Stress Signatures

STRESS SIGNATURES

Everyone has a stress signature,?a certain way that their body reacts and feels when they are stressed.?

Developing an awareness of your stress signature is one of the keys to relieving your stress.

STRESS MANAGEMENT PLAN

Developing a?Stress Management Plan?to overcome stress is a great start towards better mental health.

If you’re living with high levels of stress, you’re putting your entire well-being at risk.?

Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life.?

It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding.?But you have a lot more control than you might think!

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive.?

The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the?resilience to hold up under pressure and meet challenges head on.?

But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you.?

The following stress management tips can help you do that.

1. IDENTIFY YOUR STRESSORS

Acute Stressors examples

These stressful events can have lingering harmful effects, so it’s important to check in with yourself after such an experience.?

Here are some examples:

- The threat of death or serious injury?

- The sudden death of a family member or loved one

Chronic Stressors examples

Whether it’s workplace stress or a chronic illness, you might feel a constant sense of pressure?without?any stress relief.?This is called chronic stress.?

Here are some examples:

- Unrealistic Workload

- High-pressure work environment?

- Living from pay-to-pay (financial)

Emotional Stressors examples

Emotional stress refers to feelings that impact your well-being over time. Worry, fear, anger, sadness, and other negative emotions can interfere with your ability to do other things.

Here are some examples:

- Relationship troubles?

- Lack of social support

- Not having enough control over job-related decisions

- Conflicting demands or unclear performance expectations

- Work that isn’t engaging or challenging

- Few opportunities for growth or advancement

Positive Stressors examples:

It’s important to remember that not all stress is bad. Some stress is beneficial and improve your performance and well-being. As a result, you don’t necessarily have to “deal with them.” It’s better to actively seek them out.

Here are some examples:

- Giving an important presentation?

- Starting a new project

- Starting your own business

- Going on a first date

2. IDENTIFY YOUR TRIGGERS

Developing a management plan to overcome stress also requires you to identify your triggers.

Here are some questions to help you determine the underlying cause of your stressors:

- Has there been a change in your routine?

- Has something unpredictable happened recently – for example, a family member visiting out of the blue? A close friend moving away?

- Have you picked up a demanding new project at work?

- Is there a new working dynamic – for example, a challenging boss or colleague?

- Do you simply have too much work to complete?

- Has there been a death or serious illness in the family?

- Are you having trouble adjusting to having a newborn baby?

- Are you struggling to juggle work and family life?

- Do you need more support at home?

- Are you taking on too much – work, family commitments – with no time for yourself?

- Are you too busy to get your 8 hours of sleep every night?

- Do you feel pulled in all directions and overwhelmed at the thought of everything you have to do?

- Do you rely on an excessive number of stimulants – coffee, for example – to get through the day?

- Does your environment make you feel anxious – for example, workspace, a messy house, builders next door, dogs barking?

- Do you find meeting new people stressful?

3. MANAGE YOUR TRIGGERS

Once you’ve identified your primary sources of stress, it’s important to work out strategies to deal with them.

It can be overwhelming wondering where to begin – and it’s normal and natural to feel that way.?

Here are some examples to help you develop coping mechanisms:

- Do less, and expect less?– try to get comfortable with the ‘less is more’ mantra.

- Slow down?– life isn’t meant to be too busy, or a race.

- Ask for help?– even if you don’t have family nearby, friends and colleagues can help you through challenging times – all you need to do is ask, and you may be surprised at how many people are willing to help you.

- Problem solve?– develop strategies to deal with a particular problem instead of avoiding it or hoping it will go away on its own.

- Give time to people who matter most?– focus on quality not quantity of relationships.

- Get comfortable with saying no?– you don’t have to do everything, be everywhere and go to everything, and downtime is necessary.

- Change your way of thinking?– it isn’t easy to do, but it can be done with some training and practice – for example, if a situation that you can’t change is stressing you out, consider how you can approach this situation with a positive attitude. This will make it easier for you to deal with.

