Stress Management

What is Stress?

Stress is the "wear and tear" our bodies experience as we adjust to our continually
changing environment; it has physical and emotional effects on us and can create
positive or negative feelings. As a positive influence, stress can help compel us to
action; it can result in a new awareness and an exciting new perspective. As a
negative influence, it can result in feelings of distrust, rejection, anger, and
depression, which in turn can lead to health problems such as headaches, upset
stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke.
With the death of a loved one, the birth of a child, a job promotion, or a new
relationship, we experience stress as we readjust our lives. In so adjusting to
different circumstances, stress will help or hinder us depending on how we react to
it.

How Can I Eliminate Stress from My Life?

As we have seen, positive stress adds anticipation and excitement to life, and we all
thrive under a certain amount of stress. Deadlines, competitions, confrontations, and
even our frustrations and sorrows add depth and enrichment to our lives. Our goal is
not to eliminate stress but to learn how to manage it and how to use it to help us.
Insufficient stress acts as a depressant and may leave us feeling bored or dejected;
on the other hand, excessive stress may leave us feeling "tied up in knots." What we
need to do is find the optimal level of stress which will individually motivate but not
overwhelm each of us.

How Can I Tell What is Optimal Stress for Me?

There is no single level of stress that is optimal for all people. We are all individual
creatures with unique requirements. As such, what is distressing to one may be a joy
to another. And even when we agree that a particular event is distressing, we are
likely to differ in our physiological and psychological responses to it.

The person who loves to arbitrate disputes and moves from job site to job site would
be stressed in a job which was stable and routine, whereas the person who thrives
under stable conditions would very likely be stressed on a job where duties were
highly varied. Also, our personal stress requirements and the amount which we can
tolerate before we become distressed changes with our ages.

It has been found that most illness is related to unrelieved stress. If you are
experiencing stress symptoms, you have gone beyond your optimal stress level; you
need to reduce the stress in your life and/or improve your ability to manage it.

How Can I Manage Stress Better?

Identifying unrelieved stress and being aware of its effect on our lives is not
sufficient for reducing its harmful effects. Just as there are many sources of stress,
there are many possibilities for its management. However, all require work toward
change: changing the source of stress and/or changing your reaction to it. How do
you proceed?
1. Become aware of your stressors and your emotional and physical
reactions.
Notice your distress. Don't ignore it. Don't gloss over your problems.
Determine what events distress you. What are you telling yourself about
meaning of these events?
Determine how your body responds to the stress. Do you become nervous or
physically upset? If so, in what specific ways?
2. Recognize what you can change.
Can you change your stressors by avoiding or eliminating them completely?
Can you reduce their intensity (manage them over a period of time instead of
on a daily or weekly basis)?
Can you shorten your exposure to stress (take a break, leave the physical
premises)?
Can you devote the time and energy necessary to making a change (goal
setting, time management techniques, and delayed gratification strategies
may be helpful here)?
3. Reduce the intensity of your emotional reactions to stress.
The stress reaction is triggered by your perception of danger...physical
danger and/or emotional danger. Are you viewing your stressors in
exaggerated terms and/or taking a difficult situation and making it a disaster?
Are you expecting to please everyone?
Are you overreacting and viewing things as absolutely critical and urgent? Do
you feel you must always prevail in every situation?
Work at adopting more moderate views; try to see the stress as something
you can cope with rather than something that overpowers you.
Try to temper your excess emotions. Put the situation in perspective. Do not
labor on the negative aspects and the "what if's."
4. Learn to moderate your physical reactions to stress.
Slow, deep breathing will bring your heart rate and respiration back to
normal.
Relaxation techniques can reduce muscle tension. Electronic biofeedback can
help you gain voluntary control over such things as muscle tension, heart
rate, and blood pressure.
Medications, when prescribed by a physician, can help in the short term in
moderating your physical reactions. However, they alone are not the answer.
Learning to moderate these reactions on your own is a preferable long-term
solution.
5. Build your physical reserves.
Exercise for cardiovascular fitness three to four times a week (moderate,
prolonged rhythmic exercise is best, such as walking, swimming, cycling, or
jogging).
Eat well-balanced, nutritious meals.
Maintain your ideal weight.
Avoid nicotine, excessive caffeine, and other stimulants.
Mix leisure with work. Take breaks and get away when you can.
Get enough sleep. Be as consistent with your sleep schedule as possible.
6. Maintain your emotional reserves.
Develop some mutually supportive friendships/relationships.
Pursue realistic goals which are meaningful to you, rather than goals others
have for you that you do not share.
Expect some frustrations, failures, and sorrows.
Always be kind and gentle with yourself -- be a friend to yourself.
An Overview of Structured Relaxation Programs
Sometimes just saying "I need to relax more" isn't enough. Structured programs
combining elements of mental and physical relaxation can offer a way to learn to
relax through coaching, lessons, or individual practice. Ranging from the martial
arts to meditation, structured relaxation programs have been used in
psychotherapy and as adjuvant therapies for many chronic medical conditions.
To help you decide if one of these programs is right for you, this article provides
an overview of some of the most commonly-practiced disciplines that increase
"relaxation skills".
Autogenic Training
Developed in the early 20th century, this technique is based upon passive
concentration and awareness of body sensations. Through repetition of so-
called autogenic "formulas" one focuses upon different sensations, such as
warmth or heaviness, in different regions of the body. Autogenic training has
been used by physicians as a part of therapy for many conditions. Popular in
Europe (where it is even covered by some insurance plans), this method is
currently gaining acceptance in the USA. No particular physical skills or
exercises are involved; however, persons desiring to learn this technique must
be prepared to invest time and patience. Since this technique is slightly more
complex than some relaxation methods, a course is generally the best way to
learn the method.
For more information:
"Autogenic Training", from your About Guide
Biofeedback
Biofeedback is one method of learning to achieve relaxation, control stress
responses, or modify the body's reactions through the use of monitoring
equipment that provides information from the body which would normally not be
available. This method is based upon the principle first advanced in the early
1960s that the autonomic nervous system (the part we don't consciously use) is
trainable. For example, instruments can be used to measure heart rate, blood
pressure, brain activity, stomach acidity, muscle tension, or other parameters
while persons experiment with postural changes, breathing techniques, or
thinking patterns. By receiving this feedback, one can learn to identify the
processes that achieve the desired result, such as reduction in heart rate and
blood pressure. Biofeedback is used by many practitioners for a variety of
psychological and physical conditions. Because the technique involves the use of
measuring devices, it can only be performed by a professional.
For more information:
The Biofeedback Certification Institute of America (303-420-2902) is the body
responsible for certifying practitioners of biofeedback.
"Biofeedback for Anxiety" from the About Mental Health Resources site
Imagery
Imagery, or Guided Imagery, is the use of pleasant or relaxing images to calm
the mind and body. By controlling breathing and visualizing a soothing image, a
state of deep relaxation can occur. This method can be learned by anyone and is
relatively easy to begin. Imagery has also been used in addition to conventional
therapy in the treatment of cancer and other conditions, in which a patient
visualizes disease states being fought by or driven out of the body.
For more information:
Imagery Exercises for Beginners
Meditation Techniques
Ranging from practices associated with specific religions or beliefs to methods
focusing purely on physical relaxation, meditation is one of the most popular
techniques to achieve physical and mental relaxation. There are literally
thousands of different types of meditation, and many can be learned on your
own. The meditative state is one in which there is a deep centering and focusing
upon the core of one's being; there is a quieting of the mind, emotions, and body.
The meditative state can be achieved through structured (as in a daily practice of
a routine) or unstructured (for example, while being alone outdoors) activities.
While teachers of meditative arts are readily available, some techniques can be
learned though books or online tutorials.
A form of meditation popularized in the last few decades is TM, or
transcendental meditation. TM has the goal of achieving transcendental
consciousness, or the simplest form of awareness. It is practiced for 15-20
minutes in the mornings and evenings and is relatively easy to learn. Numerous
classes and teaching materials are available for beginners.

