Stress

Stress cannot be avoided. In fact, some people thrive on it. Without stress life would be flat and boring. A reasonable amount of stress helps us to perform at our best, but too much stress can make us feel threatened and anxious. We all of us make adrenaline- the fight or flight hormone- when we are anxious. If we make too much, it can make us feel very anxious. The aim is to have a level of stress in your life that you can cope with.

Too much stress ? what should I look for ?

Some of the signs are:

being more irritable
being more gloomy
being more fussy
indecision
not wanting to talk to or be with people
feeling tense
feeling tired
odd aches and pains

restlessness
loss of appetite (or overeating)
lack of concentration
loss of interest in sex
loss of sleep
drinking more alcohol
smoking more

headaches
indigestion
backache
nausea
twitching
palpitations
etc.
etc.

WHAT CAUSES TOO MUCH STRESS ?

Changes in your life that are difficult to cope with - money, unemployment, problems at work, marriage, children, bereavement....... and so on.

WHAT SHOULD I DO TO KEEP STRESS UNDER CONTROL?

TALK OVER YOUR WORRY.

Everyone needs to do this at different times in their life. Choose a friend or relative you can trust.

SOME RESULTS: You will have relief from strain and be more able to see what you can do about your problem

ESCAPE FROM YOUR PROBLEM - EVEN IF ONLY FOR A WHILE.

Lose yourself for a while in a change of scene, or an interest. There is no merit in "sticking it out" and suffering.

SOME RESULTS: Afterwards, you will be clearer-headed to come back and tackle your problem.

USE UP ANGER BY PHYSICAL ACTIVITY.

Channel. your anger into a job that needs doing, or take a long walk or play a game. If you can't do any of these, punch a pillow - lots of times !

SOME RESULTS: You will "let go" of your anger, instead of bottling it up, which causes more tension.

GIVE IN TO OTHERS OCCASIONALLY.

This is easier on your nervous system in the long run and you're the one who counts. Only children stay obstinate and defiant all the time.

SOME RESULTS: You will feel a relief from the pressure and develop a stronger sense of maturity.

DO SOMETHING FOR SOMEONE ELSE

Even a smile or a generous word is a good start. Add to this daily.

SOME RESULTS: It will help you feel less isolated with your worry and start to turn your thoughts outwards.

DEAL WITH ONE THING AT A TIME.

Select the urgent tasks first and get on with them, forget the rest for the time being. Tension and worry makes even an ordinary day seem unbearable. This need not be a permanent state.

SOME RESULTS:- This will help you to achieve something and the other tasks will seem easier when you get round to them.

TRY NOT TO BE A PERFECTIONIST IN EVERYTHING.

If you expect too much of yourself all the time you can create a constant state of worry and anxiety. So decide which things you do well and put your major effort into these first.

SOME RESULTS: You will avoid an open invitation to yourself to fail, and probably make life easier for yourself and others.

TRY NOT TO BE TOO CRITICAL OF OTHERS OR YOURSELF.

Concentrate on other people's and your own good points and try to understand and develop them.

SOME RESULTS: You will probably feel less frustrated and let- down by yourself and others.

DEVELOP CO-OPERATION WITH OTHERS, NOT COMPETITION.

Give the other man a chance. If you are no longer a threat to him, he stops being a threat to you.

SOME RESULTS: You will have less emotional or physical tension over reaching goals, real or imaginary.

MAKE YOURSELF AVAILABLE TO OTHERS .

MAKE THE FIRST MOVE OCCASIONALLY.

Neither push too much nor withdraw too much. Feelings of rejection and neglect are very painful but often self- imposed.

SOME RESULTS: At least you will know you've made an effort and this will build your confidence.

PLAN YOUR RECREATION TIME, HOWEVER SHORT.

Allow some time for a hobby or recreation. Unplanned time often becomes wasted time. Make variety part of the planning.

SOME RESULTS: You will return to your work or your problem with a fresher outlook.

LEARN METHODS OF EXERCISE AND RELAXATION AND PRACTICE THEM DAILY.

You are aiming to be in control of your body and learning how to counteract tension and anxiety.)

