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1.Become aware of your stressors<br />
and your emotional, physical<br />
reactions.<br />
n Notice your distress. Do not<br />
ignore it. Do not gloss over your<br />
problems.<br />
n Determine what events distress<br />
you. What are you telling<br />
yourself about meaningof these<br />
events?<br />
n Determine how your body<br />
responds to the stress; do you<br />
get nervous or similar mood<br />
upset.<br />
2.Recognize what you can<br />
change.<br />
n Can you change your stressors<br />
How can we eliminate Stress from<br />
Our Life?<br />
As we have seen, positive stress adds<br />
anticipation and excitement to our lives,<br />
and we all thrive under a certain amount<br />
of stress. Deadlines, competitions,<br />
confrontations, and even our frustrations<br />
and sorrows add depth and enrichment to<br />
our lives. Our goal is not to eliminate stress<br />
but to learn how to manage it and how to<br />
use it to help us. Insufficient stress acts as a<br />
depressant and may leave us feeling bored<br />
or dejected, on the other hand, excessive<br />
stress may leave us feeling tied up in knots.<br />
What we need to do is to find the optimal<br />
level of stress, which will individually<br />
motivate but not overwhelm each of us.<br />
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by avoiding or eliminating<br />
them?<br />
n Can you shorten your exposure<br />
to stress (take a break, leave<br />
the physical premises)?<br />
n Can you devote the time and<br />
energy necessary to making<br />
a change (goalsetting, time<br />
management techniques)<br />
3.Learn to moderate your<br />
physical reaction to stress.<br />
n Slow, deep breathing will bring<br />
your heart rate and respiration<br />
back to normal.<br />
n Relaxation techniques can<br />
reduce muscle tension.<br />
Electronic biofeedback can<br />
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help you gain voluntary control<br />
over such things as muscle<br />
tension, heart rate and blood<br />
pressure.<br />
4.Build your physical reserves.<br />
n Exercise for fitness three to<br />
four times a day, moderate,<br />
prolonged rhythmic exercise<br />
is best, such as walking,<br />
swimming, cycling and jogging.<br />
n Avoid nicotine, excessive<br />
caffeine and other stimulants.<br />
n Mix leisure with work. Take<br />
breaks and get away when you<br />
can.<br />
n Get enough sleep and be<br />
consistent with your sleep<br />
How can we Tell what is Optimal<br />
stress?<br />
There is no single level of stress that is<br />
optimal for all people. We are all individual<br />
creatures with unique requirements.<br />
What is distressing to one may be joy to<br />
another, and even when we agree that<br />
a particular event is distressing; we are<br />
likely to differ in our physiological and<br />
psychological response to it. A person<br />
who loves to arbitrate disputes and move<br />
from job site to job site would be stressed<br />
in a job which was stable and routine,<br />
whereas the person who thrives under<br />
stable conditions would very likely be<br />
stressed on a job where duties were highly<br />
schedule as possible.<br />
5.Maintain your emotional<br />
reserves.<br />
n Develop some mutually<br />
supportive friendships or<br />
relationships.<br />
n Pursue realistic goals, which are<br />
meaningful to you, rather than<br />
goals others have for you that<br />
you do not share.<br />
n Expect some frustrations and<br />
sorrow in your life.<br />
n Always be kind and gentle with<br />
yourself and be a friend to<br />
yourself.<br />
varied.It has been found that most illness<br />
are related to unrelieved stress.If you are<br />
experiencing stress symptoms ,you have<br />
gone beyond your optimal stress level;<br />
you need to reduce the stress in your life<br />
or improve your ability to manage it .<br />
How can we Manage Stress Better?<br />
Identifying unrelieved stress and being<br />
aware of its effects on our lives is not<br />
sufficient for reducing its harmful<br />
effects. Just as there are many sources of<br />
stress there are many possibilities for its<br />
management. However all require work<br />
towards change changing the source of<br />
stress and changing your reaction to it.<br />
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