Ways to Relax

Page 2
One variant of a meditation technique has gained popularity in the US since its
description in the 1970s by Harvard physician Herbert Benson. This technique,
known as the relaxation response, involves the repetition of a word of phrase
while quietly seated, 10-20 minutes per day. Designed to evoke the opposite
body reaction to the stress response (or "fight or flight" reaction), this method
carries no religious or spiritual overtones. Its value has been documented in the
reduction of blood pressure and other bodily stress responses. Like other forms
of meditation, it can be learned on one's own, but time and practice are required
to elicit the desired relaxation state.
For more information:
"The Relaxation Response", from your About Guide
Progressive Muscle Relaxation
Progressive Muscle Relaxation is a method developed in the 1930s in which
muscle groups are tightened and then relaxed in succession. This method is
based upon the idea that mental relaxation will be a natural outcome of physical
relaxation. Although muscle activity is involved, this technique requires no special
skills or conditioning, and it can be learned by almost anyone. Progressive
muscle relaxation is generally practiced for 10-20 minutes a day. As with the
Relaxation Response, practice and patience are required for maximum benefits.
For more information:
"Progressive Muscle Relaxation", from your About Guide
Qigong
The martial art Qigong is an ancient Chinese health care system that combines
physical training (such as isometrics, isotonics, and aerobic conditioning) with
Eastern philosophy and relaxation techniques. There are many different kinds of
Qigong, including medical Qigong. Some forms are practiced while standing,
sitting, or lying down; others involve structured movements or massage. Over 70
million Chinese practice some form of Qigong daily. Qigong has been used for
centuries in China for the treatment of a variety of medical conditions. Learning
Qigong involves time, commitment, patience, and determination, and learning
from a master or group is advisable. Since this technique involves physical
exertion, check with your doctor before beginning, particularly if you have a
chronic medical condition or are over 40 years old.
For more information:
Chinese Qigong
Taichi
Like Qigong, Taichi is a Chinese martial art. It has been termed a kind of
"meditation in motion" and is characterized by soft, flowing movements that
stress precision and force. Also known as Tai Chi Chuan, this methods is
thousands of years old. As with Qigong, training from a master is necessary to
learn the art of Taichi. Again, since motion and force are required, check with
your doctor before beginning training.
For more information:
International Taoist Tai Chi Society
Tai Chi Chuan, a UK site with many articles
Yoga
There are many forms of yoga, an ancient Indian form of exercise based upon
the premise that the body and breathing are connected with the mind. There are
many different forms of yoga, and the practice of yoga is thought to be over 5000
year old. One goal of yoga is to restore balance and harmony to the body and
emotions through numerous postural and breathing exercises. Yoga, which
means "joining" or "union" in Sanskrit, has been called the "search for the soul"
and the "union between the individual and the divine". Among the benefits of
yoga are increased flexibility and capability for relaxation. No special level of
conditioning is required; yoga can be learned by nearly anyone. Classes, books,
and videos are widely available. Those with special or chronic physical conditions
will want to get clearance from their doctor before beginning.

What is stress management?

Stress is a normal occurrence that often arises when you perceive a
situation as threatening or when you are dealing with an unusually
large number of everyday responsibilities. With the intense demands of
home and work life, many people are experiencing intense stress.
Stress in one setting can affect stress levels in the other.
According to The National Institute for Occupational Safety and Health
(NIOSH), early warning signs of job stress include:

• headache
• sleep disturbances
• difficulty in concentrating
• short temper
• upset stomach
• job dissatisfaction
• low morale

If you have noticed these symptoms, you may be experiencing stress

in response to situations such as a huge amount of work, not enough
sleep, or information overload. You may be carrying stress over from
your personal life, or you may find that your home life is suffering as a
result of your job stress. You need to make adjustments to counter the
effects of pressures like these.
The aim of stress management is to help you balance the various
aspects of your life—your work, your relationships and your leisure—
and to balance the physical, intellectual and emotional aspects of life.
People who effectively manage stress consider life a challenge rather
than a series of irritations, and they feel they have control over their
lives, even in the face of setbacks.

What can you do to reduce stress?

If you feel that you are suffering from stress, try to identify the aspects
of your life that are causing it. Sometimes you may not be able to
change or avoid them, but at other times simple lifestyle adjustments
can make all the difference.
Identifying the sources of your stress
Knowing what causes stress for you can help you cope with it better
and provide mental and emotional relief. There are many ways to plan
for and avert stress. Recognizing your specific triggers is one of the
first steps in the process of stress management. Common causes of
stress include:

• Work
• Family
• Health concerns
• Unrealistic expectations
• Cynical and negative attitudes (thinking that things are always going to go badly
or end badly)
• Sudden traumatic events
Living a more balanced life
You may be experiencing stress because your life has become out of
balance. You may be spending too much time and energy on work or
on caring for others at the expense of your own health and well-being.
The following strategies can help you to live a more balanced and
stress-free life:

• Delegating or sharing your responsibilities at work and at home

• avoiding difficult colleagues, family members, and acquaintances
• learning to be more assertive
• doing regular exercise
• not using drink or drugs to cope
• eating a healthy, balanced diet rich in fruits and vegetables
• finding humor or absurdity in stressful situations
• never taking on more than you know you can cope with
• organizing your time better to get as much done as possible
• talking to friends or family and sharing your thoughts and fears
• listening to music or relaxation tapes
• tensing and then relaxing your muscles, starting at the toes and working up to the
head and neck

Managing time and scheduling

It may also be necessary to reorganize your schedule in order to
maintain a more balanced life. Some strategies for time management
include:

• Make a "to-do" list. Check items off as you complete them.

• Prioritize tasks and then work on the most important ones.
• Learn to say “no.”
• Delegate less important tasks.
• Schedule extra time for tasks, in case of interruptions.
• Take frequent breaks and schedule time for relaxation.

