Feeling way to stressed?!
Question:
Feeling way to stressed?
how can i feel less stress? i feel like there is constantly alot of pressure on me from my friends espically and from my family becuase i feel like i constantly should tell them everything even though i cant and they dont understand that. Im 15 and i've been through traumatic things before when i was 12-14 becuase of court related issues and went into some sort of depression althogu h iwasnt diagnosed i had self confidence issues and always thought things were my fault and began hurting myself. i got over it through therapy and then stoped that. now a year later im feeling the same sort of stress and pressure and i dont know what to do. I took up running but it doesnt work on days like today when its rainy and if i get really stressed running doesnt help. what can i do? please i dnot want to go through what i've gone through before again.
Answers:
* ssess your current stressors and explore ways that you respond to them.
o Generate a list of current events that produce stress in your life.
(i.e., moved to new location, work or school demands, balancing priorities, job promotion)
o Brainstorm how you cope with stressful experiences. Assess if you have a healthy or unhealthy coping style. For example:
Healthy Coping Styles Unhealthy Coping Styles
-exercise -alcohol or drug use
-down time for selfcare -avoidance of event
-balancing work and play -procrastination
-time management- initiate schedule -overeating
* After identifying stressors and coping styles, you can begin to modify your behavior.
o Be aware of your physiological and emotional reaction to stress.
o Recognize what you can change (your reactions to stress, internal thoughts).
o Utilize healthy coping skills.
o Incorporate good coping skills into your repertoire, increasing your options.
o Practice healthy coping skills daily even when intense stress is not present (this prepares you for times when you may feel overwhelmed).
* RELAXATION TECHNIQUES
o Recognize what activities you consider relaxing.
o Be specific when exploring your options:
–going for walks
–meeting with friends
–reading for pleasure
–listening to music
–taking a bath
o Be realistic about the amount of time that you can dedicate to "downtime".
o This time should be incorporated into your daily routine.
o Remember this is called BALANCE- not be used as a procrastination tactic.
o Begin practicing relaxation techniques
–meditation
–guided imagery
–deep breathing exercises
–progressive relaxation (muscle relaxation)
o Decide which relaxation technique works for you and practice daily.
o Find several techniques that work for you so you have an array of options.
* STRESS MANAGEMENT TECHNIQUES
BODY:
o Along with improving your ability to relax, you must assess diet and other strains on your body.
o Aerobic exercise can reduce anxiety up to 50%.
o Good nutrition (a well balanced diet) will improve your ability to appropriately respond to stress.
o Get an adequate amount of rest each night.
o Reducing caffeine intake will help you manage your anxiety (2 ½ cups of coffee doubles the epinephrine level).
o Smoking cessation is important, as nicotine is also a stimulant.
o Biofeedback techniques can help up to 80% of migraine sufferers.
o Acupuncture has also shown promise.
MIND:
o If you have multiple stressors (deadlines, increased responsibilities), you must prioritize your time.
o Initiating a time management schedule remains a positive way to reduce stress and anxiety.
o Break large demands into small, manageable parts. Work through one task at a time.
o Do what needs to be done first, leaving other things for tomorrow.
o Identify your goals and work toward them.
o Take direct action when stress arises- identify your needs and articulate them; Be intentional about what you can do.
o Acknowledge your thoughts and feelings concerning the stressors in your life.
o Develop a support network to rely on in times of need.
o Remember to be kind to yourself and not dwell on the "shoulds".
RECOMMENDED READINGS:
o Don’t Sweat the Small Stuff…and It’s All Small Stuff New York, NY: Hyperion, 1997. Carlson, R.
o The Relaxation and Stress Reduction Workbook Oakland, CA: New Harbinger, 1988. Davis, M., Eshelman, E., & McCay,