We need stress--but not too much stress for too long. Some
stress helps keep us alert, motivates us to face challenges,
and drives us to solve problems. Too much stress results when
our bodies over-react to events, leading to a “fight
or flight" reaction. Our bodies really don't know the
difference between a saber-toothed tiger and a professor correcting
our work. It is how we perceive and interpret the events of
life that dictates how our bodies react. If we think something
is very scary or worrisome, our bodies react accordingly.
When we view something as manageable, though, our body does
not go haywire; it remains alert, but not alarmed. The more
we sense danger (social or physical), the more our body reacts.
Have you ever been called upon to give an extemporaneous talk
and found that your heart pounded so loudly and your mouth
was so dry that you thought you just could not do it? That's
over-reaction.
If we react too strongly or let the small over-reactions (the
daily hassles) pile up, we may run into physical, as well
as psychological, problems. Gastrointestinal problems (e.g.,
diarrhea or nausea), depression, or severe headaches can come
about from acute distress. Insomnia, heart disease, and distress
habits (e.g., drinking, overeating, smoking, and using drugs)
can result from the accumulation of small distress.
What we all need is to learn to approach matters in more realistic
and reasonable ways. Strong reactions are better reserved
for serious situations. Manageable reactions are better for
the everyday issues that we all have to face. Here are some
healthful hints:
1. Learn To Relax . Throughout
the day, take “mini-breaks." Sit-down and get comfortable,
slowly take a deep breath in, hold it, and then exhale very
slowly. At the same time, let your shoulder muscles droop,
smile, and say something positive like, "I am r-e-l-a-x-e-d."
Also be sure to get sufficient rest at night.
2. Practice Acceptance .
Many people get distressed over things they will not let themselves
accept. Often these are things that cannot be changed, like
someone else's feelings or beliefs.
3. Talk Rationally To Yourself
. Ask yourself what real impact the stressful
situation will have on you in a day or a week and see if you
can let the negative thoughts go. Think through whether the
situation is your problem or someone else's. If it is yours,
approach it calmly and firmly; if it is not, there is not
much you can do about it. Rather than condemn yourself with
hindsight thinking, "I should have...," think about
what you can learn from your errors and plan for the future.
Watch out for perfectionism - set realistic and attainable
goals. Remember, everyone makes errors. Be careful of procrastination
- breaking tasks into smaller units and prioritizing will
help get things done.
4. Get Organized .
Develop a realistic schedule of daily activities that includes
time for work, sleep, relationships, and recreation. Use a
daily "to do" list. Use your time and energy as
efficiently as possible.
5. Exercise .
Physical activity provides relief from stress. Stress can
accumulate very quickly. Developing a regular exercise program
helps reduce the effects of stress before it becomes distress.
Try aerobics, walking, jogging, dancing, swimming, or something
else that allows you to be physically active.
6. Reduce Time Urgency .
If you frequently check your watch or worry about what you
do with your time, learn to take things a bit slower. Allow
plenty of time to get things done. Plan your schedule ahead
of time. Recognize that you can only do so much in a given
period. Practice the notion of "pace, not race."
7. Quiet Time . Balance
your school, family, social, and work demands with special
private times. Hobbies are good antidotes for daily pressures.
Unwind by taking a quiet stroll, soaking in a hot bath, watching
a sunset, or listening to calming music.
8. Watch Your Habits . Eat
sensibly - a balanced diet will provide all the necessary
energy you will need during the day. Avoid nonprescription
drugs and minimize your alcohol use - you need to be mentally
and physically alert to deal with stress. Be mindful of the
effects that excessive caffeine and sugar has on you. Put
out the cigarettes - they restrict blood circulation and affect
the stress response.
9. Talk To Friends .
Friends can be good medicine. Daily doses of conversation,
regular social engagements, and occasional sharing of deep
feelings and thoughts can reduce stress quite nicely.
10. If You find Yourself Overly
Stressed, Reach Out For Help. Counseling Services
is here to help you figure out ways to feel better, reduce
stress, and live a more sustainable life.
For more info call or drop by HNU Counseling & Psychological
Services (CAPS)
(510) 436-1530
Counseling offices are located in Brennan Hall Room 47 and
50-52
All CAPS services are free and confidential.
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