- Practice the art of acceptance?– learn to accept the things you cannot change.

- Focus on the positives?– instead of worrying about what you don’t have and what isn’t being done, focus on all the wonderful things you do have and what you have achieved.

- Distance yourself from the source of the stress?– if a person is making you stressed, don’t engage with them.

- Confront the stress head-on?– it may be more appropriate to attack the problem and deal with it face-to-face if you feel comfortable.

4. COMMUNICATE YOUR TRIGGERS

Knowing how to communicate more effectively will help other people understand you and will help you to make yourself better understood.

However, mental distress affects communication and that means that it can be hard to find the right words to express yourself, even if you’re usually an articulate person.

Knowing how to communicate effectively is key to developing rapport and building up a positive relationship.

If those around you in a working relationship and a private relationship know your triggers then they are more likely to be in a position to support you. As the saying goes, “what they don’t know they don’t know”.?

Here are some key supports that you may want to communicate to within your support network:

- My direct line Manager?

- My Work Colleagues / Peers

- My Mentor / Coach

- My Family

- My Friends

5. MANAGE YOUR STRESS

While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to relieve the pressure and regain control.

Postpone major life change

Making major changes in your life can be stressful at any time. If you’re already feeling stressed or anxious, it might be best to avoid or delay significant events, such as moving house or changing jobs.

Resolve personal conflicts?

Stress in personal relationships can be a major contributor to anxiety and depression. Learning how to communicate honestly with people and address problems or conflicts as they arise is important. A counsellor or psychologist can help you find ways to work through your problems.

Do the things you enjoy?

Take your mind off your worries by making sure you allow plenty of time for enjoyable activities, such as listening to music, reading, gardening, or spending time with family and friends. Try doing something creative or learning a new skill or start a new project. This can provide a goal to work towards and give you a great sense of achievement.

Control your work?

Work plays a big role in our lives, but it’s important to have a sustainable work/life balance. If work is increasing your stress levels, avoid long hours and additional responsibilities, and learn to say ‘no’ more often.?

Exercise regularly?

Physical exercise can help relieve tension and relax your mind. Team sports can be a great way to socialise and connect with others while exercising. Try to do some physical exercise every day, even if it’s just going for a walk.?

Get support?

Simply talking to someone such as a friend, doctor or counsellor can help relieve stress. Don’t be afraid to ask for support at home, at work or in your other activities.?

Remember to relax?

Incorporating breathing and muscle relaxation exercises into your daily routine may be helpful. They can also be used as short-term coping strategies. Some people find meditation or yoga a good way to unwind.

6. MONITOR YOUR STRESS

You have now followed the Stress Management Plan process:

1.?????Identified your Stressors

2.?????Identified your Triggers

3.?????Managed your Triggers

4.?????Communicated your Triggers

5.?????Managed your Stress

6.?????Now you’re in the phase of Monitoring your Stress

You have done an amazing amount of work to get to this stage, so it’s important to frequently monitor how your stress levels are tracking.

If you feel that your stress levels are on the rise, or a person has shared their concerns about your wellbeing then this is a good time for a review.

To do this, you simply need to review each of the stages within your Stress Management Plan to see if you can identify any area that you have potentially gone off track. If this is the case, you can look at the controls you currently have in place to manage your triggers and stress.

You may find that you have followed your controls however you may have to:

- Adjust your existing controls,?

- Implement additional controls,

- Re-communicate your triggers with your support network

- Seek additional support from your network

- Seek Professional support (EAP, GP,)?

- Seek Other Support Services

You may feel that you have done all you can to reduce your stress and support your Mental Health & Wellbeing however you may also feel you require additional support.

Please, do not lose?H.O.P.E?(HOLD ON, PAIN ENDS).

If you would like to learn more about the services Michael can provide your business, simply go to www.michaelweston.com.au