Dealing with Stress

Stress is a part of everyday life. No one can escape it and everyone deals with it differently. If I could help teach all children and young adults to deal with only one issue it would be how to deal with stress. The world today is full of stressors; many parents aren't good at dealing with it and neither are their children. Let's begin to look at stress and empower ourselves to handle the stress in our lives. Remember whatever we can improve in our own lives the better we are able to "touch other's lives".

Tim Lowenstein created The Life Stress Test, which presents a scale that will help determine the level of pressure you are facing from major life stress events in the past year. I have posted it below.

In the past 12 months, which of the following major life events have taken place in your life?

_____ Death of spouse: 100 points
_____ Divorce: 73
_____ Marital separation: 65
_____ Jail term: 63
_____ Death of close family member: 63
_____ Personal injury or illness: 53
_____ Marriage: 50
_____ Fired from work: 47
_____ Marital reconciliation: 45
_____ Retirement: 45
_____ Change in family member's health: 44
_____ Pregnancy: 40
_____ Sex difficulties: 39
_____ Addition to family: 39
_____ Business readjustment: 39
_____ Change in financial status: 38
_____ Death of close friend: 37
_____ Change to a different line of work: 36
_____ Change in number of marital arguments: 35
_____ Mortgage or loan over $10,000: 31
_____ Foreclosure of mortgage or loan: 30
_____ Change in work responsibilities: 29
_____ Trouble with in-laws: 29
_____ Outstanding personal achievement: 28
_____ Spouse begins or stops work:26
_____ Starting or finishing school: 26
_____ Change in living conditions: 25
_____ Revision of personal habits: 24
_____ Trouble with boss: 23
_____ Change in work hours, conditions: 20
_____ Change in residence: 20
_____ Change in schools: 20
_____ Change in recreational habits: 19
_____ Change in church activities: 19
_____ Change in social activities: 18
_____ Mortgage or loan under $10,000: 17
_____ Change in sleeping habits: 16
_____ Change in number of family gatherings: 15
_____ Change in eating habits: 15
_____ Vacation: 13
_____ Christmas season: 12
_____ Minor violations of the law: 11
_____ Your Total Score

If you scored 0-149, you have low susceptibility to stress-related illness.
If you scored 150-299, you have medium susceptibility to stress-related illness.
And if you scored 300 and over, there is the indication that you have high susceptibility to stress-related illness.

The amount of stress you feel is often related with the physical symptoms you may be experiencing. Frequent headaches, stomach pain, breast pain, dizziness, etc. The bottom line is if you have chronic stress it can "tear the body down" and you could develop more serious illnesses such as cardiac disease, cancer, and depression.

What can you do to help yourself deal with stress? Here are 5 easy ways to start today.

Breathing. Taking deep, slow breaths is guaranteed to bring your heart rate down and your blood pressure. You can use this tool anywhere, anytime with quick results. Try this right now...take a breath in to the count of 4, hold for the count of 4 and now release to the count of 4.

Exercise. Even if you can only escape for 10 minutes, go for it. Get the endorphins going and the anxiety will decrease. Your heart needs about 30 minutes each day, so don't forget to engage in your 10 min. three times a day.

Journal. Putting the issues in writing brings clarity and provides the format to develop a plan. It tells your unique story and tracks your growth. A journal is a "little psychotherapist" in your pocket. Seriously, if you write down your thoughts you will be able to handle your own stressors because you will begin to understand what they are and what precipitates them.

Express yourself. Pick up the phone and call someone who likes you! There's nothing like a voice on the other end of the line that is glad you are part of their life! Everyone has at least one person on their side at all times. When you are stressed this is the time to call that person.

While using these tools, don't forget to pray and meditate. Prayer is beneficial to many who struggle. You can do it at any time and the relief is immediate. I remember praying as a small child and what I loved about it most is that I had faith that what I prayed for would happen 100%. As I grew older I began to doubt what I prayed for. An essential part of prayer is to pray, let go, trust, and believe that God will provide you with all you need. You have to change your actions as if your prayer was answered before it actually has been. Prayer and mediation allow you to be vulnerable, honest, and open. Three qualities all healing thrive in.

Taking care and nurturing your body are vital parts of our self esteem. Your confidence will increase as will your sense of self when you trust that you are able to deal with stress. Try to maintain the attitude of "No matter what comes my way, I have the ability to deal with it and I will". Have a stress free week!

MJo