Manage Stress

You Can Manage Stress

The best thing about stress is that it’s not all bad. The second best thing is you CAN help yourself. You can manage stress successfully. Try using the GPA+ method

GOAL: Manage stress

PLAN: Go through the ideas in this article to find things that work for you. Decide what to do

ACTION : Put plan into motion

+ (PLUS): Get help if you need it. Stress can permanently affect your health. Don’t wait for high blood pressure or worse as a wake up call.

There has been much research done and much written about stress relief. Here are a few ideas inspired by material in AARP, Healthline and Psychology Today.

Get Regular Physical Exercise

“Fight or flight” is a reaction that causes us to feel stressed and floods our body with adrenaline and cortisol. Physical exercise metabolizes the excess stress hormones and can calm the body. Experts advise exercising at least three times a week for half an hour. For immediate help, If you feel your stress elevating take a walk.

Relax (to manage stress)

Slow down your mind and body and you can regain or remain calm. One way to do this is by breathing deeply. There are many simple breathing exercises you can learn. Another technique is to focus on a word or phrase that is meaningful. Repeating this word or phrase can help you relax. Meditation and yoga can also be used to lower stress levels and elevate your mood. Meditation and yoga techniques can be found on line.

Change Your Attitude About Stress

Everyone experiences stress, but how you manage it makes the difference. Remember, “If you change the way you look at things, the things you look at change.” The way you look at something can bring on stress or control it. When you have an issue or problem, instead of stressing, look at it as a puzzle to solve. Write it down, brainstorm some ideas, pros, cons, alternatives. Taking charge can reduce your stress and help you (at the very least) plan your next step.

Know Your Limits

Often, we create stress because we can’t say “no.” We take on too much. Know your limits and say no in the kindest but firmest way possible. Learning to say no can remove more stress than you can imagine.

Also, know when to say “yes” to receive help. When you are feeling overwhelmed or have unchecked stress, talk to a professional. At the very least, when you feel stressed, take a break and call a friend or relative. Visit your clergyperson if you have one. A reassuring voice that understands you will help keep your problems in perspective. If that is not possible, give yourself a pep talk and reach out when you can.

Keep a Stress Diary

Learn how to manage your stress by making yourself aware of situations that cause it. Keep a record of the date, time, and place when you feel stressed out. Use this diary to try to understand your personal stress triggers. Eliminate them if you can, if not, prepare in advance on how to handle the stress.

Reduce Caffeine, Alcohol, and Refined Sugar

These are stimulants, so they increase your stress level. Using alcohol or drugs to alleviate stress just replaces one problem with another. Green tea contains less caffeine than coffee, has healthy antioxidants, and contains an amino acid that calms the nervous system. Refined sugar might give you a temporary boost, but It leaves you feeling tired and irritable. A healthy, nutritious, and well-balanced diet can go a long way towards helping you to cope with stress.

Make it a Priority to do Something You Enjoy

Whether it is music, art, fishing, gardening, yoga, walking, or revisiting pleasant memories. Do something you love. Don’t give up on your favorite activities because of the stress and pressure in your life. Rather, taking a break and listening to some relaxing music or paging through a photo album can be just the break you need. It can put you back in control or It could enable you to return to a stressful situation with a different perspective and a renewed state of mind.

Sleep Better (to manage stress)

You can’t sleep because you are stressed, but continued lack of sleep is a major cause of stress. Don’t just toss and turn. You have heard these all before. Turn off the TV, unwind, relax before going to bed with some breathing exercises, there are some new on-line audio programs that can help. Getting enough sleep is essential to fuel your mind and body.

Smile and Laugh

This one is my go-to. I know laughing can reduce stress. It also releases endorphins and decreases excess levels of cortisol and adrenaline. I watch a funny video, or a comedian, or a funny movie. What you are experiencing inside your brain is often reflected on your face. A smile or a laugh can immediately help to relieve the tension. As a coach I always try to have lighter moments during coaching. I find it helps release tension and often helps us move forward.

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