Stress is not what happens to us. It?s our response to what happens. And response is something we can choose.
?Maureen Killoran
We all get stressed at some point in our lives, some more than others. In today?s uncertain and competitive times, stress tops the list as the cause of lifestyle-related health issues. The ?silent killer?, as stress has been called, is on the prowl and here is how you can protect yourself.
Know the symptoms of stress and acknowledge its presence. Acceptance is always the first step to remedy. How often have you heard people saying ?I?m just very busy, no point in being a wimp about it? or ?Stress? Me? Ha ha!!? even while they move around being moody, irritable or simply listless?! Some symptoms of excessive stress are feeling unusually tired, anxious or irritable; losing interest in work; trouble sleeping; headaches; stomach problems; lack of concentration etc. Noticing your feelings and acknowledging the stressors in your life is the first step to identifying remedies.
Don?t stress about stress. Some amount of stress is normal, unavoidable, and, in fact, helps you focus and perform better. We must focus on reducing and not eliminating stress … or the stress of eliminating stress might get to you.
It IS in your control. While there may be external catalysts that trigger stress, how you react to these is completely within your control. Yes, there are days when nothing seems to go your way but even then you can choose to either let it drive you up the wall or simply work on making it better.
Stress can be prevented. We can avoid stress with the help of effective time management, prioritisation, planning and by avoiding self-defeating behaviours. Planning your day, time and commitments effectively and having a contingency plan can help avert many stressful situations. You can also prevent stress by avoiding self-defeating behaviours that make you either too tough or too easy on yourself. So, on one hand, you may add to stress by being a perfectionist, overly competitive and constantly comparing with others and, on the other hand, by being very lax about time, or your health or allowing too much procrastination. You need to pull up your socks but set realistic expectations for yourself to beat stress.
Beat stress. We cannot completely do away with stress but we can manage the stress in our lives by focusing on the following areas:
The mind
Good mental health is essential to manage stress. It is important to break the vicious cycle where stress impacts your mental peace and the lack of mental peace makes you more stressed.
Identify your stressors?and take measures to prevent them. Some common stressors are:
l Peer-pressure
l Feeling out of control/helpless
l Guilt over procrastination
l Feeling direction-less
l Over-committing
l Change, especially enforced
l Not being able to live up to own/ others? expectations.
Understand and manage your response to stressors?Whenever next you are in a stressful situation, pause, close your eyes and focus on your thoughts and feelings. It is important to recognise your stress response and emotional experience. Then identify things that can calm you or divert your attention such as the stress-busters in the next section. This will help you develop capacity to manage your reactions in the face of your stress triggers.
Stimulate your mind?It is important to stimulate your mind by indulging in activities that you like, which challenge the grey cells without being stressful such as reading, puzzles, games or any hobby that you enjoy. Mental stimulation improves brain function, protects against cognitive decline, helps alleviate symptoms of stress and keeps you from worrying about trivial stressors.
Don?t sweat the small stuff?Some things are just not worth it. Put every irritant or stressor through a simple test: ?Will this matter as much tomorrow morning?? and ?Does this really change anything in my life?? If it doesn?t pass this test, let it go. Invest time on the opportunities of tomorrow, not the worries of yesterday.
Take a break?Taking breaks is essential to rejuvenate, internalise experiences and learning, and to engage fully at work.
The body
Get moving?Exercising helps manage stress in multiple ways:
l It makes our pituitary gland release endorphins, natural pain-relievers and stress-fighters, which create a feeling of well-being
l Can relax tight and strained muscles which add to stress
l Improves blood circulation and helps maintain a healthy body which reduces susceptibility to stress
l Serves as an effective vent for pent up tensions.
Eat right?Low blood sugar can make you feel irritable and stressed. Have smaller meals and eat small, healthy snacks in between. Avoid consumption of stimulants such as coffee, tea as they may increase your irritability.
Avoid excess alcohol and nicotine?While alcohol may give a temporary feeling of relaxation, excess consumption leads to higher anxiety levels and can lead to addiction. Nicotine, again, is a stimulant that actually increases anxiety.
Stress busting activities?There are various stress busting techniques (laughter exercises, deep-breathing, meditation, relaxing music) that can help you remain calm in stressful situations.
If you need quick relief from stress, try slowing down and stop to smell the roses occasionally. We often become so busy earning a living that we forget to live and enjoy our lives. If the quote below sounds like your life … stop, think and start taking care of yourself before someone else is forced to do it for you.
Stress is an ignorant state. It believes that everything is an emergency.
?Natalie Goldberg.
The author is a freelance transformation expert, trained coach, change management consultant and the CEO of a 32-year-old small business group
handashweta@gmail.com