US.Gov has posted a list of several popular New Year's resolutions. Among them is stress management. As I pondered, I realized that your productivity level is greatly increased when you are able to manage the stress levels in your life. As leaders of small groups, this is one area that I believe would help each one of us to become more productive in the New Year. Prayerfully, you will be able to share some of these practical management tools with your groups. God Bless, and Happy New Year!
Manage Stress
Preventing and managing stress can help lower your risk of serious health problems like heart disease, high blood pressure, and depression. You can prevent or lessen stress by:
- Planning ahead
- Preparing for stressful events
Some stress is hard to avoid. You can find ways to manage stress by:
- Noticing when you feel stressed
- Taking time to relax
- Getting active and eating healthy
- Talking to friends and family
What are the signs of stress?
When people are under stress, they may feel:
- Worried
- Irritable
- Depressed
- Unable to focus
Stress also affects the body. Physical signs of stress include:
- Headaches
- Back pain
- Problems sleeping
- Upset stomach
- Weight gain or loss
- Tense muscles
- Frequent or more serious colds
What causes stress?
Stress is often caused by some type of change. Even positive changes, like marriage or a job promotion, can be stressful. Stress can be short-term or long‑term.
Common causes of short-term stress:
- Too much to do and not much time
- Lots of little problems in the same day (like a traffic jam or running late)
- Getting lost
- Having an argument
Common causes of longer-term stress:
- Divorce or problems in a marriage
- Death of a loved one
- Illness
- Caring for someone who is sick
- Problems at work
- Money problems
What are the benefits of managing stress?
Managing stress can help you:
- Sleep better
- Control your weight
- Get sick less often and heal faster
- Lessen neck and back pain
- Be in a better mood
- Get along better with family and friends
Take Action!
Being prepared and in control of your situation will help you feel less stress. Follow these 9 tips for preventing and managing stress.
1. Plan your time.
Think ahead about how you are going to use your time. Write a to-do list and decide which tasks are the most important. Be realistic about how long each thing will take.
2. Prepare yourself.
Prepare ahead of time for stressful events like a job interview or a hard conversation with a loved one.
- Picture the event in your mind.
- Stay positive.
- Imagine what the room will look like and what you will say.
- Have a back-up plan.
3. Relax with deep breathing.
4. Relax your muscles.
Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax.
5. Get active.
Physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood.
- Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking.
- Be sure to exercise for at least 10 minutes at a time.
- Do strengthening activities (like sit-ups or lifting weights) at least 2 days a week.
6. Eat healthy.
Give your body plenty of energy by eating fruits, vegetables, and protein.
7. Limit alcohol intake.
Don’t use alcohol and drugs to manage your stress. If you choose to drink, drink only in moderation. This means no more than 1 drink a day for women or 2 drinks a day for men.
8. Talk to friends and family.
Tell your friends and family if you are feeling stressed. They may be able to help.
9. Get help if you need it.
Stress is a normal part of life. But if your stress doesn’t go away or keeps getting worse, you may need help. Over time, stress can lead to serious problems like depression, post-traumatic stress disorder (PTSD), or anxiety.
- If you are feeling down and hopeless talk to a doctor.
- If you are feeling anxious talk to a medical professional.
A mental health professional (like a psychologist or social worker) can help treat these conditions with talk therapy (called psychotherapy) or medicines.
Lots of people need help dealing with stress – it’s nothing to be ashamed of.
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