Stress Facts
- Stress causes more staff absences than the common cold.
- Studies show that job stress can chronically raise blood pressure and that stress due to lack of control on the job increases the
risk of coronary heart disease.
- Long-term stress also accelerates several biological markers of aging, including age-related neuronal
damage.
- Irritable bowel syndrome (IBS) affects approximately 10-20% of the general population. This is often related to high levels of stress.
Stress is mostly our perception of the situations we find ourselves in. In most instances, stress is a combination of work or home related issues. Generally, stress consists of any biological or psychological trend that exerts pressure on and suggests change in your physical or mental health. Often, stress is associated with environmental (work) or situational (life) change.
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Here are some tips to help relieve your stress:
- Eat and drink sensibly. Abusing alcohol and food 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 OK to say "no." Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.
- Stop smoking. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms.
- 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.)
- Relax every day. Choose from a variety of different techniques (see below).
- Take responsibility. Control what you can and leave behind what you cannot control.
- Reduce causes 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 live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is.
- Set realistic goals and expectations. It's OK, and healthy, to realize you cannot be 100% successful at everything all 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.
- Get enough rest. Even with proper diet and exercise, you can't fight stress effectively without rest. You need time to recover from exercise and stressful events. The time you spend resting should be long enough to relax your mind as well as your body. Some people find that taking a nap in the middle of the day helps them reduce stress.
Exercise, especially when combined with weight loss, reduces blood pressure levels at rest and in situations that typically elevate blood pressure, such as intense physical activity and emotional distress.