Study Unit Time and Stress Management Harcourt __ Learning DirectPreview The skills taught in this study unit will benefit everyone. Everyone deals with stress—both good and bad—everyday. This study unit will teach you how to apply stress-reducing techniques to tense situations. In this study unit, you'll learn how to bring your blood pressure, heart rate, and breathing patterns back to a natural, balanced state of relaxation during stressful times, You'll discover there are many productive ways to cope with stress. Much of the stress in our lives seems to stem from having too much to do in too little time, In the second half of this study unit we'll help you determine ways to better manage that all- important treasure, time. You'll learn how to effectively manage your time by discovering the importance of planning, goal setting, and analyzing your time usage. You'll learn how to change those habits that are preventing you from using your time most effectively. After completing this study unit, you'll be able to + Describe the art of relaxation «List commonly practiced stress-reduction techniques that should be avoided + Discuss effective stress management coping strategies + Identify common stressors and symptoms of stress + List tips for dealing with emotional and social stress * Define the basic philosophy of mental health + Explain the importance of setting lifestyle and lifetime goals © Determine how you spend your time + Eliminate time wasters + Eat, sleep, and exercise to increase your energy + Set goals and determine priorities + Establish efficient, effective daily routinesINTRODUCTION TO STRESS MANAGEMENT RELAXATION AND OTHER COPING STRATEGIES The Art of Relaxation Harmful Coping Strategies Beneficial Coping Strategies IDENTIFYING STRESSORS .. 2... 2.2... se eee eee ee WO DEVELOPING A STRESS MANAGEMENT PROGRAM... ........ . 20 Special Tips for Stress Management The Four Facets of a Stress Management Program Guidelines for Personal Stress Management The Phiosophy of Mental Health Litestyle Goals ‘Optimizing Stress Stress Relief Techniques for the Sedentary Worker ‘Commonly Asked Questions about Stress Management ‘THE IMPORTANCE OF TIME MANAGEMENT ‘Analyze and Record Your Current Activities Analyze Your Time Usage Eliminate Wasted Time Handle Work Overload Understand Your Body's Cues SETTING GOALS . . Why Are Goals important? How Do You Choose Long-term Goals? What Are Your Goals? How Do You Reach Your Goals? PLANNING YOUR TIME SELF-CHECK ANSWERS... 2... 20 ee ee ee BF APPENDIX. . . EXAMINATION .me and Stress Management INTRODUCTION TO STRESS MANAGEMENT When was the last time you took time out to relax or meditate? When was the last time you read a book, listened to soothing music, curled up fora leisurely nap, or wrote a long letter to a distant friend (Figure 1)? FIGURE 1—Reloxing with a 00d book is @ great strass reliever If you're like most people, you probably don’t remember the last time you participated in any of these relaxing activities. People today are generally obsessed with the need to be on the move. Although we rec- ognize the need for (or even desire for) relaxation, it's often difficult to stop and take time out to relax. Even when there are a few minutes to spare, out of habit we find some activity to fill the void. What few realize is that relaxation is an art that requires practice and dedication to achieve its maximum results. Proper forms of relaxation can reveal new discoveries about ourselves, new sensations of calmness, and new abilities to concentrate and feel refreshed. The art of relaxation is as simple as sitting down, closing your eyes, thinking of nothing, and breathing slowly and deeply.Tine and Stress Management RELAXATION AND OTHER COPING STRATEGIES The Art of Relaxation Although a natural part of daily living in the Far East, relaxation tech- niques and their benefits have only recently been recognized by West- ‘erners. This recognition has led to the creation of an entire market of products to encourage and enhance relaxation. Relaxation cassette tapes contain guided relaxation techniques and /or soothing, medita- tive music, Other audiotapes synthesize the sounds of nature-the sea- shore, bird calls in wooded forests, or the rushing of creeks and waterfalls (Figure 2). Isolation baths, professional body massages, Jacuzzis, steam rooms, and health retreats are other means we're ‘encouraged to use to relax and refresh ourselves. FIGURE 2—Audlotopes that synthesize the sounds of nature can fake your mind away to places lke a cascading waterfall in the forest.Time and Stress Management Relaxation counteracts the effects of stress. Stress can be defined as a physical and psychological response that’s caused by the presence of an unanticipated, disruptive, or stimulating event (a stressor). What stress depletes, relaxation rebuilds; what stress disturbs, relaxation calms, Relaxation can last for a few minutes or hours at a time. Relaxation reconditions the mind to become quiet and peaceful. Relaxation isn’t diversion. Sitting in a chair with a headset on listening to loud music may divert you from concentrating on your stressors, but it’s not relaxation. Relaxation is a state of low arousal. Physiologically, a relaxed person has slow breathing, lowered levels of muscle tension, a slow heart rate, and decreased blood pressure. Psychologically, a relaxed person has fewer thoughts, lessened urgency with regard to time, and lowered levels of irritability To become relaxed, you need to learn how to control breathing, muscle tension, and thought processes. You must also set aside time on a regular basis to practice stress management. Try to include daily 10- to 15-minute “time-outs” to concentrate on you, and not on what's going on around you in your life. This time shouldn’t be at the very end of the day when you're too tired. Early morning or evening hours are generally the best times. If you're feeling stressed when you begin, let your mind float free of intruding thoughts and concentrate on relaxing, Tell yourself that you're going to take a vacation from your worries. Ifat all possible, sit ina quiet place so that you can concentrate. Turn off the radio, tele- vision, and telephone to get some privacy. The following exercise is one of several techniques developed to reduce anxiety. 1. Sit in a comfortable position. Loosen any restricting clothing such as a tight tie or belt. 2. Close your eyes, 3. Beginning with your feet, progress slowly up the body, telling, yourself, “My feet are becoming very relaxed.” 4, Spend a few seconds with each muscle group or body part. Focus on your breathing, Breathe through your nose. As you exhale, say a single-syllable word such as “one” silently to yourself 5. Continue this process for up to 10 minutes. 6. Take several more minutes to simply sit quietly and relax. 