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Managing
Stress
Relax
regularly: Practice makes perfect--or at least better!! Dim
lighting, soft music, quiet surroundings, comfortable clothes, and
supported posture--e.g., lying down--help us to learn to relax. If we
practice relaxing often, then when stressful times hit, we can relax more
easily and manage those times better.
Proper nutrition: Good nourishment is
needed for both physical and mental energy as well as emotional stability.
Nutritionists suggest that most people should eat three regular meals
daily with two modest, healthful snacks between them. Avoid sweets and
other "junk" foods. Consult a nutritionist for your specific
dietary needs.
Rest: Generally, six (6) to eight (8)
hours of sleep nightly is adequate for an adult. Try to go to bed at the
same time every night, keep the same wake-up time every morning, and avoid
watching TV, studying, or reading in/on the bed. Basically, bed should be
used for sleeping only...and well, one other thing IF (and only if)
appropriate and healthful.
Exercise: Healthful exercise can reduce
the negative effects of stress on your body. Most adults can benefit from
20-30 minutes of moderate exercise three times weekly... or from a brisk,
one hour walk three times weekly. Avoid exercising within three hours of
your bedtime because your body and mind might be too "revved up"
for sleep. Consult with your physician and an exercise professional to
plan a routine that is right for your needs.
Take breaks: Typically, a ten minute study
break about once every 60 minutes (or a 5 minute break once every 30
minutes) can help you maintain your concentration and thereby improve your
productivity, learning, and later recall. During your break, move away
from work. Distract yourself. Stretch. Get a drink of water. Eat a light,
healthful snack. Make or return a quick phone call--ie., a call that you
can make and end within your break.
Seek balance: We grow bored and burned out
if we do the same stuff all the time, so add some hobbies or recreational
activities to your life. Consider involving yourself in service activities
through the Arkansas Union's Volunteer
Action Center.
Manage time: Everything has its time and
place. Manage your time and tasks to get done what you can. Make a
realistic list of tasks to do. Prioritize the list--eg., must-do-today,
must-do-soon, would-be-helpful-to-do, and want-to-do. Break large tasks
down into components. Keep an appointment book with times for your regular
obligations and commitments crossed out (so you don't use them for other
stuff). Pencil items from your to-do list into your appointment book at
times when you can reasonably accomplish them.
Laugh: Humor can be a wonderful stress
reducer. Spend time with friends laughing about the absurdities of life or
the comedies that occur every day. Rent a comedy or recording of a
favorite comedian in concert. Call a friend who makes you laugh.
Daydream: Take time to dream and fantasize
about places you would like to go for vacations or get-aways. OR reminisce
about someplace where you went for a previous vacation. If you tend to get
lost in your daydreams (and that interferes with getting done what you
need to get done), try setting a time limit. A timer with a bell or buzzer
might help you set limits.
Check your thinking: Sometimes our dreads
and worries get carried away, and we turn simple (or not so simple)
annoyances into huge catastrophes. Other times, we make events or
experiences more important than they really are. Ask yourself or a trusted
friend if your dreads, worries, fears, frustrations, etc. are reasonable
or perhaps excessive. Remind yourself that you cannot solve all problems
at once but rather can take them only one at a time.
Keep perspective: Remember that time helps
us work things out. Try to recall what your biggest worry was about six
(6) months ago. How about a year ago? Five years ago?
Stay focused: Allowing yourself to think
about all of the different obligations, needs, and wants which you have at
any given moment can be overwhelming. Instead of getting lost in
distractions, stay focused on doing one thing at a time. When you find
your thoughts wandering, order yourself to stop; then, return to the one
thing that you have chosen as your focus for this moment.
Get support: If your usual methods of
handling stress are not working for you, or if your methods are working
less well than usual, consider discussing the situation with a trusted
friend or family member. Sometimes, getting another perspective is
helpful. Sometimes, hearing ourselves talk things through is all we need.
Other times, we just need to know that other people go through the same
stuff. Occasionally, we need a little more. If family and friends are not
as helpful as you need or would like, consider consulting a staff member
of CAPS.
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