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 Post subject: Managing stress
PostPosted: Tue Jul 24, 2012 11:25 pm 
admin goddess from hell
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http://www.getselfhelp.co.uk/stress.htm

Self Help for Stress
Stress is our emotional and physical response to pressure. That pressure can arise from external factors including life events, illness (ourselves or someone close to us) living conditions, work, home and family, study, lack of some necessity, or the demands we place on ourselves. Even those events which we see as enjoyable can be stressful, such as holidays, moving home, starting a better job, pregnancy, parenthood, Christmas etc.

Thoughts which are common when feeling stressed
 This is too much - I can't cope!
 It's unfair. Someone should be helping me.
 I haven't got enough time
 I'll never finish
 I must get this done...

Emotions
 Irritable, bad tempered
 Anxious
 Impatient
 Angry
 Depressed, hopeless
Physical sensations

The physical response to stress is caused by the body's adrenaline response - the body's alarm signal and survival mechanism when faced with a threat.
 Heart racing
 Breathing faster
 Tense muscles - e.g. neck, shoulders, abdomen
 Hot, sweaty
 Headache
 Difficulty concentrating
 Forgetful
 Agitated, restless
 Bladder or bowel problems

Behaviour
 Unable to settle, constantly busy, rushing about
 Lots of things on the go, but don't finish them
 Sleep disturbances
 Shouting, arguing
 Eating more (or less)
 Drinking more
 Using drugs
 Smoking more
 Crying

Vicious Cycle of Stress

Identify your stressors - what's making you stressed?
 Where am I when I'm feeling stressed? What am I doing? Who am I with?
 What helpful changes could I make? http://www.getselfhelp.co.uk/cbtstep3.htm
 What is within my control?
 Even if there is little you can do about some situations, maybe making some small changes - in routine, in the way you handle things, doing things differently, taking time out, thinking about it in a different way, in getting help, seeking advice - could make all the difference.

Doing things differently
 Do something different (to what you normally do)
 Make time for yourself each day - relaxation, fun, enjoyment. http://www.getselfhelp.co.uk/relax.htm Create a healthy balance - allow time for activities which give you a sense of achievement, those that give a sense of closeness to others, and of a sense of enjoyment. When stressed, it's often the case that we spend more time doing things that help us achieve, but less of enjoyment and closeness to others. Aim for a healthy balance as shown in the pie chart. Keep an ACE Log to help you keep track http://www.getselfhelp.co.uk/ccount/click.php?id=15)
 Mindfulness - learn Mindful Breathing (Sally's edit: TOTALLY support mindfulness practice, and for a breathing exercise, google "paced breathing"; there are even free apps you can download on your phone for it) http://www.getselfhelp.co.uk/mindfulness.htm
 Focus your attention fully on another activity - Mindful activity
 Relaxation techniques - try lots and find one that works for you http://www.getselfhelp.co.uk/relax.htm
 Put on some music - sing and dance along, or just listen attentively (use music that is likely to help you feel your desired emotion - avoid sad songs if you're depressed) http://www.getselfhelp.co.uk/music.htm
 Meditation or Prayer http://www.getselfhelp.co.uk/meditation.htm
 Help others
 Be with others - contact a friend, visit family
 Talk to someone
 Grounding techniques - look around you, what do you see, hear, smell, sense? Hold a comforting object.
 Physical exercise - walk, swim, go to the gym, cycle (take the stairs instead of the lift, get off the bus a stop early)
 Engage in a hobby or other interest - if you don't have one, find one! What have you enjoyed in the past? What have you sometimes thought about doing but not got around to?
 Limit your responsibilities - it's okay to say no
 Write down your thoughts and feelings - get them out of your head
 Just take one step at a time - don't plan too far ahead
 Positive self-talk - encourage yourself, tell yourself: I can do this, I am strong and capable - find an affirmation that works for you (even if you don't believe it at first!). Write it down and memorise it for when you need it. See Affirmations http://www.getselfhelp.co.uk/affirmations.htm
 Do something creative - make a box of items that remind you to use the techniques that help, or put photos on paper, or write and decorate a list
 Use Imagery http://www.getselfhelp.co.uk/imagery.htm
 Tell yourself: "This will pass, it's only temporary". "I've got through this before, I can do it now". When we're going through a tunnel and become fearful of being trapped, there's no point in stopping - we just have to carry on in order to reach the end of the tunnel.
 Learn to communicate assertively (rather than passively or aggressively) http://www.getselfhelp.co.uk/ccount/click.php?id=36
 Eat a healthy balanced diet, with plenty of fruit and vegetables
 Drink less caffeine and more water
 Pamper yourself - do something you really enjoy, or do something relaxing

