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Managing Stress: Practices to Ease the Tension

Most of us have felt "stressed out," from time to time, but when this feeling persists, stress becomes chronic and can negatively impact our careers, quality of life, and our bodies. April is stress awareness month. To manage stress, the first step is to pinpoint your stressors. To identify true sources of stress, look closely at your habits, attitude, and excuses. Pinpointing stressors may be difficult because some of them may be very subtle. Sometimes we fail to notice our own stress-inducing thoughts, feelings, and behaviors.

 

Tips to Help Manage Stress:

  • Know your limits. It may be surprising to discover the number of stressors that can be reduced and/or eliminated. Learning to say no is an important part of knowing your limits and sticking to them. Whether it is for personal or professional reasons, taking on more than one can handle is a guaranteed recipe for stress. Be mindful of your current schedule and commitments.
  • Alter stressful situations. If it's not possible to avoid a stressful situation, try to alter it. Deal with problems head on and do your best to anticipate and prevent them. Poor time management can cause stress. When you're stretched too thin and behind, it's hard to stay calm and focused. Plan ahead and make sure you don't overextend yourself.
  • Try changing the reaction. If changing a stressor is not probable, try changing the reaction to it. Adapting to stressful situations can help regain a sense of control by altering expectations and attitude. Try to view stressful situations from a more positive standpoint. Take perspective of the situation. Ask yourself how important it will be in the long run.
  • Nurture yourself for improved health. Beyond a take-charge approach and a positive attitude, stress levels can be reduced by nurturing yourself. Set aside time to relax in your daily schedule. Do something enjoyable every day, whether it is playing the piano, dancing, singing, going for a walk, calling a good friend, working on crossword puzzles, or reading a book. Everyone is different, so it's important to discover what is relaxing for you.
  • Stop using tobacco and nicotine products. People who use nicotine often refer to it as a stress reliever. Nicotine places more stress on the body by increasing physical arousal, reducing blood flow and slows breathing. Ditch this habit if you are a smoker and reduce your risk for several chronic diseases.
  • Increase your resistance to stress. Regular physical activity and healthy eating patterns can help combat stress. Make time for at least 30 minutes of activity every day. Find activities that are enjoyable and that can be done with a friend or group to increase accountability. Start your day off with a healthy breakfast and keep your energy up and your mind clear with balanced, nutritious meals and snacks throughout the day.

 

Stress is defined as mental, emotional, or physical tension or strain and too much can negatively impact health. Some ways to lower stress are to make a conscious effort to spend more time in a lower gear, take time in between bursts to rest and recuperate, or learn how to change your point of view and look at the positive rather than the negative aspect of a situation. For more information about stress and wellness resources, check out https://ruralwellness.unl.edu/resources.

 

Visit our homepage at www.extension.purdue.edu/putnam or you can contact the local office by calling 765.653.8411 for more information regarding this week’s column topic or to RSVP for upcoming events. Office hours are Monday thru Friday from 8:00am-12:00pm and 1:00pm-4:00pm. Evening and lunch appointments are available, upon request. It is always best to call first to assure items are ready when you arrive and to RSVP for programs. While many publications are free, some do have a fee. All times listed are Eastern Time. Purdue University is an equal access/equal opportunity/affirmative action institution.

 

Upcoming Events

April 14 – Spring Flowers, 2pm, Extension Office, virtual option available upon request, free, register by April 8th at 765-653-8411

April 14 – Backyard Poultry Biosecurity webinar, noon, register at https://tinyurl.com/WIAPoultry  

April 15 – Extension Office Closed

April 16 – Invasive Plant Control Training for Landowners, 9-11:30am, Deer Creek Fish & Wildlife Area, register by April 14 at https://tinyurl.com/PutInvasive

April 26 – Know Your Numbers, Know Your Options, virtual program series, 10am-noon, $20, register at https://cvent.me/KR0r5B

April 30 – Plant Auction, 10am start, Fairgrounds

May 18 – African Violets & the Gesneriad Family Webinar, 7pm, register at https://tinyurl.com/afviolet22

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