Stress Management

I know! Not your favorite topic. I hate when people tell me to “chill, “or “relax.” My worst is: “it will all work out in the end,” that’s very nice but there’s the before and during stress to get through first. 

As there is no known cure for IBS, current treatment focuses on managing symptoms through lifestyle modifications. Stress reduction is often helpful in reducing IBS symptoms.

There are many different techniques and methods out there for stress reduction and managing stress.

The strategies I am going to talk about are from an article on  Helpguide.org.

Managing stress is all about taking charge: of your thoughts, emotion, schedule, and the way you deal with problems.

You first want to start with identifying the sources of stress in your life. Try to think of the true source of the stress. For example it may be your procrastination rather than the actual task that causes the stress.  You can do this by starting a Stress Journal (or not!-maybe just take some time to think things through). Write down: what causes your stress, how you felt, both physical and emotionally, how you acted in response and what you did to make yourself better. 

Dealing with Stressful Situations: The Four A’s

Change the situation: Avoid the stressor Alter the stressor

Change your reaction: Adapt to the stressor Accept the stressor

Stress management strategy #1: Avoid unnecessary stress

· Learn how to say “no”-know your limits and stick to them. In your personal life or professional life, refuse to accept added responsibilities.
· Avoid people who stress you out-If someone consistently causes you stress, limit the amount of time you spend with them or end the relationship entirely. (ok! I know this doesn’t exactly work with family but…) If you argue about the same subject repeatedly with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
· Pare down your to-do list- Take a look at your schedule, responsibilities and daily task. Drop tasks that are “should” and stick to the “musts.”

Stress management strategy #2: Alter the situation

· Express your feelings instead of bottling them up-communicate your concerns in an open and respectful way.
· Be willing to compromise-when you want someone to change their behavior, be willing to do the same. When you both bend a bit you’ll find the middle ground.
· Manage your time better-when you’re stretched too thin and running behind, it’s hard to remain calm and focused. Planning ahead and being sure not to overextend yourself can alter he amount of stress you’re under.

Stress management strategy #3: Adapt to the stressor

· Look at the big picture- take a minute and ask yourself how important it is in the long run. Will it matter in a month? A year? Is it worth being upset over?
· Adjust your standards-do not set yourself up for failure by demanding perfection. Set reasonable standards for yourself and others.
· Focus on the positive-when stress gets you down, take a moment and think of the things you appreciate in life.

Stress management strategy #4: Accept the things you can’t change

· Don’t try to control the uncontrollable-many things in life are beyond our control. Rather than stress over them, roll with them and focus on the things you can control.
· Look for the upside-As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth.
· Learn to forgive-People make mistakes, they are not perfect. Let go of anger and resentment. Forgive and move on.

 
Stress management strategy #5: Make time for fun and relaxation

Yeah! It is important to set aside time for relaxing. Choose your favorite thing to do, go for a walk, hang out with friends, read, get a massage, listen to music…

Stress management strategy #6: Adopt a healthy lifestyle

·         Exercise regularly-Call me if you need a personal trainer!

·         Eat healthy!

·         Get enough sleep!