Accepting support from others

One of the most effective things we can do when we are stressed is to
talk from our heart to a friendly listener who remains calm and listens
in a way that makes us feel understood. Studies show that people who
are active socially are most capable of dealing with stressful situations
and major illnesses. For more information on how to create strong and
supportive love relationships, see Help guide’s Renewing Marriage and
Other Intimate Relationships e-book.
To help reduce stress, develop a network of friends and family
members to turn to when stress threatens to overwhelm you. If you are
a naturally private or independent person, it might seem challenging to
build a support system. In order to cultivate a circle of friends, you
need to take the first step. Your efforts to create a strong social
network will serve you well when you are confronted with serious
stress.

• Think of individuals who care about you and with whom you can share your most
personal thoughts.
• Reach out to the people you feel close to. Call them; make dates to see them; be
open and available to them. Let them love you.
• Be sure to include some people at least a generation younger than you so that you
won't outlive your buddies and be left alone.
• Build relationships based on emotional honesty. Members of your inner circle
should know how to listen without judging you, giving advice, or comparing your
experiences to theirs.

Developing coping skills for stress relief

Your attitude has a lot to do with whether events and occurrences
produce a feeling of stress. Once you admit that you are not able to
control everything, you will be better equipped to handle unexpected
situations. Stress management comes down to finding ways to change
your thinking and manage your expectations.
Other important ways to adjust your attitude include:

• Be realistic. Shed the Superman/Superwoman image. Don't expect too much of

yourself or others. Nobody's perfect!
• Try to be assertive rather than passive or aggressive.
• Be flexible. Give in sometimes.
• Rehearse/prepare for presentations and interviews.
• Think positively. Look at each stressful situation as an opportunity to improve
your life.
• Don't take work problems home or home problems to work.
• Rely on humor to relieve tension.

Organizing and simplifying your life

If one of your main sources of stress is the sheer number of things that
need to be done, getting organized should help you feel more at
peace. A good sense of organization will also make you more efficient.
Simplifying your life also should help you feel less overwhelmed.

• Plan your day.

• Learn to prioritize. Do what is most important first and realize that some things
can wait until later.
• Cut out some activities and delegate tasks.
• Break large demands into small, manageable parts.
• Work through your tasks one by one.
• Organize your home and workspace so that you know where things are.
 • Keep your personal belongings in working order to prevent untimely, stressful
repairs.

Nurturing yourself
Taking care of your body, mind and spirit can help reduce feelings of
anxiety and frustration that often accompany stress. You might be
surprised by how much stress relief a long bubble bath or a quick
catnap will provide.

• Practice relaxation techniques such as controlling your breathing, clearing your

mind, and relaxing your muscles.
• Get enough sleep. See Helpguide's Getting the Sleep You Need: Sleep Stages,
Sleep Tips and Aids.
• Eat a nutritious breakfast and lunch. See Helpguide's Healthy Diet / Healthy
Eating.
• Exercise. It relieves tension and provides a timeout from stressful situations.
• Reduce or eliminate caffeine (coffee, black and green tea, cola drinks, and
chocolate). Because caffeine is a stimulant, it can make you feel more anxious.
• Avoid or reduce intake of alcohol, tobacco and recreational drugs.
• Get a massage to relieve tension.
• Read a good book or see an upbeat movie.
• Consider getting a pet. A pet’s love is unconditional. See Helpguide's Pets:
Friends for Life

Taking a break
Try to take time everyday to slow down and do something you enjoy,
even if it is just for a few minutes. Reading a magazine, playing with
your dog, reading your child a book, or any other activity that helps
you forget the stresses of your day can calm you and help you
remember what is important.

• Stop for several mini-breaks during your workday. Take 30 seconds to look out
the window or stretch.
• Set aside some personal time, but limit time spent with negative people. Go for a
walk. Listen to music. Socialize. Indulge in sports and recreation.
• Take some time off to rejuvenate yourself—even if it's just one day midweek or a
long weekend. If possible, go on vacation.
• Do volunteer work or start a hobby.
• Soak in a hot bath.
• Pray or meditate.
• Do Yoga or Tai Chi.

Keeping a journal
Writing things down has a marvelous way of putting things in
perspective. Putting your worries into words may help you see that you
don't really have that much to worry about, or it may help you get
organized and manage your stress, rather than letting it manage you.
Regardless, keeping a journal should help you identify your concerns
and establish a plan for moving forward.

• List the situations that produce stress in your life (i.e., moving to a new location,
work or school demands, balancing priorities, job promotion).
• Describe how you cope with each type of stressful experience.
• Evaluate your responses. Are they healthy or unhealthy, appropriate or
unproductive?

When should you seek professional help for

your stress?
When you're in the midst of a stressful situation, it's hard to determine
whether you're simply feeling stress or something more serious. Can
you handle your stress on your own, or are you unable to figure out
what to do? Stress doesn't just go away. Instead, it goes to work inside
the body. The longer it's there, the more likely it is to produce physical
and psychological illness. The latest research shows that stress can
cause damage to the brain, heart, joints, digestive and immune
systems.
If you think that you would benefit from help, either in identifying the
things that are causing your stress, or in learning techniques to help
you relax, there are many people who can give you professional
assistance in these areas.
It's time to seek professional help if you:

• feel that stress is affecting your health

• feel that it will never end
• feel so desperate that you think about quitting your job, running away, taking a
drug overdose, or injuring yourself
• feel depressed, sad, tearful, or that life is not worth living
• lose your appetite and find it difficult to sleep
• find that you are eating, drinking alcoholic beverages, smoking, or using
recreational drugs in abnormally large amounts
• have worries, feeling and thoughts that are hard to talk about
• hear voices telling you what to do

Professional help is particularly important if you feel depressed or

extremely anxious. See Helpguide's Depression: Signs, Symptoms,
Causes, and Treatment Strategies and Anxiety Attacks and Disorders:
Symptoms, Causes, and Treatment . These conditions can be triggered
by stress and often are overlooked. Stress-induced conditions can be
managed and treated, but you must be patient. Stress management
does not always come easy. It takes time and practice to reduce
anxiety, depression, and stress.

What causes stress in the workplace?