SOME RESULTS: You will unlock tension in every part of your body, and even prevent tension in the future.

ASK YOURSELF WHAT IS THE WORST THAT COULD HAPPEN.

You need to be less afraid of the outcome.

SOME RESULTS: Mountains become molehills and you will find the strength to climb them.

TRY TO EAT HEALTHY NUTRITIOUS FOOD AND AT REGULAR INTERVALS.

Starving and bingeing are not likely to reduce your stress, more likely they will make it worse.

SOME RESULTS: A healthy diet improves your physical and mental senses of well-being and you will be better able to face the causes of your stress.

ROLE PLAY A STRESSFUL ENCOUNTER BEFORE IT HAPPENS.

Go through what you would like to say or do and what the other person might reply

SOME RESULTS: By trying things out you have a better chance of success. No actor goes on the stage without a rehearsal.

Some "do's ............

*remember that tomorrow is another day * let bygones be bygones * opt for the bird in the hand * be a good neighbour * cultivate your garden * remember Kipling's “If” * smile * have a go * give someone a hug *take a deep breathe or better still several * walk tall (physically and metaphorically) *count up to 10 * leave the rat race to others * do something (bake a cake) * make sure your glass is half full and not half empty * look your best * have a giggle * save your breath to cool your porridge * walk, dance, cycle, swim * gather rosebuds * get in touch with a friend * listen to yourself * have a catnap * smell a flower, watch a cloud write a poem * share it * enjoy your achievements * worry afterwards * kiss and make up * listen to music * have time to yourself * be a brave coward * hold up your head * grow old gracefully * be thankful for small mercies *take time off * accept what people have to offer *be your own person * value yourself * try yoga* have a massage * train for a marathon

.... and don'ts

* don't turn molehills into mountains * don't beat your head against a brick wall * don't bottle things up * don't always want the upper hand * don't jump down other people's throats *don’t blame it all on your parents, husband, wife, neighbour, cat * don't wish you were someone else * don't underestimate yourself * don't be too busy to have time for people don't refuse to listen * don't look for trouble don't sigh * don't tear your hair (or you'll have an extra problem) * don't let the sun go down upon your wrath * don't be so sure the grass is greener * don't stick your head in the sand * don't tilt at wind mills * don't expect life to be fair * don’t try to reform anyone * don't lose sleep over it * don't feel it's too late.

A very good book to read is “Self Help for Your Nerves” , and several subsequent ones, by Dr. Claire Weekes. It is available from the library, and from Wrays, on Belle Vue Street.

Listening to a relaxation tape- or even relaxing music- is a good idea each day. There are many available. Try chemists and bookshops. The surgery will record you a tape in a few days, if you bring in a brand new C90 cassette.

Pills

There is a large number of pills your doctor might prescribe

Tranquillisers & Sleeping Pills

Benzodiazepines- tranquillisers, such as diazepam (Valium) and sleeping pills such as nitrazepam and temazepam. These are probably safe to use for a day or two, but if used regularly for a week or two, the body gets used to them, and you need to take pills just to keep your sleeping or anxiety level as low as it would otherwise have been if you had never started taking the pills. So then, if the stresses are still there, you want to increase the dose still more to get relief. Very hard to get off, once addicted. Best avoided if possible.

Newer sleeping pills, such as zopiclone (Zimovane) may help sleep, but may turn out to be addictive too. Best avoided if possible.

Phenothiazines, such as thioridazine (Melleril). Perhaps less addictive than the benzodiazepines, but may cause drowsiness. May be useful for a short time.

Beta Blockers

Such as atenolol (Tenormin) or propranolol (Inderal). These are pills that block the effect of all that excess “fight or flight” hormone, adrenaline that is causing problems. They may help, but they don’t get to the bottom of what is making you especially anxious. Must avoid in asthma. Not so addictive.

Anti-depressants

If your doctor considers you have the physical illness of depression (an imbalance in the chemicals in our brain, where the chemicals that make us depressed get the upper hand over those that make us happy), he may ask you to take anti-depressant pills, regularly for a course of several months. These are not addictive, and can slowly help the depression to lift, whilst you deal with any other problems you may have.