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Stress Management

Too much to do?

Do you try and do too many things at once? Do you jump from one thing to

another? Do people make demands on you all day long? Do you just manage to meet

your deadlines?

You probably recognize yourself. Stress is becoming an increasing problem both

at work and in our private lives.

A sense of powerlessness starts already in the morning traffic. You arrive at

work to find a long list of problems: reorganization, changes, lack of

resources. The day nursery calls; your child is sick and has to be picked up.

Your father says you never ring. Stress hangs over you all day long, even at

home. Many of us are moving at a very rapid tempo.

With this text, we will explain how stress works and what you can do to

counteract it. The first step is to recognize your body's signals . How do you

react to stress?

Stress Management

The body prepares for danger

Stress is the body's primitive reaction tho danger or threat. When a hunter was

confronted by a saber-toothed tiger, he had to make a quick decision - fight or

flee. In a "fight-or-flight" situation, the brain needs extra energy.

The liver helps by creating cholesterol, the pulse and blood presure go up, and

we breathe faster. The brain orders the body to tense the muscles. The skin

prepares itself by swating - we need stamina. Other bodily processes, like

digestion, are less important. Who sits down and eats in front of a

saber-toothed tiger? The immune defense and reproductive system also rests.The

body reacts the same way today, even if an angry boss, computer downtime or a

traffic jam has replaced the saber-toothed tiger.

The stress reaction is essential for survival and helps us perform to the best

of our ability. You will never be as focused as you are when under stress. But

if the response is sustained over a longer period, it may damage your health.

You might enjoy your job and be in peak form, but if the stress hormones are

mobilized for too long and too often, you could have problems.

What couses your stress?

In order to change a stressful environment, you need to know what causes your

stress. Different stress factors can be organized into the following three

groups, making them easier to identify:

Outer factors are the demands that are placed upon us involuntarily. These are

difficult to contrl: the car not starting in the morning, computer downtime at

work or the constant flow of urgent mail, for example.

Inner factors are the demands that you place upon yourself, in your desire to

be competent at all times. When these become excessive or uncomfortable, the

pressure increases.

Social factors are the demands that affect your relationships with others. We

all have different roles: at home, at work and in our free time. You may make

demands on yourself for being a good parent, a comitted employee, a loving

partner, a caring son, and so on. This can lead to conflict on several

different levels.

All of these demands can be likened to the sabor-toothed tiger, and our

response is a stress reaction. By identifying the cause of your stress, you can

find the form of stress management that suits you best.

Headaches and difficulty sleeping?

Stress-related psychosomatic illnesses are increasing. Psychosomatic refers to

the connection between body and soul. If physical symptoms have a psychological

background, they are called psychosomatic illnesses. If you are exposed to too

much stress, sooner or later your body will react. You may begin to suffer from

symptoms like headache, nausea, stomach pains or insomnia. The complaints will

vary between individuals. The causes of stress can also vary - too much, or

even too little pressure can be stressful.

We have to see human beings from a holistic perspective to understand the

connection between stress and its symptoms. The whole of our living environment

must be taken into account, both the inner and the outer factors - our work

environment, private life and the community in general. We feel best when body

and soul are in harmony.

Physical symptoms: headache, nausea, digestive problems, sweating, tense

muscles, rapid breathing, pressure in the chest region, pricking sensation/pain

in the heart region, heart palpitations, heart attack

Psychological symptoms: irritation, aggression, worry/restlessness, difficulty

sleeping, inability to concentrate, tiredness, confusion, anxiety, apathy and

depression

Behavioral symptoms: isolation, defensiveness, hostility, drinking more

alcohol, reduced sexual desire, irrationality and lethargy

Stress Management

Don't forget to recharge your batteries

To prevent stress, you might need to change your work situation, your private

life or even your whole approach to life. Otherwise, a short pause to catch

your breath might be enough. There are many different methods and exercises for

controlling stress. We have chosen three simple techniques that might be

useful.

Deep breathing is a good antidote for stress. Not many of us breathe naturally

and perfectly; we tend to breath superficially, only filling the chest.

