Stress is a fact of life. No matter how much we might long for a stress-free existence, the fact is, stress is actually necessary. It’s how we respond to stress that can negatively affect our lives.

Stress is defined as any change that we have to adapt to. This includes difficult life events (bereavement, illness) and positive ones. Getting a new job or going on vacation are certainly perceived to be happy occurrences, but they, too, are changes, also known as stress, that require some adaptation.

Learning to effectively cope with stress can ease our bodies and our minds. Meditation and other relaxation methods, exercise, visualization are all helpful techniques for reducing the negative impact of stress.

Stress can be beneficial – in moderation. That’s because short episodes of stress trigger chemicals that improve memory, increase energy levels and enhance alertness and productivity.  But chronic stress has debilitating effects on our overall health. Physically, it can contribute to migraines, ulcers, muscle tension and fatigue. Canadian researchers found that chronic stress more than doubled the risk of heart attacks.

Persistent stress also affects us emotionally and intellectually, and can cause:

The link between stress and mental illness has yet to be fully understood, but it is known that stress can negatively affect an episode of mental illness.

Managing Stress

First, it’s important to recognize the source(s) of your stress. Events such as the death of a loved one, starting a new job or moving house are certainly stressful.

However, much of our stress comes from within us. How we interpret things – a conversation, a performance review, even a look – determines whether something becomes a stressor. Negative self-talk, where we focus on self-criticism and pessimistic over-analysis, can turn an innocent remark into a major source of stress.

Understanding where your stress originates can help you decide on a course of action. External stressors, like bereavement or career changes, can be managed over time and with the support of family and friends. Internal stressors, caused by our own negative interpretation, require changes in attitude and behaviour.

The goal of managing stress is to cue the “relaxation response”. This is the physiological and psychological calming process our body goes through when we perceive that the danger, or stressful event, has passed.

Here are some tips for triggering the relaxation response:

Learn relaxation techniques    Practicing meditation or breathing awareness every day can relieve chronic stress and realign your outlook in a more positive way. Good breathing habits alone can improve both your psychological and physical well-being.

Set realistic goals    Learning to say no is essential for some people. Assess your schedule and identify tasks or activities that you can or should let go. Don’t automatically volunteer to do something until you’ve considered whether it is feasible and healthy for you to do so.

Exercise    You don’t have to train for a marathon, but regular, moderate exercise helps ease tension, improves sleep and self-esteem. Making exercise a habit is key.

Enjoy yourself    Taking the time for a favourite hobby is a great way of connecting with and nurturing your creative self.  

Visualization   Athletes achieve results by picturing themselves crossing the finish line first. Use the same technique to practice “seeing” yourself succeed in whatever situation is uppermost in your mind.

Maintain a healthy lifestyle    A good diet is often the first thing to go when we’re feeling stressed. Making a meal instead of buying one ready-made may seem like a challenge, but it will be probably cheaper and certainly better for you and the simple action of doing something good for yourself can soothe stressful feelings.

Talk about it    Sharing your troubles with a friend may help you to put things in perspective and to feel that you’re not alone. You may also learn some other ways to manage stress effectively.