STRESS MANAGEMENT:TEN SELF-CARE TECHNIQUES
from Virginia tech Division of Student Affairs.

 Many people don't realize it, but stress is a very natural and important part of
 life. Without stress there would be no life at all! We need stress (eustress), but
 not too much stress for too long (distress). Our body is designed to react to
 both types of stress. Eustress helps keep us alert, motivates us to face
 challenges, and drives us to solve problems. These low levels of stress are
 manageable and can be thought of as necessary and normal stimulation.

 Distress, on the other hand, results when our bodies over-react to events. It
 leads to what has been called a "fight or flight" reaction. Such reactions may
 have been useful in times long ago when our ancestors were frequently faced
 with life or death matters. Nowadays, such occurrences are not usual. Yet, we
 react to many daily situations as if they were life or death issues. Our bodies
 really don't know the difference between a saber-toothed tiger and an employer
 correcting our work. It is how we perceive and interpret the events of life that
 dictates how our bodies react. If we think something is very scary or worrisome,
 our bodies react accordingly.

 When we view something as manageable, though, our body doesn't go haywire;
 it remains alert, but not alarmed. The activation of our sympathetic nervous
 system (a very important part of our general nervous system) mobilizes us for
 quick action. The more we sense danger (social or physical), the more our body
 reacts. Have you ever been called upon to give an extemporaneous talk and
 found that your heart pounded so loudly and your mouth was so dry that you
 thought you just couldn't do it? That's over-reaction.

 Problems can occur when overactivation of the sympathetic system is
 unnecessary. If we react too strongly or let the small over-reactions (the daily
 hassles) pile up, we may run into physical, as well as psychological, problems.
 Gastrointestinal problems (e.g., diarrhea or nausea), depression, or severe
 headaches can come about from acute distress. Insomnia, heart disease, and
 distress habits (e.g., drinking, overeating, smoking, and using drugs) can result
 from the accumulation of small distress.

 What we all need is to learn approach matters in more realistic and reasonable
 ways. Strong reactions are better reserved for serious situations. Manageable
 reactions are better for the everyday issues that we all have to face.
 
 

 ARE YOU A REACTOR OR AN OVER- REACTOR?

 Below are situations that cause stress in some and distress in others. Imagine yourself
 in each one right now. How are you reacting?

                     Driving your car in rush hour
                     Getting a last minute work assignment
                     Misplacing something in the house
                     Having something break while using it
                     Dealing with incompetence at work
                     Planning your budget
                     Being blamed for something
                     Waiting in a long line at the grocery store or bank
 
 

 SOME HEALTHFUL HINTS

 Basically, we need to modify our over-reactions to situations. Rather than
 seeing situations as psychologically or physically threatening and thereby
 activating our sympathetic nervous system, our parasympathetic nervous
 system (that part which helps lower physiological arousal) needs to be called
 into play. The following suggestions are designed to reduce distress. Try them.
 They work!

               Learn to Relax. Throughout the day, take "minibreaks." Sit-down
               and get comfortable, slowly take a deep breath in, hold it, and then
               exhale very slowly. At the same time, let your shoulder muscles
               droop, smile, and say something positive like, "I am r-e-l-a-x-e-d."
               Be sure to get sufficient rest at night.
               Practice Acceptance. Many people get distressed over things they
               won't let themselves accept. Often these are things that can't be
               changed, like someone else's feelings or beliefs. If something unjust
               bothers you, that is different. If you act in a responsible way, the
               chances are you will manage stress effectively.
               Talk Rationally to Yourself. Ask yourself what real impact the
               stressful situation will have on you in a day or a week and see if you
               can let the negative thoughts go. think through whether the
               situation is your problem or the other's. If it is yours, approach it
               calmly and firmly; if it is the other's, there is not much you can do
               about it. Rather than condemn yourself with hindsight thinking like,
               "I should have ...," think about what you can learn from the error
               and plan for the future. Watch out for perfectionism - set realistic
               and attainable goals. Remember, everyone makes errors. Be careful
               of procrastination - breaking tasks into smaller units will help and
               prioritizing will help get things done.
               Get Organized. Develop a realistic schedule of daily activities that
               includes time for work, sleep, relationships, and recreation. Use a
               daily "thing to do" list. Improve your physical surroundings by
               cleaning your house and straightening up your office. Use your time
               and energy as efficiently as possible.
               Exercise. Physical activity has always provided relief form stress. in
               the past, daily work was largely physical. now that physical exertion
               is no longer a requirement for earning a living, we don't get rid of
               stress so easily while working. It accumulates very quickly. We need
               to develop a regular exercise program to help reduce the effects of
               working. It accumulates very quickly. We need to develop a regular
               exercise program to help reduce the effects of stress before it
               becomes distress. Try aerobics, walking, jogging, dancing,
               swimming, and the like.
               Reduce Time Urgency. If you frequently check your watch or worry
               about what you do with your time, learn to take things a bit slower.
               Allow plenty of time to get things done. Plan your schedule ahead of
               time. Recognize that you can only do so much in a given period.
               Practice the notion of "pace, not race."
               Disarm Yourself. Every situation in life does not require you to be
               competitive. Adjust your approach to an event according to its
               demands. You don't have to raise your voice in a simple discussion.
               Playing tennis with a friend doesn't have to be an Olympic trial. Leave
               behind you "weapons" of shutting, have the last worked, putting
               someone else down, and blaming.
               Quiet Time. Balance your family, social, and work demands with
               special private times. Hobbies are good antidotes for daily pressures.
               Unwind by taking a quiet stroll, soaking in a hot bath, watching a
               sunset, or listening to calming music.
               Watch Your Habits. Eat sensibly - a balanced diet will provide all the
               necessary energy you will need during the day. Avoid nonprescription
               drugs and minimize your alcohol use - you need to be mentally and
               physically alert to deal with stress. Be mindful of the effects of
               excessive caffeine and sugar on nervousness. Put out the cigarettes
               - they restrict blood circulation and affect the stress response.
               Talk to Friends. Friends can be good medicine. Daily doses of
               conversation, regular social engagements, and occasional sharing of
               deep feelings and thoughts can reduce stress quite nicely.
 
 

 FOR MORE INFORMATION

 You can learn more about managing stress through books and audio cassette
 tapes available at public libraries and bookstores. Among the more popular
 books are Stress Without Distress by Dr. Hans Selye, Mind As Healer, Mind As
 Slayer by Dr. Kenneth Pelletier, and Relaxation Response by Dr. Herbert
 Benson. A useful cassette tape is A Six Second Technique to Control Stress by
 Dr. Charles Stroebel.

 For an individualized stress management program, you may wish to consult a
 health care professional specializing in health promotion. For a referral, contact
 the local office of your state's psychological association, or the department of
 psychology at a nearby college of university.

 This handout was prepared by Kent T. Yamauchi, Ph.D. Reproduced from:
 Innovations in clinical Practice: A Source Book, Volume 5, P.A.. Keller & L. G. Ritt
 (Eds.). Copyright 1986, Professional Resource Exchange, Inc., PO Box 15560,
 Sarasota, FL 34277- 1560.