how do u handle stress ??

India
September 25, 2006 12:51am CST
First you need a good night's sleep. Promote sleep by establishing a bedtime routine such as taking a warm bath and reading a book (if the novel keeps you up, read a boring book). Adjust the room temperature to a comfortable level (not too hot or too cold). Talk about the days activities and concerns ealier in the day to ensure plenty of time to talk and work out any problems. Do quite activities for the last hour before going to bed. Eat a light snack to avoid feeling hungry at night (don't eat a heavy meal late at night. This will cause your body to digest food instead of sleeping at night and may cause "those dreams". Exercise for 20 to 30 minutes at least 4 hours prior to going to bed. If you exercise to close to bedtime your body will still be "hyped up" from the exercise. Exercise done earlier in the day helps promote sleep at night. Be sure the tv, radio, etc is turned off when you sleep. The noise keeps your subconscious awake at night thus effecting the quality of sleep. Next you need to eat a healthy diet Eat plenty of vegetables and fruit and less junk foods and sugars. Fad diets help people loss weight while they are on the diet but they do not stay on the diet the rest of their lives so they return to their usual diet and gain the weight back. If you are concerned about some extra pounds most experts recommend cutting back on the amount of foods consumed, cut back on sweets and exercise more. There are plenty of good information on nutrition and healthy diets. Exercise is very important. I just read an artical on research which showed how exercise reduces effects of depression. Exercise helps promote better health and physical fitness which causes the body to function better. Exercise helps decrease harmful effects of stress (reduces stress hormones) and releases hormones which promote a sense of better well being. Before starting an exercise program do consult with your doctor to make sure your body can handle the exercises you plan to do. We don't want anyone keeling over from a heart attack while trying to run a 10 mile marathon. Now lets deal with those feelings and emotions. Stress causes an increase in the hormone cortisol which is released when the body feels threaten. This is called the fight or flight response. The heart rate increases, blood pressure increases, blood flow is reserved to specific organs, the brain is more alert, sleep is decreased, the body is basically put on high alert. This response kept activated over a period of time causes specific health problems (ex. high blood pressure, heart problems). However this cortisol research is indicating and many of us with "bad genes" or specific health problems (Hashimoto's disease may be one of those conditions) like fibromyalgia or chronic fatigue syndrome already learned aggravates symptoms. Stress may produce heart palpitations, nervousness, increased hair loss, increase headaches (including triggering migraines), nausea, vomiting, intestinal problems (worsens irritable bowel syndrome), increased urination, dry mouth (could worsen sjogren's syndrome), cognitive problems, muscle aches and pains, depressive symptoms (increased sadness, increased fatigue, increased irritability, loss of interest or motivation), and increased worry. Actually the list goes on. Basically there is usually only two choices here when health becomes an issue in handling stress. Either reduce stress and decrease symptoms (I prefer this option) or keep the high level of stress and suffer the increasing health problems (I don't like pain. Do you?) There are two types of stress (besides the good (marriage or birth of a child) and bad (agruments or divorce). There are stress you can control and stress you can't control. Think about it. Stress you can control consists of things you can control such as how much you "volunteer" to do such as helping out with a friend's friend's wedding reception, being on 3 or 4 board of directors, being on the planning committee of a local club and volunteering every Sunday evening in the church nursery. These activities are fine but when you get too many things on your "plate" then you get burned out. Instead of enjoying these activities you dread them and feel tired from them. Do you work 70 hours a week? The body can only handle so much. You need a proper amount of rest, food, play and work. What about stress I can't control? Well it happens to all of us. This includes a sister's divorce, a child's graduation, being a victum of a random crime, having to choose between moving to another state with the company or finding another job locally during a recession. These things happen to all of us and we have to learn to deal with them effectively. Actually our decisions can create more stress. An example, a man is having a really bad day at work, his boss then gets on his case about a mistake he made. The man gets mad, tells his boss to "take this job and shove it" stomps off the job site and quits. He comes home to his wife and kids and finds out the youngest child has been diagnosed with leukemia. This is a bad situation but the man just made it worse by quitting his job. How will they pay for the medical bills especially since he insisted his wife to stay home and take care of the kids a year ago. Can you see how he made matters worse. The leukemia couldn't be prevented but the man could have stopped and realized he was just having a bad day and decide not to react out of his anger. He then would have had a job and medical insurance along with a steady income. How do you handle problems? First learn to develop a positive attitude that despite how bad things may seem realize that you will make it through. God does not put more on you than what you can bear. Look for what lession you are suppost to learn from the current situation. Realize "this too shall pass". Second take responsibility for your own actions and mistakes. Don't blame it on others or "fate". If you blame others then there will be no positive change and the problem will only return. It you take responsibility then you feel empowered to make postive changes. Next, grow from the experience. What can you learn and intregrate into your life. What did you do to contribute to the problem? What can you do to correct the problem? (If you see what you can do then fix the problem. If the roof is leaking then get it repaired. Don't just sit around and mope and groan about it. There are actually people who just talk about their problems and how life isn't fair but refuse to do anything about it. It's as if they want to stay in misery.) If life gives you lemons make lemonaide. (no buts, don't argue, just do it) What if you can't fix the problem, then look at what you could have done to prevent it. Then simply do it the next time. This prevents the problem in the future which lowers stress. What if I couldn't do anything to prevent it. Hey some things are "just acts of nature". You couldn't stop the tornado from hitting your house or the thief from robbing your hotel room while on vacation last summer. However you can take travelor's checks, clean out your purse before going on vacation, leave the extra credit cards in the safe deposit box at home. Last but not least realize you are human and occasionally you will make mistakes. This is hard for perfectionists to accept and often supervisors at work fail to remember this. Set your standards high and aim to exceed other's expectations but realize you need "down time" and can't be perfect 100% of the time. Set a pace which is comfortable for you but be sure you are doing a day's honest work. Anyway this will give you a basic understanding about stress and ways to decrease stress in your life. I hope this has been helpful.
3 responses
@getjimmy (2245)
• India
23 Oct 06
I handle my stress by plating some cricket game on my PC.I get lot of relaxation after playing game.
• United States
24 Oct 06
i do tae bo
9 Oct 06
Since I've become an exercise freak my mental wellbeing has rocketed, dealing with negative thoughts is alot easier now days.
9 Oct 06
Pretty much both, though more before than afterwards. I'd say more of a positive outlook against stress and the issues that come with that. The rocket still has the ability to dive back to Earth and find the lowest point to hit head on every now and again though.
• India
24 Oct 06
smiling