Tuesday, March 22, 2011

Manage Stress

20 Ways To Manage Stress
  • Think positively and surround yourself with others who think the same.
  • Avoid the trap of demanding too much of yourself. Get help if tasks are too big for you.
  • Accept that you can't control every situation and learn to be flexible.
  • At the start of each day, write down your list of things to do, then set reasonable priorities.
  • Divide big tasks into smaller, more manageable ones.
  • Eat a well balanced diet, full of whole grains, fruits, and vegetables. Limit sugar.
  • Get plenty of sleep each night.
  • Include moderate exercise in each day to boost your energy level and improve your mood.
  • Make time for relaxation. Try listening to soothing music, meditating, gardening, playing with a pet, reading a good book, or doing whatever helps you relax.
  • Avoid tabacco, alcohol and drugs. They only make matters worse.
  • Use mistakes and setbacks as opportunities to learn.
  • If possible, say "NO" to tasks that you know will be stressful for you.
  • Confide in at least one friend, and share your disappointments, as well as achievements' with him or her. Talk things out so that minor frustrations don't build up.
  • Be ready to admit when you are wrong.
  • Eliminate everyday sources of stress such as loud music playing or clutter in your surroundings.
  • Laugh! Look for the humor in life and take time to have fun.
  • Remember, it's okay to cry.
  • Practice deep breathing. Get in a comfortable position. Take in a slow, deep breath through your nose to the count of five. Hold your breath for another five count. Then exhale through your mouth to the count of five.
  • Prolonged sitting contributes to stress, so add activity to your everyday life by doing such simple things as taking the stairs instead of the elevator, standing or walking while on the telephone, etc.
  • Make anti-stress stretches a part of your day. (Finger fan, upper back stretch, ear to shoulder, overhead reach, knee pull, waist bend).

Stress In Teens

Reasons Why Teens Have Stress:
  • Problems with peers.
  • Family issues or problems with parents.
  • School-related problems or pressures.
  • Death of a loved one.
  • Move to a new home.
  • Injuries or severe illness.
  • Child abuse, or sexual abuse.
  • Family of community violence.
  • Natural disaster.

Signs Of Stress In Teens:
  • Withdraw.
  • Antisocial behavior, such as stealing, aggression, and acting out.
  • Rebellion in the home, such as refusal to do chores.
  • Physical complaints, such as headache and stomach ache.
  • Use of drugs or alcohol.
  • Missed school or poor school performance.
  • Changes in eating and sleeping habits.
  • Loss of interest in activities that were previously enjoyed.
  • Difficulty concentrating.
  • Lying.
  • Thoughts of death or suicide.

Ways Adults Can Help Teens With Stress:
  • Encouraging them to talk about what they are going through, without being judgemental.
  • Avoiding remarks that minimize problems, like "you'll get over it".
  • Offering reassurance, encouragement, and support.
  • Continuing to provide structure, stability, and predictability.
  • Encouraging participation in activities they normally enjoy.
  • Trying to build a relationship so they feel comfortable asking for help when they need it.
  • Modeling effective coping skills, by talking about how to deal with problems and cope with difficult situations.
  • Teaching them safe ways to blow off steam and relax, including relaxation techniques.
  • Making sure they have access to responsible mentors such as a clergy, counselors, and coaches or teachers.