Steps to Combat Stress

1. Don't let minor aggravations get to us. There are two things to keep in mind: • Don't try to ignore feelings of aggravation. Acknowledge them, then look beyond them to specific solutions or, if that's not possible, review them the next hour, day or week, when the situation may have changed.

•Keep a sense of perspective. Small stressors loom large in the present but quickly fade if we let them. Once we understand this, we can see them for what they are: small irritants, not earth-shaking crises.

2. Don't succumb to guilt. If we have done something we regret, put it right if possible (apologize, change behaviour, etc.) or learn whatever lessons are available. Don't let others use guilt to manipulate you. If there is a legitimate problem (failed to meet an obligation, hurt someone's feelings, etc.), take steps to make sure it doesn't happen again.

3. Develop strategies. Develop an action strategy to achieve a specific solution or a coping strategy for adapting to the situation. In either case, we are not helpless.

4. Learn to accept and adapt to change. We can more easily accept and adapt to change if we do the following.

• Look for the opportunity. We often focus on solutions which return us to the comfort of the status quo and ignore opportunities that require more energy, effort and flexibility (e.g., moving to take a new job or changing professions).

• Take a leadership approach.

Use an action or coping strategy to keep moving. If we've lost a job, we must keep moving. Take an active approach to contacting prospective employers, friends and business colleagues.

5. Change the way we look at stress. Look for choices and alternatives. For instance, if we are overwhelmed by an unfamiliar task, we can begin with our existing skills or knowledge. Break the task down into logical steps and work out if and where help is needed. Change focus. View problem solving as enjoyable and challenging.

6. Develop a support system. Everyone needs at least one person who acts as a sounding board: a close friend, family member or professional counsellor. Just verbalizing these feelings eliminates stress.

7. Learn to accept the things that can't be changed. Contemporary society has been spoiled by its ability to control daily life. There are so many things that we can moderate or con­trol that we have little experience, and even less patience, in dealing with those we can't. Learning to accept without losing hope is a complicated task. How do we do it?

• See life as cyclical. Look to the future, then things will improve.

• Accept our feelings. If we feel depressed, overwhelmed, anxious or confused, we shouldn't hide those feelings. Use a support system.

• Keep busy. Avoid too much free time to think about problems.

• Change the environment. Depending on the circumstances, this can be as simple as taking a walk. If the time and money are available, take a trip.

• Pamper ourselves. Indulge in a personal luxury (a relaxing hot bath or a small gift).

8. Develop a personal anti-stress system. The best way to do this involves a combination of diet, exercise and relaxation.

9. Don't take it personally. Others' negative behaviour might be directed towards us, but in many cases we are just convenient targets for the stress, frustration or helpless­ness they feel. By not taking others' negative behaviour personally, we can break a stress cycle. We shouldn't accept unpleasantness passively. We must assert our right to be treated with respect or temporarily remove ourselves from the situation.

10. Believe in ourselves. We must have enough self-confidence to believe we will find the necessary means to withstand stress and look forward to brighter days.