Coping with worry and tension
Excessive worry can cause physical, emotional and behavioral disorders that can affect your health, peace of mind and personal and professional relationships. Worry can cause minor illnesses and contribute to potentially life-threatening diseases like high blood pressure, heart disease or diabetes. It is sometimes unavoidable and will affect most of us at some point in our lives, so it is important to identify ways to help you manage stress.
What are your symptoms? The following list of symptoms contains the most typical reactions to excessive worry and tension.
Physical
Headaches
Pounding heart
Fatigue
Teeth grinding
Insomnia
Restlessness
Increased alcohol use
Colds
Drug and tobacco use
Digestive upset
Weight change
Neck and shoulder aches
Mental/emotional
Forgetfulness
Confusion
Poor concentration
Low productivity
Boredom
Negative attitude
Easily discouraged
Anxiety
Irritability
Depression
Mood swings
Angry/irritable
Sometimes, you may not be aware of these symptoms. Ask your spouse, family or friends if they have noticed any of these symptoms in you.
How can I relax?
There are several ways to relax. One way is to practice relaxation exercises such as deep breathing, meditation and muscle relaxation. Some people use a method called guided imagery, where they imagine themselves someplace serene and peaceful. Others enjoy doing yoga or other exercises to help them relax.
Whatever you decide to do, make sure you have a quiet location that is free of distractions. Sometimes, taking a bath or creating a peaceful atmosphere with scented candles and soothing music can ease tension.
Other ways you can reduce the amount of unnecessary worry and keep it under control are:
Schedule your time realistically and include time for the unexpected and for you to relax
Remind yourself that it is OK to say “no” to tasks that do not fit into your schedule
Remember to take occasional short breaks
Break down major tasks into smaller parts. After completing one task, do another and so on
Plan the week or month ahead to anticipate peak times of stress and plan accordingly
You will be better able to cope with worry and tension by following these simple steps and experiencing better health and improved relationships.