7. Inhale deeply through your nose and exhale through your mouth. Repeat this five times. 8. Breathe normally. Spend a few moments paying attention to your breathing, Inhale, and as you exhale, say the word “one” silently to yourself. 9. Open your eyes. Take one minute to simply sit quietly.4 ‘Time and Stress Management Whenever you feel a little stress coming on, practice this technique. The relaxation benefit improves with practice. In addition to forced and concentrated breathing techniques, light ac- tivity, such as passive stretching or walking in the park, can be reen- ergizing. Taking a hot bubble bath or pulling a long-forgotten musical instrument from the closet and playing a well-remembered tune can be relaxing. At times, all you need is a short nap to help clear your mind. It won't take the stress away, but it will help you be better pre- pared and rested to handle the causes of your stress, Keep in mind that not all coping strategies are effective ways of deal- ing with stress. You'll discover what works best for you, but be aware of the types of coping strategies you choose. Some strategies, for ex- ample, may only be creating added stress, while others may actually be harmful to your health over a period of time. Harmful Coping Strategies In your efforts to manage stress, you might have discovered one or more techniques for coping with stress that seem to work in the short run, but turn out to be harmful over time. Such techniques fall into one of two strategies: ‘+ Covering the symptoms + Distracting yourself from noticing stress symptoms If you drink a few alcoholic beverages after work, the stress seems to be replaced by a false sense of ease. Taking other drugs may help an individual feel relaxed and forget some of the things causing stress. Some people eat to cope with stress. All of these actions, however, lead to other health problems. High rates of cancers in the digestive system, especially of the esopha- gus and stomach, are one health problem commonly identified with chemical abuse, Other serious health problems include ulcer disease and inflammation of the stomach and pancreas. Even in low doses, alcohol affects the liver’s ability to produce sugar and over time can cause alcoholic hepatitis and cirrhosis. Chemical abuse can also cause high blood pressure, heart disease, accidents, and suicide. Covering the Symptoms Covering the symptoms is a strategy that conceals stress symptoms by reducing your body's sensitivity to them.Time and Stress Management Using alcoholic beverages. When alcohol is used as a means of cop- ing with stress, it induces a feeling of well-being. Because alcohol is a depressant, it relaxes muscles and opens blood vessels. The anxiety- inducing thoughts disappear and the stress flows away. The problem with this means of coping is it doesn’t reduce stress at all. It simply hides it temporarily. Once the effects of the alcohol leave the body, the stress returns-along with the problems associated with it. Using drugs. Drugs also have negative long-term effects. This is true whether they're prescription, over-the-counter, or illegal drugs. Minor tranquilizers, such as Valium, act on stress by relaxing muscles and in- ducing a temporary state of reduced tension. Still other drugs, such as morphine and its derivatives and cocaine and its derivatives, produce profound physiological and psychological changes that replace feelings of stress with feelings of well-being. Like alcohol, however, drugs don’t effectively manage stress. They only numb the symptoms of stress temporarily. Compounding the problem. Using alcohol or other drugs to conceal the symptoms of stress develops a damaging pattern. When stress returns, the temptation is to use alcohol or other drugs again to get rid of the symptoms, Repeated substance abuse can have two major negative effects. First, it can make problem solving more difficult and thus the stres- sors grow worse. For example, if alcohol is used to manage work stressors, the root problems in the workplace are ignored. As the problems worsen, the drinking increases-which makes the problems even more difficult to solve. Second, as alcohol or other drugs are used repeatedly, a larger quan- tity is needed to get the initial effect, The physical and psychological effects of these increases can be disastrous. Alcohol and other drugs act like a poison that kills the body’s cells. Heavy drinking over a long period of time can eventually destroy the body's vital organs. Unfortunately, alcoholism usually sneaks up on its victims, and before they realize they have a problem, serious dam- age has already been done. Unless it's stopped, the destruction will progress. The earliest effects of chemical dependency on the body oc- cur in the brain, There's a dulling of mental processes, perception, co- ordination, and motor functioning. Later it increases the risk of heart attacks and cancer, and interferes with the immune system. Eventu- ally, the outcome is death from organ failure, accident, or suicide. The only prevention is to stop using alcohol or other drugs. Psychologically, chemically dependent persons have a constant need to rationalize their use of chemicals in order to explain away the problems it creates. This usually requires trying to alter reality, which leads to distorted thinking. One of the most common forms of chemicallyime and Stress Manag. FIGURE 3—Cigorette smoking doesn’ alleviate stress Inthe tong run, it just femporarly distracts you from a problem. dependent thinking is denial-denying that the abuse is a problem or that any of the problems are caused by alcohol or other drugs. Distracting Yourself from Noticing the Symptoms Another harmful strategy for managing stress involves distracting yourself from your problems without solving them. Using tobacco products. Some individuals light up a cigarette every time they pick up the telephone to call a client (Figure 3). Being busy with the cigarette is a way of not paying attention to the stress symptoms. However, the chances are that the more you smoke, the more you're stressed because nicotine increases heart rate and tempo- rarily raises blood pressure, Nicotine also numbs the taste receptors of the tongue. Tobacco tar is extremely toxic and is the major contributing ingredient in tobacco products that leads to lung cancer and emphysema. Choosing equally stressful alternatives. Some people distract them- selves from stress by pushing themselves into other activities that are equally stressful. This is known as the “work hard/ play hard” syn- drome. The stressed-out salesperson may take up playing in golf tournaments on the weekends. The demands of the sport might serve as a temporary distraction from one area of stress, but the original stress remains and might