You would have to be a hermit these days to be unaffected by the increase in our culture’s stress level. From the evening news to our neighbor’s job fears, from unemployment figures to worldwide security concerns, we are all affected one way or another by this current climate. Is there any way to keep from being stressed?
It is important to realize that stress is a natural response, and in many ways a positive one. Stress is a heightened level of arousal that readies us for action, and drives us to achieve goals. At the same time, I see many patients in my clinical practice for whom stress has become a habit. Chronic stress is damaging rather than helpful, and results in mood problems, relationship difficulties, health issues, and even addictions.
How serious is stress? Stress has been implicated in each of the six leading causes of death--heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.
So how can we avoid stress if it is all around us? How can we remain calm if we see our savings dwindle, are in danger of losing our jobs, or are worried about the future? Here are five quick tips to improve your ability to cope, right now:
1. Recognize you are not powerless! Personal habits and lifestyle, not external stress, account for 70 percent of all mental and physical illnesses! Instead of focusing on outward limitations, focus on the things you can do to improve your life right now.
Often stress results from feelings of helplessness and worry that can immobilize you. In this situation, the best medicine is to do something. This may mean gathering more information about a situation, developing a plan, starting a savings account. Much pressure can be alleviated once you feel you are working toward a practical solution. Interestingly, many Americans who are unemployed are volunteering their time. Focusing on others in need is an excellent way to reduce stress, put life into perspective, and improve feelings of effectiveness.
2. Move! Exercise has been shown in study after study to reduce stress, boost mood and improve self-esteem. It is also an economical, preventative way to reduce your healthcare costs!
3. Take breaks from the “Doom and Gloom.” During tough times many of us find ourselves glued to the TV news, or talking constantly with others about the state of the economy. While we must remain informed, we also need time away from negative thoughts. Spend some time each day in lighthearted moments with important friends and loved ones. Let your kids choose a game to play, watch a silly sitcom with your spouse before bed, go bowling or ice-skating.
4. Reduce your baseline anxiety If you tend to be a worrier, increased stress around you will hit that much harder. Calm your everyday anxiety with better habits, such as focusing on improving your sleep, decreasing caffeine, and calling on your support systems such as family and friends. Avoid alcohol or drugs as a “quick fix’ for stress; this habit makes no one healthier and may lead to addictions. Make relaxation an essential part of your everyday life. It is medicine. Sports, reading, time with children, talking to a best friend, formal relaxation skills such as deep breathing and meditation are but a few of the many ways to unwind. Find what works for you and use it regularly – not just to combat present stress but to defend against future stress.
5. Watch your self-talk Are you your own worst enemy? If you berate yourself for not saving more, dwell on mistakes, or constantly think about “what ifs,” you are your own biggest source of stress. Determine if your critiques are reasonable. Would you say this to a friend? Find constructive self-criticisms, and don’t forget to give yourself credit for all the positive things you do in a day.
During turbulent times it can be hard to count our blessings. However, this is exactly the time to do so. Take stock of what is truly important in your life. Spend time with those who matter to you, and let them know how important they are. Find something to enjoy or appreciate each day, including congratulating your own hard work.
How do you know when stress is a problem? Stress is serious when you have several stress-related health or mood symptoms that persist for two weeks or more. Decreased ability to function (in your job, at home, or socially) is also significant. There are many ways to cope with stress; however, if coping skills are not working, consulting a psychologist or physician is recommended.
By Jeanne Latiolais, PsyD
Five Tips for Navigating Stressful Times
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