Stress-less Tip Archive

• We refer to "coping" as the way we short-circuit the stress cycle. There are 3 main coping styles. (You may fall into 1 of them or any mixture of them.) What's important is that you know yourself and figure out what works best for you when deciding how to cope with your stress.

  The 3 main coping styles are:

  Task-oriented: When you are comfortable analyzing the situation and "tackling" it straight on. In other words, taking action to deal directly with the situation.

  Emotion-oriented: When you prefer to deal more with your feelings and find social supports. 

  Distraction-oriented: When you use activities or work to take your mind off the situation. 
  



• The more stressed out we get, the less it takes to get us frustrated and angry.  We all try to reduce our stress before it gets to that point, but sometimes it can be difficult.

  When you do reach the point where those little things are really getting under your skin, work off your anger -- get physically active, work in the garden, start a project you’ve been putting off, get your spring cleaning done.  This exercise, in whatever form it takes, will help you physically and mentally reduce your stress.
  



• Here’s a way to reduce your stress that you may not have thought of before…

  Help others -- volunteer work can be an effective and satisfying stress reducer.  Not only will it feel good to help others, it may just help you gain a little perspective and help you to realize some of the things you’ve been getting stressed out over just aren’t that important. 
  




• Stress Resistance Ability Test

  Each individual’s response to stress varies based on many factors. The ability to cope with stress can be termed as stress resistance. Our levels of stress can change simply due to life events. Consequently, our stress levels can change, even if only on a temporary basis. Our ability to cope with stress can be a key factor in how well we fare. This test estimates your ability to positively cope with stress.

  Answer each question: I strongly agree, agree, slightly agree, slightly disagree, disagree, or strongly disagree.

  1. I enjoy my job and find it interesting and satisfying

  2. I take an active interest in my community

  3. I use my leisure time creatively

  4. I enjoy involvement with my family and/or friends

  5. I welcome change and see it as an opportunity for personal growth

  6. I take decisive steps to deal with challenging situations

  7. I take care of my health

  8. I believe that I have considerable control over my life

  9. I seek solutions to personal problems

  10. My life has meaning and purpose

  Scoring:

  I strongly agree = 6             agree = 5                 slightly agree = 4

  - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

  slightly disagree = 3                 disagree = 2             strongly disagree = 1

  Evaluation:

  10 - 20 = Low stress coping ability

  21-40 = Moderate stress coping ability

  41-60 = High stress coping ability

   

• When problems arise and you feel stressed, ask yourself "Is this really important?" "Will this really matter a year from now? …or even a month from now or a week from now?” 

  Chances are, the problem is not really worth getting stressed about.

• It’s impossible to avoid some amount of stress and difficulty in life, but we certainly can try to limit the stress and minimize its effect on us. 

  Try to find something funny in a difficult situation.  Keeping a sense of humor can help you keep your perspective in tough situations.

• TALK. One of the best ways to relieve stress is to take a deep breath and let someone else know what is stressing you out and how you feel about it. Sounds easy....but it can be one of the hardest things to do in your week. Many of us gripe about our stress, the most important piece of this tip is to talk about your feelings around your stress. Make sure you pick someone who can be empathic with you and will understand that, no matter how unimportant what you say may be to them, that it is of great importance to you. Good luck with your talking.

• LAUGH. This may sound easy, but make sure you take time to laugh at yourself, at others, at funny things about life. It is true that it takes fewer muscles to smile than frown. It is also true that laughing releases the bodies natural chemicals to elevate your mood. So, go ahead and find something to laugh about.

