Do you remember how ‘stress’ was a hot topic of the 1980s? Everyone was suffering from it and getting tests. Stress, unfortunately, didn’t disappear with bat-wing sleeves and shoulder pads — quite the opposite. Increased technology, heightened expectations and lifestyle demands have increased our potential stress load. And the effects of it remain a hazard to both our physical and mental health. However nowadays, although we may still say, “I’m stressed out”, we seem to accept it as a given, a way of life. But it’s not a healthy one.Continuing our look at health and well-being, today we’re exploring a cornerstone of healthy emotional function: stress management.A bit of background. What is stress?Stress is our normal physical response to any perceived threat or something that upsets our balance (real or imagined). Our defence/protection mechanism is to release hormones and chemicals (adrenalin and cortisol) into our system, which give us the extra edge for that instinctive fight or flight response. A burst of stress works well to sharpen our concentration, make us more alert, give us strength and energy to get that project done, focus to hit that winning ball etc.However, the body doesn’t distinguish between physical and psychological threat, and with our busy lives whether it be traffic jams, work deadlines, relationship tensions, financial worries etc our bodies can end up functioning in a constant state of emergency. This overload of stress can affect the mind, body and behaviour in different ways (none of them good).Symptoms can include: elevated heart rate, inability to concentrate, poor judgement, moodiness, irritability, physical aches and pains, digestive complaints, reduced immunity, disruptions to eating/sleeping patterns, nervous habits, procrastination, growing dependency on stimulants or distractions …Prolonged chronic stress has been linked to a plethora of physical illnesses as well as deficits in memory function, increased risk of depression and cell vulnerability (literally killing off our brain cells).How much stress we can handle and how it affects us depends on the individual, based on various factors like: attitude and outlook, sense of control and ability to deal with emotions. Also, what causes us stress differs from person to person. Common stressors include:(External) major life changes, work, financial or relationship problems, overly-busy schedules, family demands etc.(Internal) fear of change, unreasonable expectations, perfectionism, pessimism, negative self-talk.And stress isn’t confined to negatives. Organising a wedding, moving house, interviewing for your dream job … all potential stressors.So, what can we do about high levels of stress? Firstly, if you are experiencing symptoms of stress, speak to your doctor.As a coach, my purpose is to help clients reconnect with their resources. When considering ‘stress’ I do this by assisting them in uncovering the source through awareness, then proactively regain control.Steps to stress management:How is stress manifesting in your life? There are three typical responses when we are overwhelmed with stress:1. Over-excited — we get angry and agitated2. Under-excited — we become withdrawn, depressed or spaced out3. Mix of the two — we’re‘frozen’, some ways sped up and slowed down, paralysed· Observe your reactions and become aware of what your stressors are.· Consider your current coping methods for unwelcome stress. Unhealthy measures can include: zoning out in front of the TV for hours, over/under-eating, taking it out on others (lashing out), sleeping too much, withdrawing from others, increased use of stimulants etc· Work out how you can systematically tackle stress situations and do something different to avoid producing the same habitual response. This can involve taking charge of thoughts, emotions, your surroundings, your schedule and any unhelpful ways of dealing with challenges. Here are four options which either change the situation or change your reaction:Avoid the stressorAlter itAdapt to itAccept it· Choose healthy ways to relieve stress long-termTwo on-the-spot stress-busters:BreathingSo simple, we do it all the time, but not often consciously. When stressed our breath tends to be short and shallow. Slowing and deepening our breath can calm us down, help us focus, even lower our blood pressure. It can be done at your desk, in the car, just before an interview or even midway through an argument.Try now, becoming aware of your breath. Put your hand on your belly and (inhaling through the nose) slowly breathe into your hand — your shoulders should not rise. Breathe out fully, exhaling the air lurking at the bottom of the lungs. Try breathing in slowly like this, pausing for a count of three, breathing out and pausing for a count of three. Continue this pattern for a minute or so. See how your body feels. Try saying to yourself on the exhale: ‘breathing out tension and anxiety’ and on the inhale: ‘breathing in peace and calm’. Notice how the rest of your body responds.There are lots of easy breathing techniques you can look up to calm the nervous system and relax you.Come to your sensesLiterally. Engaging and focusing on one or more of your senses (sight, sound, taste, smell, touch, or movement) can rapidly calm and energise you by bringing you into the here and now. Try it. Really tune into the sounds around you, or look at something in-depth and notice all you can see, or concentrate on how your body feels. You may prefer using one sense over another, see which works best. Then deliberately engage it as a positive way to ease stress. Go out and look at the beauty of nature, surround yourself with soothing colours, look at special photographs, light a scented candle, play or hum a piece of relaxing music or sounds, wear or have something comforting and soft you can touch to relax you, go for a walk or move in a way that soothes you. Again, some of these things can be done anywhere when stress arises to help you feel more in control.Handy Tips· Talk to someone — a strong support system will buffer the effects of stress· Unplug from technology — take a break from internet, e-mails, phones etc which all demand your time and attention· Laughter — creates physiological reactions countering stress· Calm your environment — if clutter is upsetting, make just 10 minutes daily to tidy and organise· Nurture yourself — schedule relaxation time and do something that brings you joy everyday — this is not an indulgence, it is a healthy necessity· Research the multitude of healthy ways to relax and unwind, from peaceful visualisations to aromatherapy baths, try some and find out what works for youSurely if MC Hammer pants have made a comeback, so should the legitimate concern over the dangers of stress in our lives. We needn’t settle for stress. Let’s become aware and start taking action towards our best selves!Julia Pitt is a trained success coach and certified NLP practitioner. For further information telephone 705-7488 or visit www.juliapittcoaching.com.