STRESS MANAGEMENT TIPS FOR DAILY LIVING

Dr.S.Lakshmanan (General & Colon Rectal
Surgeon)
 Salem, Illinois ,USA.

WHAT IS STRESS? 

Stress is a physical, mental, emotional strain or tension.  Stress is a fact of life. Some stress can be good for you because it helps inspire you to meet life’s challenges but too much stress can harm your physical, mental and well being.  That is why we need to be able to control stress so it doesn’t control you.  Stress is an automatic, physical and emotional reaction to a danger or demand, the physical symptoms are many including but not limited to lack of energy, lack of interest in day-to-day life.  Headache, muscle tension, pain in various parts of the body, sleeplessness, increased blood pressure, ect.

 

WHY MANAGE STRESS?

So that we can feel refreshed and renewed and in control of things and be calm and at peace in our life. 

 

SOME SOURCES OF STRESS:

1. Job related

a)      To meet deadlines

b)      Too much or too little work to do

c)      Conflict with your boss or co-workers

d)      Lack of interest in the job you do

2. Personal life stress

a)      Financial problem

b)      Sickness or death of loved ones

c)      Divorce

d)      Even happy event such as marriage can be stressful at times

3. Environmental

a)      Physical safety or comfort of your surroundings

b)      Overcrowding

c)      The weather

 

HOW TO MANAGE STRESS:

Develop a personal stress management program, start today.  Keep in mind the following general rules:

1. Do something you enjoy whether you enjoy being indoors or outdoors, alone or with others, do what you like to do.
2. Set aside time for yourself, your need for relaxation and recreation is vitally important, make time for it each day.
3. Do it with commitment, nearly every stress reducing activities has immediate benefits but you will reap much greater benefit if you stick with it, stress management program can increase your physical well being, You will have more energy and be more alert and emotionally also you will notice a difference.

FOLLOWING ARE SOME WAYS TO REDUCE STRESS:

 

1. EXERCISE, it is a great way to relieve physical and mental tension, it brings pleasurable relaxation naturally.  Examples like walking, jogging, bicycling, swimming, tennis, ect.  Try to get 30 minutes of exercise at least 5 days a week.  Choose an activity that appeals to you.
2. DEEP BREATHING, proper breathing is one of the most effective techniques for relieving stress.  Following are the many techniques recommended:

 

AWARENESS BREATHING:

1.      Take a break.  Think about what’s causing you to feel tense for a few seconds, and then put these thoughts out of mind.

2.      Relax your arms and shoulders.

3.      Slowly exhale.

4.      Now take a deep breath, letting your abdomen and then your chest fill with air.

5.      Exhale slowly, and repeat until your breathing is regular and steady.  As you do, concentrate on each breath.

6.      Enjoy the feeling of being relaxed and in control.

 

A QUICK METHOD:

This can be done any time and anywhere, without interrupting your schedule.

1. Relax your arms and shoulders
2. Close your eyes.  Take a deep breath and exhale.  Repeat
3. Concentrate on your breathing – put aside all stressful thoughts.

 

3.  HOBBY:  Doing something you really enjoy, doing it regularly can help you reduce stress.  These activities provide creative outlet and refresh your mind, body and spirit and lessen the fatigue.  Examples are music, painting, cooking, gardening, needle point, religion or civic involvement, volunteer opportunities.                                                           

 

4. Other Methods:

a)      Meditation

b)      Yoga

c)      Hypnosis

d)      Biofeedback

e)      Visualization

          Find the one that suits you and stick with it.

 

SOME OTHER TIPS FOR MANAGING STRESS:

 

Some of the following suggestions that will help you manage stress in every day life:

a)      Get enough sleep.  This will help to ensure you can meet each day’s challenges with energy and alertness.

b)      Work out anger.  Don’t let anger get the best of you.  Get involved in some useful physical activity instead.

c)      Talk out problems.  Talking with a trusted friend can help put your problems in perspective.  This can help you work things out.

d)      Manage your time wisely.  Make a list of things to do each day so you can keep your routine orderly and efficient.  Be realistic don’t try to do everything at once.

e)      Eat right to feel right.  Cut down on sugar, sodium, and fatty foods.  Eat more fruits, vegetables and whole-grain foods.

f)        Take breaks, Take a break from what you’re doing once in a while, so you’ll feel refreshed and relaxed.

DON’T ACCECPT SUBSTITUES FOR STRESS MANAGEMENT.

Like alcohol, nicotine, barbiturates/ tranquilizers and caffeine. 

 

LEARN TO CONTROL STRESS:

 

1. Be aware of stressful situations in your life
2. Take steps to reduce the causes of harmful stress
3. Find a stress reduction technique and stick with it

 

WISH YOU ALL PEACEFUL, BLISSFULL, ENERGETIC, VIBRANT LIFE.