Good Food For Thought..."Stress 101 at home and at work"
It's the holiday season. "Where did all my time go?" "How am I going to get everything done?" "I need to shop." "I need to decorate." "Everyone is coming over soon." "I don't have enough time." Have you been asking yourself these, or questions like them? It is very common. It is a very busy time for everyone. All of this condensed activity tends to lead to a lot of stress and anxiety.
But do you realize that stress is actually a good thing? Well, the right amount of stress...and depending on how we react to it, that is. It helps us feel alive and productive, and it makes life interesting. With too little stress we become bored, tired, unhappy, restless and prone to illness. With too much stress we become burned out, exhausted, overwhelmed, irritable and prone to illness. But with just the right amount of stress we are productive, energetic, happy, creative and healthy! Adjust your priorities and lifestyle to find the "happy" medium. Good use of stress can actually keep you focused and give you momentum to get things done.
However, too much stress or the inability to deal with stress can manifest itself in a variety of physical ailments, including cardiovascular, gastrointestinal, respiratory, back and skin problems. But some signs of stress can be more obvious to people we're with, than to ourselves. Here are some stress warning signs to watch for:
* Exaggerating normal behaviors. (e.g., hard workers turn into workaholics; quiet people turn into loners.)
* Having sleep-disorders.
* Withdrawing from friends, family and colleagues.
* Working harder, but getting less done.
* Being afraid to make decisions.
* Feeling anxious (tense, nervous, jumpy and unable to relax).
* Feeling hostile (anger at minor things).
* Scape-goating (blaming others, finding fault, being critical or hard to please).
* Having other family members with stress problems (stress is often contagious).
* Having fewer stress-free conversations with family and friends.
* Having fights "about everything and nothing".
* Sharing fewer satisfactions with family and friends.
* Denying that anything is the matter.
Some common creators of stress include:
* Always expecting that things will go wrong, rather than expecting things will go right.
* Always thinking that you have to do things rather than thinking you have a choice.
* Constantly worrying about every detail.
* Inability to ask for help. Trying to get everything done yourself.
* Lack of a game plan to get things done.
* Low self esteem.
Some common causes of stress on-the-job.
* Inadequate time to complete a job to one's satisfaction.
* Lack of a clear job description, or chain of command.
* Absence of recognition or reward for good job performance.
* Inability (or lack of opportunity) to voice complaints.
* Many responsibilities, but little authority or decision-making capability.
* Inability to work with superiors, co-workers, or subordinates because of basic differences in personality, values and/or goals.
* Lack of control or pride over the finished product.
* Job insecurity due to pressures from within the organization, or the possibility of a takeover or merger.
* Prejudice and bigotry due to age, gender, race or religion.
* Unpleasant environmental conditions: cigarette smoke and other air pollution, crowding, noise, exposure to chemicals, commuting difficulties or inadequate/non-working environment.
* Not being able to use personal talents or abilities effectively or to their full potential.
* Problems at home: family worries, financial problems, alcohol/drug/gambling problems etc.
* The FUD factor: Fear, Uncertainty and Doubt.
No matter how much pressure you feel at work, if you could find ways to relax for at least five minutes every hour…you'd be more productive. Most stress we bring on ourselves through bad habits or bad attitudes. Take a pencil and paper and write down everything in your day that produces stress; make a check mark by aggravations that create the most stress. Then analyze all the ways you might change these situations. If you ate lunch alone instead of with your co-workers, would it ease the stress? If you got up half an hour earlier in the morning could you stop running and take time to walk or even stroll? Do you exercise at least 20 minutes a day? If you don't, you should because it will relieve stress and allow you to work and sleep better.
Here are some proven stress relieving tips:
* Get up 15-30 minutes earlier in the morning. The inevitable morning mishaps will be less stressful.
* Don't rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc. The palest ink is better than the most retentive memory.
* Stop procrastination. Whatever you want to do tomorrow…do it today. Whatever you want to do today…do it now!
* Plan ahead. Don't let the gas tank get below a quarter full, keep a well stocked "emergency shelf" of home staples, don't wait until you're down to your last stamp to buy more, etc.
* Don't put up with something that doesn't work right. If your alarm clock, wallet, shoe laces, windshield wipers…or whatever…are a constant aggravation, get them fixed or get new ones.
* Be prepared to wait. A paperback can make a wait in the post office line, almost pleasant.
* Count your blessings! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count them! Work on starting each day with an attitude of graditude.
* Turn "needs" into "preferences". Our basic physical needs translate into food and water and keeping warm. Everything else is a preference. Don't get attached to preferences.
* Simplify, Simplify, Simplify.
* Make friends with non-worriers. Nothing can get you into the habit of worrying faster than associating with chronic worrywarts. You become who you associate with.
* Create order out of chaos. Organize your home and workplace so that you always know exactly where things are. Put things away where they belong and you won't have to go through the stress of losing things. Clean up and organize.
* Add an ounce of love to everything you do.