even be compounded by the additional rec reational stress (Figure 4)‘Time and Stress Management FIGURE 4—A leisurely game of golf can be relaxing, but Participating every weekend Ina toumament can add ‘more stress fo your te. The next section will introduce you to alternative ways of managing stress that have positive health benefits Beneficial Coping Strategies There are two ways to deal productively with stress: + Alter the sources of stress (stressors) so that stress is reduced ‘+ Reduce your arousal level It isn’t always easy to alter stressors. For example, if you live near an airport you can’t stop the noise unleashed by the airplanes. This can be quite stressful if the planes keep you from sleeping at night. In these cases, you'll need to learn how to reduce your arousal level by practicing different relaxation and breathing techniques. Arousal Reduction ‘The single best stress manager is to use techniques that reduce the arousal level that stressors can create. When you're stimulated by any activity-whether it’s in the environment or only in your mind-you re- spond to it physiologically. If there’s too much stimulation over too long a period of time, you risk becoming overaroused, or stressed. If you can learn to stay relaxed in these potentially high-stress situa- tions, you can manage most of the ill effects of stress. Remember, however, that relaxation is like playing the piano-you can’t simply decide to relax; you must train yourself to do it.Time and Stress Manage Relaxation should be distinguished from distractions or diversions. Both distractions and diversions can play a legitimate role in a stress management program, but they aren’t replacements for relaxation. Relaxation means the reduction of physiological arousal by actions such as abdominal breathing or systematic muscular relaxation. Breathing Breathing is something that you probably don’t normally think about because it’s involuntary and a natural part of life. Although it’s auto- matic, breathing affects the rate of exchange between oxygen and car- bon dioxide. If you breathe irregularly, you disturb this gas exchange rate. This leads to a buildup in the carbon dioxide levels in the body, which triggers a feeling of tightness in your chest and pressure in your body. This, in turn, makes it difficult to let go of the muscles you're trying to relax. As you breathe, oxygen is distributed in the body and carbon dio transferred out of the lungs. As you inhale, air is drawn in through your nose and/or your mouth. The hairs in your nose function to filter out impurities. Your diaphragm, located between your chest and your abdomen, plays a primary role in the act of breathing. It operates auto- matically although you can control its movement by expanding and contracting it. As your diaphragm relaxes, the lungs contract and air is, pushed out. With each breath you take, your body is working hard to send oxygen through the lungs and into your veins and arteries (Figure 5). FIGURE 5—The Anatomy of Breathing Pharynx Trechea Primary bronchus Secondary bronchus Right lung Bronchioles Left lung DiaphragmTime and Stress Management 8 Without a sufficient supply of oxygen to the body, waste products poison your body because they aren’t properly removed. Your com- plexion may appear dark or blue because of the lack of oxygen in your blood. Your digestion is impaired. Your body organs, muscles, and tissues become undernourished and may even deteriorate. With all this activity occurring automatically in the body, it’s easy to take breathing for granted. Actually, you're probably too busy to stop and think about what your body does with each breath you take. No matter how silly it may sound, however, you need to be aware of proper breathing habits and techniques. Breathing exercises can be effective ways of reducing + Stress + Anxiety + Depression + Muscle fatigue + Irritability + Tension Abdominal breathing means breathing with the diaphragm. It isn’t difficult to learn because it’s a perfectly natural form of breathing, What you must remember is that in order for it to be beneficial, you should include a breathing program in your daily routine. Try holding your breath for a few seconds and see how rapidly the feelings of tension start to develop in your chest and in the other mus- cles of your body. An optimal breathing pattern, on the other hand, breathing from the diaphragm. This reduces the feelings of tightness in the chest and makes it much easier for the muscles to relax. It also slows the heart rate and reduces blood pressure. Try inhaling through your nose and exhaling through your mouth. Notice how only your diaphragm moves; your chest or shoulders shouldn’t move. Have a partner place his or her hands on your shoul- deers to check for any shoulder movement. Yoga Yoga, which combines various breathing exercises with certain relax- ing postures, offers some excellent relaxing techniques. The following breathing exercises can be extremely helpful. Tri-breath, Inhale fully through the nose, first filling the diaphragm, then expanding the lungs, and finally filling the upper chest and throat. Then, exhale through the mouth, reversing the order of relief to the three sections of the body.ime and Stress Mi FIGURE 6—The Sun breath is ‘great exercise for relaxing ‘and clearing nasal pas- sages. Sun breath, Place the thumb and middle finger on opposite sides of the nose, Close off the left nasal passage and inhale through the right nostril. Then press closed the right nostril and exhale out the left. Re- verse the order. This exercise is good for clearing the nasal passages (Figure 6). ‘The most common posture to use with these breathing exercises is simply lying flat on your back with your arms at your sides and palms facing up. The Tri-breath, however, may be practiced from almost any position. Progressive Muscle Relaxation To become aware of tension in the major muscle groups, you can systematically practice contracting and relaxing specific muscles, Your increased sensitivity to changes in muscle tension will help you recognize when you're getting stressed. It will also help you to keep the muscles in a relaxed state. Progressive muscle relaxation + Exercises a specific muscle group to encourage relaxation ‘+ Increases your awareness of how the muscles feel when they're relaxed ‘The combination of these two items both relaxes specific muscle groups and induces a state of generalized relaxation. Progressive muscle relaxation requires concentration, especially in the early stages of training. It’s important that you stay focused on how the muscles feel as you do the exercises. Contract and relax the muscles slowly to get the full effect.