Stress and how to cope 

Are you stressed?

In this day and age almost every one of us is! It's seems like it's the norm.

That in itself can be put down to our maker's clever design but if we jump from one crisis to another then  it cannot be good for our long-term well being. The World Health Organisation (WHO) states that stress-related disorders affect over 400 million people worldwide. This can of course bring on more serious health effects 
such and increase the risk of other ailments including , increased levels of  blood pressure, higher cholesterol levels, chronic fatigue, asthma and of course, heart attacks.
 
What can we do about it?

Obviously we must first recognise it as a stress symptom and then find a cause. For most of us the answer lies in our work. Recent research by Investors in People showed that more than half of us become stressed simply thinking about returning to work.

Come up with some stress relief ideas

If you can, make a note of anything you feel has or could create a stressful situation such as having to work over your normal hours or through lunch or tea breaks. Which part of your job are you struggling with.
Compare how you feel at the beginning of the day and then at the end. Is there some part of your job that you can't do or feel unsatisfied about? Are there any individuals you don't get on with that might affect your mood?

Don't look at one off situations but look at thing that repeat. Often, when we can see that which is the cause then we can find ways to handle them. Sort out your areas of expertise and if your job depends on doing something outside your scope of expertise ask for some training or re-training. Most employers would appreciate this and go out of their way to help. After all, it is better for everyone concerned.

What about home life?

Difficulty in balancing work and home life is a key cause of stress. A survey by recruitment group Pertemps shows that many workers are too tired to have a drink with friends, go to the gym or play with their children after work, while one in five could not even stay awake in the evening to watch TV or read a book and one in eight had been too shattered to have dinner. Almost half of those polled said they had ‘anxiety dreams’ such as arguing with the boss.

So how can you get a better balance?
 
• Identify your priorities.

Then you should spend an equivalent percentage of time based on the percentage of importance. Work more smartly, not harder, on the right things.

• Schedule time for yourself.

Ensure there is some, putting it in the diary if you need to, for you to do what fuels you up. Make sure it’s something that makes you feel great and do it on a regular basis.

• Slow down.

 Give yourself some breathing room between meetings and appointments so that you are not rushing around. Life is too short, so don’t let it pass you by in a blur.

Determine your own standards.

Live by your own, rather than someone else’s and meet your own expectations of yourself. Let go of being a perfectionist or super-person and learn to compromise where appropriate.

• Let go of the small stuff.

Identify the things which you have no control over and stop worrying about them, even though that’s easier said than done! Try to simply do your best, say what you have to say and then let it go.


• Be flexible.

Forgive yourself when all the things you wanted to get done don’t get done. Learn to adjust your goals and appreciate that you have many demands on your time and energy.

Stress-proof your lifestyle.

‘People tend not to eat so well during times of stress, yet nutrient deficiency in itself puts
stress on the body,’ says Dr Hannah Theobald from the British Nutrition Foundation.


Stick to regular meal times.

Even if you don’t feel hungry, as skipping meals often leads to bingeing on high-fat or high-sugar foods later. And cut down on caffeine, cigarettes and alcohol which can provide all-too-short highs and add to stress. Drinking plenty of water is also a good idea as studies show that just 2% dehydration affects performance and concentration.’

If preparing wholesome meals is just one more task which you don’t have time for, all major supermarkets now offer regular delivery to your home at reasonable prices, leaving you with no excuses and all you need to eat well every week. Make sure oily fish such as salmon or mackerel are on the list as they are rich in the omega-3 fatty acid, DHA, believed to protect against stress. It’s also found in fish oil supplements, omega-3 enriched eggs and some algae supplements.

A good-quality vitamin and mineral supplement will also ensure you don’t miss out. Magnesium and zinc are depleted in times of stress, while B-complex vitamins help maintain the nervous system and prevent depression and irritability. A study conducted at the University of Alabama suggests that vitamin C reduces the production of stress hormones, which can suppress the immune system, and co-enzyme Q10 balances energy levels.

 
Meanwhile, get moving. Exercise releases the body’s ‘feel good’ hormones called endorphins into the blood stream. If a sweaty gym workout is too much to face after a tough day, try something with a more gentle ‘mind-body’ focus such as t’ai-chi, yoga or pilates. You could also use a life coach to help you to identify and deal with the root causes of stress and make sure you also notice the positive things that are happening in your life.

Editor
My Health Articles.co.uk

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