7 Tips to Eliminate Stress

By Tom Perkins

Over fifty years ago, Dr. Hans Selye coined the term "stress". Since that time, its impact on the human body has become a well-recognized and studied condition. So, what have we learned in the last fifty or so years since stress first showed up on our radar?

We've learned that stress is hard to define because it can mean different things to different people. For example, the mere thought of standing in front of a large crowd to give a speech can send one individual's heart into overdrive. For another, it registers as a non-event. However, that same person may spend more than one sleepless night agonizing over an upcoming job interview.

We know that stress can exhibit itself through physical, mental, emotional and behavioral symptoms such as headaches, an inability to concentrate, depression, irritability, eating more or less, nail biting, etc. In fact, there are well over 50 recognizable signs and symptoms of stress which unfortunately can also be caused by other psychological and physical problems.

We recognized that stress can contribute or lead to coronary disease, stroke, immune disorders, gastrointestinal problems, eating problems, diabetes, sleep disturbances, sexual reproduction dysfunction and more. Is it therefore surprising to learn that between 75 to 90 percent of all visits to our primary care doctors are a result of stress related problems, or that the physical symptoms of stress costs the U.S. over $200 billion a year?

We hear the research and the shocking statistics which show stress levels are escalating not only in adults, but in children, teenagers, college students and the elderly. We even understand the reasons why: job stress, increased crime, violence, threats to personal safety, peer pressure, unhealthy lifestyle habits, social isolation, etc. Yet, we seem to have accepted the idea that stress is a part of our lives and we just need to learn to accept it. Do we really want to live like that? Do we want our children to learn to "cope" with stress?

The majority of Americans are concerned about the level of stress in their everyday lives, but seem to falter when it comes to understanding the four types of stress and how each impacts us. Acute stress is the most commonly recognized. Typically, when you experience this type of stress you know exactly what is causing it. For example, you could have been involved in a car accident, walking down the aisle to get married or listening to your boss tell you that your project deadline has been moved up to this afternoon instead of next week. Luckily, this type of stress tends to abate once the stressful event has concluded and your life returns to "normal". Because the effects of these stressful events are relatively short term, the stress will usually not cause severe or permanent damage to your body.

The second type of stress is called episodic acute stress. This type of stress is more habitual. A person who suffers from episodic acute stress lives a life that can best be described as chaotic and out of control. They always seem to be facing some type of stressful situation. Type A personalities and worry warts are prone to this type of stress and unfortunately because they live this type of stressful lifestyle, it's more difficult for them to recognize it as such. People with episodic acute stress experience persistent tension headaches, migraines, hypertension, chest pain, and heart disease and are often extremely resistant to the idea of seeking help. In most cases, it's only after they are promised relief from their symptoms that they seek professional help.

The third type is called chronic stress and it is described by the American Psychological Association as unrelenting demands and pressures for seemingly interminable periods of time. In short, it wears you down, day after day, year after year. This type of stress tends to be dangerous because most people who suffer from it have gotten use to it and ignore it. Unbelievably, they even forget about it. Chronic stress kills through suicide, violence, heart attack, stroke, and, possibly, even cancer.

Finally, there is traumatic stress which is a form of severe stress resulting from a catastrophic event or from an intensive experience such as a natural disaster, a life threatening accident, war and/or combat, or a sexual assault. Individuals suffering from this form of traumatic stress are often diagnosed with Post Traumatic Stress Disorder (PTSD). Depression, hallucinations, flashbacks, nightmares, irritability, anger, and emotional detachment are just a few of the symptoms experienced. While treatable, it usually requires the assistance of trained professionals.

Some types of stress can prove deadly if left untreated. The important thing to do is to seek professional help if you think you have a serious stress problem. For many of us, we can also apply a variety of techniques to reduce or control the stress in our lives. Different techniques will work for different people. Finding the right combination of what will work in your life may take a little time, but can make a world of difference in the long run.

1. Set realistic goals. Goals are a great thing. They keep us focused and on track. However, they need to be realistic and grounded in what we know we can truly achieve.
2. Meditate. Simply sitting quietly and reflecting for 10 to 20 minutes a day can offer relief from a stressful day and even increase your tolerance in dealing with future stress.
3. Exercise. Regular exercise of only 20 to 30 minutes a day can reduce stress. This doesn't mean you need to join a gym or rush out and buy a tread mill. It simply means get up and move -- talk a walk or a bike ride, go for a swim, jog around the block -- just move.
4. Eat plenty of fruits and vegetables. The antioxidants and other ingredients found in fruits and vegetables assist in counterbalancing the inflammatory proteins the body produces under stress.
5. Accentuate the positive. Negative thinking can be damaging both physically and mentally especially when done on a consistent long term basis. On the other hand, maintaining a positive mind frame can actually reduce our stress levels, allow us to cope better, and even contribute to longer life. So, learn to put a positive spin on things. Instead of saying, "I'm never going to learn how to manage my stress." think, "I'm going to try to learn how to manage my stress."
6. Learn to care for yourself. For many of us, we tend to fall down on the job when it comes to devoting time to making sure we are eating regularly, balanced meals, getting enough sleep, quitting smoking, and/or eliminating excessive alcohol or caffeine use.
7. Take your vacation. The U.S. Bureau of Labor and Statistics found that approximately 574 million vacation days go unused by American workers each year. Vacations allow us time to recover from stressful periods in our lives and recharge our batteries. They're a must.

Eliminating stress completely from our lives is probably never going to happen. We live in a world that is fast paced and constantly changing. The probability of many of us chucking our current lives in for a shack on the beach in some remote region are pretty slim. That means we need to learn to find ways to cope with our lives in such a way that it doesn't end up killing us. Learning to not only recognize what stresses us out, but how to control it is paramount. Incorporating these or other techniques into your life can definitely make a major difference.

Tom's Life Strategies Website: www.lifestylesolutionsinstitute.com

Tom can be reached at: thecoach@lifestylesolutionsinstitute.com