‘Time and Stress Management u FIGURE 7—Your ability to think may be clouded by 0 Begin with one muscle and tighten it until you feel tension in the muscle area. When you're certain that you feel the tension, slowly relax the muscle, paying attention to how the area feels as the tension is reduced, Systematically work your way through all of the muscle groups in the body, contracting and relaxing each one at least twice during your exercise To relax your muscles, lie flat on your back, close your eyes, and breathe deeply. Concentrate on the toes and let all the tension go from them. Then, think about your feet and relax them. Think about your ankles and let go of all the tension there. Work up your body, relaxing each progressive part as you come to it. When you reach the head, let all concerns, thoughts, and pressures fall away and then maintain this relaxed state for 10 minutes. Autogenic (Self-Generated) Training You may experience an often-chaotic stream of continuous mental activity. Phrases, half-completed sentences, reminders of unfinished tasks, stray words, fleeting images, and even parts of melodies may compete in the background of your thoughts. All of this interferes with your ability to organize your thoughts coherently and to take effective action (Figure 7).Time and Stress Manag FIGURE 8—Autogenic train- ing substitutes relaxing ‘phrases for stressful thoughts. One effective strategy for dealing with this psychological aspect of stress involves disciplining your mind to stay focused on the mental activities you choose. Mental discipline can be helped by autogenic training-a technique designed to develop mental concentration in the face of stressor stimulation. Autogenic training assumes that your mind forms habits, just as your muscles do. Learning to stay psycho- logically focused while enduring stress is an essential component of stress management. Autogenic training helps control the occurrence of intruding thoughts by substituting relaxation-inducing material for stress-inducing mate- rial. This relaxation method involves the use of repeated phrases to achieve its effects. For example, the phrase “My eyelids are very heavy” is used to relax the eyelid area. The phrase replaces the thoughts that usually interfere with relaxation. Make a list of possible phrases to include, Focus on all body parts. Practice using themes such as heaviness, body temperature, and normalizing activity in addition to creating your own personal themes. Figure 8 lists some phrases you might consider using, AUTOGENIC TRAINING PHRASES Heaviness theme + My lett arm is very heavy. 1 My right orm is very heavy. + My head is very heavy. Body Temperature Theme 4 Myarms are getting warm + My.arms ore very warn, # My logs are getting warn, + My/ogs are very warm Normalizing Activity theme + My heartbeat is coin. + My breathing is natural, not forced Personal Theme + Ifeolat peace: # My mind is at rest # My foolings are at easeTime und Stress Management 13 Be sure that you say each phrase to yourself slowly. Take your time with this technique. The relaxation effect increases with each repetition. alization Your imagination provides a wonderful and powerful technique for reducing your stress. You can visualize yourself in a sane and stress-free environment, making your thoughts turn into reality Essentially, with visualization, you're daydreaming. You can become what you wish to be. For example, if you think unhappy thoughts, you'll undoubtedly feel unhappy. In order to overcome your feelings of unhappiness, refocus your mind on happy thoughts and positive ages. Picture in your mind peaceful things and places. Imagine you're in the mountains, out at sea, on the beach, in a field of flowers, or any other place that makes you feel good (Figure 9). Picture your- self doing things that you like to do-smelling a flower, hiking in a for- est, or swimming in the ocean. If possible, try to involve all of your senses. Picture the scene in your mind and then smell the air, hear the sounds, touch the dream, and taste the elements. Create your own special place for escape, rest, and relaxation. FIGURE 9—Vieualizing your- 20lf at he beach can be a ‘reat way to reduce stress. Note: Each of these techniques becomes easier and more valuable with practice. Try them all to develop your techniques for coping with stress. ‘Take a few minutes now to complete Self-Check 1Time and Stress Management Y Self-Check 1 At the end of each section in Time and Stress Management, you'll be asked to pause and check your understanding of what you've just read by completing a “Self-Check.” Writ ing the answers to these questions will help you review what you've studied so far. Please complete Self-Check 1 now. 1. The strategy for managing stress that consists of hiding the symptoms from yourself by reducing your body's sensitivity to the symptoms is called 2, _____ involves the reduction of physiological arousal by actions, such as abdominal breathing 3, ______ isa form of daydreaming. 4, Disciplining your mind to remain focused on your mental activities is a form of training, Using tobacco products is an example of trying to manage stress by _ Check your answers with those on page 59. IDENTIFYING STRESSORS Who needs to manage stress? Everyone! Whether you're falling in love, buying a new car, applying for a job, preparing for an exam, expecting 2 promotion, starting a business, getting ready for a trip, or retiring, you're subject to a bombardment of stress, both good and bad. Everyone handles stress differently. Some individuals let stress mount up over time, and wait for a vacation to get away from it all Others take time each day to relax and unwind, Before anyone sets out to develop a personal stress management pro- gram, he or she should take the following two quizzes, Both quizzes test and identify stressors-the situations and things that create stress for an individual. The first step is to find out where you stand with respect to stress and stressors. Complete the “Stress Test” now to de- termine your stress profile.‘QUIZ 1: STRESS TEST Place a check next to those questions that are true for you . Do miner problems and disappointments throw you into a dither? Do you tine it ditrcult to get along with people, end are, people having treuble getting along with you? Do the small pleasures of Ife ‘ailto satis'y you? ‘Ave you unable to stop thinking of your anxieties? Do you tear people or situations that never used to trouble you? ‘Are you suspicious of people oF mistustiul of your trends? Do you fee! tappec? - De you fee! inadequate and tortured by self-doubt? ‘The more checks you made, the higher your stress profile. Apply @ slress management technique in those areas you identified The “Conflict/Stress Ques: stress: focuses on three aspects of + Stress symptoms © Stress reduction ‘+ Stressful conditions (stressors) Take a few moments to complete the “Conflict/ Stress Questionnaire” now. Taking this quiz will help you identify the stress symptoms you experience, the stress reduction methods you're currently using, and the everyday conditions that you find stressful. Taking the quiz is the first step toward designing an effective stress management program Be honest!Tine and Stress Management Quiz ‘ONFLICT/STRESS QUESTIONNAIRE STRESS SYMPTOMS: Which of these stress symptoms do you experience? Circle the number that corresponds to the frequency with i which you experience the symptom. The letters P, E, C, 3s 3 3 5 é and B in parentheses nex! fo each item indicate wheth 3 8 2 2 the symptom represents physical, emotional, cognitive, or = = 3 ° < behavioral stress. 