Stress Effects 2: Tactics To Stave Off Stress

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Fatigue, chronic pain, pimples, weight gain, heart disease-the reality of prolonged exposure to stress is not a pretty picture. So what can you do to stop stress from physically and emotionally dragging you down? Read on to discover a few tried and true tactics to stave off stress's negative effects.

Forgive, even if you can't forget. If emotional baggage is weighing you down, why not throw it overboard? Whether you're upset with a colleague, family member or even yourself, hanging on to negative feelings can keep you 'stuck' in stress indefinitely. While you may not ever be able to forget the action or event that upset you, forgiving it-or at the very least 'letting go' of the negative energy it has created-will help you feel lighter and more positive.

Step away from your desk (or line, or counter). Instead of stewing in stress, give yourself a brief break to decompress, clear your head and calm down. Even a few minutes alone can help you find your cool and restore sapped energy.

Laugh it off. It turns out there's actually science to support the saying, "laughter is the best medicine." Studies suggest a good chuckle can reduce stress hormone levels-such as adrenaline and cortisol-and boost your immune system. Put a humorous spin on workplace antics (when you'd normally release a stressed out sigh), share a funny story with a colleague, or take a minute to check out your favorite comic strip.

Enlist help. Feel like you've got the weight of the world on your shoulders? Don't be afraid to ask for support when you need it. There may be many people-whether colleagues, friends or family-willing to help you lighten the load. Many people wrongly believe asking for help is a sign of weakness, instead of what it really is: a clear understanding of your own capabilities.

Create a de-stress ritual. Whether it's listening to a relaxation tape on your commute, doing a crossword puzzle on your break or swinging clubs at the driving range after work, find ways to integrate a little rest and relaxation into your daily schedule. Focusing on an activity you enjoy that is completely separate from work and life pressures will lift your spirits, recharge your batteries and help keep stress at bay.

Break it down. When the going gets tough, the tough make lists. Have a huge project looming that's causing your stomach to knot and fists to clench? Instead of fretting over the enormity of the job before you, make a task-by-task list of the steps needed to get the job done. Breaking larger responsibilities into smaller, more manageable chunks will prevent you from feeling overwhelmed by reminding you of the process and helping you track your progress in a clearly defined way.

Exercise. Regular physical activity not only helps you blow off steam, improve your physical health and keep you trim, it can also increase levels of mood-enhancing endorphins in the brain. Think you're too busy to squeeze in a workout? Studies suggest short 10-minute bursts of physical activity throughout the day are just as effective as longer exercise stints at once. If you're pressed for time, try decompressing by taking a stroll on your lunch break, getting off a few transit stops early and walking the rest of the way, taking the stairs instead of the elevator or cycling to work. Remember also to consult a physician before starting any new exercise program.

Talk it through. Keeping concerns bottled up inside can not only leave worries to eat away at you, they can sometimes cause you to perceive small problems on a much grander scale. Sharing troubles with a close colleague or friend can help you release stress and provide a different perspective on challenges you're facing. If, however, you feel uncomfortable sharing these issues or feel they're too overwhelming to unload on a friend or co-worker, consider seeking support from your Employee Assistance Program (EAP) provider. Your EAP can provide you with the customized help you need to identify stressors in your life and discover realistic solutions to minimize their negative impact.

It's not always easy to stop stress from getting the better of you. But with a little self awareness, a positive attitude and the right support you can send chronic stress-and the physical and emotional baggage that goes with it-packing.