STRESS
MANAGEMENT:
TEN
SELF-CARE TECHNIQUES
By
Adam Beyda
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. |
