Coping with stress

What is stress?Stress is the tension or pressure we feel in

our bodies as we respond to everyday events or events that make us feel uncomfortable. Stress is a natural part of living.

We have problems when we have too much stress (we feel tense) or too little (we feel bored and unmotivated).

Stressors: Situations that are considered stress-provoking A serious illness, such as cancer or Alzheimer’s

disease

Multiple medical conditions, such as heart disease, diabetes, and arthritis

Retirement

Financial concerns, such as learning to live on a limited income or coping with today’s struggling economy

leaving school,

changing jobs

Daily hassles include events such as being stuck in traffic, conflicts with family members,

Changing life situations, such as moving to a new residence

Loss of loved ones and grief

remember that stress can happen to anyone, though what is stressful for one person may not be for another. Stress is very personal.

When a person perceives a threat, the brain will prepare the body to run away or fight

A chemical or hormone called adrenaline is released into the bloodstream and carried to every part of the body

Your Body’s Responses to a Threat

Body fluid (e.g. saliva)redirected into bloodstream---Dry mouth, difficulty swallowingVision may be sharpened-----Visual disturbance,

e.g. blurringLungs work harder to provide more

oxygen--------Breathlessness.Heart pumps harder and faster to send oxygen

to muscles-------tachycardia

The body tries to lose excess weight----You want to use the toilet

The body tries to lose heat--------sweatingBlood under the skin is sent to muscles.-----pallorMuscles tense as they prepare to react faster----

shakingImportant note: Studies have shown that

continuous stress can lead to high blood pressure, which can, in turn, be a major cause of serious medical problems such as strokes and heart attacks.

Activity 1What’s your stress index?

:// . . / _ / -http www cmha ca mental health whats you- - /r stress index

Activity 2I should respect stress. Yes/No. Why or why

not?

Are we saying that stress is always a problem? That it is unhealthy and negative? Yes/No. Why or why not?

Stress can be a powerful enemy, but it can only destroy us if we allow it to. Stress can also motivate us to act.

Everyone has experienced at least one situation when stress has given them one or a combination of the following results:

• More energy• More concentration• More creativity• More positive attitude• More enthusiasm• More self-belief• More determination

Activity 2

Recall three occasions when the stress you were under actually helped you.

Experiencing emotions such as challenge, achievement, pride, and determination means that you are using stress positively. Stress can be good

Experiencing negative emotions such as anger, fear, helplessness, and worry means that you are on the right-hand side of the Stress/Performance Curve and therefore possibly doing yourself harm.

The tolerance point is the point at which positive and healthy emotions switch to negative and unhealthy feelings.

Coping Strategies for Your BodyThere are several areas for you to consider:1. Diet2. Exercise3. Smoking4. Sleep5. Body Maintenance Assistance

Improving Your LifestyleDiet:• eat less fatty foods and more fruit and vegetables.• grill more foods, rather than fry them.• cut down on salt, as this is bad for my blood

pressure.• reduce the use of sugar in drinks.• reduce your intake of caffeine. substitute at least

25% of tea and coffee with hot water or herbal/fruit teas.

discuss issues of diet with your family, as it is a vital lifestyle issue.

Exerciseyou can exercise at work by parking your car

at a distance from your workplace and walking, using stairs instead of lifts, walking to see someone instead of phoning, and by taking a walk at breaks and lunchtimes.

use exercise as a way of giving you energy, rather than seeing it as a drain on my energy. Instead of talking about exercise, do it.

SmokingWhen you no longer smoke, you will continue

to “spend” cigarette money on a daily basis by placing it in a “well done” kitty for one month. you will then treat yourself to a personal reward, such as a piece of furniture, new clothes, or some other personal reward that you will look at and say, “I deserved that!”

Sleepsleep is an important part of stress

management.The quality of sleep is more important than

quantity.The bed should be big and comfortabletry not to exercise just before bedtime.avoid coffee and food near bedtime. If you eat

or drink, your stomach will have to work and this will keep you awake.

Body Maintenance AssistanceYou should have an annual physical check-up.

This keeps your doctor and you aware of your physical health and highlights problems at an early stage.

Coping Strategies for Your MindThe first step in coping is to know yourself. Begin

by deciding which of these may be your style.Task-oriented: you may feel comfortable

analyzing the situation and taking action to deal directly with the situation.

Emotion-oriented: you may prefer to deal with your feelings and find social supports.

Distraction-oriented: you may use activities or work to take your mind off the situation. Keep this style in mind as you read the information on coping skills.

Stay CalmRepeat to yourself, “calm down, calm down.”

At the same time, make a conscious effort to relax your muscles, especially those around your eyes and mouth

Count backwards from 10 to 1, telling yourself that at each number, you will be calmer and more relaxed

Remove Yourself Mentally• When a problem worries you but you can’t

immediately solve it, mentally place the problem in a box. Close the lid and walk away. Promise yourself that you will return to this problem when you can do something about it.

• Create a mental “worry room.” Place all worries in this room. Set aside some time in your day to “visit” this room and see what you can do about any of your worries. Your visit must be short and very positive.

• Give your mind a brief respite from the problem by focusing on the nicer parts of your life.

• Visualise a place where you would love to be. Imagine yourself there, and experience the enjoyment.

• Mentally “visit” other people: family members, friends, or colleagues. What are they doing now? What would they think about this situation?

Use Humour• Say to yourself, “I could have been a

president. Why did I choose this job?”

Participate in social and community activities

Social interaction and a sense of giving to your community enhance self-esteem and reduce stress.

Participate in activities you enjoy.Have you always wanted to learn a new

language? Take swimming lessons? counselor a child? Now is the time! (And activities like these will also help your brain.)

Connect with the people who are mostmeaningful to you.People with friends tend to be happier than

those without. Stable social relations help you adjust to changes such retiring, moving, and losing loved ones.