Stress - Don't Let It Manage YOU!
April's CISM Stress Management Article
Have you ever thought about being controlled or managed by stress? Sounds odd in a way doesn't it? We know stress isn't always bad. In small doses it can help us perform under pressure and motivate us to do our best. But when we are constantly running in a crisis mode our mind and bodies pay the price. Look at some of these warning signs and symptoms and see if you see any in yourself:
Cognitive: Memory problems, inability to concentrate, poor judgement, seeing only the negative, anxious or racing thoughts, constant worrying.
Emotional: Moodiness, irritability or short temper, agitation, inability to relax, feeling overwhelmed, sense of loneliness and isolation, depression or general unhappiness.
Physical: Aches and pains, diarrhea or constipation, nausea, dizziness, chest pain, rapid heartbeat, frequent colds.
Behavioral: Eating more or less than usual, sleeping too much or too little, isolating yourself from others, procrastination or neglecting responsibilities, using alcohol, cigarettes or drugs to relax, nervous habits such as nail biting or pacing.
For a minute let's look at what stress does to us, our bodies, our relationships, our careers, our lives.
Physically - We know stress elevates our blood pressure which if not controlled puts us at risk for strokes and heart attacks etc. Digestive problems such as ulcers can develop as well as a suppressed immune system. Stress can speed up the aging process. Long-term stress can even re-wire the brain leaving us more vulnerable to anxiety and depression disorders.
Relationships - When we are stressed do we respond differently to the ones we care about the most? Are we irritable, frustrated, not the best partner we can be?
Careers - What about our concentration level and decision making? Is this impacted when we are stressed? Would we make the same decisions if our stress was managed?
So there it is - our bodies, our relationships, our careers - basically our lives. Stress invades every area of our lives. And it will manage us if we let it! So what can we do? Here are some ideas to consider:
Deep Breathing Exercises - I know it sounds corny but they are highly effective at reducing stress instantly. Breath in deeply through your nose and exhale slowly through your mouth. Be in a comfortable position if you can although I have seen it work while walking!
Exercise - We hear it all the time that it is effective in reducing stress but do we understand why or how it works? When we are stressed chemicals such as hormones, cortisol and adrenaline are elevated and create the "fight or flight" syndrome. This prepares our bodies to fight or flee by providing additional energy. But if we don't need this energy and it is not used, it is running through our bodies affecting our organs. Exercise depletes this energy.
Rest - Our bodies must have time to recharge.
Laughter - Never underestimate the power of a sense of humor.
Acceptance - Learn it. Life brings things we cannot change or control. For correctional professionals this can be very difficult. But when we stop "fighting" things we can't change or control, we instantly reduce our level of frustration.
Read - Use it as an "escape". I know the "E" word we don’t use! You can go anywhere you want to go by reading.
YOU Time - Walking, fishing, hunting, cooking, music, sports (watch or participate). Ladies, think about the manicures and pedicures. Think about how much better a parent, partner, friend, employee you will be when you are more relaxed.
Cry - who says it is bad? It is a powerful release of stress from our bodies. I know, not what you as a correctional professional want to be known for doing but IT HEALS.
Remember the GRATITUDE TEST from January? Sit down and list who and what you are blessed to have in your life. This can be very powerful. Look around, there is always someone who is hurting more than us.
Write or Journal - No it is not a "diary" thing. This can be very helpful in gaining a different perspective in things which can be uplifting.
Look at the BIG Picture - We know change is always going to happen. Some of you may remember the book "Who Moved My Cheese." It was a tool to help prepare us for change to come. Change is not negative. It is an opportunity for betterment and improvement. Granted it takes time to learn to be open and receptive to new things, that is where the acceptance comes in. It opens our world to possibilities and that changes our lives.
Think about it. Has Stress Managed YOU?
To see previous CISM articles, click on the links below.
The Impact Listening has on Our Lives
Relationship Wellness
Setting Goals and Priorities
By Angel Martin, MSW, GSW Senior Manager, Critical Incident Stress Management
The mission of the Critical Incident Stress Management (CISM) program is expanding to include topics that may be of interest to staff dealing with stress in everyday life, and not just at work.