You need to take action when you are facing stresses that are so severe, frequent and long-lasting that you are unable to handle them well.
You also need to take steps if you have been overstressed for some time and experience nervousness, headaches or insomnia.
On this page: Techniques and strategies · Addressing the cause · Change the way you see it · Relaxation · Breathing · Progressive muscle relaxation · Visual imagery · Tips
Techniques and strategies
Several different techniques can be used effectively. Many of us have already developed our own ways of dealing with stress, such as taking a bath, exercising, listening to music, or learning how to say ‘no’.
Addressing the cause
- Reorganise your time or environment better so a stressful situation does not arise.
- Learn to say ‘no’, and to take on fewer commitments.
- Brainstorm and problem-solve to find solutions, or ways to deal with the problem.
Change the way you see it
Sometimes, it is not possible to eliminate a stressful situation. If this is the case, you may need to alter the way you see and respond to it. The aim is to reach acceptance over time. Some of the strategies below may be helpful – and they may need practice.
- Ask yourself, ‘Does it matter?'
- Avoid blaming or labelling yourself.
- Avoid ‘must' and ‘should' thoughts.
- Talk it out with someone trusted.
- Get counselling to help you recover from a loss or trauma.
- Write it out.
- Distance it – will it matter in 10 years?
- Laugh it off – smile frequently, use humour to ease your tension.
- Avoid focusing on possible threats in a situation – think positively.
- Avoid competitiveness.
- Accept yourself. Nobody has achieved perfection!
Relaxation
Relaxation techniques and strategies are a personal thing – what suits you may not suit someone else. They also need practice.
One simple strategy is to take time out. Remember, it is not going to remove the problem, but you will gain some perspective and distance.
Other activities that can make a big difference are listening to music, spending time with friends, laughter, hobbies, meditation, massage.
These techniques are quick and simple and can be done just about anywhere to help cope with specific stressful situations.
Breathing
- Tell yourself mentally to relax on the out breath.
- Lengthen the out breath, then relax.
- Take slow, deep, rhythmic breaths.
Progressive muscle relaxation
Lie down somewhere comfortable and quiet, and close your eyes. Starting with your feet, tense up each foot for a few seconds, then let it go, so that you feel warmth flooding into it. Continue focussing on each part of the body – up through your legs, thighs, abdomen, chest, arms, neck and face, until your whole body is relaxed.
Visual imagery
Sit or lie in a comfortable position. Close your eyes and visualise a relaxing and pleasant scene, such as floating on a cloud, or lying on a tropical beach.
Tips
- Relaxation techniques require practice.
- Consult your public library for books, videos, cassettes.
- Talk it over with your GP or ask him/her to recommend a counsellor.
- Consult a good bookshop for books and tapes on the subject.
- Seek out professionals/work resources/courses.
- Talk with trusted friends, mentors, and peer support groups.
This information was first published in You and Your Heart - an education booklet for patients, families and friends. © 2006 Northern Sydney Central Coast Area Health Service
Acknowledgements to Social Work Department, Royal North Shore Hospital, Sydney
This information was first published in You and Your Heart - an education booklet for patients, families and friends. © 2006 Northern Sydney Central Coast Area Health Service
