No matter what your occupation or economic status, everyone suffers from some level of stress. The elimination of all stress is impossible, but managing the stress and your response to it is imperative. Ignored, stress can wreak havoc on your mental, emotional and physical health. According to the Mayo Clinic, the effects of stress can include heart disease, decreased immunity, depression and forgetfulness, just to name a few. On the job, stress can lead to injury, violence, and as cited by the National Institute for Occupational Health and Safety, there is even a designated heart condition that results from work-related stress called "occupational heart disease." While there is no panacea there are ways to reduce the effects of stress on your body and your life. The answer is a self-care support plan centering on the mind, body and spirit.
Stress Reduction
The first step in managing stress is reducing it. Take a stress inventory and evaluate what you can change about the stresses in your life. It can be as big as changing jobs or careers or as little as letting your 7-year-old fold the towels in an origami swan. Ask yourself three things: Is it necessary? Does this improve or hinder my life/schedule? Does this make me happy?
If the stresses are necessary or add improvement or happiness to your life, move on to managing them. If it they are unnecessary, hinder you or make you unhappy, it's time to work on solutions for eliminating them.
Don't be afraid to ask for help from a licensed mental health counselor or life coach. These professionals can help you manage stress and learn specific coping skills for the situations we cannot change.
The Plan
Your self-care system should consist of the three levels of the self: the mind, body and spirit. Start making a list of things that nurture each area that you specifically enjoy and place this list in an area easy to access no matter where you are. For example, you can store the list on your mobile phone notepad, on the refrigerator, or several places around the home and office.
The Mind
The mind is addressed first because what we think is what we manifest. Any change we make is the result of awareness. Write down at least 10 things you enjoy that settle or nurture your mind. This could be meditation, deep breathing, crossword puzzles, reading or listening to audiobooks or music. Do at least one of these activities each day to nourish the mind.
The Body
On your second list, compile activities that you enjoy that get you moving. Have a variety of activities that vary in length and require little time, money and/or equipment. For instance, when you need a break at the office but only have five minutes, maybe a walk around the building or some stretches at your desk will do the trick to relieve some stress.
Even a self neck massage can provide immediate stress relief. Other items you might add are dancing, massage, yoga, walking and other various forms of exercise you enjoy. Focused meditation for body relaxation is another great method and many guided meditations can be found online in mp3 format to plug right into your mp3 player. Make sure to do at least one of these a day.
The Spirit
The third list should consist of items to connect with your spirit. This means engaging in the moment. Perhaps your faith provides outlets and ideas for your list or just connecting with loved ones or with nature. Connecting with your spirit serves as a reminder of the more important things in life: the main reasons we go through the motions of living every day.
When we disconnect from our spirit we get caught up in the mundane daily activities and allow stress to surmount. Meditation serves to connect with the spirit as well as prayer, or sending a hand-written note to a loved one.
Giving always serves the spirit when it is done without strings or expectations. Consider adding volunteering to your list at least on a monthly basis. Do at least one activity for your spirit daily.
Balance
There is no quick fix for stress in general, but with this plan you can access many levels of stress relief when and where you need it. With daily attention to all three levels of the self, matters that are not as important will recede and allow you to focus on the things you care most about, preserving your quality of life for years to come.