A survey by St. Paul Fire and Marine Insurance Co. found that problems
at work are more strongly associated with health complaints than are
any other life stressor—more so than even financial or family
problems. While challenges are a normal and satisfying part of work
life, stress is not a necessary evil in the workplace. However, for many
people stress has become synonymous with work.
The National Institute for Occupational Safety and Health (NIOSH) is
the federal agency responsible for conducting research and making
recommendations for the prevention of work-related illness and injury.
As part of its mandate, NIOSH is directed by Congress to study the
psychological aspects of occupational safety and health, including
stress at work. NIOSH works in collaboration with industry, labor, and
universities to better understand the stress of modern work, the effects
of stress on worker safety and health, and ways to reduce stress in the
workplace. Through its research program in job stress and through
educational materials, NIOSH is committed to providing organizations
with knowledge to reduce this threat. See Stress at Work—a report by
the National Institute for Occupational Safety and Health.
The NIOSH report states that job stress results from both the
characteristics of a worker and the working conditions, but that there
are differing views as to which set of circumstances is the primary
cause of job stress:

• Individual characteristics – According to one school of thought, differences in

personality and coping style of the worker are most important in predicting job
stress. Thus, what is stressful for one person may not be a problem for someone
else. This viewpoint leads to prevention strategies that focus on workers and ways
to help them cope with demanding job conditions.
• Working conditions – Scientific evidence suggests that certain working conditions
are stressful to most people. Evidence from recent studies argues for a greater
emphasis on working conditions as the key source of job stress and for job
redesign as a primary prevention strategy.

Both viewpoints suggest ways to prevent stress at work, but NIOSH

“favors the view that working conditions play a primary role in causing
job stress.” The report cites the following job conditions that may lead
to stress:

• The design of tasks – heavy workload; infrequent rest breaks; long hours; and
routine tasks that do not utilize workers' skills
• Management style – poor communication in the organization and a lack of family-
friendly policies
 • Interpersonal relationships – an unsupportive social environment
• Work roles – conflicting or uncertain job expectations; too much responsibility
• Career concerns – job insecurity; lack of opportunity for advancement or
promotion
• Environmental conditions – unpleasant or dangerous physical conditions such as
crowding, noise, air pollution, or ergonomic problems

(For the complete list, see Stress at Work—a report by the National
Institute for Occupational Safety and Health.)

What are the health effects of job stress?

The nature of work is changing at whirlwind speed. When the
requirements of the job do not match the capabilities, resources, or
needs of the worker, harmful physical and emotional responses occur.
Perhaps now more than ever before, workplace stress poses a threat to
the health and safety of employees and to the health organizations
responsible for their care.
According to NIOSH, many recent studies have looked at the
relationship between job stress and physical and emotional problems.
The report states: “Mood and sleep disturbances, upset stomach and
headache, and disturbed relationships with family and friends are
examples of stress-related problems that are quick to develop and are
commonly seen in these studies. These early signs of job stress are
usually easy to recognize. But the effects of job stress on chronic
diseases are more difficult to see because chronic diseases take a long
time to develop and can be influenced by many factors other than
stress.”
NIOSH reports that evidence suggests workplace stress plays an
important role in several types of chronic health problems, especially:

• cardiovascular disease
• musculoskeletal conditions
• psychological disorders

The economic impact of these issues impacts not only the individual,
but also the businesses that employ them: Health care expenditures
are nearly 50% greater for workers who report high levels of stress.

How can stress at work be alleviated?

To reduce your stress at work, you should try to maintain a balance
between work and family or personal life, a supportive network of
friends and coworkers, and a relaxed and positive outlook. But it is also
important that your workplace is a “healthy” organization. There are
several ways to reduce stress in the workplace. While you may not
have control over whether your workplace entirely supports a more
stress-free lifestyle, you can inquire about possible changes that can
be made, or you can make an educated decision as to whether your
workplace is right for you.
An understanding of the relationship between individual and
organizational health
Studies show that stressful working conditions are associated with
increased absenteeism, tardiness, and intentions by workers to quit
their jobs—all of which have a negative effect on a company’s
success . Recent research suggests that policies benefiting worker
health actually benefit the bottom line. A healthy organization—one
that has low rates of illness, injury, and disability in its workforce—is
competitive in the marketplace. NIOSH research has found the
following organizational characteristics to be associated with both
healthy, low-stress work and high levels of productivity:

• recognition of employees for good work performance

• opportunities for career development
• an organizational culture that values the individual worker
• management actions consistent with organizational values

Stress prevention
According to the Journal of Applied Psychology, St. Paul Fire and Marine
Insurance Company conducted several studies on the effects of stress-
prevention programs in hospital settings. Program activities included:

• employee and management education on job stress

• changes in hospital policies and procedures to reduce organizational sources of
stress
• establishment of employee assistance programs

In one study, the frequency of medication errors declined by 50% after

prevention activities were implemented. In a second study, there was a
70% reduction in malpractice claims in 22 hospitals that implemented
a stress-prevention program but no reduction in claims in a matched
group of 22 hospitals that did not implement stress prevention policies.
Stress management
Nearly one-half of large companies in the United States provide some
type of stress-management training and Employee Assistance Plans
(EAPs) for their workforces. Workers can learn about stress, time
management, and relaxation. EAPs also provide counseling for
employees with work or personal problems. Stress-management
training can help to rapidly reduce stress symptoms such as anxiety
and sleep disturbances. Such trainings are often easy to implement
and provide, but NIOSH reports that:

• The beneficial effects on stress symptoms are often short-lived

 • They often ignore important root causes of stress because they focus on the
worker and not the environment

Organizational change
Companies that bring in a consultant to recommend ways to improve
working conditions take the most direct approach in reducing stress at
work. According to NIOSH, programs that identify the stressful aspects
of a working environment deal with the root causes of stress at work.
Such programs result in the design of strategies that target the
identified stressors. However, such programs can involve changes in
work routines, production schedules, or organizational structure. Often
managers are uncomfortable with this approach.
Yet as the NIOSH report states, this strategy is key: “As a general rule,
actions to reduce job stress should give top priority to organizational
change to improve working conditions.” The report continues: “But
even the most conscientious efforts to improve working conditions are
unlikely to eliminate stress completely for all workers. For this reason,
a combination of organizational change and stress management is
often the most useful approach for preventing stress at work.”
(For more information on how management can adapt a workplace to
prevent job stress, see Stress at Work—a report by the National
Institute for Occupational Safety and Health.)

Online resources for stress management and

reduction techniques
Stress – Coping with Everyday Problems – A fact sheet that reviews the
causes and effects of stress, offers tips for controlling it and seeking
help. (National Mental Health Association)
Stress at Work – Highlights current knowledge about the causes of
stress at work and outlines steps that can be taken to prevent it.
(National Institute for Occupational Safety and Health)
Stress at Work – This advisory booklet from the UK reviews not only the
causes of job stress and guidelines on how to deal with it, but also
includes a section on getting the right balance between challenge and
pressure. (Acas, UK)
Stress Management – A British business-oriented web site that covers
stress at work, stress management techniques, stress reduction and
relief. (Businessballs.com, UK)
Reducing Family Stress – A quick read that includes hints for
controlling family stress. (Our Family Place)
Coping with Stress – Defines stress, its effects on health, and easy
ways to relieve it and includes resources to help you cope. (Canadian
Mental Health Association)
Stress Busters – An easy-to-read discussion of ways to handle stress at
work. (Center for Anxiety and Stress Treatment / Stress Release Health
Enterprises)

step 5: managing time

by Gladeana McMahon
How often do you hear people say, 'If only I had more time'? In today's
24/7 society it can seem as if we are always up against the clock. It is
easy to become so overwhelmed by demands, that we never have time
for the really important things – like enjoying activities with the
children, relaxing with partners or getting to grips with a lifelong
ambition.

