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Stress is an important and natural part of living. A certain amount of stress can motivate us to reach
our goals, but too much stress for too long wears down our physical and emotional health.When our stress level
starts to get out of hand, our bodies undergo a series of changes known as the stress response. Common signs include:
- muscle tension
- mood swings and changes in memory or concentration
- tiredness and changes in sleep patterns.
Reduce stress by:
- making decisions
- avoid putting things off
- getting others to help you with tasks.
Where do you start?
Ask yourself - what is creating stress in your life?
Change is often a major source of stress. Understanding what changes in your life are causing your stress
may help you control it.
- Have you recently experienced one of the following events: making the change from
military to civilian life? Changing jobs? Moving? Financial changes? Leaving old friends?
Making new friends? Dealing with a civilian rather than military culture?
- Are you experiencing other major life events such as marriage, death of a loved one, or
divorce?
- Do you have long-term worries, including financial or health problems?
- Do daily hassles such as traffic and rude people really upset you?
How to manage your stress level:
- Identify what is causing your stress. Are surface problems hiding the real,
deeper ones? Once you determine what is really bothering you, you will be able to do something about it.
If you feel overwhelmed, please seek help.
- Get information. Everyone handles stress differently so there is no perfect way to
manage it. There are helpful books, videos and courses available to help you. Think about how you like to
cope with stress:
- Do you like to take action and deal directly with situations?
- Do you like to talk about your feelings with supportive family or friends?
- Do you take your mind off things by being active?
- Take the time to relax. You could visit with family or friends, take a walk, work on
a hobby, or practice relaxation exercises.
- Think about your priorities. Look at what is happening in your life and assess your
priorities.What is really important? What can wait for another time?
Try these breathing and muscle relaxation exercises:
- Pull your shoulders up to your ears, hold for few seconds and then release with a sigh.
- Sit down and take a deep breath. Flop over like a rag doll and let all your tension go.
- Close your eyes and picture a pleasant scene or memory.
- Get involved in hobbies, sports, or volunteer work to give yourself a 'mental holiday'
from your stress. Not thinking about your problems for a while can give you some mental distance from them.
- Talk about your problems. Another point of view can be helpful. If you need to talk with
someone other than a family member or friend, contact a community organization that offers counselling or talk
to your family doctor. Friends and family members may be helpful once they realize that you are having a hard time.
Develop a plan to help you manage your stress. Focus on one problem at a time:
On a blank sheet of paper:
- Write down an item that is creating stress in your life. It might be your health, a
relationship, money, or something else.
- List your options. What are all the things you could do about this problem? What is
realistic? What is not?
- Write down the consequences of each option. What will happen if you do something?
What will happen if you do nothing at all?
- Decide on your best option.
- Choose a date to follow-up and evaluate whether your actions have worked out as you
planned.
Tips to help you manage your stress:
- Regular exercise is a great way of relieving stress. Check Canada's Physical Activity Guide for ways to get started.
- Eating a well-balanced diet will help you feel your best. See Canada's Food Guide to make sure you're eating well.
- Get a good night's sleep so you feel rested and ready for the day ahead.
- Cut back on the amount of caffeine you drink in teas, coffees, colas, or chocolate.
- Take time for quiet activities that bring you pleasure like reading, listening to music, or painting.
- Learn to manage your family's finances. Financial worries can be very stressful.
- Reduce what you expect of yourself and others. Relax.
Learn to manage stress without distress.
For more information...
- Call or visit a community organization like Canadian Mental Health. Visit their Web site,
www.cmha.ca, to calculate your Stress Index and learn new tips about handling stress.
- In your community, contact Family Service Bureaus and schools that offer courses in
stress management. You can also find helpful books and videos at your local library
or bookstore.
- On the Internet, visit the Canadian Health Network web site:
www.canadian-health-network.ca and search for 'Stress'. You will find articles,
tips and quizzes.
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