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More Effective Ways of Coping With Stress By Darvin J. Hooey

Stress impacts us all in one form or another, so coping with stress correctly is crucial for everyone. The causes of stress in our lives, like bills, job loss, family illness, etc., seem to be constant, so it may seem that dealing with stress is a no win situation. On the contrary, there are effective ways to limit the affect of stress on you. Without understanding and using these control mechanisms, stress will not only be damaging mentally, but stress can also result in physical ailments and problems. The first step to effectively managing your stress is to determine what causes it.

Why Are You So Stressed?

Identifying the causes of stress is the prerequisite for appropriately coping with stress. Mentally, stress is caused by the frustration or concern caused by changes in your life. The biological affects are the result of ineefectively handling the mental aspects of stress. Here are a few items that can initiate the previously mentioned concern and frustration:

  • Pain in your body
  • Conflict
  • Divorce
  • Marriage
  • Unemployment
  • Deadlines
  • Money Issues
What Are the Signs of Stress?

As I said before, stress can cause both negative mental and physical conditions, if not dealt with properly. Unfortunately, most of us do not recognize that we are stressed until we see some of these negative issues manifest in our lives. It's when these sign manifest, that coping with stress becomes even more important:

  • Physical pain (As opposed to causing stress, pain can also be a sign of stress, like back or neck pain)
  • Constipation
  • Insomnia
  • Weight Gain / Loss
  • Ulcers
  • High Blood Pressure
  • Relationship Issues
If you are seeing any or all of these issues manifest themselves in your life, stress could be the reason! Now let's address it. Let's be clear here. There are both healthy and unhealthy ways to deal with stress. Let's outline some of the unhealthy ways first, so that you might be better prepared to bypass them.

Coping With Stress - Dont's

There are a number of things people do in excess to deal with stress. Done in every now and then, these things are not necessarily detrimental, but they are only short-term bandages and do nothing to address the real cause of the stress:

  • Drinking excessively
  • Drugs
  • Overeating
  • Withdrawing from friends and family
  • Sleeping too much
  • Watching TV or surfing to avoid "life"
Again, these are just temporary cover ups, not solutions. They do nothing to deal with the stress in your life or to avoid the negative health effects that can show up as a result. Let's take a look at some more appropriate ways to deal with stress.

Coping With Stress - Healthy Ways

Mental Aspects

  • Realize you can't control the uncontrollable
  • Look for the "silver lining" (there's something positive in every situation)
  • Be more expressive (don't hold things in!)
  • Improve time management skills
Physical Aspects
  • Eat more nutritious food
  • Get the sleep you need
  • Exercise regularly
  • Meditate
  • Find a stress-free hobby
In the past, I have had a lot of problems dealing with stress, mainly due to a highly demanding job. I eventually began to go to the gym and work out more frequently. However, this only addressed the exercise part of the solution. I have personally found a way of coping with stress that simultaneously satisfies the exercise, meditation and stress-free hobby aspects. My solution is yoga. I can do it in the privacy of my own home and the benefits of yoga go far beyond the ones I just listed!

If you truly wish to succeed at being in the best shape of your life, then you must visit the world's best resource. Go to Next Level Yoga immediately, to see how easily it can be done with at home workouts!

 

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Background Information

Stress is caused by the body's instinct to defend itself. This instinct is good in emergencies, such as getting out of the way of a speeding car. But it can cause   physical symptoms if it goes on for too long, such as in response to life's daily challenges and changes.

When this happens, it's as though your body gets ready to jump out of the way of the car, but you're sitting still. Your body is working overtime, with no place to put all the extra energy. This can make you feel anxious, afraid, worried and uptight. 

 FREE AUDIO MEDITATION E-COURSE: Learn how to quiet the mind, supercharge your level of energy and manifest anything you want in your life.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What to do Right Now!

 

What changes may be stressful?

Any sort of change can make you feel stressed, even good change. It's not just the change or event itself, but also how you react to it that matters. What may be stressful is different for each person. For example, one person may not feel stressed by retiring from work, while another may feel stressed.

Other things that may be stressful include being laid off from your job, your child leaving or returning home, the death of your spouse, divorce or marriage, an illness, an injury, a job promotion, money problems, moving, or having a baby.

Can stress hurt my health?

Stress can cause health problems or make problems worse if you don't learn ways to deal with it. Talk to your family doctor if you think some of your symptoms are due to stress. It's important to make sure that your symptoms aren't caused by other health problems.

 
 

Possible signs of stress

  • Anxiety
  • Back pain
  • Constipation or diarrhea
  • Depression
  • Fatigue
  • Headaches
  • High blood pressure
  • Insomnia
  • Problems with relationships
  • Shortness of breath
  • Stiff neck
  • Upset stomach
  • Weight gain or loss
 
 

What can I do to reduce my stress?

The first step is to learn to recognize when you're feeling stressed. Early warning signs of stress include tension in your shoulders and neck, or clenching your hands into fists.

The next step is to choose a way to deal with your stress. One way is to avoid the event or thing that leads to your stress--but often this is not possible. A second way is to change how you react to stress. This is often the best way.

 
 

Tips for dealing with stress

  • Don't worry about things you can't control, like the weather.
  • Prepare to the best of your ability for events you know may be stressful, like a job interview.
  • Try to look at change as a positive challenge, not a threat.
  • Work to resolve conflicts with other people.
  • Ask for help from friends, family or professionals.
  • Set realistic goals at home and at work.
  • Exercise on a regular basis.
  • Eat well-balanced meals and get enough sleep. 
  • Meditate.
  • Get away from your daily stresses with group sports, social events and hobbies.
 
 

Why is exercise useful?

Exercise is a good way to deal with stress because it is a healthy way to relieve your pent-up energy and tension. It also helps you get in better shape, which makes you feel better overall. 

What is meditation?

 
 

Steps to deep breathing

  • Lie down on a flat surface.
  • Place a hand on your stomach, just above your navel. Place the other hand on your chest.
  • Breathe in slowly and try to make your stomach rise a little.
  • Hold your breath for a second.
  • Breathe out slowly and let your stomach go back down.
  
 

Meditation is a form of guided thought. It can take many forms. You may do it with exercise that uses the same motions over and over, like walking or swimming. You may meditate by practicing relaxation training, by stretching or by breathing deeply.

Relaxation training is easy. Start with one muscle. Hold it tight for a few seconds then relax the muscle. Do this with each of your muscles.

Stretching can also help relieve tension. Roll your head in a gentle circle. Reach toward the ceiling and bend side to side slowly. Roll your shoulders.

Deep, relaxed breathing (see the box to the right) by itself may help relieve stress. This helps you get plenty of oxygen.

If you want more help treating stress symptoms, ask your family doctor for advice.

 

Written by familydoctor.org editorial staff.

Source

American Academy of Family Physicians

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What to do next

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What can you learn from this experience?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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