Wednesday, September 28, 2011

Four Ways to Deal With Stress
People have many ways of dealing with stress.




Here are four simple tips to follow:
1.  Positive Self-Talk
Self-talk is one way to deal with stress. We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive ("I can do this." "Things will work out.") or negative ("I'll never get well." "I'm so stupid.").
Negative self-talk increases stress. Positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones. For example:

Negative                                   
Positive
"I can't do this."
"I'll do the best I can."
"Everything is going wrong."
"I can handle things if I take one step at a time."
"I hate it when this happens "
"I know how to deal with this; I've done it before."

Practice Positive Self-Talk
To help you feel better, practice positive self-talk every day — in the car, at your desk, before you go to bed, or whenever you have a moment alone.
For each negative statement below, write in a better, positive statement. If you have trouble thinking of positive statements, try one of these:
  • "I can get help if I need it."
  • "We can work it out."
  • "I won't let this problem get me down."
  • "Things could be worse."
  • "I'm human, and we all make mistakes."
  • "Some day I'll laugh about this."
  • "I can deal with this situation when I feel better."
Positive: _______________________________________
Positive: _______________________________________  
Positive: _______________________________________   
Positive: _______________________________________    
Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.
2.   Emergency Stress Stoppers
Stress is all around us — at work, at home, on the road, and in public places. Stress is often caused by poor communication, too much work, and simple hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot.
Use the list below to check off some emergency stress stoppers that might help you. Remember that you may need different stress stoppers for different situations.
  • Count to 10 before you speak.
  • Take 3 to 5 deep breaths.
  • Walk away from the stressful situation, and say you will handle it later.
  • Go for a short (2-minute) walk.
  • Do not be afraid to say, "I'm sorry," if you make a mistake.
  • Set your watch 5 to 10 minutes ahead to avoid the stress of being late.
  • Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
  • Drive in the slow lane (but not too slow), to help you stay calm while driving.
  • Smell a rose, hug a child or friend, or smile at your neighbor.
3.  Finding Pleasure
"I have birds in my yard and I tweet with the birds every day. I've been doing it for years and I enjoy it."  Winton, age 60
"I'm a drummer and I believe playing the drums helps relive stress."  Dave, age 53
When stress makes you feel bad, do something that makes you feel good! Doing things you enjoy is a natural way to fight off stress.
You don't have to do a lot to find pleasure. Even if you are ill or down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book.
Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes. What can you do for pleasure?
  • Start an art project (oil paint, sketch, create a scrap book or finger paint with grandchildren).
  • Take up a hobby, new or old.
  • Read a favorite book, short story, magazine or newspaper.
  • Have coffee or a meal with friends.
  • Play golf, tennis, ping-pong or bowl.
  • Sew, knit or crochet.
  • Listen to music during or after you practice relaxation.
  • Take a nature walk — listen to the birds, identify trees and flowers.
  • Make a list of everything you still want to do in life.
  • Watch an old movie on TV or rent a video.
  • Take a class at your local college.
  • Play cards or board games with family and friends.
Write down other things that bring you pleasure:
___________________________________________________
___________________________________________________

Try to do at least one thing that you enjoy every day.


4.   Daily Relaxation
Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements), and meditation.
Like most skills, relaxation takes practice. Many people join a class to learn and practice relaxation skills.
Deep breathing is a form of relaxation you can learn and practice at home. It's a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel stress.
Deep breathing:
  • Sit in a comfortable position with your feet on the floor and your hands in your lap, or lie down. Close your eyes.
  • Picture yourself in a peaceful place. Perhaps you are lying on the beach, walking in the mountains, or floating in the clouds. Hold this scene in your mind.
  • Inhale and exhale. Focus on breathing slowly and deeply.
  • Continue to breathe slowly for about 10 minutes or more.
  • Try to take at least 5 to 10 minutes every day for deep breathing, or another form of relaxation.
Publication Source: American Heart Association
Date Last Reviewed: 6/5/2008
Date Last Modified: 9/20/2006