* Become more flexible. Some things are worth NOT doing perfectly, and some issues are well to compromise upon.
* Eliminate destructive self-talk: "I'm too fat…I'm too old.."etc.
* Worry about the pennies and the dollars will take care of themselves. That's another way of saying….Take care of the today's as best as you can and the yesterdays and tomorrows will take care of themselves.
* Do one thing at a time. When you are with someone…be with that person and with no one else. When you are busy with a project, concentrate on doing that project and forget about everything else you have to do. There is satisfaction in completion and achievement.
* If an especially unpleasant task faces you…do it early in the day and get it over with. Then the rest of your day will be free of anxiety.
* Learn to delegate responsibility to capable others. Don't try to do it all yourself. Be willing to ask for help.
* Forget about counting to 10. Count to 1000 before doing something or saying anything that could make matters worse.
* Have a forgiving view of events and people. Accept the fact that we live in an imperfect world. Forgive and release these feelings.
* Get to know your body; shallow breathing and fast pulse is an indication of your body's reaction to stress.
* Learn to relax. Deep breathing is a natural relaxant. Try to take several deep breaths each hour.
* Practice this simple exercise to help you relax; Tense all your muscles, hold for a count of 5, then let go. Do this 5 times a day and notice the difference.
* At the end of each day, take a brisk walk, do a few minutes of fast dancing or body shaking. This stimulating exercising will loosen you up and get your blood flowing.
* Smile! You will be surprised how good it makes you and others feel.
* Practice unwinding every day. Don't wait until your annual vacation. Your body is the only one you get…be good to it.
* Have fun! Learn to play a little. Plan frequent mini trips or outings. Sometimes all it takes is creative thinking.
* Take a walk at lunch time. Get out of the office or house. Fresh air clears the brain, and the change of scenery helps you relax.
* Limit your intake of caffeinated beverages.
* Begin you day with some limbering up and simple stretching exercises. Then jog in place for a few minutes. This routine will help you warm up for the day.
* Be aware of your needs for frequent relaxation times in your day. Thry this simple exercise. Stand up and stretch like a cat, then close your eyes for 5 minutes and pretend you are walking on the beach. Teach yourself and your mind to relax.
* Learn to make lists. Writing down a daily list of priorities helps you avoid too many deadlines, and at the end of each day you can see your accomplishments.
MOST IMPORTANTLY, Take control of your life. Life up to your expectations, not someone else's. Realize that you ARE in control. Control of your attitudes and how you react to things, your ability to believe in yourself and your dreams, control of making the decisions and taking action upon those decisions, YOU are in control. YOU can do it!
"Live your life with ENTHUSIASM...make TODAY a great day."
But do you realize that stress is actually a good thing? Well, the right amount of stress...and depending on how we react to it, that is. It helps us feel alive and productive, and it makes life interesting. With too little stress we become bored, tired, unhappy, restless and prone to illness. With too much stress we become burned out, exhausted, overwhelmed, irritable and prone to illness. But with just the right amount of stress we are productive, energetic, happy, creative and healthy! Adjust your priorities and lifestyle to find the "happy" medium. Good use of stress can actually keep you focused and give you momentum to get things done.
However, too much stress or the inability to deal with stress can manifest itself in a variety of physical ailments, including cardiovascular, gastrointestinal, respiratory, back and skin problems. But some signs of stress can be more obvious to people we're with, than to ourselves. Here are some stress warning signs to watch for:
* Exaggerating normal behaviors. (e.g., hard workers turn into workaholics; quiet people turn into loners.)
* Having sleep-disorders.
* Withdrawing from friends, family and colleagues.
* Working harder, but getting less done.
* Being afraid to make decisions.
* Feeling anxious (tense, nervous, jumpy and unable to relax).
* Feeling hostile (anger at minor things).
* Scape-goating (blaming others, finding fault, being critical or hard to please).
* Having other family members with stress problems (stress is often contagious).
* Having fewer stress-free conversations with family and friends.
* Having fights "about everything and nothing".
* Sharing fewer satisfactions with family and friends.
* Denying that anything is the matter.
Some common creators of stress include:
* Always expecting that things will go wrong, rather than expecting things will go right.
* Always thinking that you have to do things rather than thinking you have a choice.
* Constantly worrying about every detail.
* Inability to ask for help. Trying to get everything done yourself.
* Lack of a game plan to get things done.
* Low self esteem.
Some common causes of stress on-the-job.
* Inadequate time to complete a job to one's satisfaction.
* Lack of a clear job description, or chain of command.
* Absence of recognition or reward for good job performance.
* Inability (or lack of opportunity) to voice complaints.
* Many responsibilities, but little authority or decision-making capability.
* Inability to work with superiors, co-workers, or subordinates because of basic differences in personality, values and/or goals.
* Lack of control or pride over the finished product.
* Job insecurity due to pressures from within the organization, or the possibility of a takeover or merger.
* Prejudice and bigotry due to age, gender, race or religion.
