Stress Management

What is Stress?

Stress occurs when there are changes in your life, such at the loss of a loved one, severe illness of a family member, a divorce, a change in job or a change in family finances. Even positive changes, such as marriage, a promotion, a new baby or retirement can be stressful.

Stress is a reaction to the ever-changing environment that puts pressure on us. Everyone experiences stress, which affects us both physically and emotionally.Sometimes our reaction to stress is positive, and motivating, but when stress begins to mount up, it can cause physical or emotional problems, such as headaches, suppression of the immune system, and increased risk for hypertension, heart attack, and cancer.

Signs of Stress

• Anxiety
• Depression 
• Headaches 
• Fatigue 
• Being nervous, jumpy or difficulty relaxing 
• Drinking more or using drugs, including prescription drugs, to relax 
• Feeling confused, panicky, or helpless some of the time 
• Feeling isolated from friends and family 
• Sleep problems 
• Increased smoking to relax 

How can you reduce stress in your life?

You can try the following self help techniques:
 

• Exercise regularly
• Humor/Laughing
• Healthy eating
• Relaxation tapes
• Pets
• Visualizing a pleasant place
• Meditation
• Crafts/Gardening/"Busy Work"
• "Take Time Out"
•  Reading
• Delegating and asking for help
• Talking with Friends 

Treatment

If you become overwhelmed by stress and self help techniques don't seem to be working, it may be time to get some professional help. The professional counselors at REACH can help you identify the issues which are causing stress and help you manage the issues by identifying resources and putting things into perspective. The counselors at REACH work with individuals and their families. Please call REACH (if you are an employee, immediate family member of the employee or a student of the University of Cincinnati) at 513-556-2506 for confidential assistance with assessment, short-term counseling or referral to an appropriate treatment provider in your insurance network.

Web sites

http://www.stress.org

Medical aspects of stress - http://www.teachhealth.com

Books

Goliszek, Andrew, "60 Second Stress Management: The Quickest Way to Relax and Ease Anxiety"

Goliszek, Andrew, "Coping with Stress in a Changing World"

Sapolsky, Robert M. "Why Zebras don't get ulcers: An Updated Guide to Stress, Stress-Related Disease and Coping.

Herbert, M.D. Bensen, Miriam Z. Klipper " The Relaxation Response"

Wilson, Robert R., Wilson, Reid, PhD. "Don't Panic: Taking Control of Anxiety Attacks"

Stress Screeners

Holmes & Rahe life changes stress calculator

Holmes and Rahe occupational stress assessment