DEFINITION OF STRESS:

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1 PHARMPHACTS SEPTEMBER 2016 STRESS MANAGEMENT Learn the effects stress has on your health and ways to more appropriately manage it. Auburn University Healthy Tigers Program Lauren Sellers, Pharm.D. Candidate 2017 In This Issue: Page 2 Page 3 Page 4 Page 5 How Stress Affects Your Health Unhealthy Ways of Coping With Stress Healthier Ways To Manage Stress Reduce Stress With Time Management What Is Stress Management? Everyone responds to stress differently; if your stress in your life is out of control, you need to take action. Stress management teaches healthier ways to deal with stress, reduce overall harmful effects, and prevents stress from overwhelming your every day life. This involved changing stressful situations, your reaction, taking care of yourself, and scheduling time for relaxation. The most important step in stress management is recognizing the sources of stress in your life. DEFINITION OF STRESS: A state of mental tension and worry caused by problems in your life, work, etc. Something that causes strong feelings of worry or anxiety Physical force or pressure

2 How Stress Affects Your Health Common responses to stress are listed below: Aches and Pains Energy Level and Sleep Feelings Headache Feeling tired Anxiety Backache Trouble sleeping Anger Neck ache Depression Stomach ache Other Emotional Signs Helplessness Tight muscles Easily irritated Out of control Clenched jaw Impatient Tense Forgetful Unhealthy Ways of Coping With Stress Smoking Drinking too much Binge eating Zoning out for hours in front of the TV or computer Sleeping too much Withdrawing from friends, family, and activities Using pills or drugs to relax Procrastinating Avoiding facing problems Taking your stress out on others (lashing out, angry outburst, physical violence) 2

3 Healthier Ways To Manage Stress Unhealthy ways of coping with stress may temporarily reduce stress BUT it can actually cause more damage in the long run. It s important to deal with stress appropriately. Here are some ways to fight stress with healthy habits. Physical Activity Regular physical activity is key for reducing and preventing stress effects. Exercise releases endorphins, which positively affect your mood. Ways to improve your physical activity amount: Take your dog for a walk Park further away from the grocery store Use stairs rather than the elevator Have an exercise partner for encouragement Social Engagement Communicating with others makes you feel safe and understood; it s very calming. Ways to reach out and improve your social network: Help someone else by volunteering Have lunch or coffee with a friend Ask a loved one to check in with you regularly Call or an old friend Meet new people by joining a club Avoid Unnecessary Stress Avoiding stressful situations that should be addressed is not healthy, however some stressors should and can be eliminated. Ways to avoid unnecessary stress: Learn how to say no Avoid stressful people Take control of your environment Alter The Situation Alter a situation if you can t avoid it. This can involve changing how you communicate or operate. Ways to alter the situation: Don t bottle up your feelings, express them Compromise willingly Better time management Change Your Thinking The way you think impacts your stress level. Regain control by changing your expectations and attitude. Reframe problems Think big picture Adjust your standards Acceptance Stress can be unavoidable. Some stressors such as death, illness, or job loss can t be avoided. Accepting things in such cases is the best way to cope with stress. Focus on what you can control Reflect on challenges Learn to forgive Make Time for Fun Taking care of yourself is the best way to reduce stress. Make time for regular fun and relaxation. Set aside time to relax Enjoy every day Have a good sense of humor Adopt A Healthy Lifestyle Healthy choices can increase your stress resistance. Eat a healthy nutritional diet Reduce overall caffeine and sugar intake Avoid drugs, alcohol, and cigarettes Get plenty of sleep 3

4 Reduce Stress With Time Management Strategies To Control Stress: AVOID Avoid needless stress. Cut out/limit stressors. ALTER Alter the situation. If it causes you stress, better manage time and organize tasks. ACCEPT Accept the things you cannot change. Stress is not always avoidable or alterable. Accept things, look for different solution or let go. ADAPT Adapt and change your standards of expectations. Learn to redefine success and perfection. AVOID-ALTER- ACCEPT-ADAPT Make a plan Set goals to manage time most effectively. Making a to-do list is an easy way of getting control of your time. This method allows you to see what you need to accomplish and better stay organized. Prioritize After completing your to-do list, it s important that you rank each item according to importance. Working on the most important and highest valued task allows you to reach deadlines and decreases stressors caused by urgency. Be Realistic Make sure you have plenty of time to complete your tasks. Allow time for breaks or unexpected situations that could occur. Include Time For Yourself Overall health and well-being are the most important part of your life. Leave time in your day for meals, exercise, and down time. Review To-Do List Once you successfully complete an item, scratch it off your list. This allows you to see what has and has not been accomplished. What is not complete can be moved to the next day. Avoid Procrastination Leaving things to be pushed aside only creates more stress. If you begin feeling overwhelmed, start breaking down tasks into smaller more doable projects. Stick to a goal and finish it slowly but surely. Get Help Reach out to others for help. If work related, assign tasks to others without trying to manage it all on your own. Letting go of some control can allow for a less hectic schedule. Learn To Say No Being responsible for too much can cause your stress levels to go through the roof. Do not continue to accept responsibilities if your scheduled is already booked. It s ok to say no. Get Organized Organization is key. Keeping your workplace and living situation organized helps you better manage ongoing projects or assignments. If you know where things are, you ll save from wasted time. Beware Of Time-Wasters Minimize interruptions. Phone calls, information requests, questions from employees, and more events can unexpectedly consume your day. Set aside a time for meetings, checking , and office hours. 4

5 References 1. HelpGuide. Topics A-Z. [Internet]. Santa Monica, CA: Helpguide.org International; c2016. Segal R. Stress Management; 2016 May [cited 21 Aug 2016]. Available from: 2. American Heart Association. Healthy Living. [Internet]. Dallas, TX: AHA; c2016. What Is Stress Management; 2014 June [cited 21 Aug 2016]. Available from: Does-Stress-Affect-You_UCM_307985_Article.jsp#.V7palGXpjdk 3. UnitedHealthcare. Stress. [Internet]. Birmingham, AL: UnitedHealthcare Services, Inc; c2016. Stress; [cited 21 Aug 2016]. Available from: small.jpg