1. Headeches P) 1 2 3 4 8 2, stomachachos P) 1203 4 8 3. Backaches ¢F) 12 3 4 8 4, Ditorlntation (©) 1 2 3 4 8 5. Excessive drinking (oleonob (8) 1203 4 8 6. Crying for no roason (© 12 3 4 8 7. Forgettulness (©) 1 203 4 5 8, Compulsive gum chewing (8) 1 2 3 4 8 9. Computive eating ( 1 2 3 4 8 10, Feeing overwnaimed by tasks (© 1 2 3 4 8 1, Fatigue ®) 1 2 8 4 8 12, Depression 1 2 3 4 8 13, Lose of creativity (C) 1203 4 58 14, Loss ofa sanso of humor Cd 1 2 5 4 8 15, Inability to inh stortes tasks (®) 12 3 4 8 16, Constant edginess ©) 12 3 4 5 17, Elovated blood prossure (> 1 2 8 4 8 18, Anger 1 2 3 4 8 19, itfcuty concentrating (C) 1 2 3 4 5 20. Loneliness (© 1 2 8 4 8 2), Compulsive smoking (@ 12 3 4 8 22, lightness ond pain in the neck and shoulders (®) 1 2 3 4 5 23, Inability to learn new materiel (C) 1 2 8 4 8 24, Teeln grinding (@ 12 3 4 8 25, Otnor__- 12 3 4 6 Any symptom you marked with @ 4 or § needs special attention and should be addressed in a stress management program.Conflct/sitess Questionnake-Continued STRESS REDUCTION How offen do you use these measures to relax? Circle the number that corresponds to the frequency with which you patlicipate in each activity 1. Take aspirin 2. Use tranquilizers or other medication Drink cottee or soda or eat “equently Exercise Talk to someone you know Leave your work area and go somewhere (use sick days, lunch away ftom your organization) 7. Use yxatlon techniques such as meditation and yoga 8. Use informal relaxation techniques such as lime out for deep breathing and imagining pleasant scenes 9. smoke 10. Use humor 11. Have an aleehatie drink Never Rarely Sometimes Often Always Any activity you marked with a | or 2 needs to be reevaluated for Is effectiveness in reducing stress. STRESSFUL CONDITIONS The following statements represent day-to-day conditions that you may find stressful. Read each one and put a ‘check next to those that apply to you. Then go back over the checked items and circle the number that corresponds to the frequency with which you contront the condition. The lotters P, 8, 0, and ST stand for physical, social, organizational, 1e associated with the condition. ‘and self-taught stressors that 1. Lam uncomfortable meeting strangers. $, ST) 2. Lam uncomfortable speaking in front of a group. ($1) 3. lam concemed over my ability to do everything | want to do. ($1) 4. Others | work with soem unclear about what my Job is. (0) 5. Ihave differences of opinions with my supervisors. ©.3) 6. Others’ demands for my lime at work ore in conflict with each other. (0) 7. {lack confidence in management. (0) 5 (Continued)18 Time and Stress Management 20. 21 22. 23. 24. Contlict/stress Questionnare-Continued Management expects me to interrupt my work tor new priori. (0) There is conflict between my unit and others I must work with. (0) | only get feedback when my performance is unsatistactory. (3) Decisions or changos that attect mo are made “above" without my knowledge or Involvement. (0) Ihave too much to do and too lille time to do it. $1) | feel overquslifieg for the work | actually do. (51) | fee! underqualtied for the werk | actually do. ($1) The people I work closely wit ditferont field than mine. (0) ore trained ino | must ge fo other deporiments to get my job done. (0) Ihave unsettled contlicts with people in my dopariment (or family). (8) Ihave unsettled contiets with other departments. ©.3) | get little personal support from the people | work with, (3) | spend my timo “fighting tis" rathor than working toward a plan. (0) | feel family pressure about long hours, weekend work, ote. (8) Ihave self-imposed demands to meet scheduled deadlines. (1) Ihave difficulty giving negative feedback to peers 6.3) Ihave ditticulty giving negative feedback to subordinates (or childron). $. SI) Never Rarely Sometimes Often Always (Continued)Time und Stress Management 19 -. bos 2s & sh eg 2 sees Any concition you marked with @ 4 or 5 needs to be addressed in a stross management program, In the next section, we'll give you some stress management tips to keep in mind. For now, review the material you just studied by completing Self-Check 2.2 0 Time and Stress Management Y Self-Check 2 ‘Mark each item with an A for stress symptom, B for stress reduction technique, or C for stressful condition. Use of tranquilizers Feeling overqualified for your work Headache or backache Conflict with peers Anger or frustration Having too much to do and too little time to do it Drinking or smoking Check your answers with those on page 59. DEVELOPING A STRESS MANAGEMENT PROGRAM Special Tips for Stress Management Beginning a stress management program is no easy task. Think about all stress management activities as learned responses. You need prac tice to get them to work. Be patient. The more you practice, the more effective you'll be at managing your stress. In the beginning, expect each change in your behavior to be a little awkward. Take it easy on yourself. Begin with small doses of stress management in low-stress environments. Gradually increase the demands you make on your skills Relaxation Training ‘The following tips will help you get the most out of your relaxation training. © The setting should be a quiet, dimly lit room, ‘+ There should be no radio, television, or other distractions.Time and Stress Management 21 ‘+ You should be in a semireclined position with your head and neck well supported. ‘+ Wear loose-fitting, comfortable clothing and shoes when doing the exercises. ‘+ Practice relaxing in both the seated and standing positions be- fore you implement the techniques in real-world situations ‘+ After the relaxation exercise, stretch your muscles and rise slowly. This gives your blood pressure the chance to return to normal ‘+ Gradually introduce relaxation techniques into your real-world environment, starting with easy situations first and then going on to more difficult ones, + Persist through your failures until your relaxation training works for you. Tips for Managing Emotional Stress Managing emotional stress will be easier if you keep the following, tips in mind. * Use kind-hearted