Handle stress before it manhandles you. 

STRESS means different things to different people, and it sometimes seems that the people around us know when we’re suffering from it before we do!  

We need to have a certain level of stress in our lives as it inspires us to move ahead, to accomplish tasks and motivates us to action. The trick is learning how to make stress work for you rather than against you. 

Stress can occur when too many demands and pressures are placed on us. These demands and pressures are called “stressors”.  

Our ability to manage stressors often determines the level of stress that we experience. Stressors can be unrealistic deadlines, cost of living that is too high, and change. Change creates stress by forcing us to make adjustments in our lives, often in a climate of uncertainty and unpredictability.  

Symptoms 

When we experience too much stress our bodies begin to show signs of stress. Physical symptoms of stress may include headache, fatigue, insomnia and so on. 

Psychological symptoms may include tension or anxiety, anger, withdrawal, pessimism, lack of concentration, increased irritabilityand so on. 

If stress continues over a long period without being addressed, we become more likely to develop health problems such as ulcers, fatigue, skin diseases and recurrent infection. 

Managing stress  

1. Eat well 

When we experience stress, our bodies use up enormous amounts of vitamins and minerals. The depletion of the body’s nutrients can leave us tired, run down, irritable and less able to deal with our responsibilities.  

Vitamins C and B complex, calcium, magnesium, phosphorus and zinc are the hardest hit nutrients. These can be restored through a diet rich in fresh fruit and vegetables, dairy products, nuts, yeast, brown rice, fish, liver, kelp and eggs. Sometimes the foods that we reach for when stressed are the foods that interfere with our body’s ability to absorb vitamins and minerals and therefore compound the amount of stress experienced. Foods to avoid when stressed include tea, coffee, cakes, biscuits, soft drinks, chocolate and white bread. 

2. Exercise 

Physical exercise is invaluable in releasing tension and assist in the processing of vitamins and minerals. It releases endorphins into your body that will make you feel better about yourself and more in control of your situation. 

3. Relax 

Relaxation techniques are useful in the reduction of stress. The most common form of relaxation exercise involves progressive muscle relaxation. This involves consciously focusing on one area of the body at a time, clenching the muscles then relaxing them. When relaxing your muscles, imagine all the tension flowing from your body.  

Relaxation can also mean listening to music, playing with your pet, having a nap or reading a good book. A meditation programme will prepare you to manage both physical and mental stresses and will help to recharge your system. The most important thing is to set aside time for it to happen. 

4. Practise ‘realistic thinking’ 

Our beliefs and thoughts determine the intensity of our feelings when faced with a stressful situation. When we are experiencing extreme feelings of stress, it is often because we are having extreme thoughts.  

For example, extreme feelings of hopelessness and frustration can be a result of thinking: “I can’t stand it. I’m never going to get this done in time”. By overestimating the consequences of any event we become increasingly stressed. To begin to think realistically you can try the following: 

Think about...What is making me feel this way? 

Question...How likely is it that this will happen?  

Ask...What is the worst possible outcome of this situation?  

Consider...How does this outcome affect the scheme of things? Look at the big picture. 

5. Organise your time  

We can reduce the amount of stress we experience by using our time and energy efficiently. A realistic list of things to do for the day is a good start. Allow ample time to get things on your list done. It is important to acknowledge that you can only do so much in a given period of time.  

6. Talk to someone 

We often cope better by talking to and sharing our feelings with other people. This may be as simple as talking to your partner or best friend, or seeking a qualified health professional or organisation to help you manage your stress levels 

Remedy 

Your body is less likely to be affected by stress when it’s in good health. Stop smoking, commence a regular exercise programme and maintain a balanced diet, and you will find that you don’t get stressed as easily.  

If you know that you are particularly susceptible to stress, consider taking up meditation or doing a course to develop new problem-solving skills. Sometimes changing the way you look at problems changes the way you react to them. For help in these areas, ask your healthcare professional to refer you to a teacher in your area.