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| Stress Management Links | Managing Stress | ||
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Stress and Health Seminar A Robert Wood Johnson Health & Society Scholars Mini-Seminar |
I remember the days when I would have birthday cards stamped and ready to go before the actual date. Now my friends and family members are lucky if I remember to email them. Between work, a growing family and more work time is very limited. Stress for me is indicative of my not balancing my work and personal life in an effective manner. Headaches, migraines, shoulder and neck pain are the awful symptoms of not getting enough rest. That is when I need a mental-health - do-nothing-day. Between vacations one of the best methods for me to reduce the stress in my life is to say no. As women in particular we are apt to say yes- yes to more work at home and at our office; yes to more parenting duties, yes to more family duties and more yes! I have learned that saying no makes my time more valuable and when I do say yes I value what I have agreed to do. Stephen R. Covey writes " The more we are free from non-necessities, the more we are free to do the more meaningful actions of our lives." I couldn't agree more.
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A Personal Plan for Coping with
The Little On-Line
Book of
The Little Online
Book of Stress
This link
covers many topics – http://www.focusas.com/Stress.html
http://www.stressmanagementtips.com/
Stress - Coping With Everyday Problems National Mental Health Association Phone 703/684-7722 Mental Health Resource Center
http://www.nmha.org/infoctr/
Because Brooklyn is our home, and the home of our clients, we would be remiss in omitting the many opportunities at our disposal for reducing stress through the enjoyment of cultural and artistic events here. Most are either free or at reduced prices -- perfect for bringing family. You will find a full calendar at:
Brooklyn
Calendar of Events: Find Parades, Fairs,
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Stress Is Common We all feel stress the pressure of unfilled expectations self imposed or from others; worry about things that seem or are too big to handle; anxiety about the unexpected. Some people seem to handle it better than others, but unless it is really handled, stress can be a trigger for a variety of negative consequences. These can be emotional, physical or even economic. They affect our health causing minor illnesses like insomnia, backaches or headaches or contribute to potentially life-threatening diseases like high blood pressure and heart disease. We feel sleepy, or depressed, lose our vitality. We act-out in ways that compromise our personal or professional relationships. Most stress comes from everyday responsibilities. Often the obligations and pressures which are both physical and mental are not always obvious to us. In response our bodies automatically increase blood pressure, heart rate, respiration, metabolism and blood flow to muscles. These natural responses are intended help us react quickly and effectively to a high-pressure situation. It is only when we find ourselves constantly reacting to stressful situations without making adjustments that they can threaten well-being. Job and Career Stability Job stress is a common and even costly problem in the American workplace, with few workers untouched.
Family Stability Family stress is tough. Any family member can trigger a reaction throughout the whole household. Emotional ties are sometimes too close or create even more tension. Illness, teen years, senior years, poverty are often major challenges. Four principles can help: Don’t avoid discussion. If it’s a problem for you or a problem that you notice is causing stress in another family member, talk it out and work towards finding a solution. Don’t trivialize. Whether the problem is as significant as a spouse losing a job or as unimportant to you as the death of a pet, let the individual talk it out, be a good listener, and show them that solving the problem is important to the family. Don’t lay blame. When there’s a problem it really doesn’t matter who’s at fault. Define the problem and work towards a solution. Respect privacy. If a family member brings a problem to you in confidence, respect it. Don’t air it for discussion without their agreement. If you are unable to agree to keep the confidence, be honest in your refusal. If a child says, “But, don’t tell Dad,” your response might be, “I’m sorry, but Dad and I don’t keep secrets. He needs to know about this. Would you like us to tell him together or would you rather not be there when I tell him?” Stress Management We can help ourselves to reduce stress or relief may be as close as your best friend. Long-term management might come with a consultation with a spiritual advisor, a social worker or qualified counselor, a psychiatrist or psychologist. The National Mental Health Association offers a list of things to consider:[ii]
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Tips for reducing or controlling stress [iii] Be realistic. If you feel overwhelmed by some activities (yours and/or your family’s), learn to say NO! Eliminate an activity that is not absolutely necessary. You may be taking on more responsibility than you can or should handle. Be willing to listen to other’s suggestions and be ready to compromise. Shed the “superman/superwoman” urge. No one is perfect, so don’t expect perfection from yourself or others. Ask yourself, “What really needs to be done?” How much can I do? Is the deadline realistic? What adjustments can I make?” Don’t hesitate to ask for help if you need it. Meditate. Just ten to twenty minutes of quiet reflection may bring relief from chronic stress as well as increase your tolerance to it. Use the time to listen to music, relax and try to think of pleasant things or nothing. Visualize. Use your imagination and picture how you can manage a stressful situation more successfully. Whether it’s a business presentation or moving to a new place, many people feel visual rehearsals boost self-confidence and enable them to take a more positive approach to a difficult task. Take one thing at a time. For people under tension or stress, an ordinary workload can sometimes seem unbearable. The best way to cope with this feeling of being overwhelmed is to take one task at a time. Pick one urgent task and work on it. Once you accomplish that task, choose the next one. It will motivate you to keep going. Exercise. Regular exercise is a popular way to relieve stress. Twenty to thirty minutes of physical activity benefits both the body and the mind. Hobbies. Take a break from your worries by doing something you enjoy. Whether it’s gardening or painting, schedule time to indulge your interest. Healthy life style. Good nutrition makes a difference. Limit intake of caffeine and alcohol (alcohol actually disturbs regular sleep patterns), get adequate rest, exercise, and balance work and play. Share your feelings. A conversation with a friend lets you know that you are not the only one having a bad day, caring for a sick child or working in a busy office. Stay in touch with friends and family. Let them provide love, support and guidance. Don’t try to cope alone. Give in occasionally. Be flexible! If you find you’re meeting constant opposition in either your personal or professional life, rethink your position or strategy. Arguing only intensifies stressful feelings. If you know you are right, stand your ground, but do so calmly and rationally. Make allowances for other’s opinions and be prepared to compromise. If you are willing to give in, others may meet you halfway. Not only will you reduce your stress, you may find better solutions to your problems. Go easy with criticism. You may expect too much of yourself and others. Try not to feel frustrated, let down, disappointed or even “trapped” when another person does not measure up. The “other person” may be a wife, a husband, or child whom you are trying to change to suit yourself. Remember, everyone is unique, and has his or her own virtues, shortcomings, and right to develop as an individual. Click here to access our previous Newsletter topics and resources: Women's Health
Written exclusively for Diaspora
Community Services by Zella Jones |
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Diaspora Community Services,
182 Fourth Avenue, Brooklyn, NY 11217
Tel (718) 399-0200 Fax (718) 399-0360 Email: info@diasporacs.org
© Copyright Diaspora Community Services 2006. All Rights Reserved.