We deal with stress almost everyday – but key to a HAPPY life is a
BALANCED LIFESTYLE
So here are some tips on what stress is, how to deal with it and adapt
your lifestyle.
DEFINITION OF STRESS
Feeling emotional or
physical tension Any demand or change that the human system (mind, body or spirit) is required to meet and respond to.
Day to day work load / traffic jams / things not going according to plan / weather etc.
CALMATIVE STRESS
Calmative is the buildup
of day to day stressHaving a bad day / week
TRAUMATIC STRESS
Traumatic stress is
caused by a Critical Incident.CRITICAL INCIDENT (C.I.)
A C.I. is defined as an event out of the range of normal experience – one which is sudden and unexpected, makes you lose control, involves the perception of a threat to life / physical or emotional loss
Most people do recover from it. Early intervention is likely to reduce C.I. stress reaction.
VICARIOUS TRAUMA
Simple: The negative effect of caring about and caring for others who have been hurt.
Technical: The negative transformation in the helper that comes about as a result of empathetic engagement with trauma survivor and commitment or sense of responsibility to help.
IDENTIFY SOURCE OF STRESS
Look closely at your habits, attitude and excuses:
Do you explain away stress as temporary even though you can’t remember the last time you took a breather?
Do you define stress as a integral part of you work/home life or as part of your personality?
Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
HOW DO YOU COPE WITH STRESS? – IS IT UNHEALTHY
Smoking
Drinking
Overeating / under-eating
Zoning out in-front of the PC or TV for hours
Using pills or drugs to relax
Sleeping too much
Procrastinating
Filling up every minute if the day to avoid facing problems
Withdrawing from friends, family and normal activities
Taking your stress out on others (lashing out, angry outbursts, physical violence)
LET’S CHANGE THE WAY YOU DEAL WITH STRESS
CHANGE THE SITUATION
AVOID THE STRESSOR
• LEARN TO SAY NO
• AVOID PEOPLE WHO STRESS YOU OUT
• TAKE CONTROL OF YOUR ENVIRONMENT
• AVOID HOT-BUTTON TOPICS
• HAVE A TO-DO LIST (PARE DOWN)
ALTER THE STRESSOR
• EXPRESS YOUR FEELINGS – INSTEAD OF BOTTLING THEM UP
• BE WILLING TO COMPROMISE
• BE MORE ASSERTIVE
• MANAGE YOUR TIME BETTER
CHANGE YOUR REACTION
ADAPT TO THE STRESSOR
• REFRAME PROBLEMS
• LOOK AT THE BIG PICTURE
• ADJUST YOUR STANDARDS
• FOCUS ON THE POSITIVE
ACCEPT THE STRESSOR
• ACCEPT THE THINGS YOU CAN’T CHANGE
• DON’T TRY TO CONTROL THE UNCONTROLLABLE
• LOOK FOR THE UPSIDE
• SHARE YOUR FEELINGS
• LEARN TO FORGIVE
MAKE TIME FOR FUN AND RELAXATION - HEALTHY WAYS TO RELAX AND RECHARGE
Go for walks
Spend time in nature
Call a good friend
Sweat out tension with a good work out
Write in your journal
Take a long bath
Light scented candles
Set aside relaxation time
Savor a warm cup of coffee or tea
Play with your pets or children
Work in the garden
Get a massage
Curl up with a good book
Listen to music
Watch a comedy
COUNT TO TEN!
