STRESS MANAGEMENT

Stress is the way we react physically, mentally, and emotionally to various conditions, changes, and demands in our lives. Unless we can regularly release the tension that comes with stress, it can increase our risk for physical and mental illness.

Not all stress is bad. Positive stress (eustress) can challenge us to act in creative and resourceful ways. In fact, too little stress can be bad for us, since stress can motivate us to do our best. However, when stress becomes so great that it overwhelms us, negative stress (distress) sets in. In this topic, "stress" refers to negative stress.

Symptoms of stress
Common physical symptoms of stress include:

• Headache.
• Stiff neck.
• Backache.
• Rapid breathing.
• Sweaty palms.
• Upset stomach.

You also may notice signs of stress in your thinking, behavior, or mood. You may:

• Become irritable and intolerant of even minor disturbances.
• Lose your temper more often and yell at others for no reason.
• Feel jumpy or exhausted all the time.
• Find it hard to concentrate.

What Causes Stress?
Stress can be caused by specific events, the general conditions in your life, or your belief system. But in many cases, your perceptions, feelings, and attitudes toward the source of stress, and your general physical health, determine how much stress you feel. That's why everyone reacts differently to stressful situations.
Events that may cause acute stress can be big or small (based on your perceptions, ability to withstand stress, and the amount of stress already in your life) and might include:

• Minor frustrations like traffic jams or arguments.
• Getting divorced or separated or getting married.
• Major illness or injury.
• Losing a job.

The general conditions in your life can cause long-term (chronic) stress. These conditions are stressful by themselves, but they also make it harder to handle other pressures or demands in your life. Conditions that can cause stress include:

• Your physical health, if you smoke, abuse alcohol or drugs, have an inactive lifestyle, or have a chronic health problem like heart disease or diabetes.
• Your emotional state, if you are dealing with emotional concerns such as unexpressed or uncontrolled anger, grief, guilt, or low self-esteem.
• Your relationships, if you lack someone you can share your feelings with, who confirms the choices you make in your life. Do you feel there is no one you can rely on when you feel overwhelmed? Is the way you deal with others—at home, at work, or in your community—uncomfortable for you? Do you feel misunderstood, awkward, or nervous in some social settings?
• Your surroundings, if you live in a dangerous or uncomfortable area, where overcrowding, crime, pollution, or noise is a problem for you.
• Your job, if you lack a sense of control in your job. Do you wonder whether you are good at your job, feel insecure in it, or lack a strong commitment to your work?

When your living conditions are causing you stress, it can be hard to change them. The key is to change what you can and accept that some things are not in your control. If you can manage stress better in other areas of your life, you may find it easier to cope with stressful living conditions.

Stress sometimes is the result of your belief system. Your perceptions and beliefs about the world, life, yourself, and what's important in life affect the way you live. These beliefs determine what options you see available to you, and they affect the choices you make. You may feel stress when your life doesn't line up well with your beliefs. For instance, if you place a high value on family life but don't have the family life you expected to have, you may feel stress because of the tension between what you believe is important and what your life is actually like.