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STRESS
MANAGEMENT
You can’t avoid stress but you can
manage it!
General
Information About
Positive and Negative Stress
Not all stress is bad. When stress is positive, your body automatically
relaxes after you’ve handled the situation that caused your stress response.
This relaxation response is the most important aspect of positive stress,
because it allows you to rest and gather the physical and emotional energy
you need to meet the next challenge. Stress is more likely to be positive
in the individual who has a healthy lifestyle. Some examples of healthy
life habits would include not smoking, exercising regularly, eating well,
getting enough rest and relaxation, and keeping a positive attitude.
Your automatic physical reaction to a stressful situation is the same
when you are experiencing positive or negative stress. However, with negative
stress, your muscles become tense, and your heart rate and blood pressure
soar. You may perspire and feel the same "knot" in your stomach as you
did with positive stress. The difference is that this response stays stuck
in the "on" position and you can’t quite turn it off. No relaxation in
this cycle can lead to exhaustion and potentially debilitating effects
on the body. Prolonged, unrelieved stress may interfere with the normal
functioning of the immune system which could lead to serious, even life-threatening
illness.
Take
Control and Be A Stress Manager
Stress is a fact of life, but you can learn how to manage the negative
effects of stress.
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The first step in managing stress is awareness of the things that
make you feel stressed and of the way you feel when you are under stress.
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The next step is to learn relaxation techniques so you can balance
the stress in your life with periods of relaxation.
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Finally, by developing a positive attitude and lifestyle, you can
be a success at managing stress.
Seven
Ways to Fight Stress
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Take a break- When you feel unable to cope, take time out to go
for a walk, listen to some gently music, or soak in a warm bath.
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Stay cheerful- Try to be optimistic and look for a positive element
in each situation.
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Exercise- Set aside at last 20 to 30 minutes each day for a type
of exercise you enjoy.
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Express feelings – Don’t bottle up emotions. Try saying "that makes
me angry" before a feeling of rage builds up. Cry if you feel like it.
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Keep free time free – Don’t take either work or work worries home
with you on evenings and weekends. This allows you to tackle problems with
a fresh mind when you return.
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Take control – Plan you day by setting priorities, eliminating unrealistic
objectives.
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Eat properly – Hunger increases stress. Eat a healthy breakfast
rather than just having a cup of coffee.
The Benson Relaxation
Response
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Sit quietly in a comfortable position.
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Close your eyes.
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Tense and then relax all of your muscles, progressing from your feet to
your face.
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Keeping your muscles relaxed, breathe through your nose. As you breathe
out, say the word "one" silently to yourself.
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Breathe in a relaxed position for 10 to 20 minutes. You may open your eyes
to check the time, but do not set an alarm. When finished, sit quietly
for a few minutes with your eyes closed.
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Don’t worry about achieving a deep level of relaxation. Keep a passive
attitude and allow relaxation to occur at its own pace.
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Don’t dwell on disruptions, just maintain your state of relaxation and
continue repeating the word "one."
Common
Misconceptions About Stress
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We always know when we are under stress.
Often people become so accustomed to stress that they become unaware
if it. Many of us suffer the debilitating effects of stress even though
we don’t feel tense. Stress can change the way you treat others or damage
your body even in the absence of feelings of frustrtion or anxiety.
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Stress is something that affects only those who have high-pressure lives.
Many ordinary individuals experience he constant stress of worry,
leading unfulfilled lives or of not being what they would like to be.
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The only way to lower stress to change your surroundings or to take
medication.
Changing your outlook on life is the most reliable and effective way
of reducing stress. Stress comes from the way we perceive the world, not
from the way the world really is.
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Stress is caused by events that happen to us.
It is not events in themselves that cause our distress, but rather
the views we take of events.
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Emotions have a will of their own and cannot be controlled.
We can change our feelings by first changing our behavior or by changing
our thinking. For example, getting some work done can keep us from worrying
about it. Creating a new understanding of a situation can make it less
threatening or stressful.
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American River College
4700 College Oak Drive
Sacramento, CA 95841
Los Rios Community College District |
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