Managing Stress in Your Life

Here come the holidays! Most Canadians report feeling additional stress during this time of the year. This may be a good time to give yourself the gift of reduced pressure in your daily life.

Health care providers are learning more and more about the effects of stress on health. The amount of stress we have in our lives depends in part on how we handle the challenges of life—not only big challenges, but the everyday stressors.

No one can avoid stress entirely. However, it is possible both to reduce the causes of stress encountered in daily living and to learn to cope better with those that cannot be avoided.

Where Is Your Stress Coming From?

Now is the time for a good, honest self evaluation, perhaps with the assistance of a friend, mental health professional or counselor. Take a step back and look objectively at your life. This should be a positive undertaking—not a time to feel guilty! The purpose of this review is quite simple: to decide what is really important, and what can be given up.

You may shift some priorities—move some things around on your "to do" list, and eliminate some things completely. The process of giving up some of the unnecessary causes of stress and shifting some things around will give you a greater sense of control over your life, and an increased feeling of well-being.

For example, take a look at these aspects of your life and see what impact they have:

• Routine "book work" that a professional, friend or family member might assist with—checkbook, bills, income tax return, insurance claims, etc.
  
  
• Family obligations that might not really be necessary. Substitute a telephone call for a gift; go out to dinner or order a pizza rather than preparing an elaborate meal at home.
  
  
• The demands you place on yourself. Demands are tremendous sources of stress. Examine your expectations of yourself, and begin to release yourself from unecessarily high standards.
  
  
• TV viewing. Surprisingly, television, which you might think of as relaxing, can actually increase anxiety if your viewing fare is violent or suspenseful. Listen to music instead, or read a book.

10 Tips for Coping with Stress

1. Simplify your life! Begin to eliminate the trivia. Learn to say "no" when asked to do something you really don't want to do. Read a book on assertiveness if you have trouble doing this in a firm but kind way.
   
   
2. Plan to do something each day that gives you energy—something you love to do, something just for you.
   
   
3. Exercise regularly. Exercise is a natural way to reduce tension, and can restore emotional balance. Even if you feel that you are "running around all day," chances are that very little physical exercise is actually happening.
   
   
4. Eat right and get enough sleep. Your body needs good food and rest to restore itself. Monitor your intake of sugar, salt, caffeine and alcohol.
   
   
5. Allow extra time to get to places and do things to avoid feeling rushed.
   
   
6. Stay involved with other people. Maintain and renew your social connections. Create and maintain a personal support system—people with whom you can be "vulnerable" and open. If you are fretting about something, talk it over with someone you trust. 
   
   
7. Seek support from others who are experiencing similar situations. There are support groups or feedback gatherings for people with your same job, a health condition, adolescent children, aging parents—whatever the stress, it helps a lot to talk to others with similar concerns.
   
8. Live more for the moment. Guilt over the past or worry about the future make you waste the precious present.
   
   
9. Try relaxation exercises or meditation. Yoga, tai chi and massage are also popular ways to balance the emotions.
   
   
10. Look for the humor in life. Remember, laughter is a great stress reliever.

Managing Stress: an Important Step in Healthy Aging

Stress is implicated in a host of ailments, including heart disease, diabetes, cancer, depression, hypertension, digestive problems, and sleep disorders. Indeed, stress can have a negative impact on every system of the body. So take care of yourself by making stress reduction one of the top things on your "to do" list—and don't be afraid to ask for help.

Special Advice for Family Caregivers: Providing care for a senior or disabled loved one is a rewarding task—but caregivers know that it can also be stressful. Taking care of yourself means you are better able to take care of your responsibilities! See "We All Deserve a Break" in the April 2009 issue of Choices to learn more about "caregiver burnout"—and how elderly care services at home can help.