humor whenever you can, ‘+ Geta perspective on your problems by talking positively to yourself ‘+ Recognize that most problems are temporary and manageable ‘* Remind yourself that you've managed problems successfully before. ‘+ Keep a list of your lifetime accomplishments close by. Remind yourself of what you've accomplished in the past and what you can do in the future. Tips for Managing Social Stress By practicing the following tips, you can get a handle on managing social stress, ‘+ Use low-stress situations (such as talking on the phone with a demanding person) to practice for more stressful social situations. ‘+ Practice your intervention in three stages: rehearse silently, speak ouit loud in front of a mirror, then share your strategy with a trusted friend.ime and Stress Mu + Maintain eye contact when you're being assertive and when you're actively listening, This tells your listener that you have confidence in what you're saying. ‘+ Avoid the appearance of hostility when you're being assertive. ‘This creates an atmosphere of mutual regard and negotiation. + Get relaxed and stay relaxed. You're most effective when you're calm and know clearly what you wish to accomplish The Four Facets of a Stress Management Program A good do-it-yourself stress management program focuses on several different aspects of healthy living: fitness and exercise, good nutrition, rest and relaxation, and high self-esteem. Fitness and Exercise Be fit! Exercise rids the body of built-up toxin, depressed feelings, the desire to overindulge in food or drink, and muscular tension. Stress causes acid to build up in the body. Exercise activates your endor- phins, which eliminate the acid level. Select a well-rounded, consis- tent schedule for building cardiovascular endurance, toning and strengthening muscles, and increasing flexibility. Aerobic workouts, swimming, bicycling, weight training, and jogging are all great ways to approach one or more of these objectives (Figure 10). FIGURE 10—Weightiting is ‘one activity you can use to comply with the finess ‘and exercise facet of your stress management pro- ‘gram, Pictured fo the right Js a welghtliter doing a single arm dumbbell rl. ‘muscles in your back.Time and Stress Management 23 Good Nutrition Good nutrition is necessary to fortify the body against stressful times, ‘There are times-family trauma, job crisis, etc.-when the body must continue to function without adequate nutrition, rest, and exercise. ‘Therefore it’s imperative that, under normal conditions, you nourish the body with healthful, natural, and nutritious foods. A sound diet goes a long way when the going gets temporarily tough (Figure 11). KEY (@ FAI (naturaily occurring ana aadea) FATS, OILS, & SWEETS Bicsuseec USE SPARINGLY ‘hese symbols show fa! and added sugars hn foods. ‘hy cone muy tm he fot oan ee ees ae ak guy ech at ‘anima opoe poops ae pose ‘erenaeaoet pan MILK, YOGURT, MEAT, POULTRY, FISH, CHEESE GROUP DRY BEANS, EGGS, & 2-3 SERVINGS NUTS GROUP 2-3 SERVINGS VEGETABLE FRUIT GROUP ‘GROUP 24 SERVINGS 3-5 SERVINGS BREAD, CEREALRICE, ,, & PASTA GROUP E-UISERVNNGS FIGURE 11—Maintaining sound nutritional habits will help you in times of crisis when you must function without ‘edequote nourishment. Iy to follow the guidelines of he Food Guide Pyramid every day. Rest and Relaxation Rest and relaxation teach the body to let go of stress. Probably the most neglected facet of personal stress management is time for fun, relaxation, and complete rest (Figure 12). Short-term relaxation involves allotting daily sessions of at least 10 minutes for a relaxation technique, deep breathing with eyes closed, or just sitting quietly.4 Time and Stress Management Long-term relaxation involves planning vacations, spending a few days relaxing at home with a book, pursuing a personal hobby, or doing whatever else is appealing FIGURE 12—Gardening con be a great way fo relax at home after a busy day. Self-esteem Self-esteem, or confidence and satisfaction with oneself, helps in the moment-to-moment management of stressful situations. The skills of active listening, not being so quick to jump to conclusions or take offense, allow a person to slow down and really look at his or her feelings. There are many books on the market that give techniques for becoming an active listener. Check your library or local bookstore for available books. Guidelines for Personal Stress Management Note: The following guidelines for personal stress management are provided by the National Mental Health Association (NMHA). ‘These actions are designed to help you manage stress. Remember that success won't come from a halfhearted effort; nor will it come overnight. Success requires determination, persistence, and The results, however, will certainly be worth your best effort. Talk It Out When something worries you, talk it out. Don’t bottle it up. Confide your worry to some levelheaded person you can trust-your spouse or parent, a good friend, your pastor or rabbi, your family doctor, or aTine and Stress Management FIGURE 13—Always being ‘angry and lashing out at people isn'ta good way to manage your stress. teacher, school counselor, or dean. Talking things out helps to relieve your strain, view your worries in a clearer light, and determine what to do about them Escape for a While Sometimes when things go wrong, it helps to escape from the painful problem for a while. Go to a movie, read a book, play a game, or take a brief trip for a change of scenery. It’s perfectly realistic and healthy to escape a painful situation long enough to recover your breath and balance. When you return, you and the involved parties should be in a better condition to deal with the situation Work Off Your Anger If you use anger as a general way of behavior, remember that while anger may give you a temporary sense of righteousness or power, it will generally leave you feeling foolish and sorry in the end. If you {eel like lashing out at someone who has provoked you, try holding off that impulse for a while (Figure 13). Let it wait until tomorrow Meanwhile, do something constructive with the pent-up energy. Do something physical like exercising, cleaning out the garage, carpentry, or some other positive use of energy. Working the anger out of your system and cooling off for a day or two will leave you much better prepared to handle your problem26 Time and Stress Management Give in Occasionally If you find yourself getting into frequent quarrels with people, and feeling obstinate and defiant, remember that that's the way frustrated children behave. Stand your ground on what you know is right, but do it calmly and make allowance for the fact that you could be wrong. Even if you strongly believe you're absolutely right, it’s healthier to give in once in a while. If you yield, you'll usually