Thinking differently

 STOP! Pause, take a breath, don't react automatically http://www.getselfhelp.co.uk/stopp.htm
 Ask yourself:
 What am I reacting to?
 What is it that I think is going to happen here?
 What's the worst (and best) that could happen? What's most likely to happen?
 How helpful is it for me to think this way?
 Am I getting things out of proportion?
 Is it worth it?
 How important is this really? How important will it be in 6 months time?
 What meaning am I giving this situation?
 Am I overestimating the threat?
 Am I underestimating my ability to cope?
 Have I got my ‘stress-head’ on?
 What do I look like to other people? How am I affecting them?
 Am I mind-reading what others might be thinking?
 Am I believing I can predict the future?
 Is there another way of looking at this?
 What advice would I give someone else in this situation?
 Am I putting more pressure on myself?
 Just because I feel bad, doesn't mean things really are bad.
 Can I do things any differently here?
 How much can I control in this situation? What is outside of my control?
 What changes (however small) can I make to those things that I am able to control?
 What do I want or need from this person or situation? What do they want or need from me? Is there a compromise?
 What would be the consequences of responding the way I usually do?
 Is there another way of dealing with this?
 What would be the most helpful and effective action to take? (for me, for the situation, for the other person)

Vivyan 2009

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Whispered words of wisdom,
Let it be.

~~ John Lennon


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 Post subject: Re: Managing stress
PostPosted: Tue Jul 24, 2012 11:46 pm 
orange you prolific
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This is great and after the week I have had, very much needed!

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 Post subject: Re: Managing stress
PostPosted: Wed Jul 25, 2012 3:40 am 
orange wonder
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Joined: Sat May 07, 2011 1:59 pm
Posts: 4146
Thank you for posting this. This is really helpful.

I'm really experiencing a lot of stress at the time and I haven't really been adressing it in a productive way so far.

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Like eyes to details turned
Nor has shame a stage
Life perfectionism scorned



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 Post subject: Re: Managing stress
PostPosted: Wed Jul 25, 2012 6:25 pm 
orange is a state of mind
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Joined: Mon Jun 04, 2012 4:24 pm
Posts: 2285
Location: N/E England
This saw me look at stress a lot differently. Thanks.

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Life is what you make it :)


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 Post subject: Re: Managing stress
PostPosted: Sat Feb 02, 2013 6:46 pm 
admin goddess from hell
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Posts: 12363
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Rather that just bumping this post (above), I thought it would also be helpful to bump it with some words of wisdom as well in terms of (quoted edited from original, so go back and read or re-read, as the case may be):

Quote:
Doing things differently
 Do something different (to what you normally do)
 Make time for yourself each day - relaxation, fun, enjoyment...Create a healthy balance - allow time for activities which give you a sense of achievement, those that give a sense of closeness to others, and of a sense of enjoyment.
 Mindfulness - learn Mindful Breathing
 Focus your attention fully on another activity - Mindful activity
 Relaxation techniques - try lots and find one that works for you
 Put on some music - sing and dance along, or just listen attentively (use music that is likely to help you feel your desired emotion - avoid sad songs if you're depressed)
 Meditation or Prayer
 Help others
 Be with others - contact a friend, visit family
 Talk to someone
 Grounding techniques
 Engage in a hobby or other interest - if you don't have one, find one!
 Limit your responsibilities - it's okay to say no
 Write down your thoughts and feelings - get them out of your head
 Just take one step at a time - don't plan too far ahead
 Positive self-talk - encourage yourself, tell yourself: I can do this, I am strong and capable - find an affirmation that works for you (even if you don't believe it at first!).
 Do something creative - make a box of items that remind you to use the techniques that help, or put photos on paper, or write and decorate a list
 Use Imagery
 Tell yourself: "This will pass, it's only temporary". "I've got through this before, I can do it now".
 Learn to communicate assertively (rather than passively or aggressively)
 Eat a healthy balanced diet, with plenty of fruit and vegetables
 Drink less caffeine and more water
 Pamper yourself - do something you really enjoy, or do something relaxing

_________________
Whispered words of wisdom,
Let it be.

~~ John Lennon


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 Post subject: Re: Managing stress
PostPosted: Tue May 28, 2013 12:56 pm 
orange you prolific
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Joined: Sat Feb 26, 2011 5:20 pm
Posts: 3559
Location: SE Michigan
Bumping this because in my opinion this (and many other parts of the site) are excellent. I'm putting the distress tolerance one on my phone (by sending to Kindle) even.

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Kelly

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My cats think I'm perfect just the way I am!

Your feelings will not kill you, engaging in disordered behaviors could.

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”


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 Post subject: Re: Managing stress
PostPosted: Tue May 28, 2013 2:53 pm 
power lies within
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I hadn't seen this. Good bump. Just wondering why malt liquor and cigarettes aren't on that list? (I AM OBVIOUSLY JOKING - I always feel like I need to clarify that on here)

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 Post subject: Re: Managing stress
PostPosted: Tue May 28, 2013 10:50 pm 
orange you glad?

Joined: Mon Sep 13, 2010 9:18 am
Posts: 1433
Location: Mid North Coast, Australia
Great bump- def something to remember and save. Thanks!

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He reached down from on high and took hold of me; he drew me out of deep waters.
He rescued me from my powerful enemy, from my foes, who were too strong for me.
They confronted me in the day of my disaster, but the LORD was my support.


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