• EXERCISE. One of the best ways to relieve stress is to move and get active. You need not run a marathon to get active. A simple walk around the block, gardening, walking up the stairs to your office instead of taking the elevator, or best, 30 minutes of exercise three to five days a week will help. It is currently held that exercise can come in segments throughout the day - 10 minutes of exercise three times a day qualifies you for completing your 30 minutes - the thirty minutes that will help your cardiovascular as well as emotional health. The exercise will assist in raising the chemicals in your brain that help you to feel better. Good luck in reducing your stress with exercise. One of the best ways to relieve stress is to move and get active. You need not run a marathon to get active. A simple walk around the block, gardening, walking up the stairs to your office instead of taking the elevator, or best, 30 minutes of exercise three to five days a week will help. It is currently held that exercise can come in segments throughout the day - 10 minutes of exercise three times a day qualifies you for completing your 30 minutes - the thirty minutes that will help your cardiovascular as well as emotional health. The exercise will assist in raising the chemicals in your brain that help you to feel better. Good luck in reducing your stress with exercise.

• PRIORITIZE : Taking care of many things at one time can be overwhelming for anyone.  And sometimes can even result in not accomplishing anything. To help, make a list of all the things that need to be done. And then give priority to the most important ones and complete those first.  Start and complete one task at a time, checking them off as you go. Using a checklist when you have many things to do can relieve stress and result in greater productivity.

• THE ART OF RELAXATION : The best strategy for avoiding stress is to learn how to relax. Unfortunately, many people try to relax at the same pace that they lead the rest of their lives. For a while, tune out your worries about time, productivity, and "doing right". You will find satisfaction in just being, without striving. Find activities that give you pleasure and that are good for your mental and physical well-being. Forget about always winning. Focus on relaxation, enjoyment, and health. Be good to yourself.

• WHAT ARE FRIENDS FOR?  Friends can add more than just fun to your life. They affect not only your physical health but your mental health as well. When you are experiencing problems at work or at home and need someone to talk to, get together with a friend whether it is by phone or going to lunch. Friends sometimes act as buffers; they can reduce stress by adding emotional support and reduce your chances of depression. They can encourage us to quit things that are unhealthy or encourage us to get involved in things that are. Take that time for friendship not only for them but also for yourself.

• It’s OK to say “no!”  These days’ people seem to be over-stressed, over-committed and over-scheduled.  It is important to balance your time alone, with your family, with your work and with your friends.  Sundays used to be spent getting rested or relaxing over the newspaper.  Now days it is used to get everything that you couldn’t get done during the other six days of the week.  Know your limits and express them, just say “NO”.  You will be happier and so will your family.

• IMPERFECT IS OKAY!  In today’s society people sometimes find it hard to accept anything less than perfect.  Well, guess what?  Nothing is perfect and everyone is entitled to make mistakes every now and then.  Perfectionism becomes a problem when it causes emotional wear and tear or when it keeps you from being successful or happy.  This can cause tension, frustration, disappointment, sadness, and anger. The emotional stress caused by your pursuit for perfection and the failure to achieve can turn into more severe psychological difficulties.  When you have a perfectionist belief this will set you up for disappointment because achieving perfection consistently is impossible.  This not only could affect your job but your family and relationships as well.

• One helpful tip to remember in reducing your stress is to... Know and accept your limits -- Select tasks you can accomplish, complete them to the best of your ability and enjoy doing them.

• BE FLEXIBLE -- Go with the flow. Life is full of change. Expect it. Plan for it. This will minimize the feeling of "losing control" when change does occur and reduce your stress immensely. 

• Don't sweat the small stuff -- The little, everyday problems are what add up to feeling "stressed out." Let go of those minor irritants. Give yourself (and the other guy) a break--especially during the holidays.

• Exercise -- Relieve tension and stress by working out.  Exercise can help you feel better, look better, and even sleep better.

• HOW DOES STRESS AFFECT YOU?

  Do you know when you are stressed-out?  Here are some physical signs to look for:

   

  • Nervousness                                                   

  • Nail biting                                                   

  • Cold hands and feet                                               

  • Muscle tension

  • Lack of energy                                          

  • Headaches                                                      

  • Increase in heart rate/blood pressure                     

  • Breathing rapidly and shallow            

  • Increased perspiration                                       

   

  Stress is internal, external and constant. During every minute of everyday, your body is under stress.  It is important to control it, so it doesn’t control you!  Identifying stress is an important first step to managing it.  Visit this area of our site every two weeks to learn ways to manage your stress in an ongoing manner.

