What to do in times of STRESS
Are you feeling it? Your tight stomach, constricted throat, rapid speaking and shallow breathing all signal STRESS.
We know that stress worsens many physical illnesses and emotional disorders, from acid reflux disease to depression. Therefore, what we do in times of stress will impact not only on our ability to handle the problem(s) but also our health, our relationships and our productivity.
Unfortunately, many people regress during times of stress. Those of us who let out our frustrations on others might yell, argue or punish the children for minor incidents. Those of us who internalize our feelings may become more anxious, distractible or depressed.
During these times we also weaken in our resolve to kick old habits. We might return to over- or under-eating, smoking or drinking to self-medicate the pain we feel.
We cannot avoid stress. How we handle it is what counts.
My personal method is to subtract. I go into a focused mode, working to the degree possible on only those tasks and people that require attention. I let go of all ancillary errands, projects and obligations.
The trap in this method is not to let go of what I need for myself. That is so often the first thing that we do when we're under stress. We forget that keeping oneself strong is the first, not last item on the list!
Here's how:
1. Maintain a minimum of healthy habits. Eat sensibly, keep up your exercise routine and get enough sleep. Consistency is what counts.
2. Take a few moments every day to be alone. You'll be surprised at how this time can energize you. Recline or lie down, close your eyes and let the thoughts flow through you.
3. Pare down and set short-term realistic goals. At the end of each day review what you've accomplished and congratulate yourself. It's all too easy to focus only on what remains to be done. Leave that for tomorrow.
4. Reach out to others. Social support is a proven buffer to stress. Find someone who will encourage and cheer you on. Likewise, avoid speaking to people who will heighten rather than lower your anxiety.
5. Finally, let go of what you can't control, including other people's feelings and actions. Just as the radio dispenses a constant stream of chatter about daily events, so too can our minds be filled with futile worries. Turn it off.
Stressful times don't last forever. Calm waters lie ahead. Keep paddling.
We know that stress worsens many physical illnesses and emotional disorders, from acid reflux disease to depression. Therefore, what we do in times of stress will impact not only on our ability to handle the problem(s) but also our health, our relationships and our productivity.
Unfortunately, many people regress during times of stress. Those of us who let out our frustrations on others might yell, argue or punish the children for minor incidents. Those of us who internalize our feelings may become more anxious, distractible or depressed.
During these times we also weaken in our resolve to kick old habits. We might return to over- or under-eating, smoking or drinking to self-medicate the pain we feel.
We cannot avoid stress. How we handle it is what counts.
My personal method is to subtract. I go into a focused mode, working to the degree possible on only those tasks and people that require attention. I let go of all ancillary errands, projects and obligations.
The trap in this method is not to let go of what I need for myself. That is so often the first thing that we do when we're under stress. We forget that keeping oneself strong is the first, not last item on the list!
Here's how:
1. Maintain a minimum of healthy habits. Eat sensibly, keep up your exercise routine and get enough sleep. Consistency is what counts.
2. Take a few moments every day to be alone. You'll be surprised at how this time can energize you. Recline or lie down, close your eyes and let the thoughts flow through you.
3. Pare down and set short-term realistic goals. At the end of each day review what you've accomplished and congratulate yourself. It's all too easy to focus only on what remains to be done. Leave that for tomorrow.
4. Reach out to others. Social support is a proven buffer to stress. Find someone who will encourage and cheer you on. Likewise, avoid speaking to people who will heighten rather than lower your anxiety.
5. Finally, let go of what you can't control, including other people's feelings and actions. Just as the radio dispenses a constant stream of chatter about daily events, so too can our minds be filled with futile worries. Turn it off.
Stressful times don't last forever. Calm waters lie ahead. Keep paddling.
posted by Dr. Spiegel at
11:37 AM
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