The following exercises are yoga-inspired.

The relaxed sigh

1. Sit or stand erect.

2. Breathe out, sighing with relief as the air rushes out.

3. Breathe in, without thinking about anything.

4. Repeat the exercise 8 to 12 times, or whenever necessary. You can also

breathe like this before answering the telephone.

Simple breathing relaxation

1. Sit or lie comfortably with your back straight. Loosen any tight clothing.

2. Alternate between normal breathing and deep breathing, breathing out slowly.

3. Breathe normally and notice how your stomach expands and contracts as you

breathe.

4. When you feel that you are breathing calmly, say to yourself - " I am" - as

you breathe in, and - "relaxed" - as you breathe out.

5. Continue the exercise until you feel relaxed.

Effective visualization

Visualization is a process where the imagery in our minds is used to control

our everyday actions. Athletes have long been aware of the benefits of

visualization - they "see" an upcoming event, and win it time after time. You

can influence your stress behavior by visualizing a positive solution in a

certain situation, or by relaxing and releasing anxiety from your thoughts.

1. Sit or lie comfortably with your eyes closed.

2. Try and locate any tensed muscles. Relax them if you can.

3. Activate your senses: sight, hearing, smell, feeling, taste. Imagine that

you are walking in a pine forest with a blue sky, white clouds and pine needles

on the ground. Listen to the sounds around you: the wind in the trees, the

birds, and so on. What can you smell, what does it feel like to lie on the

ground, to taste the pine needles, etc?

4. Repeat short, positive statements that help you relax.

Example: The tension is flowing out of my body, I feel relaxed; I am in harmony

with life.

Stress Management

Steps to take on your own

The first thing to do when you feel your stress levels rising is stop, and take

a few deep breaths. Place your hands on your stomach and feel how it rises and

falls.

The following steps are more difficult, bur important for controlling stress.

Print this page out and pin it up somewhere where you can see it - often!

Analyze your situation, try to take as much control of your life as possible.

Learn to say no if you have too much to do, or if you don't feel competent

enough. Give yourself time to think carefully and make wise decisions.

Don't worry about unnecessary routines. Concentrate on one thing at a time.

Focus on the things that can be changed.

Learn to recognize your body's signals.

Make time with yourself in your diary.

Don't be afraid to ask for help.

Work intensively by all means, but make time for relaxation.

Have fun. Socialize. Even when you are exhausted, spending time with your

friends can make you feel alive again.

Exercise, even if you only take a short walk.

Think about your eating habits. Eat a proper breakfast every day.

Get 7-8 hours sleep every night.

Print out this page, rate each item according to how true it is for you. Try to

be as honest as possible and don't think too long about any of the questions.

If you have more 3s and 4s in your answer, you may need to learn how to manage

your stress. Suggestions are to be found at: "Steps to take on your own".

Almost never Sometimes Often Almost always

I feel like I am under pressure 1 2 3 4

I move quickly, as if I am in a hurry 1 2 3 4

I don't like standing in queues 1 2 3 4

I get irritated by other drivers 1 2 3 4

I am very ambitious and push myself 1 2 3 4

I am intolerant and irritable when people are slow 1 2 3 4

I compete with myself, and other people 1 2 3 4

I do several things at once 1 2 3 4

I fell anxious or upset 1 2 3 4

I speak quickly and push my point 1 2 3 4

I hurry, even when I have time 1 2 3 4

I get irritated when other people are untidy 1 2 3 4

I eat quickly and always finish first 1 2 3 4

I want to have the last word, to convince others that I am right 1 2 3 4

I explode when irritated or angry 1 2 3 4

I am easily distracted when talking to people 1 2 3 4

I cannot sit still, and find it difficult to do nothing 1 2 3 4

I interrupt when other people are talking 1 2 3 4

I am intolerant when others make mistakes 1 2 3 4

People tell me to relax 1 2 3 4

Source: Gunilla Burell, Behavioral Medicine Clinic, Norrland University

Hospital, Ume .