• HOW DOES STRESS AFFECT YOU?

  Do you know when you are stressed-out?

  Our last stress tip reviewed some physical signs of stress. Here are some emotional signs to look for:

   

  Emotional Signs

  • Confusion

  • Depression

  • Changes in sleeping and eating

  • Mood changes

  • Excessive sensitivity

  • Frequent crying spells

  • Excessive worrying

  • Daydreaming or excessive fantasizing

  • Increased use of alcohol/drugs

   

Stress is internal, external and constant. During every minute of everyday, your body is under stress.  It is important to control it, so it doesn’t control you!  Identifying stress is an important first step to managing it.  Visit this area of our site every two weeks to learn ways to manage your stress in an ongoing manner.

 

• A great strategy for avoiding/reducing stress is to learn how to relax—really relax.  Unfortunately, many of us go about “relaxing” at the same hectic pace at which we live and work everyday.  True relaxation comes when we tune out from the world’s demands and expectations and find satisfaction in just being.  For a little while, we need to stop striving and competing, focusing on relaxation and enjoyment in activities that are good for our mind and body.  We need to take care of ourselves and be good to ourselves

• Make Time for FUN!

  Schedule time for both work and recreation.  Play can be just as important to your well-being as work.  You need to a break from your daily routine to just relax and have fun

• "STRESS BUSTERS"
  HERE ARE SOME STRATEGIES YOU CAN USE QUICKLY AND EASILY TO REDUCE STRESS:

  • Get daily exercise

  • Laugh (even at yourself)

  • Take slow, deep breaths

  • Get some more sleep

  • Reduce your caffeine intake

   These are all good techniques to reduce stress.  Try any and all of them on a consistent basis and see how much of daily stress can be combated with just a few simple strategies.  Look here every two weeks for stress-busting tips and reduce your stress today and everyday.

 

• TREATING YOURSELF TO LESS STRESS  
  You can reduce stress quickly and easily by using muscle relaxation techniques.  Autogenic (self-induced) muscle relaxation can be a great method of relieving stress almost anywhere at anytime.

  • Begin by getting into a comfortable position (sitting or lying down).

  • Close your eyes.  Allow your breathing to slow down.

  • In your mind, “scan” your body for areas of tension.  Starting at the very top of your head, work your way down through all areas of your body.

  • Scan the entire length of your arms to your fingertips and your legs down through your toes.

  • When you find an area of tension, take a deep cleansing breath.  Allow the muscle to relax as you exhale.  Imagine the stress and tension exiting your body as you breath out.

The more time you can take, the more times you can repeat this exercise.  Even if you only have a few minutes, though, performing this exercise once thoroughly can greatly reduce your body’s tension.  Don’t forget to check in every two weeks at www.provisionsconsulting.com for more great ways to reduce stress.

• Must you always be right?  
  Do other people upset you — particularly when they don’t do things your way?  Try cooperation instead of confrontation; it’s better than fighting and always being “right.”

  A little give and take on both sides will reduce the strain and make you both feel more comfortable.

• Dare to be imperfect.  
  Go on, I dare you.  In a society where everything seems to be measured with “5 Stars” or a “Perfect 10” or “2 Thumbs Up”, it’s hard to accept anything less than the “ideal”. 

  Set your own standards, do your best and give yourself a pat on the back for a job well done.  (And don’t beat yourself up if it’s not perfect.)

• Job pressures, bills, traffic, relationships...Do they leave you feeling stressed?  
  Managed poorly, stress can be detrimental to your physical and mental well-being.

  During stressful times, it's important to establish healthy, open communication with those around you.  Build a support network by talking problems over with a friend or family member.  Also try to exercise regularly, learn to relax, and use positive self-talk to tone down your negative feelings.

