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10 Ways to Manage Stress So It Doesn’t Make You Sick

10 Ways to Manage Stress So It Doesn’t Make You Sick

I experienced a long-term illness relating to prolonged high levels of stress because I hadn’t learned ways to manage stress. I came to a point where I had to do something major about it. It was a life-changing experience. I dove into books, meditation, and prayer. I saturated my mind with research. I took time off work.

My stress resulted from a series of events. Because I hadn’t learned the right ways to manage stress, my body became very sick. What also contributed to my stress was my thought patterns. I always focused on high achievement and tried to go beyond my abilities. As a result I burnt out quite a few times.

Witnessing people twice my age who suffer from an array of problems due to a lack of stress management skills really put things in perspective for me. They have accomplished amazing things, but at the cost of their health, family and own well-being. Seeing the complications and regrets of some of these people has really enforced my desire to learn how to lead a balanced life from a young age.

When my body wasn’t functioning properly, stress was completely overlooked. The doctors and specialists never asked about stress or tested my body for increased cortisol, hormones and symptoms related to stress. I had to find out about those factors through my own research and by turning to a naturopath. I am not against doctors, but the experience made me realize that we are responsible for our own bodies. We need to recognize the warning signs, take time out to center ourselves and always be conscious of our health.

Before you jump into the stress-management techniques, you should look at some of the symptoms of stress to see if you might be suffering from it.

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Physical signs of stress:

  • Tiredness, fatigue, lethargy
  • Heart palpitations; racing pulse; rapid, shallow breathing
  • Muscle tension and aches
  • Shakiness, tremors, tics, twitches
  • Heartburn, indigestion, diarrhea, constipation
  • Nervousness
  • Dry mouth and throat
  • Excessive sweating, clammy hands, cold hands and/or feet
  • Rashes, hives, itching
  • Nail-biting, fidgeting, hair-twirling, hair-pulling
  • Frequent urination
  • Lowered libido
  • Overeating, loss of appetite
  • Sleep difficulties
  • Increased use of alcohol and/or drugs and medications

Psychological signs of stress:

  • Irritability, impatience, anger, hostility
  • Worry, anxiety, panic
  • Moodiness, sadness, feeling upset
  • Intrusive and/or racing thoughts
  • Memory lapses, difficulties in concentrating, indecision
  • Frequent absences from work, lowered productivity
  • Feeling overwhelmed
  • Loss of sense of humor

Prolonged and/or intense stress can have more serious effects. It can make you sick! There are more symptoms/signs—this is just a guide.

Now, what are some ways to manage stress?

1) Don’t rush through life

Why are we all rushing anyways? I don’t want to be morbid, death awaits us all. Are we in a rush to die? People put their health at risk to pursue their ambitions. This can create an urgency that leads to stress. I myself have felt this need to achieve a lot from a young age, with the result that I was always busy and put in a lot of effort toward the future. Currently when I feel that need to rush and be busy, I immediately recognize it and do something about it, even if it means a day or two off. This centers my mind and body and helps me live in the moment. Slow down, enjoy the ride and be effective—not just busy.

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For those in their 20s (like me) this quote hit home for me: “Nothing will ruin your 20s more than thinking you should have your life together already.”– Aimee-Cherie

2) Don’t skip meals

Being involved in the workforce for many years I witnessed fellow employees missing lunch due to a heavy workload. They would also share the fact that they had no time for breakfast either. Placing work or commitments before your health can lead to stress on your body. The body requires fuel to work efficiently and if you’re not taking the time to fuel up, you will run on empty. You wouldn’t keep driving a car without fuel! So why would you do it to your body?

3) Don’t take your stress out on those close to you

When you’re stressed you may not act like yourself. The people around you may become targets of attacks in a heightened state of emotion, anxiety or impatience. It is important to implement self-control and perhaps fair to communicate how you feel with those you trust. When I have opened up about how I feel, I have been amazed at the words of encouragement that I have received. It puts things in perspective and shows us how stress is self-created and can be eliminated. Your family and friends should be the people you can be relaxed with. So don’t burn those bridges!

4) Don’t blame everyone else

If you tell yourself that it is everyone else’s fault that you are stressed, that does nothing but keep you stressed. Years ago I was in a position where I was given a lot of responsibility and not much training. That imposed stress on my body, mind, and desire to work. I stuck it out because the money was good, I felt lucky to be given the opportunity, and I didn’t want to let anyone down. I blamed my stress on the workload, a boss who didn’t listen, and peers who spent more time gossiping than working. Eventually I burned out. Take control of your life. If you can’t change the environment, find a new one.

