Community Update

Keys to Reducing Stress

Work deadlines, relationship, parenting teenagers, parenting toddlers, aging parents or anything with the word parent,  financial concerns, paying for college, rush hour traffic, eating right, speaking in public-these things and others can all contribute to stress in our lives.  Most are unavoidable at one time or another, but all can cause stress related physical and emotional symptoms.  Some stress can be positive, buying your first home, having a baby, getting married, accepting a promotion,  but even these stressors can end in headaches, stomach upset, heart palpitations, depression, anxiety and panic attacks!

Since stress cannot be eliminated from life, it’s best to think about managing stress from a proactive and reactive standpoint.  Proactive stress management means you are creating an environment and lifestyle where there are minimal stress points.  When stress does occur, you are less likely to suffer severe symptoms, because you have a stable foundation.   Reactive stress management refers to the techniques and coping skills you use while in the midst of stressful times.

Here are a few keys to proactive stress management:

1.  Practice time management:  Get realistic about how long tasks and activities will take.  Consider potential distractions and allow time for these.  People rarely feel stressed when they are early.  Take careful inventory of what needs to me done, keep lists and allow for distractions.
2. Set limits:  Learn to say no to requests for things from others.  Having too many responsibilities, even if they are for a good cause can increase stress and wreak havoc on our mood, energy and relationships.  Consider your priorities and focus on activities that support these, rather than worrying about pleasing someone else or being liked by others. 
3. Maintain healthy lifestyle habits:   Stress is exacerbated when are sleep deprived!  Keeping a sleep routine, eating a healthy diet and getting regular exercise are well known recommendations for managing stress.  It is normal to stray from these practices, at times, and important to get back on track as soon as possible. 

Here are a few keys to reactive stress management, or things to do once unavoidable stressors arrive:

1. Take a time out:  Allow yourself time for a break.  Self care during times of added stress is usually the first to go.  Find a way to nap, read, listen to music, and practice deep breathing or relaxation exercises on a daily basis. 
2. Ask for help:  Sometimes, we need help in order to get through a particularly stressful period.  Identify potential resources for assistance and then get it.  Sometimes it may require spending extra money for a housekeeper, or asking a neighbor to drive the kids to school.  Either way, if you can take away some of your responsibility, you will have more energy to cope with the increased stress. 
3. Reduce negative thoughts:  In times of extreme stress, it may feel like things will “never” end or you will “always” struggle with something.  The truth is, most stressors have a beginning, middle and end.  Our feelings at any given moment may not represent the entire story.  Avoid having rigid or perfectionistic standards for yourself and others during stressful times.  This will lead to disappointment and possibly more stress.  Instead, use direct communication with others and realize sometimes it is ok for things to be “good enough”. 

Stress is inevitable, but with using some proactive and reactive stress management strategies, you may be able to reduce the negative impact on your body, mind and relationships.  Consider counseling if your current strategies and skills aren’t working well and you need more support.

Here's to you, empowering change!

Best regards,

Ann