Tips for coping with stress

Coping with stress is easier when you identify your stress triggers, manage your time well, and take steps to curb job burnout.

In small doses, stress is a good thing. It can energize and motivate you and perhaps even prevent or delay certain types of damage to your cells. But prolonged or excessive stress — the kind that overwhelms your ability to cope — can take a severe psychological and physical toll. High stress levels have been linked to depression, anxiety, cardiovascular disease, musculoskeletal problems, an impaired immune system and cancer.

The following tips may help reduce your stress.

· Keep a stress journal. For one week, note which events and situations cause a negative physical, mental or emotional response. Record the day and time. Give a brief description of the situation. Where were you? Who was involved? What seemed to cause the stress? Also, describe your reaction. What were your physical symptoms? How did you feel? What did you say or do? Finally, on a scale of 1 (not very intense) to 5 (very intense), rate the intensity of your stress.

· Make a list of all the demands on your time and energy for one week. Some examples may include your job, volunteer work, driving kids to after-school activities or caring for an elderly parent. Then, on a scale of 1 (not very intense) to 5 (very intense), rate the intensity of stress that each demand causes.

Sit down and look at your stress recordings. Pay particular attention to events that you ranked as very stressful. Select one of them to work on using problem-solving techniques. That means identifying and exploring the problem, looking for ways to resolve it, and selecting and implementing a solution.
Suppose, for instance, that you're behind at work because you leave early to pick up your son from school. You might check with other parents to see if your son can ride with them. Or, you might come in early, work through your lunch hour or take work home to catch up. The best way to cope with stress is to try to find a way to change the circumstances that are causing it.

Improve your time management skills

Effective time management skills can help you identify goals, set priorities and minimize stress in your life. Use these tips to improve your time management skills and lower your stress level.

· Create realistic expectations and deadlines for yourself, and set regular progress reviews.
· Throw away unimportant papers on your desk.
· Prepare a master list of tasks. Throughout the day, scan your master list and work on tasks in priority order.
· Use a planner. Store addresses and telephone numbers there. Copy tasks from your master list onto the page for the day on which you expect to do them. Evaluate and prioritize daily.
· For especially important or difficult projects, reserve an interruption-free block of time behind closed doors.

Extinguish job burnout

Nowhere is stress more likely than in the workplace. Twenty-five percent of people say that their job is the primary stressor in their lives. And the vast majority of workers believe that on-the-job stress is worse today than it was just 10 years ago.

Job stress can affect your professional and personal relationships, your livelihood, and your health.

Here are strategies you can use:

· Identify the source of the problem. Whether it's an unrealistic workload, job insecurity, inadequate compensation, office politics or a hostile work environment, you need to figure out what's making you miserable at work and then take steps to deal with it.
· Develop friendships at work and outside the office. Sharing unsettling feelings with people you trust is the first step toward resolving them. Minimize activities with "negative" people who only reinforce bad feelings.
· Take time off. Take a vacation or a long weekend. During the workday, take short breaks.
· Set limits. When necessary, learn to say no in a friendly but firm manner.
. Choose battles wisely. Don't rush to argue every time someone disagrees with you. Keep a cool head, and save your argument for things that really matter.
· Have an outlet. Read, enjoy a hobby, exercise or get involved in some other activity that is relaxing and gets your mind off work.
· Seek help. If none of these things relieves your feelings of stress or burnout, ask a health care professional for advice.


Source : Mayo Clinic staff (MayoClinic.com)

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Ten Tips for Single Parents

1. Ask for help if you need it. Remember that it is a sign of strength, not weakness, to seek help and accept it when problems are overwhelming . Seek out professional counselors in your community, or from PWP and friends.

2. Allow yourself and your children time for readjustment.

3. Remember that a single parent home doesn't have to be harmful to your children and don't attribute all difficulties to your single situation. Whether you are the visiting parent or the primary rearing the children, your ability to cope makes an important difference.

4. Allow bitterness, jealously, blaming, revenge, and self-pity to disappear from your life. Such emotions drain energy from the important tasks of building a good home for your children and a new life for yourself.

5. Allow your children to respect and love the other parent. Don't belittle the parent or involve the children in battles, or force them to "choose." Remember that the children's feelings and perceptions of parents are not the same as those of the spouse for a spouse.

6 . Try to remember the positive parts of your marriage, but without living in the past. Share the good memories with your children.

7. Make sure your children understand that they did not cause the single parent situation and that they are not being rejected by the other parent. Make sure they know you won't abandon them and that you will be able to care for them.

8. Be open and honest; share your feeling with your children and let them share theirs with you. But don't impose your feelings, or demand their confidences.

9. Make an effort to think of yourself as an individual and not part of someone else. Examine old feelings of dependency and neediness. The value you place on yourself will be reflected in your children's sense of self-worth.

10 .While it's easy to become wrapped up in your children, take some time for yourself. Use your single status as an opportunity for growth and development. Make each day count by trying something new or making new friends. Remember that your situation will change old relationships and will lead to new ones.

Source : A Better Child ( education .com)

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