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How to stress less

by Simone McClenaughan | 16 Jan 2016

 

A quarter of Australians experience moderate to severe stress levels.

Here's how to manage whatever life throws at you, so that you come out on top.

‘I’m stressed.’ ‘Life is stressful.’ ‘My family is stressing me out.’

Chances are you’ve thought, said, or at least muttered one of those sentences in the past. Stress is actually an essential part of our lives. It’s true, but here’s the thing – there is actually both good and bad stress.

Sydney-based clinical psychologist Nicole Cook explains, “You do need some stress in your lives. It gives you a burst of motivation to get things done or achieve things, such as preparing for an event.”

Then there’s the ‘bad’ stress. “Bad stress occurs when we’re so stressed that it is negatively impacting on your life. The feeling of this stress leaves you overwhelmed, and doesn’t abate,” says Cook.

Something else to remember about stress is that different people experience it differently. For example, men and women may experience it differently, people of various ages might perceive it differently too, as can those with different personalities.

However, as we age, we can be faced with a number of things that puts us under stress, which become more frequent as we age, explains Cook.

Common transitions and changes that happen to people aged 55 and over include a change of finances or circumstances, such as moving into a retirement facility, downsizing your home or having older kids or an elderly parent live at home. Your routine may change as you enter retirement, your social life could undergo change and you could potentially become a caregiver. You or your partner may suffer from health problems and friends and loved ones may die around you.

“These transitions can be stressful and demanding as you constantly have to adapt to new situations,” says Cook.

Stress less

Stress is not imaginary. It is real and it has real impacts. Research reports that too much stress can result in feelings of rejection and anger, lead to depression and anxiety, create health problems such as headaches, ulcers, insomnia, high blood pressure, heart disease and even stroke.

“Stress has a far-reaching impact on your life,” says Cook. “Not only does it affect your quality and enjoyment of life, your relationships and task performance, it increases your blood pressure levels, which is a major risk factor for heart disease. Depression is more likely, which is also a contributing risk factor for heart disease.”

Additionally, Cook reveals that stress can make you more prone to forgetting things and making mistakes. It can impact your concentration levels, make you more irritable and may lead you to overreacting to minor things, and play havoc with your sleep.

Psychologist Meredith Fuller explains that constant high levels of stress can lower your immune system function, making you susceptible to colds and even pneumonia.

“Being stressed can be confusing, and this can make you anxious, grumpy, you can isolate yourself, and damage relationships with those around you,” says Fuller.

With the impact of stress quite significant on your mind, body, behaviour, health and people around you, it’s important that you learn how to deal with it and not just ignore it.

Just relax

People can either deal with stress negatively or positively. These are called coping mechanisms.

“Unhealthy coping mechanisms include things like overeating, under-eating, drinking too much alcohol, excessive shopping or spending a lot of money. You could be avoiding the situation by bottling up your feelings or denying the experience,” explains Cook.

“Or you may be over-exaggerating things, isolating yourself from friends, family or other support networks, and self-medicating through food, drugs or alcohol to escape from the feelings of stress.”

These coping strategies aren’t helpful, because they don’t actually deal with what’s causing you stress – they’re like a Band-Aid.

On the other side of the coin are positive ways of dealing with stress.

“These include awareness of the stress, being able to identify your stress triggers, engaging with problem-solving strategies and garnering support from friends and family, or a psychologist. Eating well, exercising or practicing positive self-talk such as ‘I can cope. I can do this’ helps, too. Others practice meditation, relaxation, mindfulness and breathing exercises,” says Cook.

One of the best ways to be prepared for stress is to practice stress management strategies on a daily basis.

“If you invest in it on the small things every day, it means you have practice in dealing with stress when a high-stress situation occurs,” says Cook.

Fuller agrees, explaining that this will help you put things into perspective, help your mind feel balanced and allow you to feel more in control.

“Take 30 minutes just for you and do something that nurtures you and helps you reconnect with yourself,” she says. This might be gardening, walking the dog, going walking or swimming, participating in your favourite craft or hobby, or reading.

Your local Probus club may have a variety of groups that will help you relax and spend time with like-minded people.

“Other great ways to help you manage stress include yoga, pilates, meditation, singing and dancing classes, as all of these activities can help you gain control of your breathing,” says Fuller.

Deep breathing is brilliant for managing stress and can even lower the levels of cortisol (the stress hormone) in your body, too.