© stockbyte
Workers in the UK work the longest hours in Europe, according to a
report from the Office of National Statistics in 2000. More hours at
work mean less hours spent on socialising, family life, hobbies,
relaxation and other out-of-work activities. Time is a finite resource
and whatever you do there are never going to be more than 168 hours
in a week. The key is to make sure you use those hours effectively.

taking control
Some people seem to have the knack of fitting lots into every day,
while others seem to let time control them. According to Professor Cary
Cooper, BUPA professor of organisational psychology and health at the
University of Manchester's Institute of Science and Technology, one of
the key factors governing whether you perceive yourself as stressed, is
whether you feel you have control over your daily routine.

check your time management skills

You can check whether you are good at controlling time or whether
time controls you by answering these four questions.
Yes N
1. Do you have time to do what you would like to?
o
Yes N
2. Do you feel there is enough time in the day?
o
3. Have you ever thought about the way you use Yes N
your time? o
4. Are you happy about the way you allocate your Yes N
time? o

If you answer 'no' to any of the above you might need to consider how
you allocate your time and whether this is effective for you.

balancing your day

To begin to use your time more effectively, it may help to look at
dividing how you spend your day into six areas like this:
work time paid or voluntary work, child care, studying
home
housework, maintenance, personal care, gardening
time
'other'
time spent with family, children and friends
time
'me' time leisure, hobbies, relaxation, exercise, sleep
'us' time time spent with your partner, if you have one
time to yourself for thinking, evaluating and reflecting
quiet time
on life.

Think about how long your devote to each section. We all need or want
to spend more time on some activities than others, depending on our
lifestyles. The important point is making sure you spend the time that
you want on different tasks. If you are unhappy with the amount of
time you allocate to any activity think about how to change this, so
that you achieve the balance you are seeking.
It can help to keep a written record of how you allocate your time over
a one-week period. At the end of a week you should have a better idea
of how you spend your time and what you would like to create more or
less time for.

body clocks

Your biological clock also effects your time management as there will
be parts of the day when you will feel more alert than others. Some
people feel full of energy in the morning but find they are exhausted
mid-afternoon. It makes sense to try, wherever possible, to save your
difficult tasks for the time of day when you have most energy. Your
best time of day is often called your 'prime time'.

managing time
Whether you are a high-flying executive, a full-time parent, busy
student or combining work with other responsibilities, you can almost
certainly organise your time more efficiently. According to US
management consultant Stephen Covey, an effective time manager
needs to consider four factors.
four keys to better time management

• use checklists to keep an overview of all the tasks that need completing, whether
personal or professional. This will give you a sense of control over your
environment as you tick off completed tasks.
• use a diary or organiser to plan ahead so you keep an overview of your activities
and can monitor whether the balance between activities works for you. It also
ensures you are in the right place at the right time.
• focus on short-, medium- and long-term goal setting to keep control of your
life and set realistic tasks. You may have a long-term goal to run a marathon but
before you can do this you need to focus on the short-term goal of joining a gym
to get fit. Your medium-term goal might be to find someone who will train with
you once you feel you have attained a basic level of fitness.
• balance your time between work and leisure activities. The much-discussed
work-life balance concept is central to stress management. Stress often occurs
when people find themselves coping only with the demands of work and
forgetting to make time for themselves or those activities which revitalize the
individual on a personal level.

Try to ensure, where possible, that you – and not someone else – stay
in control of the amount of time you spend on different activities. You
may find constant interruptions take up your time or that people make
unfair demands on you which you find hard to refuse. Here are some
tips which may help. Although some of them are more suitable to work
than home life – obviously it helps relieve stress to let off steam when
chatting to friends – you may find they help in various situations.

staying in control

• keep conversations to the point

• allocate an amount of time to deal with a telephone call and monitor this
• summarise the conversation at the end with the action points to be taken and who
these should be done by
• visit other people rather than letting them visit you – you can control the amount
of time you spend with them
• learn to say 'no'
• allow your voicemail to take calls for you or have calls diverted, where possible
• only log on to your e-mail at set times of the day.

decide what is important

Setting priorities is another factor in using your time more effectively,

according to time management expert Mark Foster. He recommends
recording priority tasks using a simple A, B, C system.
A = immediate attention
B = attention in the near future
C = non-essential or non-urgent items
You need to review your ABC list on a daily basis. Once an A task is
completed, a B task moves up to take its place. When a B task is
completed, a C task also moves up the list to become a B. This way
your ABC list becomes a method for keeping track of tasks and their
urgency. It is also possible to move a B or C task to an A if, for
example, an unexpected turn of events means a formerly non-urgent
task suddenly takes on greater importance.

keep your balance

The idea of work-life balance is now talked about more than ever
before. Achieving this balance may not be easy. However, there are
some ways you can help yourself. Here are a few tips.

• decide on your personal priorities and make sure these get entered in your diary.
The busier your work or home life is, the more you need to plan ahead.
• use your time to and from work, college or other engagements to read, relax, think
about fun things and plan what you are going to do with your family and friends.
• ensure you take a lunch break – read the paper, go for a walk, have non-work
related discussions with colleagues.
• make sure you take short breaks during the day so that your brain and body have a
chance to relax. A five minute break never hurt anyone.
• if you are a perfectionist – think again. You cannot always win so turn
perfectionist thinking into realistic thinking.

make time work for you

Time management is as much about attitude and organisation as it is

about keeping diaries and finding information. Effective time
management means thinking about what you do, how you do it and
how you can make the most of this finite resource. It means making
sure you use your time to do the things that are important to you as
well as others. Learn to make time your friend against stress.

help and info

Channel 4 is not responsible for the content of third party sites.

organisations

For information on anxiety and other mental health issues, check out
the mind room.
Want to find out more about stress management? Take a look at our
feature on stress management.
Do you think a stress management counsellor might help you? You can
find names of stress management advisors in your local area via the
International Stress Management Association website
www.isma.org.uk. The British Association for Counselling and
Psychotherapy also has details of practitioners which can be accessed
via its website on www.counselling.co.uk. The British Association for
Behavioural and Cognitive Psychotherapies is another organisation
that provides details of therapists which can also be accessed via its
website www.babcp.com.

websites

MindTools
www.mindtools.com/stress/WorkOverload/TimeManagement.htm
An essential set of time management skills for high achievers.
Support4learning
www.support4learning.org.uk/health/stress.htm#work
Support and helpful links for those busy with a crammed work or study
schedule.
Total Success
http://www.tsuccess.dircon.co.uk/timemanagementtips.htm
We can't manage time, only ourselves and our use of time – article
explaining how to identify time stealers and how to make the most of
our organisational skills to create a more productive schedule.

