Your efforts to reduce stress will not produce dramatic results overnight. Give yourself permission to begin a path to better health by making small changes that will add up to big changes over time, without adding to the level of stress in your life. It sounds kind of corny, but you do need to make a commitment to yourself and pursue lifestyle changes that will enable you to be the best you can be . . . for yourself and for those you love.
Hang Up Your Cape
If you find that you often feel overwhelmed by schedules, activities, and commitments, LEARN TO SAY NO! When you limit your obligations to those that are true priorities, you will be able to contribute in a more meaningful and effective way. Tell yourself over and over, until you accept it, that it is OK to let go of the urge to be "superwoman" because you are actually a human woman not a cartoon with powers that defy physics and laws of nature.
Good Enough Is Good Enough
You are not perfect. No one else you know is either. Don’t expect perfection from yourself or others. Make your life about being able to set boundaries and priorities. Ask yourself what really has to be done. How much can you reasonably commit to and still do your best? What adjustments can be made to the plan? Is the deadline realistic? What adjustments can be made to the plan? Ask for help. Often work that is accomplished as a team member is more meaningful because of the camaraderie and bond of a common experience.
Be Quiet
Take time and give yourself permission to meditate, pray, think. Call it what you will, giving yourself a minimum of ten minutes of quiet reflection a few times a day will significantly reduce chronic stress and increase your tolerance to the stress that is inevitable. Use the time to listen to music, be silent, relax, read inspirational selections, be outdoors experiencing the environment, whatever you find allows you to temporarily "check out". Experiment to find if creative visualization or concentrating on clearing your mind of all thought works best for you.
Imagine
Use your imagination and picture how you can manage a stressful situation in a healthier way. Whether it’s a difficult situation at work, a challenge in a personal relationship, or some pending circumstance or experience that is causing anxiety, often creating a mental rehearsal or walk-through will boost your self-confidence and enable you to be more positive about your approach to the task.
Divide and Conquer
Cumulative stress and tension can make an ordinary work project seem unbearable, and bigger or more serious than it actually is. The best way to cope with feeling of being overwhelmed is to think of how the work can be divided into logical phases, sections, task groups, etc. Prioritize the phases of work by importance or what logically must happen first, second, and so on. Tackle each portion of work as its own project, concentrating on completing only the task at hand. Don’t focus on the overwhelming whole. The positive feeling of accomplishment as you "check off" work from the to-do-list is very satisfying. It will motivate you to keep going.
Exercise
It really is true that regular exercise relieves stress. Naturally occurring chemicals released by the brain during exercise are Mother Nature’s prescription for the life’s stress. Don’t have time for an hour at the gym. Research has found that shorter sessions of physical activity, even just a walk, will help your mind, body, and spirit be able to process and recuperate from the toxic stress that is a part of the 21st century.
Take Time for Fun
Take a break from your worry and stress by doing something you enjoy. Whether it is a hobby, trip to the dog park, lunch with girlfriends, walk through a museum, or park bench located at a great people watching spot, schedule time to indulge yourself and spend time doing something that makes you happy.
Eat & Sleep
Mom was right! Eating healthy food that adds up to a balanced diet of protein, fruits, and vegetables, and getting to bed on time makes a difference in your body’s ability to heal itself. Feed yourself and make rest a priority so your body has the ammunition to bust stress.
Share your feelings
A phone call to a friend lets you know that you are not the only one that sometimes feels like stress is gaining the upper hand. More often than not, you will end up sharing a special moment or a laugh, and both of you will hang up refreshed. Sometimes it is just enough to know that you are not the only one that has challenges, doubts, and fears. Stay in touch with friends and family. Just like you do so often, when you need it, let them provide love, support, and guidance. Don’t try to cope alone.
Learn to Compromise
Be flexible! If you find you’re meeting constant opposition in either your personal or professional life, rethink your position or strategy. Maybe your initial plan or thought is not meant to be. Taking a position, and not being willing to change, usually only intensifies stressful feelings. If you believe you are right, communicate in a calm and rational way in an attempt to get others to understand your position. The world would be a much better place if everyone practiced the golden rule of treating others as you would like to be treated. Just as you like to be heard, make sure that you are a good listener. Make allowances for other’s opinions and be prepared to compromise. If you are willing to give a little, most times others will meet you halfway. Not only will you reduce your stress, you may find a better solution to your problems. It’s true that sometimes two heads are better than one!
Accept the Whole Person
It can be very stressful to be constantly disappointed because you simply expect too much of yourself and others. Try not to feel frustrated, let down, 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.
When You Need It, Get Help
Help may be as close as a friend or a spouse. If you or someone you know is experiencing difficulty dealing with stress, seek help by talking to your doctor, spiritual advisor, or local Mental Health Association. They may suggest you visit with a psychiatrist, psychologist, social worker, or other qualified counselor. There is no shame in reaching out for a hand, only in not valuing the gift of your health and well-being. Take care of yourself. . . you deserve it.