find that others will, too. If you can work things out, the benefit will be an immediate relief from tension, the achievement of a practical solution, and 2 great feeling of satisfaction and maturity. Do Something for Others If you worry about yourself all the time, try doing something for somebody else. This will minimize your own worries and give you a feeling of satisfaction for having done something nice or kind for an- other person. Take One Thing at a Time For people under tension, an ordinary workload can sometimes seem unbearable, The load looks so great that it becomes painful to tackle any part of it-even the things that need to be done the most. When this happens, remember that it’s a temporary condition and that you can work your way out of it. The surest way to do this is to take a few of the most urgent tasks and tackle them, one ata time, setting aside all the rest for a later date. Once you dispose of these initial tasks, you'll see that the remainder isn’t such a horrible mess after all, You'll ibe in the swing of things, and the rest of the tasks will go much more easily. If you feel you can’t set any one of these tasks aside, ask your- self if you aren’t overestimating the importance of the things you do. Maybe you're overestimating your own importance. Try Not to Be a Perfectionist Some people expect too much from themselves and get into a constant state of worry and anxiety because they think they’re not achieving as much as they should. They try for perfection in everything they do. Admirable as this idea is, it's an open invitation to failure. No one can be perfect in everything. Decide which things you do well, and then put your major effort into these. They're apt to be the things you like to do and, hence, those that give you the most satisfaction. For those things you can’t do well, give them the best of your effort and ability, but don’t take yourself to task if you can’t achieve the impossible.‘Time and Stress Management 27 Go Easy with Your Criticism Some people expect too much of others and then feel frustrated, let down, disappointed, or even trapped when another person doesn’t measure up. The “other person” may be a spouse, child, or close friend whom you're trying to make over or fit into a preconceived pattern. Remember, not everyone has the same value system. Each of us has the right to develop individually. Don’t focus on the real or imagined shortcomings of others. Instead of being critical about the other person’s behavior, search out the good points. This will give both of you satisfaction and help you to gain a better perspective on yourself as well. Give the Other Person a Break When people are under emotional tension, they often feel that they have to “get there first”-to edge out the other person, no matter if the goal is as trivial as getting ahead on the highway. Everything then be- comes a race in which somebody is bound to get injured-physically, emotionally, and/or mentally. It doesn’t need to be this way. Compe- tition is contagious, but so is cooperation. When you give someone a break, you very often make things casier for yourself. Make Yourself Available If you feel that you're being left out, slighted, neglected, or rejected, just imagine that other people feel this way about you. Instead of shrinking away and withdrawing, it’s much healthier (as well as, more practical) to continue to make yourself available-to make some of the overtures instead of always waiting to be asked. Of course, the opposite of withdrawal-pushing yourself forward on every occasion- is equally futile. This is often misinterpreted and may lead to real re- jection. There’s a middle ground. Try it. Schedule Your Recreation Many people drive themselves so hard that they allow themselves too little time for recreation-a prerequisite for good physical and mental health. They find it hard to make themselves take time out. For such individuals, a set routine and schedule will help. The pro- gram should include definite hours when the person will engage in some recreation (Figure 14). In general, it’s desirable for almost every- one to have a hobby or sport that provides pleasure and temporary rest from work.Time and Stress Mi SUN, MON. ues. wep. | _raurs. FRI SAT. Ta Walk walk Walk wok wok walk sooo 8 Broaktost_| arockast_| sroak‘ost | sroaktast | Broaktast | Brooktast 9 Poronall Brooktast or or Work Work Work 10 Meditative | Work Work Exereise. u Time Class 12 Lunch tunen__| _tunen_| tunen | tunen | tunen Lunch 1 Time Chores 2 Spent tn Work won | wor Work Work 3 wa Recreation 4 Family 5 Supper Supper_| Exercise | supper _| supper _| Personal’ 6 Reading | Clos | Chores ss_| Chores |_Chores_| Meditative 7 Supper Personal/ |__time Reading | Reading | Reading | Reacing | Meditative | vist 9 voor | aboox | eBook | afook Time. with 10 Vv Vv v v Vv Friends u Bea Bed Bea Bed Bed Bed Bed FIGURE 14—Setting up a schedule is a great way to include relaxation in your ite. The Philosophy of Mental Health Underlying the guidelines for personal stress management is faith-a basic philosophy fundamental to good emotional health. You have to hhave faith in * Yourself + Others * Your ability to improve and grow + The capacity of human beings to work out their problems cooperatively + The essential decency of humankind Emotional difficulties often arise out of problems such as financial, difficulties, trouble with work, disagreements with a child or parent, or marital trouble. Just as often, however, a person’s long-standing habits and attitudes may produce conflict. When these interacting forces from the outside and from within us accumulate, they can be even more devastating. It may be useful to seek the help of a counseling or guidance service that specializes inhelping people work out their everyday problems and emotional strains (Figure 15). Such services may be found in + Family welfare agencies, + Schools = Churches + Industrial plants and offices * Settlement houses * Public health departments FIGURE 15—When you have trouble coping with it's ‘everyday problems, you should seek help from a counseling or guidance CRISIS CENTER 1-800-555-HELP We are available 24 hours a day. You are never alone.30 Tine and Stress Management Lifestyle Goals If emotional disturbances go unchecked, they may develop into mental illnesses that require professional treatment. If you're concerned about yourself, a member of your family, or a friend who shows signs of severe prolonged emotional disturbance, seek professional help. Go to a member of the clergy, your family doctor, or your Mental Health Association. Depending on the nature of your need, they may refer you to a psychiatrist, psychologist, social worker, or other quali- fied counselor. You may also be referred to a community mental health center where the services