Developing a Stress Management and

Relaxation Center
for the Worksite
Introduction
When completing interest surveys of preferred worksite health promotion activities,
employees consistently identify stress management programs as a top priority. Workers
understand the role that stress plays in their lives, and are searching for assistance in how
to keep stress under control. In a national survey conducted by the Northwestern Life
Insurance Company (1992) seven in ten American workers indicated that job stress is
causing frequent health problems and has made them less productive. Among these same
employees, 46 percent reported that their job was very stressful, 34 percent thought about
quitting their jobs because of workplace stress, and 14 percent did leave their job because
of stress. Further evidence provided by Metropolitan Life Insurance Company estimates
that an average of one million workers are absent on any given day largely due to stress
disorders (Rosch & Pelletier, 1984), and a study by the American Academy of Family
Physicians (1979) found job stress to be the greatest cause of poor health habits.
The influence of stress on physical and psychological well being is well
documented. Stress has been implicated in heart disease, eating
disorders, stroke, insomnia, ulcers, accident proneness, cancer,
decreased immunity, chronic headaches, diabetes, depression,
substance abuse, chronic pain, irritable bowel syndrome and chronic
fatigue. In fact, estimates are that 50 to 80 percent of all physical
disorders have psychosomatic or stress related origins (Rice, 1992). As
reported in the Northwestern National Life Insurance Company's stress
in the workplace study (1992), workers who report high stress are
three times more likely than workers reporting low stress to suffer from
frequent illness.
These stress related illnesses severely impact on the employer as well
as individual employees. Donatelle and Hawkins (1989) determined
that stress on the job costs businesses over 150 billion dollars per
year. Scott and Jaffe (1994) reported that stress related disability cases
have doubled in the last ten years. They go to cite that in California,
the average cost of each claim is $73,270 (California Worker's
Compensation Institute, 1990).
In response to this health and economic threat, many worksite health
promotion programs are attempting to help individuals learn to control
the harmful stress in their lives. A national survey by the Office of
Disease Prevention and Health Promotion (1993) found that 37% of
worksites offered some form of stress reduction activities. According to
the government document, Healthy People 2000, (1990) by the year
2000 the goal is to raise this to at least 40%. In Stress and Well-Being
at Work, Quick, Murphy, and Hurrell, (1992) have suggested a model
for occupational well-being and distress prevention which focuses on:
(a) primary prevention to reduce risk factors or change the nature of
occupational stressors, (b) secondary prevention to alter the ways in
which individuals respond to the risks and stressors, and (c) tertiary
prevention to heal those who have been traumatized or distressed at
work. A comprehensive approach to stress control at the worksite will
offer the most effective measure of dealing with stress related illnesses
and losses in productivity. In discussing examples of each of these
approaches, Scott and Jaffe (1994) offer a succinct overview of
worksite stress management programs. Employers may choose to
address organizational factors that contribute to workplace stress,
offer rehabilitation services for stress related illnesses, or promote
individual coping skills to deal with daily stress.
Stress is not the same for all people and one approach will not work for
all employees. As an example, providing employee training in
individual coping techniques as a preventive measure without also
correcting negative stressful working environments is short sighted
and may be viewed by some as blaming the victim for the problems of
the corporation. Additionally, many personal stressors are not work
related and will not be improved through environmental or
organizational changes. The NWNL study (1992) determined that two
out of three employees felt stressed by factors outside the workplace.
Clearly, an effective stress reduction program must be broad based
enough to deal with a host of stress related causes and outcomes.
In light of the available research, it is unfortunate that so few of the
worksite health promotion programs offer more than the occasional
seminar on stress or time management for employees. Many
corporations may have enlisted the services of employee assistance
programs for the treatment of stress related disorders, but too often
preventive programs are lacking. In examining other aspects of the
health promotion program, it is common to see extensive fitness and
exercise facilities staffed by well-trained personnel. One is much less
likely to see qualified staff and facilities devoted to the prevention of
employee stress.
A Stress Management and Relaxation Center
The following is an overview of the development and implementation
of a facility for the purpose of personal stress management and
relaxation training in a worksite setting. A stress management and
relaxation center is analogous to a fitness center. Employees should
have somewhere that they can go, preferably on site, to train and
learn new skills to help them deal with stress. The purpose of the
center is to provide: individual stress management assessments and
prescriptions, followed by exploration and practice in various
techniques, and finally skill development. This model is based on an
existing program and facility at Ohio University, in Athens, Ohio.
The emphasis of this center is on providing a number of approaches for
the control of harmful stress. Health promotion programs would not
prescribe the same form and intensity of physical exercise for all
employees, and the same should be true for stress management
programming. Some employees will benefit most from instruction in
time management, others will need to learn a relaxation skill, and still
others will need to focus on how to change their thinking about
stressful situations. A holistic or comprehensive approach provides
greater assurance that the employee will receive the assistance they
need.
In this program, employees schedule appointments with the center's
coordinator who oversees operations and is available for individual
consultation. First time visitors are offered a comprehensive
computerized stress management assessment and a tour of the
facility. This allows the coordinator to identify which techniques may
be most appropriate for each individual. Employees are introduced to
an assortment of equipment and learning materials including a
restricted environmental stimulation technique or therapy (REST)
flotation room; electromyograph (EMG), galvanic skin response (GSR),
and skin temperature biofeedback instruments; light/sound brainwave
entrainment machines; a massage table; and an extensive audio,
video, and text lending library. Equipment use is facilitated by learning
modules designed for independent operation. Printed instructions are
written in layman's terminology and laminated for extended use. All of
these items are housed in adjoining rooms equipped with a VCR,
monitor, stereo system and a reclining lounge chair.
Organization and Facility Planning
The stress management and relaxation center can be situated within
an employee assistance program, a worksite medical facility, or
adjacent to a fitness facility. Decisions concerning location and
management will be based upon the existing organizational framework
of the health promotion program and possibly to some extent on
existing space allocations. As with any facility of this type one would
hope for a location that is convenient and easily accessible to all
employees.
The room or rooms for a stress management and relaxation center
need not be very large. How much space is needed is difficult to
anticipate without knowing how many workers will wish to use the
facility at one time. Whether it is an unused office, or part of a storage
space, the room/s should be quiet and relatively private. The lay out
and requirements of the facility will depend on its function and the
equipment to be utilized. It may be as extensive as providing the
plumbing and shower for a REST flotation room, or as basic as a
cubicle with a lounge chair and some shelving.
Equipment and Supplies
Equipment purchased for this facility can include a computer system
and printer with basic word processing, data base management and
stress assessment software; instructional audio cassette tapes, video
tapes and books; biofeedback equipment with electromyograph (EMG),
temperature, and galvanic skin response (GSR) monitors; light/sound
machines; a (REST) flotation room; a reclining lounge chair, a massage
table, a VCR with monitor; and a stereo system with headphones. A list
of some selected vendors is included in the appendix of this article.
Planners of the stress management and relaxation center may wish to
start small by assembling a lending library of relevant educational
materials. Good quality relaxation cassette tapes, self-help books on
tape, printed materials including books and workbooks, and the
instructional video tapes are available for topics ranging from time
management to self hypnosis. Materials should be screened as well as
possible for their scientific validity and appropriateness for use with
the intended audience. Unhealthy diet and weight management
programs would never be promoted by a responsible health promotion
program, the same should be true regarding endorsement of stress