  If you feel too stressed to cope, take your problems to your doctor, a mental health professional or a member of the clergy.

  Whatever you do, just remember to TALK about it-and remember to check back here for a new stress tip every two weeks.  

• LEARN TO PLAN
  Disorganization can breed stress.  Having too many projects going simultaneously often leads to confusion, forgetfulness, and the sense that uncompleted projects are hanging over your head.

  Make lists, prioritize, and get organized.  Staying on top of things will keep your stress level under control.

• BE A POSITIVE PERSON  
  Avoid criticizing.  Learn to praise the things you like in yourself and others. 

  It may take some getting used to, but being positive takes a lot less energy (and causes a lot less stress) than being negative.

  So start "looking on the bright side" today!

   

• LEARN TO TOLERATE, FORGIVE, AND EXPRESS ANGER CLEARLY
   Intolerance of others leads to frustration and anger, increasing your stress level greatly.

   An attempt to understand the way other people feel can make you more accepting of them—and make you feel better.

   So have an open mind—and help others while you help yourself.

• SOME PHYSICAL REACTIONS TO HIGH LEVELS OF STRESS

  • Muscle tension

  • Increase in heart rate and blood pressure

  • Rapid and shallow breathing

  • Rush of epinephrine hormone, increasing tension further

  • Increased perspiration

  • Dry Mouth

  In the short term, these responses are vital, but chronic stress breaks down the body and may harm the immune system, brain, and heart.  That’s why it’s important to be aware of your stress level and to not let it get out of control.

• Address conflicts with co-workers calmly.  
  Write down the issues that are of concern to you and talk to your co-worker about them.  If tensions become elevated, step away to avoid a hostile situation and return only when both parties have “cooled down.” 

  Also, be sure to check your tone of voice.  Make sure what you say and how you say it doesn’t interfere with the message you’re trying to get across.  If problems persist, talk to your supervisor or human resources representative.

   

• Make a list of stress-reducing activities that work for you.  
  Whether it’s reading a book, taking a walk, or phoning an old friend, different activities help different people relax.  Half the battle can be realizing or remembering what your best stress-reducing activities are, so make a list and be aware of your stress level.  When you need to wind down, pick an activity from your list…and RELAX.

• Sometimes “multi-tasking” is necessary to complete your work.  But often, we get into a habit of multi-tasking when it isn’t necessary at all—whether at work or at home. 

  Avoid trying to do 2 or 3 (or even more) things at a time whenever possible.  You may find yourself doing things more efficiently AND feeling less stressed!

• We often turn on the TV or radio for “background” noise as we work on other things.  Sometimes it’s because we’re pressed for time and want to “catch up” on things, sometimes it’s for entertainment and sometimes it’s simply out of habit. 

  We get bombarded with constant stimulation and the result is an increase in stress.  If possible, reduce the noise level in your environment.  Enjoy some “quiet time” whenever possible.  
  

• Even if you don’t feel overly stressed at work, chances are you’re experiencing some stress and it may be  “building up” whether you’re aware of it or not. 

  Take precautionary measures to reduce your stress even if you don’t yet feel “stressed out.”  Prioritize, keep things in perspective, and always take a lunch break -- preferably not at your desk!

• Celebrate birthdays and other special days. Turn more events into special occasions.  It can be rejuvenating and, sometimes, even help remind us of our true priorities.

• Life is full of stress –good and bad—regardless of how “careful” we are. 

  Look at unavoidable stress as an avenue for growth and change. 

  Use it to improve yourself rather than letting it beat you down.

• It seems like we are always short on time and rushing to get here or there. Allow yourself extra time to get to appointments. The extra 5 or 10 minutes you allow yourself could reduce a great deal of stress.
  

• Sometimes, we just need to take a break from it all. Find ways to protect yourself...take a "mental health day" once in a while. Do something you find truly relaxing—and just do it!