of all these professionals may be available. If you still can’t locate the proper help, get in touch with your state health department for information about the mental health and mental hospital authorities that render assistance and service. ‘The quest for peace of mind-good mental health-is universal Yet, very few are blessed with all the internal qualities and external circumstances that automatically assure you peace of mind. You have to work to achieve it. This means striving for a better understanding of yourself and of others, then using this understanding to maintain ‘more satisfying relationships. It means working out your problems by yourself when you can and seeking the assistance of others when you need to. It means finding the proper social and health services in your community to help you with the problems you can’t handle alone, Setting lifestyle goals can be exciting. It’s a chance to set out toward accomplishing dreams. Whether the dreams actually happen depends upon what sort of plan you have created for yourself. Some people map out very long-term dreams that take years of patient preparation. For example, Mary decided to attend school part-time while raising a family, By the time her children had grown up, Mary had earned her master’s degree and was ready to embark on her career. For others, lifestyle goals are made to be adjusted and refined. For example, John wanted to become a surgeon but discovered the educa- tion and training were too overwhelming. Instead, he pursued an al- ternative medical career that allowed him to still enjoy ski vacations and an occasional novel on the weekend Susan, a successful stockbroker, began to take ballroom dance lessons and discovered a new love for dance. She progressed rapidly, and she and her dance partner began winning many competitions. Susan is still just as successful as a stockbroker, but she travels frequently to compete in national competitions and teaches classes twice a week. ‘These examples show that life can be as planned or as spontaneous as one wishes. When considering the larger lifestyle goals, think about the elements that make lifestyle changes possible-information and awareness, support systems, and goal setting. How can these elementsTime and Stress Management Optimizing Stress 3 make new careers happen? How can they create adventures in life? How can they help the person discover who he or she really is? Asking these questions and finding the answers will put you on your way to promoting lifestyle change. By now you should realize that too much stress causes a myriad of problems from insomnia to heart attacks. But do you realize that too little stress can be bad for you also? Most people will say they need a lot less stress in their lives. But day to day, we need positive stress to keep us from being bored and unmotivated. Positive stress can moti- vate you to work harder. To work at your highest levels, at times you'll need to reduce the stressors around you and at times you'll need to raise your stress levels. You want to strive to be sufficiently aroused to perform well yet calm enough to produce your best work. Remember that everyone is different. What one person needs to be motivated and energized is enough to make someone else jittery and frazzled. When preparing for a key meeting or a sporting event, you want to have your adrenaline moving and your confidence and morale high. These are short-term situations, where you want to be at your peak, Working under those conditions long-term, however, can lead to both mental and physical fatigue, decreased efficiency and effectiveness, and low morale. How can you “psyche yourself up” for those confrontations when you need to perform at your best? Try some of the following tips. + Talk to yourself. Use purposeful, positive statements such as, “I can feel the energy flowing into me,” Or, “Iam up for this chal- Ienge; I am confident and well-prepared.” ‘+ Focus your concentration on the task at hand. All your energy and resources should be channeled toward this important task + Give yourself a challenge. Make a deal with yourself to complete the task in a certain amount of time or up to a certain standard. + Break down a large, complicated task into small, parts and re- ward yourself for being one step closer each time you complete a step. This will give you confidence and momentum. We hear about the negative effects of stress every day. But don’t for- get that we need stress to stay energized and motivated to perform well and prevent boredom. When you feel unmotivated, bored, or un- interested, try to use the techniques above or others that you develop for yourself to add some of that “good stress” to your life.32 Tine and Stress Management Stress Relief Techniques for the Sedentary Worker How can you relieve some of everyday workplace stress if you sit at a desk most of the day? Here are a few suggestions. + Make your surroundings as pleasant as possible. Surround yourself with plants, flowers, or artwork that is uplifting and makes you feel more at home. If you don’t have your own office or cubicle, you may become irritated and stressed by having no space to call your own. Pethaps you can arrange furniture or place screens to create your own personal space. At the least, try to surround yourself with a few plants or photos of your own that are comforting, + Keep your desk as neat as possible. You might think it doesn’t bother you, but the constant, little hassle of rifling through pa- perwork is stressing. Also, being able to find your favorite pen or supplies such as paper clips, sticky notes, and the like make your day flow just a little more smoothly. * Use the best lighting possible. If you work on paper, use adjustable lamps that give you optimum light. If you work at a computer, use low light that’s about 200-500 lux. Also, try to reduce the glare cast onto your monitor from overhead fluorescent lights. + Avoid sitting directly in drafts. This can cause your muscles to tense and your back muscles to contract. + Make sure that your chair is adjusted to suit you. Your feet should be able to rest comfortably on the floor or on a footrest. * Place your keyboard directly in front of you and adjust your monitor to be at eye level. Your monitor should be about two feet away from you. * Don’t always turn to one side to view related materials, Alter- nate placing reference papers on the left and right of your key- board. + Ifyour office air is very dry, make it a point to drink plenty of noncaffeinated drinks. + Atyour break time, get up, move around, do some deep- breathing-anything that refreshes your body and mind. Commonly Asked Questions about Stress Management You may have many specific questions about stress management. The following discussions may help answer those questions.