Psychological stress is defined as the mental, physical and even spiritual effects of intellectual strain or tension. Where physical stress can be measured in terms of pounds per square inch, psychological stress is much more difficult to measure.

People cope with stress in many ways. Some smoke cigarettes to relieve tension and keep from eating. Others eat or drink until their uncomfortable feelings go away. Shopping sprees are often used as rewards after extremely hard days at work. When family is the primary source of stress, people tend to work harder and longer to avoid the situation and prove their self-worth. Others exercise their negative feelings away by running.

When done in moderation, some of these activities can be helpful in reducing stress. But when the activities become uncontrollable and produce negative consequences such as physical ailments, excessive weight gain or loss, failed relationships or financial problems, it's time to re-examine your coping skills.

Typically, people associate stress with negative incidents. In reality, all kinds of events including weddings, buying a new home, job promotions, starting a family or taking a much-looked-forward-to trip can cause stress. The human body does not distinguish between good stress (eustress) and bad stress (distress). You feel stress as long as you are alive. To find out when you're approaching your stress limit, listen to your body, your feelings, your spirit and your relationships.

Your body will tell you it's had enough by giving you signals such as a stiff neck, headaches, upset stomach, acne or eczema. You may grind your teeth during your sleep.

Paying close attention to your feelings is also important. Can you take minor annoyances in stride or are you flying off the handle when the least little thing goes wrong? Are your moods unpredictable? Do you think you have enough peace and quiet? Do you find yourself playing a part, saying the right thing at the right time, but hating every minute of it?

Listening to your spirit can also be a helpful indicator of stress overload. Boredom, apathy or loss of interest in things you are usually enthusiastic about should be a warning sign.

Relationships with others often provide people with a measurement of how well you're coping with stress. Increased irritability, lack of interest in your friends' or loved ones' lives, or not making time to be together can be indicators that it's time to turn the stress level down.

How you cope with daily stressors will have a lot to do with your success and happiness both at work and in your relationships. The following tips are good ways to begin managing your stress:

1. Be active, not passive.
2. Learn to diagnose stress and stress overload -- whether from winning, losing or just trying to maintain position.
3. Make a higher quality of life a priority.
4. Weed out the negative stresses which can easily be managed.
5. Take confident steps toward confronting negative stresses that are difficult to manage. Seek professional help if necessary.
6. Learn to forgive. Don't harbor bitterness toward anyone.
7. Confront the need to always be in control.
8. Remember that stress can be contagious. Learn not to infect yourself with other peoples' negative stress. Sympathize with hurting in others, but refuse to take it on yourself.
9. Make time to play. Too many people forget this is important. Be sure that playing makes you feel better about yourself. Bring laughter into your life. The noted author Norman Cousins considered laughter the equivalent of internal aerobics. Try to use constructive humor in your daily life. You will be amazed how quickly your perspective will become a positive one.
10. Get away from pressures by taking breaks during the day. Don't skimp on this form of mental health! Weekends or days off should be mini-vacations. Lunch should be a micro-vacation. (No rushed homework at lunch!)
11. Learn to take "minute" vacations by darkening the room, closing your eyes, taking three deep breaths and imagining a place where you like to go -- one where there are no interruptions. If you don't have a place like this to visit periodically, learn to create one. Learn the art of prioritizing the tasks in your life. Also learn to say no. There are many things you should not expect yourself to do, and often you will be amazed at how well others deal with your reply.

The next time you feel over stressed, remember the acronym RELEASE:

R	Rest and sleep. Lack of sleep can lessen your ability to deal with things and make you irritable. If stress is keeping you awake, consult your physician.
E	Exercise regularly. Physical activity gives you a way to "work off" stress. Tennis, running, gardening, even taking a walk can help.
L	Learn to accept the things you cannot change. Worrying about a problem that is beyond your control gets you nothing, except a headache.
E	Eat well-balanced meals. Maintaining a healthy diet allows your body to function at peak performance.
A	Allow yourself time for hobbies and leisure time activities, like golfing, reading, sewing, listening to music or taking a long, hot bath.
S	Set challenging, yet attainable, goals for yourself. Upon reaching them, reward yourself and give yourself a pat on the back.
E	Express your worries and concerns with someone you trust and respect. Sometimes talking with others helps you see a new solution to your problem.

The Center for Behavioral Health® at Baptist Hospital East can help people learn how to deal more effectively with stress. For more information, call
(502) 896-7105 or toll-free 1-800-478-1105. Help is available 24 hours a day.

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