Manage Your Stress: Ten Tips to Ease
Stress
Stress
management helps illness, Massage is among the many effective complementary
therapies for stress reduction recommended by health professionals.
Eat and drink sensibly. Alcohol and food abuse may
seem to reduce stress, but it actually adds to it.
Assert
yourself. You
do not have to meet others'
expectations or demands. It's okay to say "No". Remember,
being assertive allows you to stand up for your rights and beliefs while
respecting those of others.
Stop smoking or other bad habits. Aside from the
obvious health risks of cigarettes, nicotine acts as a stimulant and brings on
more stress symptoms. Give yourself the gift of dropping unhealthy habits.
Exercise regularly. Choose non-competitive exercise
and set reasonable goals. Aerobic exercise has been shown to release
endorphins (natural substances that help you feel better and maintain a positive
attitude.
Study and practice relaxation techniques. Relax
every day - choose from a variety of different techniques. Combine
opposites - a time for deep relaxation and a time for aerobic exercise is a sure
way to protect your body from the effects of stress.
Take responsibility. Control
what you can and leave
behind what you cannot control.
Reduce
stressors (cause of stress). Many people
find life is filled with too many demands and too little time. For the
most part, these demands are ones we have chosen. Effective
time-management skills involve asking for help when appropriate, setting
priorities, pacing yourself and taking time out for yourself.
Examine your values and life by them. The more your
actions reflect your beliefs, the better you will feel, no matter how busy your
life is. Use your values when choosing your activities.
Set realistic goals and expectations. It's
okay, and healthy, to realize you cannot be 100% successful at everything
at once.
Sell yourself to yourself. When you are feeling
overwhelmed, remind yourself of what you do well. Have a healthy sense
of
self-esteem.
There are several other methods you can use to relax or reduce
stress, including:
-
Deep breathing exercises
-
Meditation
-
Progressive muscle relaxation
-
Mental imagery relaxation
-
Relaxation to music
-
Biofeedback (explained below)
-
Counseling, to help you recognize and release stress
Ask your health care provider for more information about these
techniques.
Biofeedback
Biofeedback helps a person learn stress-reduction skills by providing
information about muscle tension, heart rate and other vital signs as a person
attempts to relax. It is used to gain control over certain bodily
functions which cause tension and physical pain.
Biofeedback
can be used to help you learn how your body responds in stressful situations,
and
how to better cope. If a headache, such as a
migraine, begins slowly, many people can use biofeedback to stop the attack
before it becomes full blown.
What to do if you have trouble sleeping
You man experience insomnia (an inability to sleep) because of
discomfort, stress from personal concerns or side effects from your
medications. If you cannot sleep, try these tips:
-
Establish a regular sleep schedule - go to bed and get up at
the same time every day.
-
Make sure
your bed and surroundings are comfortable. Arrange the pillows
so you can maintain a comfortable position.
-
Keep your bedroom dark and quiet.
-
Use your bedroom for sleeping only; don't work or watch TV
in your bedroom.
-
Avoid
napping too much during the day. At the same
time, remember to balance activity with rest during recovery.
-
If you
feel nervous or anxious, talk to your spouse, partner or a trusted friend. Get
your troubles off your mind.
-
Listen to relaxing music.
-
Do NOT take sleeping pills - they are very harmful when
taken with your other medications.
-
Take diuretics,
or "water pills" earlier, if
possible, so you don't have to get up in the middle of the night to use the
bathroom.
-
If you
can't sleep, get up and do something relaxing until you feel tired. Don't
stay in bed worrying about when you're going to fall asleep.
-
Avoid caffeine.
-
Maintain a regular exercise routine; don't exercise within
2-3 hours before bed time.
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