Stress basics (8)
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Stress relief (19)
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Relaxation techniques (7)
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Choose your response for greater stress relief
Lighten your stress load by using responses that help you change your stress level and increase your ability to cope.
By Mayo Clinic staffFeel like you're lugging a backpack that's growing heavier by the minute? That's stress. And too much stress makes life a difficult journey.
What exactly is stress? It's what you experience when the level of your stressors exceeds your ability to cope. To balance this equation, you need to relieve that stress by changing the level of the stressors or increasing your ability to cope. To do this, try using one of the four A's: avoid, alter, accept or adapt.
Changing the level of your stressors
Attempt to adjust the sources of stress in your life by avoiding or altering them.
Avoid
A lot of needless stress can simply be avoided. Plan ahead, rearrange your surroundings and reap the benefits of a lighter load.
- Take control of your surroundings. Is traffic insane? Leave early for work, or take the longer, less traveled route. Hate waiting in line at the corporate cafeteria? Pack your lunch and eat at your desk.
- Avoid contact with someone who bothers you. If you have a co-worker who causes your jaw to tense, put physical distance between the two of you. Sit far away at meetings or walk around his or her cubicle, even if it requires some weaving.
- Learn to say no. You have a lot of responsibilities and demands on your time. At a certain point, you cross the line between being charitable and being foolish. Turn down the neighborhood sports league. Pass on coaching T-ball. Those around you will appreciate more time with a relaxed you. And you'll have time to enjoy them, too.
- Turn off the news. Everyone knows it's usually the grisly happenings that get airtime. Opt instead to light a candle and read a relaxing book a few times a week.
- Ditch part of your list. Label your to-do list with A's, B's and C's, according to importance. If it's a hectic day, scratch the C's from your list.
Just remember: A certain amount of avoidance is healthy, but some problems can't be overlooked. For those situations, try another technique.
Alter
One of the most helpful things you can do during times of stress is to take inventory, then attempt to change your situation for the better.
- Respectfully ask others to change their behavior and be willing to do the same. Small problems often create larger ones if they aren't resolved. If you're tired of being the butt of your wife's jokes at parties, ask her to leave you out of the comedy routine. In return, be willing to enjoy her other jokes and thank her for humoring you.
- Communicate your feelings openly. Remember to use "I" statements, as in "I feel frustrated by shorter deadlines and a heavier workload. Is there something we can do to balance things out?"
- Take risks. Sometimes inaction creates tension. Take the art class you've always dreamed about. Vie for the assignment you really want at work. Taking a chance will feel good, regardless of the outcome.
- Manage your time better. Organize your day so that like tasks are lumped together — group your phone calls, car errands and computer-related tasks. The reward of increased efficiency will be extra time.
- State limits in advance. Be proactive. Instead of stewing over a colleague's nonstop chatter, politely start the conversation with "I've only got five minutes to cover this."
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