Stress — we all feel it. But many people feel it too often. Stress can contribute to conditions such as coronary disease, stroke, immune disorders, gastrointestinal problems, eating problems, sleep disturbances and sexual problems. If you reduce your stress, you can live happier, healthier and maybe even longer.
The National Mental Health Association offers the following tips for controlling stress:
Be realistic. Don't take on everything. Set realistic goals for yourself and learn to say no. If you're feeling overwhelmed, try eliminating an activity that isn't absolutely necessary. And ask for help if you need it.
Meditate. It only takes about 10 to 20 minutes to get a benefit from meditating. These few moments of quiet reflection may both relieve stress and increase your tolerance to it. And it's simple to do: Sit quietly, listen to peaceful music, relax, and try and think of pleasant things or of nothing at all.
Visualize. Take a moment to picture how you can manage a stressful situation more calmly and successfully. This method can work with just about anything, whether it's an important presentation at work or moving to a new place or taking an exam. A visual rehearsal can boost self-confidence and help you have a more positive attitude toward a difficult task.
Slow down. When you start to feel overwhelmed, try taking one task at a time. Make a list of things you need to do. Put the most urgent task at the top. Once you've accomplished it, cross it off the list and move on to the next one. The positive feeling you get from crossing things off the list can help keep you motivated.
Be active. Regular exercise is a great way to reduce stress, and it benefits the body as well as the mind.
Get involved in hobbies. Take a break from the stressors in life and do something you really enjoy. Try gardening, painting or reading. Schedule time to indulge your interests.
Practice a healthy lifestyle. Eating healthfully makes a difference. Avoiding smoking, excessive alcohol and caffeine helps as well. Make sure you get adequate rest and exercise, and try to balance work and play.
Talk. A conversation with someone can help you relax. And listening to someone else can take the focus off yourself — something we all need to do every now and then. Stay in touch with your family and friends. If you feel you need more help in dealing with a difficult situation, therapists and support groups are available. Your doctor may be able to recommend someone.
Give in occasionally. You don't always have to be right. Be willing to compromise. If you do, others may meet you halfway. Stand your ground if you know you're right, but be calm and rational. Make sure you listen and make allowances for other's opinions.
Let go of perfection. When you expect too much from yourself or others, you may end up feeling disappointed and let down. Remember that each person, including yourself, has shortcomings. But you also have beautiful qualities to share with the world.
