by Sherrie Bourg Carter, Psy.D.
Dilemma of the 21st century woman ... I know I'm stressed,
but I'm so busy that sometimes just thinking about adding
stress-relieving activities to my overflowing schedule is stressful.
This is the predicament of so many of today's
women, juggling a hundred balls in the air at the same time and
hoping that none of them fall to the ground. If this describes you, you're
on a dangerous road, one that will almost certainly end in burnout unless
you change your path. But how do you pull this off when your life is so busy
that you feel you barely have time to catch your breath before you're off
handling another to-do on what seems to be an ever-growing to-do list?
According to Harvard Medical School's Healthbeat, the
key is "start small and bask in the glow of your successes." The
unfortunate truth is that when you have so many stressors in your life, trying
to tackle all of them can feel overwhelming and impossible to
accomplish. Yet, by starting with one source ofstress in
your life and focusing on simple, practical solutions for that specific
stressor, those feelings can turn to a sense of well-being, knowing that you're
learning skills in manageable doses that over time will help you reduce your
stress and better manage your life.
Here are ten of the most common stressors followed by a few quick and
easy strategies for coping with them. Healthbeat suggests
picking one problem at a time and working toward relief in small steps.
1) If you're frequently late ...
Use simple time
management principles that include identifying
your priorities and either delegating or removing unimportant or
unnecessary tasks. You also can map out your day, task by task, setting aside
time for things that often take up a lot of time, but few people
think to schedule time for, such as returning phone calls or responding to
emails. If no matter how hard you try, you always seem to be late,
then you're not giving yourself enough time, so schedule yourself an extra 15
minutes to get to your destination and remove that constantly rushed feeling
from your life.
2) If you often feel angry or irritated
...
Reframe the situation. Often, cognitive distortions
weigh us down and stress us out unnecessarily. Before you react, ask yourself
if you're magnifying a problem, leaping to conclusions, or using
emotional reasoning. Take a moment to stop, breathe, reflect,
and choose a positive and productive course of action instead of an impulsive,
angry one that in the long run will probably add even more stress to your life.
3) If you're unsure of your ability to
do something ...
Ask for help. The strongest people ask for help
when they need it, so why go it alone? If the problem is work-related,
talk to a trusted co-worker, anunderstanding boss,
or a close friend. In some situations, you can call the local library,
read books, listen to CDs, or contact an organization that may be able to
provide you with the information you need. You can also use these same
resources to learn relaxation techniques.
4) If you're overextended ...
Bring in reinforcements. Hire household help. Have
a family meeting to consider who can pick up some of the responsibilities that
have somehow fallen on your shoulders. Ask your boss to give you some
additional support until you get out of the weeds. Shop online to save
time. Take a hard look at your activities and decide
what is essential and what can take a back seat for now.
5) If you feel like you don't have time
for stress relief ...
Use mini-stress relievers, like opening a
window and breathing in fresh air, taking a quick walk in the sunshine, or deep
breathing at your desk. Find a few minutes each day to slow down and pay
attention to one thing that you find relaxing and calming.
6) If you feel tense ...
Try the mini-stress relievers above, or a little
exercise to relieve the tension, such as a brisk walk, a quick run, a
sprint up and down the stairs, or arm curls while you wait at traffic
lights.
7) If you frequently feel pessimistic
...
Reframe negatives into positives. Remember that
the benefits of optimismare
a happier life and better health. Laugh as
often as possible. Watch or read comedies. Make a list of things
you're grateful to
have.
8) If you find yourself frequently
feeling upset by conflicts with others ...
Make your needs or distress known directly,
avoiding “you always” and “you never.” Good templates to use
are: “I feel _____ when you _____” and “I would really appreciate it if
you could _____.”
9) If you feel worn out or burned out
...
Nurture yourself. Recovery from burnout requires
more than the mini stress relievers discussed so far. To deal with burnout, you
really need to make time in your schedule to relax and find avenues to escape
stress as much as possible. You also have to eat healthy, get enough rest,
and replenish your mind and body. And if you're not feeling relief after a
reasonable period of time, don't hesitate to seek professional help.
10) If you feel lonely ...
Connect with others as much as possible, even if
these are little connections. Begin by having brief conversations
with neighbors or with people waiting in line at the store. Talk to
colleagues. Volunteer. Join a group. Get together with a friend
for coffee, lunch, or dinner. Reconnect with family or friends you may
have lost touch with over the years. Take a class that interests
you. The world's pleasures as well as burdens are better when they're
shared.
Source: Harvard Medical School Healthbeat,
"10 Simple Steps to Help De-Stress (April 24th, 2012)
No comments:
Post a Comment