5) Don’t overwork yourself

At the age of 26 I am quickly learning the importance of not overworking myself. From a young age I had a high achiever’s mentality: I pushed too hard and would be discouraged if results were not at a high standard. There’s nothing wrong with aiming for high standards, but aiming for perfectionism at the cost of your happiness is sure to disappoint. In the corporate world and among people I know, there are many who overwork themselves and label it success. Overworking yourself can cause stress in your body, mind and soul. It’s disruptive to a balanced life. I view success as having a well-rounded life and schedule, one that makes time for health, relationships, family and downtime.

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6) Don’t make excuses when you are unwell

I remember a woman who was awfully sick and kept coming into work. She complained that she had a lot of work to do and no time to take off to recover. I recognized her excuse because I had used it myself before. I told her, “You can’t work if you’re dead.” She took a day or two off to recuperate. If your boss or those around you can’t respect your choice to take care of health, they are not worth your time!

7) Don’t ignore it

If you are feeling stressed out, or if you relate to any of the symptoms above, don’t ignore it. Many live in denial and cease to do anything about the state of stress they are in. People may not even realize how stressed they really are. I didn’t. It wasn’t until I allowed my body to recover and went on a journey of self exploration that I came to terms with how stressed my body was. I feel I escaped an early death or long term disability. Don’t keep putting off those warning signs. Check in with yourself and do something about it. Learn stress management skills and get to the bottom of your stress before it gets worse.

8) Don’t take your body or life for granted

Stress is a sign that we need to slow down, take action and focus on what is stressing us. By pushing stress to the side and allowing it to build up, the person who suffers the most is you. Stress can lead to serious illness, psychological disorders and death. It can hurt and cause pain for those closest to you. I never knew stress could bring on disease until I experienced it first-hand. Stress is serious if left unmanaged and/or ignored. If you feel you may be letting people down because you need time out, you need to start loving yourself more. Quitting my career to focus on my health and moving away for six months meant putting myself first. I surrendered having a great income, job security (in a sense) and my career, all in order to get myself together. I distanced myself from family and friends for a short while to be alone and regain strength. The people who love you will stand by you. You may also attract the right people into your life, people who will help you in your journey toward a balanced life.

9) Don’t put off exercise

Exercise helps with releasing stress and clearing the mind. When you are looking after yourself physically you can have a better approach toward your work, issues, and stressors. When I feel overwhelmed, going for a walk or run in the sun gets all the negative energy out of my body. Just don’t overdo it. Stay balanced, focused and consistent. Don’t over-train as it can lead to further stress.

10) Don’t let tomorrow’s worries overwhelm today

If you worry, have anxiety, and people refer to you as a stress head then you are not alone! Since I was a little girl I was worried all of the time. It didn’t help that I came from a religious background where they told us to be good or we would go to hell. Nonetheless, my journey of letting go of worries, anxiety and what I cannot control has been amazing. I will admit it’s been tough but it’s very possible. Embracing the present moment and allowing things to be will decrease your stress. Those butterflies, tight knots in your belly and racing thoughts can be managed. At any time in our life tragedy can come, relationships may end or you may not do well in your assignments! Spending your energy and thoughts on worry won’t help you or your body. Have faith that life has good things in store for you. Allow what is meant to be, be, while doing your best in your own endeavors. When one door shuts, another will open. Say no to stress by saying no to worry!

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There are a lot more stories and guides to stress out there. Here are a few references I found useful:

Australian Psychological Society 2012,Understanding and Managing Stress, http://www.psychology.org.au

Elkin, A 2013, Stress Management for Dummies, John Wiley & Sons

Lees, M 1966, D-Stress Building Resilience in Challenging Times, Inner Cents

Parmer, S & Cooper, C 2008, How To Deal with Stress, (2nd Edn)

Featured photo credit: GaborfromHungary via morguefile.com

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Anjelica Smilovitis

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Last Updated on November 20, 2018

10 Reasons Why New Year’s Resolutions Fail

10 Reasons Why New Year’s Resolutions Fail

A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

1. You’re treating a marathon like a sprint.

Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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2. You put the cart before the horse.

“Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

3. You don’t believe in yourself.

A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

4. Too much thinking, not enough doing.

The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

5. You’re in too much of a hurry.

If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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6. You don’t enjoy the process.

Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

7. You’re trying too hard.

Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

8. You don’t track your progress.

Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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9. You have no social support.

It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

10. You know your what but not your why.

The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

Do you want to be fit so you can be a positive example that your children can admire and look up to?

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Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

  • The more specific you can make your goal,
  • The more vivid it will be in your imagination,
  • The more encouraged you’ll be,
  • The more likely it is you will succeed (because yes, you CAN do this!).

I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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