How to Handle Stress

     We all have stress — at work, at home, and on the road. Sometimes we can feel especially   stressed because of a bad interaction with someone, too much work, or everyday hassles like  getting stuck in traffic.

     Negative stress can keep you from feeling and performing your best — mentally, physically and emotionally. But no one’s life is completely stress-free. It’s important to know how to manage the stress in your life.

What is Stress?

     Stress can be defined as a response of the body to any demand placed on it. Stress can be influenced by both external and internal factors. Examples of external factors include work, relationships, and finances. Internal factors such as health, hunger, and amount of sleep can affect how people deal with situations in which they might otherwise have dealt competently.

     Stress is a normal human experience and can be useful when dealing with demanding situations. For example, it can help us perform optimally when giving a speech or playing a sport, as seen by the curve.

What are the Signs of Stress?

     The body deals with acute stress by releasing chemicals that tell the body that it is in danger, and therefore activates the flight or fight response. This response is a survival mechanism that prepares the body to face danger. Changes seen during this response include increased heart rate, rapid breathing, dry mouth and sweating. This response does not have any long-term effects on the body, and often can help in dealing with stressors. Stress, in many instances, can be useful, and help the person deal with the demands placed on them, by making them more alert, energised, and attuned to external cues.

     However, long term exposure to stress, and the exposure of the body to high levels of hormones, such as cortisol and adrenaline, can lead to increased vulnerability to illnesses, such as depression, obesity, heart disease, etc.

The symptoms of stress can vary between different individuals. The most common symptoms are:

Sleep disturbances

Muscle tension

Irritability

Anxiety

Depression

Tiredness

Lack of motivation

Difficulty concentrating

Change in eating habits

Increased use of alcohol or other drugs

Unhealthy eating and decreased level of exercise

These symptoms, in turn, affect how you deal with the events that cause stress, thereby worsening the stress.

What Causes Stress?

     Certain life situations are more likely to predispose a person to experience stress. 
For example, surveys have found that mothers who worked full time had the highest 
stress levels in the populations surveyed. Other situations that can lead to stress are 
financial pressures, unemployment, work stress, lower education, social isolation,
conflict, personal/family illness, and relationship problems.

     People experience events in different ways. For example, the loss of a job may be viewed 
as a disaster that affects feelings and behaviour. Alternatively, it may be viewed as an 
opportunity to move on to something better. The manner in which this event is viewed 
explains the different responses that people have to the same event. Other factors such 
as personality and previous experience also influence how the event is perceived. Another 
factor that leads to stress is a mismatch between the experience and the resources available 
to cope with it. Losing a job, for example, might be a difficult event, but if you are having 
difficulties with a relationship in addition to this, then you might not have the support to 
get through a difficult period, emotionally and financially.

Try these three simple techniques for dealing with stress:

Positive Self-Talk

     Let’s be honest, we all talk to ourselves! Sometimes we talk out loud but usually we do it 
in our heads. Self-talk can be positive ("I can do this" or "everything will be OK") 
or negative ("I'll never get better" or "I'm so stupid"). Negative self-talk increases stress. 
Positive self-talk can help you calm down and control stress. With practice, you can learn 
to shift negative thoughts to positive ones. For example:

Negative to Positive

"I can't do this."> "I'll do the best I can. I’ve got this."
"Everything is going wrong." > "I can handle this 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."
“I feel helpless and alone.”> “I can reach out and get help if I need it.”
“I can’t believe I screwed up. > "I'm human, and we all make mistakes. I can fix it."

To really make it work, practice positive self-talk every day — in the car, at your desk, 
before you go to bed or whenever you notice negative thoughts. It’s a great practice 
to teach kids, too!

Top 10 Emergency Stress-Stoppers

Emergency stress stoppers are actions to help you defuse stress in the moment. 
You may need different stress stoppers for different situations, and sometimes it 
helps to combine them. Here are some ideas:

1. Count to 10 before you speak or react.
2. Take a few slow, deep breaths until you feel your body unclench a bit.
3. Go for a walk, even if it’s just to the restroom and back. It can help break the 

tension and give you a chance to think things through.
4. Try a quick meditation or prayer to get some perspective.
5. If it’s not urgent, sleep on it and respond tomorrow. This works especially well 

for stressful emails and social media trolls.
6. Walk away from the situation for a while, and handle it later once things have 

calmed down.
7. Break down big problems into smaller parts. Take one step at a time, 

instead of trying to tackle everything at once.
8. Turn on some chill music or an inspirational podcast to help you deal with road rage.
9. Take a break to pet the dog, hug a loved one or do something to help someone else.
10. Work out or do something active. Exercise is a great antidote for stress.

Doing things you enjoy is a natural way to relieve stress and find your happy place. 
Even when you’re down, you may find pleasure in simple things like going for a walk, 
catching up with a friend, or reading a good book.

When stress makes you feel bad, do something that makes you feel good, 
even if only for 10 or 15 minutes. Some of these activities may work for you:

• Make art -- draw, color, paint, or play a musical instrument.
• Work on a scrapbook or photo album to focus on good memories.
• Read a book, short story or magazine.
• Meet a friend for coffee or a meal.
• Play a favorite sport like golf, tennis, or basketball.
• Do a hobby like sewing, knitting, or making jewelry.
• Play with your kids or pets – outdoors if possible.
• Listen to music or watch an inspiring performance.
• Take a walk in nature.
• Take a relaxing bath and feel the stress wash away.
• Meditate or practice yoga.
• Work in the garden or do a home improvement project.
• Go for a run or bike ride to clear your head.

The key is to find your groove and make it a practice. You’ll be amazed at how quickly 
you may start to feel better once you disrupt the cycle of stress.