Are You Stressed ... To the Max?

The first step in taking control of your stress levels involves identifying your stressors and your body’s response to them. It is often said that life is 10 percent what happens to you and 90 percent how you choose to respond. Learn to rate your stressors on a scale of 1 to 10. One is being late to a meeting and 10 is losing a loved one. If you get a speeding ticket, tell your body this is a 2, not a 10. When you can recognize that you are stressed, you can use one of several relaxation techniques to reduce your stress levels.

What is your body feeling?

Left unchecked, stress can have significant effects on your overall health and well-being. Stress can impair your immune system, making you more susceptible to infections and increasing your risk of cardiovascular disease. Pre-existing health concerns, like asthma or gastrointestinal problems, can be exacerbated by stress.
Stress can be divided into two different types: acute (for example, you’re late for work) or chronic (coping with the death of a loved one, divorce or a difficult job). Both types are associated with considerable impairment. In addition, stress may manifest as a physical, perceptual, emotional or behavioral reaction.

Effects of acute & chronic stress

Acute stress can cause:
•Uneasiness and concern
•Sadness or a heightened sense of energy
•Loss of appetite
•Alertness
•Suppression of the immune system
•Increased metabolism and use of body fats
•Infertility

Chronic stress can cause:

•Anxiety and panic attacks
•Depression or melancholia
•Anorexia or overeating
•Irritability
•Lowered resistance to infections
•Diabetes or hypertension
•Absence of menstruation or loss of sex drive

Recognize your body’s signals of stress

Physical: Frequent headaches, migraines, numbness in extremities, unusual amount of blinking or yawning, rapid heartbeat, rapid breathing, nervous tics, teeth clenching, nausea, vomiting, sighing
Perceptual: Losing perspective, repeated forgetfulness, misperceptions, inattentiveness, distractibility
Emotional: Losing temper, irritability (either everything or nothing bothers you), depression, crying
Behavioral: Nervous habits, sudden changes in diet, accident prone, increased use of alcohol, caffeine, tobacco, or sugar

Stress relief strategies

•Give yourself permission to relax
•Take a deep breath
•Get outside in the sunshine and take deep breaths
•Stretch during the day, especially if you sit at a desk or talk on the phone
•Take a time out and divert your attention for five minutes
•Listen to a 10-minute relaxation tape
•Listen to soothing music
•Appreciate something beautiful
•Do something physical
•Pick a small task and finish it
•Take a moment to pray for someone less fortunate
•Watch fish swim in an aquarium
•Have a cup of caffeine-free, calming tea
•Leave 15 minutes early for your next appointment and take your time getting there
•Call a friend and hear some good news
•Repeat a prayer and put things in perspective