Strategies for Stress-Free Living

A Swedish study published in PsychCentral on 2 September 2009 has suggested a link between work-related stress and inflammatory conditions such as rheumatoid arthritis. 

They defined work-related stress as somewhere where psychological demands were placed on the individual and there was a limited opportunity to make decisions.  The study found people who had a limited ability to make decisions at work were predisposed to developing rheumatoid arthritis. 

This finding was similar to the relationship that has been defined between high levels of stress and cardiovascular disease.

Tags: Stress Related Illness, Work-Related Stress by Tracy
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Wednesday 7 November 2007 is National Stress Awareness Day

In recognition of this day, I will be hosting a free teleseminar looking at exactly what stress is, how it affects your body and discussing some ways in which you can reduce your stress.

 To register for this free teleseminar, please click on the link Reduce Your Stress

Tags: Emotional Stress, Exam Stress, Financial Stress, Focus and Meaning, Relaxation, Stress FAQ, Stress Related Illness, Work-Related Stress by Tracy
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42% of the people surveyed by Coleman Parkes for the Relaxation for Living Institute said they felt stressed each day, with 1-in-5 people feeling stressed before they have had breakfast.  This figure doubles by the time they get to work or drop the kids off at school.  

On average, adults say they feel anxious for at least 2 hours a day.  What’s causing us to feel stressed?  Top of the list was financial worries, closely followed by problems at work and relationship issues.  45% of women and 24% of men surveyed said they were stressed about how they looked. 

Two thirds of those surveyed said they regularly feel overwhelmed and 1-in-8 people are angry or are at boiling point.   Studies such as the Framingham Heart Study have demonstrated a strong correlation between emotions such as anger and heart disease.  More than half (52%) of the population has had sleeping difficulties, one-in-two have suffered headaches or even migraines, nearly a quarter (23%) have had digestive problems and, nearly a fifth (17%) admit suffering panic attacks.

How are we coping with stress?  More than one-in-four (28%) people use alcohol to try to cope when stressed and, surprisingly, the same percentage of people also turn to coffee.

So what can you do to reduce stress?  Alcohol and coffee may change your bio-chemistry for a short period of time but it’s not going to reduce stress.  This is because stress starts in the mind when we perceive a situation to be threatening.  Why do we feel threatened?  It may be the meaning we have given the situation, our inherent personality or a lack of coping strategies.  Change how we perceive a situation or our assessment of how we will deal with the event and you change the whole stress reaction at its source.

By factoring in biofeedback so you are aware of your stress triggers, you can take action before the headaches and panic attacks begin.  Build relaxation into your lifestyle and you help your body to reduce tension and minimise that gradual buildup of pressure.  By reducing the build up of pressure you minimise the need to explode at the tiniest thing.

Tags: Emotional Stress, Financial Stress, Focus and Meaning, Relaxation, Stress Related Illness, Work-Related Stress by Tracy
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I had one of those “a-ha” moments the other day when talking with a friend. It’s the Art of Stopping? Not really considered it? No, nor had I.

It seemed stopping was something Clare didn’t know how to do. There she was busily racing around the place doing stuff. But the doing was exhausting and she was getting stressed as a result. Clare is a businesswoman. One of the many one-person businesses that serve our many varied needs. There’s a lot of doing to be done when you’re a one-person business.

What is stopping? Is it doing nothing? If you’re doing nothing does that mean you’re doing something? Perhaps it’s a moment of reflection. Or is it the impatient waiting period before you’re given that green light to proceed? How do we spend that period of stopping? Do we spend it questioning whether we would have made it through the amber light if we had floored it. And more importantly who else would have noticed the light was amber? How we spend that time is even more vital than the act of stopping.

If you don’t take the time to stop and smell the roses you will become exhausted or worse, burnt out. This is especially true if you’re self employed because, guess what, if you’re stressed, your clients know.

Your body will tell you when you’re stressed. Below are some symptoms which can be used to gauge your level of stress. How many of the symptoms listed below have you experienced in the last 3 months?

· Back Ache
· Upset Stomach
· Headache
· Neck or shoulder tension
· Change in appetite
· Tearfulness
· Irritability
· Change in Weight
· Panic Attacks
· Short Temper
· Anxiety
· Feelings of not being able to cope
· Change in libido
· Always washing hands
· Irregular breathing
· Palpitations
· Exhaustion
· Uneasy Throat
· Problem skin
· Night sweats
· Worry
· Sleeplessness
· Nail Biting
· Use of alcohol to relax or caffeine to energise
· Frequent toileting
· Forgetfulness
· Grinding teeth
· Feelings of Insecurity
· Relationship issues
· Feeling confused

If you’ve experienced 10 or more of these symptoms in the last 3 months then it’s time to build in some stop time.

So, let me ask you this question. What is the one thing on this Earth that you really enjoy doing? What is it that really makes you laugh (you know those big belly aching laughs where you laugh so hard the tears roll down your cheeks and your sides hurt). What is it that makes your soul sing? When did you last do it?

Whatever it is, make some time, right now, to do it again. No ifs or buts! You HAVE to do this (within the next 48 hours if possible). Schedule some time into your diary to do it this week. Do you remember the suitcase exercise? (we talked about it on 30 August, in case you want to go back to it) It’s a great exercise to do before doing that one thing that really gives you a lift. Knowing how stress works means that it’s vital to be in the right frame of mind when you give your body the gift of time to rebalance.

And then, once you’ve done that magical uplifting thing, and only after you’ve done it, go back to those suitcases. Open one up and deal with the first issue or situation that presents itself. We’ll deal with the rest in good time.

Tags: Stress FAQ, Work-Related Stress by Tracy
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What impact does human behaviour within the constructs of a relationship have on the incidence of heart disease and mortality? Dr Elaine Eaker led a team of researchers who studied 3,682 men and women who were participating in the Framingham Heart Study hoping to cast some light on exactly this question. The Framingham Heart Study is based in Framingham, Massachusetts and began in 1948 with 5,209 adults originally taking part. This study is now in its third generation of participants. Much of what we know about heart disease is based on this study.

Dr Eaker and her team discovered that women who stay silent during a marital spat were four times more likely to die than woman who felt free to express themselves during a marital argument. They also found that although marriage was good for men’s health, men who’s spouses suffered from work-related stress were 2.7 times more likely to develop coronary heart disease then men who’s spouses were not unhappy at work. One possible explanation is that the men who’s wives suffered from work-related stress felt that they couldn’t protect her in this area of her life.

Relationship Stress is a psycho-physiological response to a perceived threatening situation that occurs within the constructs of a relationship. Coping mechanisms, such as “self-silencing” may resolve the overt stressor but will also contribute to the inner stress associated with not feeling safe or self-esteem issues that arise from not being able to communicate honestly and openly without fear of reprisal. Often this method of communicating is unconscious as it is learnt by observing relationships during childhood. Dr Eaker believes that “self-silencing” during times of conflict may be an evolutionary survival trait.

The findings underscore the importance of healthy communication within marriage, Eaker says, although she does urge that other researchers confirm the results “before we make a lot out of them.” Nevertheless, she concludes, “both spouses really need to allow another person a safe environment to express feelings when they’re in conflict,” both for their own health, and for the health of the relationship

Tags: Emotional Stress, Focus and Meaning, Stress Related Illness, Work-Related Stress by Tracy
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