Stress and Management

 

Overview

Signs and Symptoms of Stress

Managing Stress
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Talk to People about Your Concerns:  Address negative or confusing feelings by talking about it with someone who can really listen to you.  Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good.  Very often the listener may not help in any practical ways, but the process of ventilating and expressing your doubts, fears and feelings help you work through your stress.  It also provides you with a different point of view. You will probably find the solutions yourself.  Joining a Caregiver Support Group is a good way to share your experiences and learn from others.  Click here to find a support group.

Plan Your Time:  Good time management helps you complete your tasks within the given time.  Be more organised and decide what to do first.  List what you have to do according to their importance.  Decide how much time you need for each job and then stick to your plan.  Always complete one task before starting another. Remember, do not spend too much time on some activities at the expense of other important tasks. Try to take less time to do each task, without compromising on quality.

 
Exercise Regularly:  Aerobic exercises, jogging, and involvement in games are useful means to cope with stress.  Choose something that is most fun for you so that you will likely stick with it.  Even a small amount of exercise every week can help you recharge your energy.  Take initiative to stick with an exercise plan.
 

 
Arrange for Relief from Constant Caregiving Responsibilities:  It is important that you have your own quality time every week, doing exactly what you like to do. This is especially so if you are caring for the person over a long period of time.  Ask for free relief from your family members, friends or volunteers.  They can help by taking over your duties, for instance, for a few hours or a few days a week. Alternatively, you may engage private nurses through paid services from the local Nurse Agencies.  These agencies can provide  you nurses for overnight or even 24-hour care if required.  Refer here for services that can facilitate your caregiving roles.
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Change How You Respond to Difficult Situations:  Deal constructively with negative feelings.  Learn to think positively.  Do not promise too much. Give yourself enough time to get things done.  Control what you can and leave behind what you cannot control.  Learn to say "no." Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.  If you cannot cope, ask for and accept help.  Give yourself credit, not guilt.
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Adopt Right Breathing Technique:  Proper breathing allows better carbon dioxide-oxygen exchange in your blood, which leads to a feeling of relaxation.  It requires the use of the diaphragm muscle, taking a deep breath by expanding the whole chest and abdomen, and breathing more slowly.  A common mistake in breathing is pulling upward your shoulders and upper chest to inhale.  When you do this, less oxygen reaches your bloodstream and brain.  The result is often that your heart rate goes up and you become more tense.  To understand how proper breathing feels, either lie down or sit, and place one hand on your abdomen and the other on your chest.  As you breath in, the hand on your abdomen will rise but the hand on your chest should barely move.
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Practise Mind-Calming Techniques:  These relaxation techniques allow the mind to be totally rid of distracting thoughts.  Yoga is a wonderful way to relax your body and release stress by using breath, movement and body control. Meditation helps you relax your mind and body and develop greater control over your thoughts and worries.  You can also easily practice relaxation techniques at a quiet place by just thinking for a few minutes of an image that relaxes you.  This maybe a beach with a warm breeze or a happy memory.  Another simple way to calm your mind is to distract yourself.  Go for a movie, play a sport, immerse yourself in a hobby, or listen to your favorite music are good ways to calm your mind.
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Eat Right:   Eat and drink sensibly.  Do not stop eating when you are stressed. This is because when your body is deprived of nutrients for a long period of time it too becomes stressed.  Try to fuel up with fruits, vegetables, and proteins.  Good sources of protein can be peanut butter, chicken, or tuna salad.  Eat whole-grains, such as wheat breads and wheat crackers.  It has been known that certain foods can help reduce stress, like complex carbohydrates (examples pasta and potatoes) that are more slowly absorbed.  Stay away from sugary snacks.  Watch the coffee and the hidden stimulants in things like medicines, soda and some of the bottled waters that contain excessive caffeine.  Alcohol and food abuse may seem to reduce stress, but it actually adds to it.

Have Adequate Sleep and Rest:  Sleep and rest are important for our body to function efficiently. Like a machine, our body undergoes wear and tear daily and adequate sleep and rest helps to rejuvenate the mental and physical functions.

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Simple Relaxation Techniques

The following are some simple relaxation techniques that you can try doing at home.  They help to relieve tension and clear your mind.

Deep Breathing Exercise:

Muscle Relaxation:

Mental Relaxation:

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