WHY SHOULD YOU BE CONCERNED ABOUT STRESS IN YOUR LIFE?

Many studies have shown that nearly 1 in 2 Canadians over 30 years of age reported being stressed on a frequent basis, and that workplace stress was the most common source. Stress can affect your mental, emotional and physical health, and over a long period of time it can seriously affect your overall health.

Stress can lead to, or reinforce, unhealthy lifestyle choices such as smoking, overeating (especially high fat, high calorie foods) and physical inactivity, which are key risk factors for health problems like heart disease, diabetes, and certain types of cancer.

Research shows that it is okay to have some stress in your life. Stress provides you with energy to meet challenges at home and work. It helps you “rise to the occasion” to meet your goals with enthusiasm and vigor. On the other hand, too much stress can turn your feelings of challenge and delight into exhaustion and despair. The good news is that you can learn to manage stress to help you perform your daily tasks well. Focusing on the positive sources of stress in your life and minimizing or dealing with the negative sources can go a long way toward keeping a healthy body and a healthy attitude.

WHAT ARE THE CHALLENGES OF MANAGING STRESS?

Finding a balance between “paid work” and personal or family lives has become a significant issue for both women and men. One of the biggest challenges is finding the time to deal with this feeling of being overloaded with both job and family responsibilities. How often is time for relaxation or other stress management activities put on the back burner to focus on work responsibilities or family members? The key is to begin taking steps to deal with excessive stress in your life. Taking the time now is an investment in your overall health.

HOW CAN YOU DEAL WITH STRESS?

First, it is important to be aware of the signs and symptoms of prolonged and excessive stress in your life. If you are experiencing any of the following, take time to consider whether or not stress is a factor that may be contributing to these conditions.

Signs and symptoms may include:

• Headaches or migraines
• Grinding teeth or clenched jaw
• Chest pain/racing heart
• Muscle aches
• Upset stomach
• Constipation/diarrhea
• High blood pressure
• Backaches
• Tiredness or trouble sleeping
• Frequent illnesses
• Sadness or depression
• Anger, anxiety, or defensiveness
• Helplessness
• Severe mood swings
• Lack of appetite or binge eating
• Slow decision making
• Poor hygiene
• Isolation from others

TAKE STEPS
Once you have identified that you are suffering from excessive stress, try to identify what may be the cause. Some common stressors include: money issues, work and family demands, children, care of older/disabled family members, health problems, fatigue, family/co-worker fights, lack of supervisory support or work control, conflicting tasks, and shift work.

When the stress you experience exceeds your ability to cope, try to focus on dealing with your stressors. Choose to deal with things that are within your control and talk to someone about the ones that aren’t. Remember that the goal is to reduce stress to manageable levels, not to completely eliminate it.

 It is also helpful to learn ways to help prevent and cope better with excessive stress when it does occur. There are 5 basic types of coping skills: mental, social, physical, diversional and spiritual.

• Prioritize tasks.
• Know your limits and learn how to say “no”.
• Take breaks during your work day and, if possible, get away from your workstation for your lunch break.
• Include stretch breaks throughout the day, whether you are at work or at home.
• Be open and honest with your co-workers, family and friends.
• Praise a co-worker for help and a job done well.
• Be physically active everyday.
• Take several deep breaths daily.
• Eat a balanced diet.
• Get regular sleep and rest.
• Co-operate with others.
• Make time for more fun and humour in your life.
• Get involved in activities/groups/ volunteering.
• Find more ways to relax (yoga, meditation, reading books, etc.).
• Avoid alcohol or drugs (they only relieve stress temporarily).
• Talk to someone who cares about you.
• Seek professional help if stress becomes too great.

STICK TO IT
Forget about always winning; focus on relaxing, staying healthy and enjoying what life has to offer.

• Adopt a healthy lifestyle to help prevent and deal with stress.
• Know that all stressful events are not the same, and that you may have to try different ways to handle different types of situations.
• Take a stress management course.
• Remember to get regular checkups from your health care provider to prevent ill health.
• Seek help from your doctor, the Canadian Mental Health Association or your Employee Assistance Program (EAP) if you feel that your stress level is still too high to deal with on your own.

CELEBRATE!
Reward yourself for coping with stress well! Buy tickets for an event you want to attend, book a massage, shop for something that you’ve been saving money for, or invite friends over for dinner. Remember that a positive attitude is linked to good physical and mental health.