Overcoming Stress and Anxiety

We all know the feeling that we call stress — you may experience it as a feeling in the stomach or in the chest or throat. But what is stress? Stress is usually defined as a feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilise. In other words, the person feels overwhelmed!

Doctors now know that stress causes physical symptoms. Many believe that other emotions also cause a physical response and there have been a number of studies published that show a correlation between a positive outlook and reduced level of disease.

So it is important for your physical health to maintain a positive attitude in life, no matter what happens around us!

But that can be very difficult in today’s world where we are bombarded with negative news every day — not just once but over and over. Fear sells newspapers and programs, and the media sells fear. Often we are fearful or anxious over things that we cannot control.

Some level of stress is a normal part of life. In small quantities, stress may even be beneficial. It can help to motivate you! However stress can be harmful. It can set you up for general poor health as well as specific physical or psychological illnesses like infection, heart disease, or depression.

Here are some ideas on reducing stress.

Take Action!
Assess the situation. If there is something you can do, then do it!

If it involves another person, talk to them about it. Try to approach them in a non-confrontational way. Always use ‘I’ statements e.g. ‘I feel ... when ...' rather than ‘You make me ...'. For example ‘I feel angry when I walk into the kitchen and see the dirty dishes’ rather than ‘You make me angry because you don’t wash the dishes’. Seek counselling, if appropriate.

If work is the problem, perhaps you could look for other work or learn new skills. Perhaps you could delegate some of your current responsibilities to somebody else. A search on the web will put you in touch with a number of organisations that can help you assess work stress and give you tips on how to reduce it.

If the stress is financial, then get advice from a financial adviser. Contact the people to whom you owe money and explain your situation. Generally, it is possible to come to some arrangement that will relieve the present financial pressure.

Stress and anxiety result when you feel overwhelmed, when things feel out of your control. Taking action, however small, helps you start feeling in control and lowers your stress levels!

Focus on Positivesr
There is no point in worrying about something that is outside your control. Instead start to focus on the positive things in your life – the things that will still be there even if the worst happens. Set some time aside every day to think about those things. You may be asking, ‘What good things?’ But consider for a moment, where you would you rather be living? Remember that almost half the world — over three billion people — live on less than $2.50 a day.

Start keeping a ‘Gratitude Diary’. Write down at least five things every day for which you can genuinely feel grateful – the fact that you can turn a tap and have clean water to drink or that you can flip a switch and have light or heating. Sure, you may struggle to pay the bills but you are still among the privileged in this world! As you get into the habit of focusing on the positives in your life you will find that your thoughts will start to shift. When you are faced with negatives, you will think, ‘At least I still have …’

Challenge Negative Thoughtsr
When we have habitual patterns of negative thinking, then our stress levels are higher. Negative thinking decreases confidence, damaging performance and mental skills. We are largely unaware of these thought processes. Become more aware of your thoughts and to start challenging them. Unfortunately, when we are having negative thoughts, we tend to agree with ourselves and reinforce the helpless feeling! However, if a friend were to say they were feeling down because things were going badly, you would help them to recognise the good things about their lives or remind them of other times when things seemed bad but worked out in the end.

So, to challenge your own negative thoughts, pretend you are having a conversation with a friend. Tell yourself the same things you would if you were talking to a friend! Although this seems really simple, it is an effective way of taking control of your thoughts and becoming more positive!

Best-Case Scenario!
Often when thinking about the future, we focus on the worst-case scenario. We picture ourselves failing. Start thinking about the best-case scenario! Focus on what would be the best outcome for you. In your imagination, picture yourself being successful. Hear other people congratulating you on your achievements. You can actually feel yourself relaxing as you do this.

Relaxation Techniques
Processes that relax the muscles, lower blood pressure and promote emotional calmness are very useful in managing stress. Some techniques such as meditation, deep breathing and progressive muscle relaxation can be self-taught. Though they are simple in theory they can take time and patience to master. Others such as visualisations are quick and easy to learn and can have a profound effect. Using self-hypnosis or working a hypnotherapist can help to retrain your mind to manage stress more effectively.

Visualisation Techniquesrnl) Where is the most relaxing place you go to unwind? What do you do there? Who are you with? (It’s fine to be on your own!) Just take yourself there in your mind and really get inside that memory (or it could be an imaginary place).

If you enjoy going to the beach, imagine yourself lying on the sand. Be inside your body, looking through your own eyes. Feel the warmth of the sun on your skin, the texture of the sand beneath your body, the sea breeze caressing your skin. See the sun glinting on the waves — perhaps there are surfers or small boats. You can hear the sound of the surf, children playing farther along the beach, a gull flying by. You can smell the seaweed and taste the tang of the salt on your lips. Use all your senses to construct the scene and then feel yourself relaxing, just as you would if you were there in reality.

2) Get in touch with the feeling of stress or anxiety in your body. Is it in your stomach, your chest, shoulders or head? Or somewhere else?

If that feeling had a colour, what colour would it be? If it had a shape, what shape would it be? If it made a sound, what sound would it make? Does it have a vibration? Is it hot or cold, or somewhere in-between? Is it heavy or light?

Now recognise that you are separate from the feeling. Try to move the feeling around your body. Move it down your body all the way down to your feet. Just imagine that it is draining from you, washing down to your feet. Feel it in your feet and then decide that you are going to be free of this feeling. Feel it flowing out of your toes and into the ground where it is absorbed. The feeling has gone but you remain feeling calm.

Physical Exercise for Relieving Stressr
When we physically exert ourselves, the body releases chemical substances (endorphins) that are similar in nature to opiates. These natural substances produced by our own bodies are free of side effects, except for making us feel good.

Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.

Obviously it is more relaxing to walk along a nature trail than to walk along a busy street. Natural surroundings trigger relaxation responses deep in the brain. Even mentally picturing being surrounded by mountains, trees or watching the waves roll in at the beach can have this calming effect. (See Visualisation Techniques)

Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow.

Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength, incorporating breathing techniques that aid in relaxation and general wellness.

Indulge Yourselfr
On the days you don't exercise, do something else you find relaxing — have somernmassage therapy, soak away stress in a soothing aromatherapy bath, etc.

Your health is important. It's not selfish to spend time on yourself!