Understanding Survival Stress

     Objective  Recognize & minimize survival stress

Whether we're late for work, stuck in the wrong line at the supermarket, pushing to meet a deadline, or realizing we can't ignore that growing pile of bills any longer, we're all well acquainted with stress. Stress is a normal part of life that we can't escape but we can manage it. We experience stress as physical and emotional tension, and each of us experiences stress differently. Too much tension can be unhealthy, resulting in everything from occasional tension headaches to high blood pressure and heart disease. These symptoms are the body's way of letting us know that something needs to change. If stress seems to be causing such problems for you, it's a good idea to learn how to reduce these symptoms before they get worse. Survival Stress Management Basics • Plan for major changes • Eliminate wasted time • Set attainable short and long-term goals • Allow yourself time to adapt to change • Make good nutrition choices and regular exercise part of your daily routine Stress Release Strategy Of course, planning can't always work. It's a good idea to have some sort of release strategy that you know works for you. Some people take a long walk. A hot bath soothes a lot of people. For some, working out at the gym does the trick. Find something that works for you and use it. Most people find that the more they use their release strategy, the more effective a release it becomes. Keep in mind that a release strategy should promote health - and be acceptable to others who may be around. For example, while you may find strumming a guitar to be relaxing, it's probably not a good idea to relieve your stress by blaring an electric guitar in an apartment complex at 3 a.m.   Key Point 1: Stress has been called America's biggest health problem, and the numbers back it up. DON'T use medication or alcohol to handle stress, you will only be masking the problem, not managing the problem. Key Point 2: Stress can cause an astonishing variety of problems. Although you may believe, as most of us do, that you can handle your stress, the consequences of poorly managed stress can be quite serious, resulting in: • Higher blood pressure and heart disease • Insomnia and fatigue • Headache and indigestion • Backaches, muscle tension and leg cramps • Decreased functioning of your immune system Key Point 3: Most people acknowledge that stress can cause physical problems, although they may not realize how severe such problems can become. But stress can also have emotional and behavioral consequences, such as: • Depression • Anxiety and Worry • Anger and Irritability • Feelings of Helplessness • Alcohol and Substance Abuse • Relationship Problems • Eating Disorders Exercise goes hand-in-hand with nutrition. Consider working to improve your diet by lowering the fat content in your food and increasing your intake of fruit, vegetables and grains. Make physical contact with the people you care about. Hugs, pats on the shoulder can help relieve stress and simultaneously shore up a strong relationship. Start thinking about ways to avoid stressful situations. Hate getting stuck in lines? Then pick odd hours for banking at your ATM or doing your grocery shopping. Think through how to do complicated tasks before you start - and if you need help, don't be afraid to ask. When you get that help, be generous and admiring in your gratitude. Get involved - educate yourself!  Many of us hated school when we had to go. But we can surprise ourselves by how much we enjoy going back to take classes in subjects that really interest us. Continuing your education keeps you stimulated, broadens your horizons and increases your analytic skills and memory. Once you've got your mental and physical practices in play, planning can form the third leg of your stress-reduction triangle. The kind of planning that simplifies your daily life, like getting your car serviced before it breaks down, or making duplicates of your important keys and papers just in case you lose them. It's also a good idea to bring reading material, a portable CD player or work material to any situation, such as a doctor's appointment, where you may be kept waiting. But beyond the everyday, start thinking about short and long-term goals. You can set them and start trying to realize them. If you make them realistic, you should be able to accomplish what you intend to. And when you do reach a goal, reward yourself. Go to a movie. Get away for a weekend. Take your loved one or best friend to your favorite restaurant.

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