feel so much better after taking some time for myself and REALLY not worrying about everything else I need to do. Without some downtime I can;t be productive anyway.