STRESS CONTROL

The harmful effect of stress is a topic attracting a great deal of earned attention these days. It can ruin your health and your life.

Medical experts, worldwide, discover more links every day between stress and illness, both physical and mental. The ability to "cope" has become a desirable, if not necessary, key to surviving in today's world.

Actually, you are under stress every time you are required to adapt or adjust to personal, social, and environmental influences, whether positive or negative. In today's environment, the most common and cumulatively taxing source of stress is the constant change we must adapt to.

Even events we think of as ordinary milestones can be sources of stress: marriage, a promotion, buying a house, etc. These are called developmental stresses. When too many of these occur at once, or in rapid succession, we find it difficult or impossible to cope and stress results.

In addition to developmental stress, there is stress related to the environment -- smog, traffic jams, noise, weather, etc. There is stress generated by emotions -- worry, self-doubt, marital strife, etc.

But all stress isn't bad. Everyone needs some degree of stress to meet change and conflict with assurance and motivation. However, too much stress over a long period of time can cause real problems.

When the body is under pressure, stress-related chemicals pour into the blood stream, muscles tense, and the heart rate and blood flow to the brain increase. More oxygen is required.

We often store stress rather than release it as it occurs. Storing stress leads to depression, insomnia, irritability, anxiety, backaches, headaches, gastrointestinal problems and asthma attacks. Stress has been linked to heart disease, high blood pressure, ulcers, some cancers and other serious health problems.

Whether you are the type of person who handles stress and tension successfully or the type who reacts strongly and inappropriately to every trivial upset, being aware of how stress takes hold is the first step toward coping.

Even seemingly small pressures and demands can drain your internal resources. When faced with a real crisis, you may not have "coping resources" on which to rely. Learning to effectively deal with small and recurring stresses on a daily basis is the key to your personal stress-management program.

Begin by increasing your body awareness. Recognize stress signals before they become too detrimental.

Obviously, these signals differ with each individual; however, you may experience one or more of the following physical indications: Sweaty, cold palms, muscle tension, rapid heartbeat, shallow breathing, hyperventilation, acidic stomach, general feelings of weakness, or high blood pressure (which cannot be detected unless it's checked).

Remember that sources of stress can be internal or external. You may find that poor communication is a major source of stress, related to the anger, hurt, or frustration felt due to the actions of another.

Unreasonable self-expectations are often found to be internal sources of stress resulting from a poor or unrealistic self-image (see Unit VIII).

Once you've become aware of your own stress signals and their probable sources, work to eliminate or change the sources; or modify your responses. Indeed, any external sources of stress cannot be eliminated or changed, i.e., bad weather, a rude co-worker, car trouble, etc.

A stress-free life is neither possible nor even desirable.

However, learning to use self-hypnosis for stress reduction can aid you in achieving the deep relaxation necessary to prevent stress build-up.

The more time spent in the relaxed state the less time you are subject to the effects of tension; obviously, you cannot be relaxed and tense at the same time

Imagination and visualization again play an important role when using hypnosis to alleviate or reduce stress. When you are deeply relaxed, use the visualization process to do one or more of the following exercises:

1. Imagine yourself feeling the way you do after a very rewarding physical activity, such as running, bowling, tennis, swimming, dancing; actually feel the sense of physical well being.

2. Visualize your favorite animal playing or relaxing on a clear day; feel the carefree happiness of playing and the peaceful, not-a-care-in-the-world relaxation.

3. Visualize the bottom of your file basket or in-box as being empty, and feel the sense of completion.

4. Imagine that you are tasting your favorite fruit or smelling your favorite scent. Savor the taste or scent and feel yourself relax.

5. Visualize your favorite color and let it spread throughout your body and mind. Feel the wave of pleasant relaxing.

6. Tune in with your mind's ear to your favorite piece of music and feel the soothing wave of peace and relaxation

7. Let your mind's eye take you to a place where you feel safe, secure, serene and happy; your personal, private paradise. Visualize yourself doing something you thoroughly enjoy, or see yourself completely relaxed and content.

It is well known that exercise is probably the most widely practiced stress reduction activity in America. A regular exercise program along with a good diet can help keep the body less susceptible to stress-related illness.

Chemicals introduced into your body can cause stress too, so consider your use of caffeine, alcohol, nicotine, salt and sugar when determining the sources of your stress. While formulating your stress-reduction suggestions, remember to incorporate various habit changing ideas relating to exercise, diet and the use of chemicals.

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