Understanding Stress

Did you know that April is Stress Awareness Month? Stress is a feeling of emotional or physical tension and is something everyone will encounter at some point in their life. It can come from any event or thought that makes you feel frustrated, upset, or nervous. Stress is your body’s reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline. In large amounts, stress can have a negative impact on your emotional and physical health, so it is important to recognize when you are experiencing stress, and how to best manage it.

Stress describes a person’s physical or emotional response to the demands or pressures of daily life. The stress response includes physical components such an elevated heart rate and blood pressure, thoughts and personal beliefs about the stressful event, and emotions, including anxiety and unease.  Common causes of stress include work, money, relationships, and illness. Although we often think of it as being negative, stress can also come from positive changes in your life, like getting a promotion at work or having a new baby.

 

Identify the Sources of Stress in Your Life

Stress management starts with identifying the sources of stress in your life. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be complicated. It’s too easy to overlook how your own thoughts, feelings, and behaviors that contribute to your everyday stress levels.

To identify what’s really stressing you out, look closely at your habits, attitude, and reasonings:

• Do you explain away stress as temporary, even though you can’t remember the last time you didn’t feel stressed?
• Do you define stress as an integral part of your work or home life or as a part of your personality?
• Do you blame your stress on others or outside events, or view it as normal and unexceptional?

Once you identify stressors in your life, you can work on taking the appropriate steps to manage your stress levels.

 

What is Stress Management?

It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotions as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the ability to hold up under pressure and meet challenges head on. But stress management is different for everyone. That’s why it’s important to determine what works best for you.

Stress serves an important purpose. It enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties, such as anxiety and depression or increased physical health problems. While no one can avoid all stress, you can handle it in healthy ways. Take a look at the following suggestion to help control your stress levels.

Practice the 4 A’s of stress management

When handling predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given situation it’s helpful to think of the four A’s: Avoid, Alter, Adapt, and Accept.

 

Eat and drink to optimize your health

Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to your stress in the long run. Consuming a healthy, balanced diet can help lessen stress. A well-balance diet is needed.  Overeating unhealthy foods will decrease your energy, which affects your mood in a bad way and causes damage to your body.

 

Exercise regularly

In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, strengthening with weights, or movement activities like yoga or Tai Chi, and set reasonable goals. Aerobic exercise can help you feel better and maintain a positive attitude.

Just a small 30 minute-workout a day will increase your health, your stamina, and your mood as well as reduce your stress-levels.

Avoid using tobacco and nicotine products

People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on the body reducing blood flow.

 

Study and practice relaxation techniques

Taking the time to relax every day helps to manage stress and to protect the body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, imagery, progressive muscle relaxation, and mindfulness meditation.

 

Reduce triggers of stress

If you are like most people, your life may be filled with too many demands and too little time. For the most part, these demands are ones we have chosen. You can free up time by practicing time-management skills like asking for help when it’s appropriate, setting priorities, pacing yourself, and reserving time to take care of yourself.

 

Assert yourself

It’s okay to say “No” to demands on your time and energy that will place too much stress on you. You don’t always have to meet the expectations of others.

 

Set realistic goals and expectations

It’s okay to realize you cannot be 100% successful at everything all at once. Be mindful of the things you can control and work on accepting the things that you can’t control.

 

Sell yourself to yourself

When you’re feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.

 

Learn to relieve stress in the moment

When you’re frazzled first thing in the morning, you need a way to manage your stress levels in that moment. That’s where quick stress relief comes in.  The fastest way to reduce stress is by taking a deep breath and using your senses, think about what you see, hear, taste, and touch.

Sometimes it’s helpful to put everything on hold for 10 minutes and do something that helps you relax. This will help you regain your focus, and it feels like you’re treating yourself to something special.

 

Seek professional assistance

Your doctor is an excellent resource and can provide immediate help to those struggling with chronic stress. Your doctor may give you a referral for some form of therapy or recommend a workout schedule as a form of stress management. They can help you figure out what changes you need to make to lower your stress level.

 

Embrace a Stress-Reduced Life

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones that leave you feeling calm and in control. This April, we encourage you to examine aspects of your life that are causing you stress, evaluate how it is impacting your well-being, and make adjustments to your daily routine to decrease your stress levels.

 

 

Wanting to learn more about great stress management techniques for senior adults? The Ohio Masonic Communities is your go to resource. With three locations in Springfield, Waterville, and Medina, OH, their senior living communities offer 24/7 care and support for independent living, assisted living, and memory care. If you and your loved one are interested in senior living, schedule a tour at one of the scenic and beautiful communities. Call (877) 881-1623 today to learn more about their great senior living options.