management materials. Compiling an annotated bibliography of
educational resources may assist employees in selecting appropriate
materials.
With the establishment of a resource library, one may wish to expand
the center to include other devices to assist employees in learning
methods of relaxation. Biofeedback equipment is used in relaxation
training to monitor stress related physiological processes such as
muscular tension, heart rate, peripheral temperature and perspiration.
By providing feedback of physical effects that one is normally unaware
of, an individual can learn how to alter their physiology in a stress
modifying way. As an example, by measuring the electrical activity in a
muscle group with the use of an EMG monitor, one can quickly learn
how to decrease audio or visual feedback associated with the electrical
activity in a muscle group. Muscles continue to hold residual tension as
a by product of the stress response. This accumulated tension is the
opposite of relaxation. When one becomes proficient at lowering
measures of residual muscular tension, then they have learned a skill
for relaxation and will no longer need the EMG monitor.
Another approach to relaxation training is the use of light-sound
machines. Certain brainwave frequencies have been associated with
relaxed emotional states. Light-sound machines employ exposure to
flashing lights and repetitive sound impulses, set to specific
frequencies to drive brainwave activity and thus facilitate a state of
relaxation. Light-sound machines with glasses and headphones are
fairly inexpensive and can be made available to employees as part of
the stress management and relaxation center.
Restricted environmental stimulation technique or therapy (REST)
flotation requires a person to float on their back in a ten inch solution
of water and Epsom salt (see Figure 2). The room used for floating is 4
feet by 8 feet by 8 feet with walls, ceiling and floor made of two inch
thick insulation material covered on the inside and out with a durable
vinyl surface. The warm (94° f) salt water solution is kept at a very
high density so that the user will float effortlessly on top of the water.
This experience is usually described as a feeling of weightlessness.
Employees have control of an air switch that turns a ceiling light on
and off and the room is ventilated to supply fresh air. A large walk in
door allows the employee easy entrance and exit at any time. With the
door closed and the lights turned off the flotation room is sound-
insulated and very dark. When the individual settles themselves down
in the solution they experience a decrease in sensory input that allows
them to enter a hypometabolic state of deep relaxation. First time
floaters are instructed to simply lay in the water for 45 minutes to an
hour and allow themselves to relax.
Employees are required to shower and shampoo before and after
floating in order to maintain a hygienic solution and remove salt from
the body when they exit. Towels, soap, shampoo, conditioner, and ear
plugs (to help keep salt out of the ear canal) are supplied at each
session. The design of a flotation room within a stress management
and relaxation center will necessitate planning for the plumbing of a
drain and water supply for the adjacent shower. Other than general
cleaning and the laundering of towels, maintenance for this facility is
relatively small. A water filtration and purification system can be
automated, negating the need for continual management. As one of
the more expensive allocations within the stress management and
relaxation center, this somewhat exotic item will serve as a
centerpiece to any facility and attract a large number of employees to
the center.
The flotation room can also be equipped with speakers for the
transmission of music or instructional audio recordings to the floater.
Within the center a cassette tape player with compact disc drive stereo
system can serve a dual purpose. When the system is not being used
as a sound system for the flotation room, headphones can be plugged
in and employees can listen to tapes and compact discs from the
resource library.
The purchase of a lounge chair will complete a relaxing environment
for the employees to learn about and practice techniques. A reclining
lounge chair can be purchased for a little as a $100 in discount
furniture stores or as much as $3,000 for leather chairs with
sophisticated massage units built in. As with all of the purchased items
one must be aware of the potential heavy use this equipment may
receive and subsequently be concerned about maintenance costs.
Whenever possible, choose durable equipment and take the time to
inquire about repair frequency and costs prior to purchase.
In addition to the above, many occupational health promotion
programs offer yoga, meditation and relaxation classes. Others may
offer the services of a massage therapist at the worksite. The stress
management relaxation center is a logical venue for the management
of group instructional classes and for the administration of massage
appointments. Exercise mats can convert an unused aerobics exercise
room into a comfortable yoga classroom. Similarly, a good quality
massage table or chair can be a useful addition to the stress
management and relaxation center. A fee can be charged to control
the use of some of the more popular components of the center (e.g.,
massage or use of the flotation room) and to assist in decreasing the
cost of these programs.
Personnel
Depending on the size of the workforce and the demand of the
employees, it may be possible for one person to manage the stress
management and relaxation center. From the description of the
equipment and the facility, one can see that this coordinator should
have a certain degree of professional knowledge and skills. A health
educator with a graduate degree and special training in stress
management would be an ideal choice. A certified biofeedback
therapist would only be necessary if one intended to provide
rehabilitation services in addition to education. The described center is
intended as an educational facility that provides education and training
not a therapeutic one that provides treatment for specific conditions.
Many individuals identify themselves as stress management experts
however, not many of these individuals will have the breadth of
knowledge necessary to deliver the comprehensive approach
promoted by a center for stress management and relaxation. One
choice is to hire someone who holds Certification in Stress
Management Education through the International Biofeedback
Certification Institute. This certification will assure at least a minimum
level of knowledge and experience.
If massage, yoga, meditation and other relaxation classes are offered
at the worksite, qualified instructors can be hired on a part time basis.
In contracting with a massage therapist, one should be aware that
many states require professionals to hold a valid license.
Marketing the Program
The novelty of a new and innovative approach to health promotion,
along with general curiosity, will bring many employees to the stress
management and relaxation center. Advertising the new facility with
an open house celebration will allow many otherwise inhibited
individuals to tour the facility. New employees should certainly be
introduced to the center as part of their new employee orientation.
Once the novelty of the program wears off, a broad based marketing
program can be instituted to continue to promote the center.
Employees will choose to come to the center for a variety of reasons. A
successful campaign will identify these interests and exploit them
within program advertising. As an illustration, some may be lured to
the facility with the objective of increased performance and personal
effectiveness, others will be searching for relief of some stress related
condition (e.g., insomnia, tension headaches, chronic pain,
hypertension), some will be searching for experiences with altered
states of consciousness, and still others will be content to simply have
a place to go for a temporary escape from the pressures of daily life.
Those designing promotional materials should be cognizant of the
range of motivations for visiting the stress management and relaxation
center and should be prepared to address the scope of these needs.
The opportunity to visit the center will often introduce employees to
the health promotion program that have never participated in any
other company sponsored prevention efforts. Once these individuals
have contact with the program and realize the benefits of its
components, they are more likely to attend and participate in future
health promotion efforts. As an example, the sedentary worker who
comes to the center complaining of stress related symptoms may be
encouraged to see the therapeutic value of participating in a fitness
program to relieve stress. Similarly, the physically fit employee may
need to be reminded of the benefits of deep relaxation as a
supplement to a vigorous exercise program.
Summary
A stress management and relaxation center should be part of any
complete worksite health promotion program. The emphasis of such a
center is on allowing individuals to experience a variety of stress
management techniques and to develop competence in one or more
techniques. A commitment by the employer to reduce work related
stress while promoting the concept of a stress management and
relaxation facility, demonstrates a concern in the lives of the workers
and the stress in their lives. By empowering individuals to better
manage their stress and relax, health promotion professionals will
ensure a healthier and more productive workforce.

