Stress Management
Medical Author: Melissa Conrad Stöppler, MD
Medical Editor: William C. Shiel Jr., MD, FACP, FACR
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Eight Immediate Stress-Busters
Medical Author: Melissa Conrad Stöppler, MD
Medical Editor: Jay W. Marks, MD
 Most of our lives are filled with family, work, and
community obligations, and at some point we feel as though we are "running on
empty." Here are eight immediate stress busters to help "fill up the tank!" So take deep relaxing
breath and read on.
- Watch for the next instance in which you find yourself becoming annoyed or
angry at something trivial or unimportant. Then practice letting go, making a
conscious choice not to become angry or upset. Do not allow yourself to waste
thought and energy where it isn't deserved. Effective anger management is a
tried-and-true stress reducer.
- Breathe slowly and deeply. Before reacting to the next stressful
occurrence, take three deep breaths and release them slowly. If you have a few
minutes, try out a relaxation technique such as
meditation or guided imagery.
- Whenever you feel overwhelmed by stress, practice speaking more slowly
than usual. You'll find
that you think more clearly and react more reasonably to stressful situations.
Stressed people tend to speak fast and breathlessly; by slowing down your
speech you'll also appear less anxious and more in control of
any situation.
- Jump-start an effective time management strategy. Choose one simple thing
you have been putting off (e.g., returning a phone call, making a doctor's
appointment), and do it immediately. Just taking care of one nagging
responsibility can be energizing and can improve your attitude.
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What is stress?
Stress may be considered as any physical, chemical, or
emotional factor that causes bodily or mental unrest and that may be a factor in disease causation. Physical and chemical factors that can cause stress include trauma, infections, toxins, illnesses, and injuries of any sort. Emotional causes of stress and tension are numerous and varied. While many people associate the term "stress" with psychological stress, scientists and physicians use this term to denote any force that impairs the stability and balance of bodily functions.
If stress disrupts body balance and function, then is all
stress bad? Not necessarily. A mild degree of stress and tension can sometimes be beneficial. For example, feeling mildly stressed when carrying out a project or assignment often compels us to do a good job, focus better, and work energetically.
Likewise, exercising can produce a temporary stress on
some body functions, but its health benefits are indisputable. It is only when stress is overwhelming, or poorly managed, that its negative effects appear.
An
important goal for those under stress is the management of life stresses.
Elimination of stress is unrealistic, since stress is a part of normal life.
It's impossible to completely eliminate stress, and it would not be advisable to
do so. Instead, we can learn to manage stress so that we have control over our
stress and its effects on our physical and mental health.
Who is most susceptible to stress?
Stress comes in all forms and affects people of all ages and all walks of life. No external standards can be applied to predict stress levels in individuals -- one need not have a traditionally stressful job to experience workplace stress, just as a parent of one child may experience more stress related to parenting than a parent of several children. The degree of stress in our lives is highly dependent upon individual factors such as our physical health, the quality of our interpersonal relationships, the number of commitments and responsibilities we carry, the degree of others' dependence upon and expectations of us, the amount of support we receive from others, and the number of changes or traumatic events that have recently occurred in our lives.
Some generalizations, however, can be made. People with strong social support networks (consisting of family, friends, religious organizations, or other social groups) report less stress and overall improved mental health in comparison to those without these social contacts. People who are poorly nourished, who get inadequate sleep, or who are physically unwell also have reduced capabilities to handle
the pressures and stresses of everyday life and may report higher stress levels. Some stressors are particularly associated with certain age groups or life stages. Children, teens, working parents, and seniors are examples of the groups who often face common stressors related to life transitions.
People who are providing care for elderly or infirm loved ones may also experience a great deal of stress as caregivers. Having a loved one or family member who is under a great deal of stress often increases our own stress levels as well.
Next: What are the symptoms and effects of excess stress or "out-of-control" stress? »
- High Blood Pressure - Learn about high blood pressure symptoms like headache, dizziness, shortness of breath, blurred vision and more. Causes, and normal blood pressure information is included.
- Anxiety - Read about anxiety (generalized anxiety disorder, GAD) causes, physical symptoms and signs, medications and treatment. Learn about symptoms (worry, fear) and other types of anxiety disorders.
- Stress - Read about stress symptoms, signs, causes and treatment. Get information on stress management tips, the effects on the body and stress types (teen, job, PTSD).
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