At one point in our lives, most of us have felt effects of stress.
That isn’t necessarily a bad thing. After all, a certain amount of stress is useful to avoid such things as boredom. However, when it goes on for too long, or becomes too intense, stress can lead to significant physical and mental health symptoms that can be damaging to our well-being.
Under pressure, some people are more likely to drink or smoke heavily. Others may work too much, sleep poorly or forget to exercise or eat properly. There are also significant physiological and mental health effects of excessive stress including heart disease, stomach ulcers, damage to the immune system which can increase vulnerability to colds and flu, as well as depression and anxiety. An individual who is under stress may find themselves less able to think clearly and rationally about problems.
So what can be done to reduce the impact of stress? The first step is to learn to recognize when you’re feeling stressed. Listen to your body and watch for early warning signs of stress including shoulder and neck tension, or clenching of teeth or hands.
Next, look at the way you choose to deal with stress. If possible, avoid the cause of the stress. If that is not possible, recognize the things that lead to stress in your life. By recognizing the triggers you can prepare strategies for handling the situation before it leads to stress. If you are a worrier, try to focus on the things you can change, instead of those that you have no control over.
Regular exercise can play a powerful role in reducing stress. Besides strengthening the heart and increasing the blood supply to it, exercise can positively impact your vulnerability to heart disease.
Adequate sleep is crucial to proper brain function. Respect your body’s need for sleep aiming for at least eight hours of sleep each night. Also, try to incorporate several "timeout" breaks during the day to close your eyes, meditate or take a quick catnap.
Relaxation techniques such as meditation, stretching or deep breathing have also proven useful in reducing stress. When we’re stressed, the natural tendency is to go for "comfort foods" that we perceive as making us feel better. Unfortunately, many of these foods are high in sugar and fat which can lead to weight gain, increased anxiety and sleeplessness. Eating well-balanced meals that include all the food groups can keep the cravings at bay. Planning meals in advance can also help to reduce the tendency to grab whatever happens to be handy.
Joining group sports, participating in social events or taking up new hobbies are all powerful ways to step back from the things that are causing you stress, and getting a fresh outlook on life.
Most importantly, if you feel stress is beginning to overwhelm your life, don’t forget to ask for help - from your family, friends and health care professionals. Often just talking it over with another individual can help to alleviate stress and lead to better mental and physical health.
Excerpted from The Safety Mosaic, Vol. 7, No. 3, Fall 2004
That you should avoid lifting objects near the floor or above your shoulders.
