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Stress Management Brings Relief
We
have all heard the word ‘stress’ many times in our lives. Stress is a reaction
to change or conflict. Although it is usually considered to be negative, not all
kinds of stress are bad. Stress can motivate us to get a project done or to
handle a situation. However, too much stress can be harmful.
Stress and its causes can be confusing. Stressful events for one person may not
be identified as stressful for someone else. These would be considered stressors
for many people:
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death of a spouse or loved one |
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injury or illness |
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marriage |
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pregnancy |
| ♦ |
change in finances |
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change in work responsibilities |
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loss of job |
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beginning or ending school |
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starting a new job |
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change in living conditions |
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vacation |
We may not always recognize the signs of stress in ourselves. Here is a short
list of some signs and symptoms of stress.
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Frequently feeling irritated by other
people |
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Easily becoming angry |
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Tension or tightness in neck or back |
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Changes in sleep patterns |
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Change in appetite |
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Diarrhea or constipation |
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Increased use of alcohol, drugs (even
aspirin), coffee or cigarettes |
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Inability to concentrate |
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Headache or other body aches |
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Forgetfulness |
Stress can have a negative impact on physical as well as mental health. Research
has linked stress to headaches, allergies, coronary artery disease, high blood
pressure and rheumatoid arthritis. People experiencing a great deal of stress
appear to have less resistance to illness and may be more likely to catch a cold
or the flu.
For someone experiencing a great deal of stress, reducing it would seem to be
ideal. However, that is not always possible. More helpful for most of us are
learning ways to manage stress and enhance relaxation. Taking time to exercise,
prioritizing daily activities, spending time with friends, making time for
yourself, planning play time and laughing are helpful stress management
techniques.
Learning and practicing relaxation techniques can provide relief from stress
that lasts far beyond the time you spend doing them. Here are a few examples:
| 1. |
Focus on Breathing. Stand in a
comfortable position. Take a deep breath in and let it out slowly. As
you exhale, relax from the top your head to the bottom of your toes.
Focus separately on each area of your body as you move from head to toe.
Relax your head, neck, shoulders, abdomen, legs, feet. |
| 2. |
Progressive Muscle Relaxation. Alternate
between tensing the muscles and relaxing them. Squeeze your hands into
tight fists, then release and relax your fingers. Tense your arms and
release. Tense your leg muscles and release. Repeat the activity with
different muscle groups in the body. |
| 3. |
Relaxation Vacation. Sit quietly in a
comfortable position with both feet on the ground. Close your eyes.
Imagine you are in a quiet place that you would enjoy visiting like a
meadow, mountain, garden, beach. Feel the warmth of the sun shining down
on you. A refreshing breeze gently wafts over you. Think about the
sounds around you—the wind blowing through the trees, a bubbling stream,
birds singing. What fragrances would you encounter on your vacation? Try
to imagine them. Spend a few minutes engaging all your senses in this
vacation spot. |
University of Missouri Extension has developed a website with many resources for
reducing stress. It is located at
http://extension.missouri.edu/hes/healthystaff/index.htm Click on the Stress
Less link on the left side of the page.
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