How To Recognise and Avoid Stress

By Soraya Shaw Communications and Performance Business Coach

In the UK it's estimated that 5 million adults feel very or extremely stressed by work, and this figure doesn't include those who feel stressed by the whole pressure of the myriad of roles they play in their daily lives!

So what is stress? How can we recognise it and how can we reduce stress in our lives? It's a huge subject and so this will only be an overview.

The Government defines stress as 'The adverse reaction people have to excessive pressure or other types of demand placed on them'. I'm sure we have all experienced this feeling at sometime or another, and how we cope depends very much on the type of people we are.

So is all stress bad for us? Well no. There are two forms of stress, 'Distress' which is potentially harmful to us and 'Eustress' which can be positive in helping us to stretch ourselves and achieve our potential. Most of us would call this form of stress 'Pressure' and many of us thrive under pressure and know how to manage it.

How do you recognise harmful 'distress'. There are 4 signs:

• Physical - Symptoms include chest pain, palpitations, weight loss or gain, fainting, nausea etc.
• Emotional - Symptoms include mood swings, feeling drained or having no enthusiasm, lack of self-esteem, increased worrying, withdrawal etc.
• Cognitive - Symptoms include negative thoughts, can't trust anyone, what's the point, I should be able to deal with this etc.
• Behavioural - Symptoms include increased consumption of alcohol/drugs, change in sleep patterns, irritability, not looking after oneself etc.

If you, or someone you know is experiencing these signs and symptoms seek professional help.

For the rest of us how can we limit stress in our lives? Here are some suggestions, but most people could add more if they were to stop and think about it.

1. Plan your time and be clear about your priorities. Decide what the important things are that need your attention and give them 100% of your attention. So when you are at work focus on work, and when you are at home, switch off from work and really enjoy being with your family or loved ones.


2. Control your worries. Remember we are not super human. Concentrate on what you can control and put to one side what you can't. Focus on what you can learn from a situation or challenge and break it down into manageable steps.


3. Identify what makes you distressed. Ask yourself 'What is it specifically?' 'How have I dealt with this before?' 'What can I do to make it easier/control it?' The more specific you are the more you can do something about it.


4. Be honest. Both to yourself and to others. Don't over promise, better to over deliver than to fall short. Talk with your family and colleagues about what you need to focus on, and what this will mean to them and to you. If everyone is in the picture you can avoid putting too much unnecessary pressure on yourself.


5. Take time out. If relaxing to you means reading a book, having a relaxing bath or taking up a new hobby then do it! Make the time. Be aware of what relaxes you or has relaxed you in the past and reintroduce it into your life.


6. Your body is what you put into it. Focus on eating a healthy and well balanced diet - it's the fuel that keeps you strong.


7. Exercise those muscles. Exercise helps eliminate stress hormones and raises your energy. So whether it's exercising in front of your mirror or a run on the beach its value cannot be underestimated.


8. Laugh, smile, tell jokes. This stimulates your immune system and it's fun! Did you know that children laugh on average 300 times a day, and we only laugh 5 times.


9. Is the glass half full or half empty? Which type of person would you rather spend time with? Dwell on the positives not negatives and avoid people who bring you down, spend time with people who lift you up.


10. Develop an infrastructure. Yes, it is good to talk. Find a mentor, get a coach or develop a like-minded network where you can share experiences, explore ideas and feel supported.

Copyright Springboard Coaching 2005