Our environment is constantly changing and stress is the ‘wear and tear’ our bodies are experiencing when we adjust to that. When our environment is changing it can have physical and emotional effects on us and can create positive or negative feelings. Stress can help us or put up resistance when we are trying to cope with these different circumstances.

Stress does not always have a negative influence; it can also be a positive one. As a positive influence it can help you get into action, it helps you make aware of things or gives you a new perspective. A lot of people claim they deliver the best work when they are stressed. But when stress has a negative influence it can result in feelings of distrust, rejection, anger and depression. This can even lead into physical problems like headaches, upset stomach, rashes, sleep problems, ulcers, high blood pressure, heart disease or even a stroke.

In order to avoid problems as described above we need to learn how to deal with stress. We do not necessarily have to eliminate stress completely. If we have insufficient stress in our life it can give us the feeling of being bored or dejected. But on the other side, if we have too much stress we might feel we are on the edge, are over-stimulated and run more on adrenaline rather than energy. So we need to find a balance of stress that helps us motivate but not overwhelm us. There is no rule however for how much stress a person can take. We are individuals and we all have different responses to a distressing event.

Like most problems the first step of managing stress is recognizing that you are stressed. But recognizing and being aware of its effect is not enough to reduce the damaging effects it can have on us. In order to manage stress successfully we have to work hard toward changing the source of stress and/or changing our reaction to it.

The key to stress management is relaxation. This can be very different for every person. Some people like to work out in the gym; others like to watch a movie. Do whatever that is relaxing for you. As long as you are lowering the input to, and the stimulation of our nervous system that creates the atmosphere of relaxation.

The following six steps will help you manage your stress.

1. Become aware of the source of your stress and how you react to it.

• Don’t ignore the fact that you are stress, be aware of it
• Get to the source; what events are distressing you?
• How is your body responding to stress?

2. Find out what you can change

• Can you change the source of your stress?
• Can you avoid the source of your stress, take a break from it or eliminate it?
• Do you have the time and energy to make a change?

3. Reduce the intensity of your emotional reactions to stress

• Accept and understand what reactions you have to stress
• Are you being realistic about the situation or are you overreacting and exaggerating?
• Do you feel you must always prevail in every situation?
• Try to see stress as something you can cope with instead of the stress overwhelming you.
• Put the situation in perspective.

4. Learn to moderate your physical reactions to stress.

• A good exercise to bring your heart rate and respiration back to normal is taking deep and slow breaths.
• Take some time out every day for relaxation. Meditation is very good for this and can reduce muscle tension and physiological symptoms.
• You can temporarily take prescribed medications to reduce physical reactions, but please note that they are not the answer. It is better in the long term to learn to moderate these reactions on your own.

5. Build your physical reserves.

• Get fit. Start doing moderate exercise; this can be walking, swimming, cycling or something else you enjoy. Physical exercise is known to reduce symptoms of stress.
• Eat healthy and drink lots of water
• Avoid alcohol, nicotine, excessive coffee or any other stimulants. Your body is already hyped up from the stress.
• Get rest. Make sure you get enough sleep and if you can not sleep, make sure you let your body rest.

6. Maintain your emotional reserves.

• Develop supportive friendships or relationships.
• Do not be hard on yourself. Be realistic and kind. Accept the fact that life is not always a fairytale and that it is normal to experience some difficulties along the way.

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