Managing Stress

(This article appeared in the November/December 2010 issue of The American Postal Worker magazine.)

Joyce B. Robinson, Director Research & Education Department

We all face challenges and obstacles, and sometimes the pressure can be hard to handle.

Especially now, as the excitement of the holiday season builds, we may feel overwhelmed and experience stress.

In small doses, stress can be a good thing. It can motivate you to do your best and to stay focused and alert. But when life’s demands exceed your ability to cope, stress becomes a threat to both your physical and emotional well-being.

What Causes Stress?

Stress is a psychological and physiological response to events that upset your personal balance. When faced with a threat, the body’s “fight or flight” defense response is triggered, causing the heart to beat faster, muscles to tense, and breathing to accelerate.

The pressures and demands that cause stress are known as stressors. Regardless of whether an event is good or bad, if it strains our coping skills, it results in stress. There are several types of stressors: Environmental stressors; family and relationship stressors; work stressors, and social stressors.

Internal causes of stress include: Uncertainty or worries, pessimistic attitude, self-criticism, unrealistic expectations or beliefs, perfectionism, low self-esteem, and excessive or unexpressed anger.

Stress and Your Health

Research suggests that anywhere from 60 to 90 percent of illnesses are stress-related. Stress compromises your ability to fight disease and infection; throws off the balance of your digestive system, and can even stunt growth in children. Many medical conditions are caused or exacerbated by stress, including: Chronic pain; migraines; ulcers; heartburn; high blood pressure; heart disease; diabetes; asthma; obesity; infertility, and emotional problems.

Stress Management Tips

Following the tips listed below will help you minimize the effect of stress in your life.

• Keep a positive attitude - Accept that there are events that you cannot control. 
• Compromise - Discover alternative ways to handle a situation rather than arguing or fighting. 
• Practice relaxation techniques - Exercise regularly. Your body can fight stress better when it is fit. 
• Eat healthy, well-balanced meals - A healthy diet makes the body strong and increases a sense of wellbeing. 
• Get enough rest and sleep - Your body needs time to recover from stressful events.
• Don’t rely on alcohol or drugs to reduce stress - Get support from friends and loved ones. 
• Be flexible - Go with the flow and be open to changes. 
• Laugh more - Watch a funny movie, tell a joke, or read the comics. 
• Relax - Breathe slowly and deeply from your diaphragm. 
• See Your Doctor Regularly - Maintaining good health helps reduce stress. 
• Learn from mistakes - No one is perfect. Don’t dwell on mistakes. 
• Talk to others - Sharing life’s difficulties with another person, whether it be a co-worker, friend, spouse, lover, or counselor, helps to relieve stress. 
• Set achievable goals - Your day will seem lighter after even one dreaded task is completed. 
• Allow yourself to mourn - You have the right to grieve a loss of a loved one or friend. Take time to adjust and to reminisce. 
• Prayer - Talk to your spiritual advisor about what is causing you stress. 
• Join a support group - Interact with others with similar experiences. 
• Just say “NO” - Recognize you can’t do everything, pace yourself. 
• Know when to walk away - Avoid prolonged bad relationships or friendships.

If you or someone you know is experiencing serious mental or physical stress symptoms, it is suggested that a physician, psychologist, or other mental health professional be consulted immediately.