What is Stress Management?

Stress Management is a broad term that encompasses education and

training in the nature of stress. Stress management also teaches and
promotes skills and practices such as body awareness, proper
breathing techniques, progressive relaxation, meditation, visualization,
increased control of physiological functions, goal setting, time
management, setting priorities, and assertiveness training. Most often,
stress management work is done in a structured group format in which
many of these subjects and topics are addressed and techniques are
practiced and mastered. When necessary, some individual sessions are
conducted.

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What Is Biofeedback?

Biofeedback is the use of instruments to detect and present to a user

specific information about physical states in the body that are usually
involuntarily controlled such as skin temperature. The "feedback"
presented helps a user bring these physical body functions under
voluntary control. Biofeedback devices can provide immediate
information about biological conditions such as muscle tension, skin
surface temperature, skin conductivity, and respiration and heart rate.
A somewhat more complex form of biofeedback is called EEG
biofeedback or "neurofeedback". Brain wave detection equipment is
used to monitor and modify brain wave activity. This is a promising
treatment for such problems and concerns as Attention Deficit
Disorder, Anxiety Disorders, Depression, Migraine Headaches, Tension
headaches, and seizures. Biofeedback can also be used to generally
enhance physical and mental performance.

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Who Benefits from Biofeedback and Stress Management

Most people can benefit from learning to actively monitor and manage
their response to stressors. This may be achieved through relaxation
training with or without the use of biofeedback equipment.
Biofeedback training has been shown to be helpful with a wide variety
of problems. Some of these problems are directly associated with
tension and anxiety but many may not.

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Who Doesn’t Benefit

Little or no benefit may be realized if one is expecting Stress

Management or Biofeedback to be a quick or magical ways to free
oneself of tension, hassles, or other problems or symptoms. These
treatments are also less effective if one is unwilling to commit to
regular practice or unwilling to make other lifestyle changes.
Back to top.

Stress: Worthy of Your Attention

Stress is a common experience. Everyone experiences stress on a daily

basis, but being common does not make stress benign. It can be a
serious problem, and it deserves everyone's attention.

What is stress? Stress can be broadly defined as the result of any

demand on the mind or body. A critical point is reached when the
demand exceeds the person's belief that they can manage it. The level
of stress generated by any given stressor will vary from person to
person. Stress does not always have a negative result; low levels of
stress can be motivational and very beneficial experiences contributing
to the growth and development of the person. Acute and/or chronic
stress can weaken every system within the body and make us more
susceptible to injury and disease. Experiments with laboratory rats
have indicated that stress can actually kill. Although often difficult to
pinpoint, it is now clear that stress can create, exacerbate, or
perpetuate psychological and physiological disorders (e.g., anxiety,
depression, personality disorders, substance abuse, eating disorders,
hypertension, tension headaches, migraines, pepticulcers, coronary
heart disease, viral infections, allergies, muscular and skeletal pain,
and respiratory disorders).

When we look at the psychophysiological mechanisms of stress, the

stress response, we immediately recognize that coping with stress,
especially chronic stress, is simply not easy. The stress response is a
very complex and complicated set of functions that are mainly
controlled by the brain. When a demand for change is perceived as
threatening, a series of electrical and chemical activities begin to
unfold in the brain. Eventually, they affect every part of the body.
These actions are designed to change the activities of the body's
organs and systems in a way that prepares it to deal with the
perceived threat. This preparation is often referred to as the "fight-or-
flight" response, because both the mind and the body are made ready
to either fight or run away from the perceived threat. Once the stress
response goes into action, it tends to exert more control over us than
we can exert over it. Under these circumstances, telling someone not
to be afraid or to "stand tall and deal with it" may not help very much.

Another concern is that modern-day stressors are often not easy to

deal with. They may even be difficult to perceive. People frequently
report feeling anxious or out of sorts without knowing why. They may
feel out of balance and a need for change, but not know what it is that
needs changing.

There is also the problem of the fight-or-flight response produced by

the body's psychophysiology. Most of today's stressors are not
properly responded to by either fighting or fleeing. Therefore, what is a
person to do? Many times we do not know what to do, so we do the
wrong thing or nothing at all. Either way, we remain stressed.

If a person fails to effectively relieve stress that develops, or if the

person's psychophysiological stress mechanism is turned on too often,
chronic stress tends to result. Chronic stress then causes numerous
long-term physiological changes in the body. These changes make it
increasingly easy for the stress response to occur thereby creating a
self-perpetuating circular process that increases the frequency and
severity of the stress reaction.

Although college and University campuses offer many benefits to

students they also tend to be excellent breeding grounds for the
production of stress. Academic work is usually demanding; students
are usually young and involved in a very fluid and dynamic maturation
process; change and the demand for change is everywhere. Many
stressors are present and are not easily resolved and discarded.

Although many modern stressors are difficult to handle, there is much

that a person can and should do to minimize the frequency and
severity of the stress response and to cope more successfully with
stressors that cannot easily be avoided. The Counseling Center's
Biofeedback and Stress Management Clinic offers several ways to help
people manage and control stress. For example, students might learn
diaphragmatic breathing to enhance energy and promote calmness.
They might also be trained to raise hand temperature in order to
counter the stress response and reduce anxiety over time. The skills
students develop in the Clinic are life-long tools they can use to better
manage their experience of stress. Students are encouraged to contact
the Counseling Center (882-6601) to make an appointment for services
in the Biofeedback and Stress Management Clinic.

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Stress Management Tips

• Practice a lifestyle that promotes good physical health

• Eat properly
• Exercise regularly
• Avoid excesses with alcohol and caffeine
• Avoid tobacco and illicit drugs
• Get a proper amount of rest
• Practice relaxation or meditation daily
• Organize. Use time efficiently and effectively. Put tasks and activities into
priority order, and tackle the most important items first.
• Develop and practice strong, but appropriately flexible, self-discipline.
• Learn when and how to say "no."
• Acquire and use good social skills in order to keep friends and reduce conflicts
with others.
• Learn and practice rational problem-solving techniques.
• Seek professional assistance when experiencing uncomfortable levels of physical
or emotional distress
• Remember, everyone functions better when stress is properly attended to and kept
under control.