* Unpleasant environmental conditions: cigarette smoke and other air pollution, crowding, noise, exposure to chemicals, commuting difficulties or inadequate/non-working environment.
* Not being able to use personal talents or abilities effectively or to their full potential.
* Problems at home: family worries, financial problems, alcohol/drug/gambling problems etc.
* The FUD factor: Fear, Uncertainty and Doubt.
No matter how much pressure you feel at work, if you could find ways to relax for at least five minutes every hour…you'd be more productive. Most stress we bring on ourselves through bad habits or bad attitudes. Take a pencil and paper and write down everything in your day that produces stress; make a check mark by aggravations that create the most stress. Then analyze all the ways you might change these situations. If you ate lunch alone instead of with your co-workers, would it ease the stress? If you got up half an hour earlier in the morning could you stop running and take time to walk or even stroll? Do you exercise at least 20 minutes a day? If you don't, you should because it will relieve stress and allow you to work and sleep better.
Here are some proven stress relieving tips:
* Get up 15-30 minutes earlier in the morning. The inevitable morning mishaps will be less stressful.
* Don't rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc. The palest ink is better than the most retentive memory.
* Stop procrastination. Whatever you want to do tomorrow…do it today. Whatever you want to do today…do it now!
* Plan ahead. Don't let the gas tank get below a quarter full, keep a well stocked "emergency shelf" of home staples, don't wait until you're down to your last stamp to buy more, etc.
* Don't put up with something that doesn't work right. If your alarm clock, wallet, shoe laces, windshield wipers…or whatever…are a constant aggravation, get them fixed or get new ones.
* Be prepared to wait. A paperback can make a wait in the post office line, almost pleasant.
* Count your blessings! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count them! Work on starting each day with an attitude of graditude.
* Turn "needs" into "preferences". Our basic physical needs translate into food and water and keeping warm. Everything else is a preference. Don't get attached to preferences.
* Simplify, Simplify, Simplify.
* Make friends with non-worriers. Nothing can get you into the habit of worrying faster than associating with chronic worrywarts. You become who you associate with.
* Create order out of chaos. Organize your home and workplace so that you always know exactly where things are. Put things away where they belong and you won't have to go through the stress of losing things. Clean up and organize.
* Add an ounce of love to everything you do.
* Become more flexible. Some things are worth NOT doing perfectly, and some issues are well to compromise upon.
* Eliminate destructive self-talk: "I'm too fat…I'm too old.."etc.
* Worry about the pennies and the dollars will take care of themselves. That's another way of saying….Take care of the today's as best as you can and the yesterdays and tomorrows will take care of themselves.
* Do one thing at a time. When you are with someone…be with that person and with no one else. When you are busy with a project, concentrate on doing that project and forget about everything else you have to do. There is satisfaction in completion and achievement.
* If an especially unpleasant task faces you…do it early in the day and get it over with. Then the rest of your day will be free of anxiety.
* Learn to delegate responsibility to capable others. Don't try to do it all yourself. Be willing to ask for help.
* Forget about counting to 10. Count to 1000 before doing something or saying anything that could make matters worse.
* Have a forgiving view of events and people. Accept the fact that we live in an imperfect world. Forgive and release these feelings.
* Get to know your body; shallow breathing and fast pulse is an indication of your body's reaction to stress.
* Learn to relax. Deep breathing is a natural relaxant. Try to take several deep breaths each hour.
* Practice this simple exercise to help you relax; Tense all your muscles, hold for a count of 5, then let go. Do this 5 times a day and notice the difference.
* At the end of each day, take a brisk walk, do a few minutes of fast dancing or body shaking. This stimulating exercising will loosen you up and get your blood flowing.
* Smile! You will be surprised how good it makes you and others feel.
* Practice unwinding every day. Don't wait until your annual vacation. Your body is the only one you get…be good to it.
* Have fun! Learn to play a little. Plan frequent mini trips or outings. Sometimes all it takes is creative thinking.
* Take a walk at lunch time. Get out of the office or house. Fresh air clears the brain, and the change of scenery helps you relax.
* Limit your intake of caffeinated beverages.
* Begin you day with some limbering up and simple stretching exercises. Then jog in place for a few minutes. This routine will help you warm up for the day.
* Be aware of your needs for frequent relaxation times in your day. Thry this simple exercise. Stand up and stretch like a cat, then close your eyes for 5 minutes and pretend you are walking on the beach. Teach yourself and your mind to relax.
* Learn to make lists. Writing down a daily list of priorities helps you avoid too many deadlines, and at the end of each day you can see your accomplishments.
MOST IMPORTANTLY, Take control of your life. Life up to your expectations, not someone else's. Realize that you ARE in control. Control of your attitudes and how you react to things, your ability to believe in yourself and your dreams, control of making the decisions and taking action upon those decisions, YOU are in control. YOU can do it!
"Live your life with ENTHUSIASM...make TODAY a great day."
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