CASA

“It’s a natural response to the pressures of life.

Stress prepares the body to react to challenge.”

What is Stress?

Stress is an automatic physical reaction to a danger or demand.  A stress response can occur with positive or negative situations and can vary in intensity.

Some sources of stress include:

·         divorce, marriage, a new sibling, moving,

·         death of a loved one, loss of a friend,

·         taking a final exam, winning the lottery,

·         having an argument, illness, and money problems.

How do you know if you are stressed?

Muscles tighten, blood pressure rises, the heart speeds up, extra adrenaline rushes through your system when your body reacts to stress.  Stress has also been called burn out. You know you are stressed when life seems like a check-off list rather than a joy.

How do we allow ourselves to be stressed?

Everyone feels the effects of stress. Some stress can be good for you, because it inspires you to better meet life’s challenges. It’s the “fuel” that powers you over life’s obstacles...from job interviews to personal tragedy. But too much stress can harm your physical and mental well-being. You need to be able to control stress...so that it doesn’t control you!

What are some of the signs of stress?

All people show some signs of stress from time to time. Sometimes the cause is beyond our control. You are more susceptible to the common cold and are at greater risk of developing heart disease, ulcers and some cancers. Often a cold is your first signal you are in a state of stress.

Physical Signs:

·         headaches, stomach aches, tight neck muscles,

·         trembling, nervous tics,

·         teeth grinding (or complaints of sore jaw),

·         rise in accident-proneness,

·         frequent urination, bed wetting

Behavioral Signs:

·         crankiness, laziness, irritability,

·         anxiety, nervousness, loss of energy,

·         poor eating habits,

·         excessive TV watching,

·         sleep problems, nightmares,

·         indulgence in drugs and other unhealthy stimuli

How can we stop the cycle of stress?

No matter what method you select to help you reduce stress, be sure to keep in mind these general rules:  do something you enjoy, set aside time for yourself, and do it with commitment. A stress management program can increase your physical and emotional well-being.

·         Listen.  Start listening to the signals your body and mind are sending. (i.e., feelings of always being tired and thinking that your life is not fulfilling.) The best way to listen is to take time each day to sit quietly and just allow your thoughts to flow. You may even ask yourself questions like, “How am I going to make my life happier or more satisfying?”  The answer may come immediately or in the shower, or when you wake the next day. Taking the time to listen takes practice.

·         Relax. Deep breathing is one of the most effective techniques for reducing stress. The way we breathe affects the tension in our muscles and influences our thoughts and feelings.

Awareness Breathing:

To breathe correctly and relax: Take a deep

breathe in through your nose; hold this breath

for a count of two (feel it flowing through your body);

then breathe out slowly through your mouth.

As you breathe in, say “I am”; As you breathe out,

say “relaxed.” Take three deep breaths at

least three times a day and feel how nice it is

to let go of the tightness, tension and

negative thoughts in your life.

·         Exercise.  Exercise is a great way to relieve physical and mental tension. Studies show that during exercise, tranquilizing chemicals (called “endorphins”) are released in the brain. Exercise brings pleasurable relaxation. Choose any activity that appeals to you. Most physicians recommend at least 20 minutes of vigorous exercise 3 or more times a week.

·         Hobbies.  Do something you really enjoy, and do it regularly, at least a half hour each day. Certain activities provide a creative outlet, lessen fatigue and refresh your mind, body and spirit.

·         Other Suggestions:  Eat properly, get enough sleep, manage your time wisely, work out anger, talk out worries, and take a break.

·         Attitude. Change your attitudes and perceptions regarding your stressors.

·         Take responsibility for your stress.

·         If you can’t change a situation, allow yourself to change the way you look at the situation.

·         Keep a diary of those things that stress you or the time of day you feel stress. Sometimes just rearranging your schedule will eliminate stress.

·         Have a proper balance in your life of work, school, play and rest.

·         Learn not to wear other people’s anger. Some people only feel good about themselves when they are able to make others feel bad. Don’t give someone this type of power over you.

·         Don’t be afraid to seek help in areas in which you are struggling;

·         Look for the humor in stressful situations. Ask yourself how important will this really be tomorrow. Don’t sweat the small stuff, and; it’s mostly all small stuff. 

·         Remember: Don’t fight, Don’t flee, Just flow.

·         Communicate your feelings to others and make sure they understand you correctly.

·         Be sure to eat properly and get sufficient rest.

·         If you have trouble sleeping, try the Awareness Breathing with this exercise in imagery:

Close your eyes and imagine you have a blackboard with all the day’s work written on it. Now imagine you have an eraser and you are erasing everything from the blackboard, just for tonight. Now imagine there are very positive, relaxing words being written on the board and as you read them you begin to relax. You take a nice deep breath in, being aware of any areas that feel tight and tense, and as you blow out imagine you are blowing out the tightness or tension. Start at the top of your head and continue breathing in and out, working your way down your body, releasing and relaxing. (It also helps to have relaxing music)

·         Before you know it, you will be drifting off to a very peaceful and relaxing night’s sleep.

Suggested Reading for Adults:

Minding the Body, Mending the Mind, by Joan Borysenko

What You Feel ,You Can Heal, by John Gray

The Artist's Way, by Julia Cameron

Meditations For Women Who Do Too Much, by Ann Wilson Schaef

Your Fondest Dream, by Jim Leonard

Enough Is Enough: Exploring the Myth of Having It All, by Carol Orsborn

Suggested Reading for Teens:

Fighting Invisible Tigers: A Stress Management Guide for Teens, by Earl Hipp

Making the Most of Today: Daily Readings for Young People on Self-Awareness, Creativity, and Self-Esteem, by Pamela Espeland and Rosemary Wallner

Please Listen to Me! Your Guide to Understanding Teenagers and Suicide, by Marion Crook

Resources begin on page 136, Web Sources on 165