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Stress
Stress is an unavoidable part of our lives-it is a natural response to environmental and social pressures. It has many causes; events-both desirable and dreaded, both large and trivial-can result in stress. Our responses to stress many be physical, psychological and or behavioral.
Stress Signs | Identify Stressors | Stress Management | Relaxation Techniques
Stress Signs
- • Physical: Headaches, chest pain, pounding heart, indigestion, diarrhea, insomnia, sweaty hands, hypertension, fatigue, and dry mouth.
- • Psychological: Anxiety, irritability, depression, racing thoughts, anger, hypersensitivity, apathy, feeling of helplessness, feeling of worthlessness, and a feeling of doom.
- • Behavioral: Overeating or loss of appetite, impatience, being argumentative, procrastination, withdrawal, increased smoking, increased alcohol and or drug use, neglecting responsibility, change in close relationships, and a change in religious practice
Identify Stressors
- • At Work: Job dismissal; a difficult boss; coworker problems; changing jobs; a promotion; not enough work; deadlines; too much work; a performance evaluation; making a presentation; retirement.
- • At Home: Marriage; pregnancy; in-law relationships; divorce or separation; debt; parenting problems; illness; death of a loved one.
- • Out and About: Waiting in checkout lines; being caught in traffic, missing the bus or train-all when you're running late.
- • On Occasion: Misplacing your wallet or keys; being robbed; being injured in an accident; getting lost.
Stress Management
Once you have identified the source of your stress, you now have the choice to respond to it in a productive manner. First, consider the changes you can make to reduce stress. Then, take control of your feelings, direct your energy in a positive way and choose a solution. There are many ways to deal with stressful situation. Below is a list of some strategies for dealing with stress.
- • Learn Self Care: Get plenty of sleep, nutritious food, and exercise, which helps to release tension.
- • Set Realistic Goals: Prioritize tasks. Concentrate on important issues. Learn to say "no". Delegate work. Budget time and money.
- • Share Your Concerns: Discuss your concerns with a trusted friend, counselor and or therapist. Talking helps to relieve stress and put events in perspective. It can lead to a healthy plan of action.
- • Stay Composed: Count to ten. Think first, then act positively. Respond to anger in a more productive way manner. Try humor.
- • Relax: Your goal is to lower your heart rate and blood pressure and to reduce muscle tension.
Relaxation Techniques
- • Visual Imagery: Daydream about a relaxing environment.
- • Relaxed Breathing: Inhale slowly, hold it a few seconds then exhale.
- • Stay Composed: Count to ten. Think first, then act positively. Respond to anger in a more productive way manner. Try humor.
- • Progressive Muscle Relaxation: Tense and relax groups of muscles from toe to head.
- • Meditation: Concentrate on breathing, focus exhale breath on a chosen word.
For more information, call 311.
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