Stress Around the Clock

Stress Around the Clock

By definition, catastrophic events, job loss, divorce, and death of a loved one are extremely stressful, but these situations are infrequent. What about those day-to-day stressors you face all the time? Employee Benefit Research Institute (EBRI) reports a third of American workers who were surveyed are concerned about mental health.

The Centers for Disease Control National Institute on Occupational Safety and Health states the number one cause of chronic stress is the workplace.  Accordingly, 120,000 people die from work-related stress yearly. Not only are we busier, but we are working longer hours.

All the hard work adds up to stress and too much stress results in illness. It is important to develop some quick ways to defuse stress. It’s best to develop some of the skills before stressful situations occur.

Too much stress can impact your health. Defuse stress before it builds. Photo credit: Adobe Stock

The Big Squeeze – There is a direct link between problems at work and stress-related illness, especially when it comes to unwelcome change. This form of work stress is sometimes referred to as the FUD factor: Fear, Uncertainty, and Doubt. It is usually linked to the employees’ businesses or corporations that are undergoing change. Experts say you should first separate the things you can change from the things you cannot.

With that in mind, here are some suggestions on how to deal with stressful situations with minimal anxiety.

Co-Workers Stress – Situations involving others are always potentially stressful. Consider your options. Can you move your workstation? Can you reduce office interactions with people who upset you? Sometimes you need to turn a negative into a positive. Would more open communication alleviate some problems?

The Weighting Game – Gaining weight is often both a stressor and a symptom of stress. It is easy to appease your stress with overeating. Instead of reaching for food, reach for a book or cultivate a hobby. Keep low-cal snacks like carrot sticks or air-popped popcorn handy.

Fitness Guilt – First, give up the all-or-nothing attitude you may have cultivated. You would like to be healthier. You don’t need to train for the Olympics. Don’t look at exercising as another task you need to get done; do something you enjoy. Instead of hitting the gym, try dancing, biking, or swimming.

Sleepless but Superwoman – Called the “silent epidemic of modern time,” lack of sleep is often the result of the Superwoman syndrome, in which a person not only thinks she can do everything but feels responsible for everything. Stress and sleeplessness feed on one another. A number of studies have shown that stress reduces the time spent in deep sleep, which increase one’s stress level. One result of stressful sleeplessness is a reduction in the effectiveness of the immune system.

Unforeseen Events – Flat tire? Plumbing problems? Sick child? First, realize this isn’t going to last forever. Be prepared. Work out a plan “B” for anything that worries you. You now have a plan of action if you need one.

Latchkey Anxiety – Accept the reality that you can’t be everywhere. Next, try to establish some kind of safety net that could relieve your anxiety.

Recognize your stressors and take action to control your stress.

DIG IN for your Mental Health

DIG IN for your Mental Health

House plant

Some house plants are very easy to keep alive, even if you are a first-time gardener. Photo source: Melanie Taylor

As July begins, one mental health topic we repeatedly hear or read about is how stress is negatively affecting so many Americans right now. In these unprecedented times, many people are reaching out for guidance from their doctors, therapists, friends, and family. Depending on how your stress levels are affecting you, there are numerous suggestions ranging from exercise to therapy to medication and the list goes on. There may be one solution right at your fingertips that can help you begin to find a little peace of mind starting today. Gardening…. Let’s DIG IN!

Gardening does not have to be growing a large vegetable garden in the backyard. It can be planting flowers and plants in your landscape, maintaining potted plants on your front porch and deck, or growing houseplants inside your home. One easy way to start if you have never been a gardener is by growing herbs inside or out. Many people find gardening helps them escape to a place of peace as they dig in the soil and watch their plants and flowers grow and prosper.

This idea is not new. Horticulture is the art and science of growing plants. Horticultural therapy is the practice of engaging people in plant or gardening activities to improve their bodies, minds, and spirits. Research confirms that healthful benefits accrue when people connect with nature and plants by viewing and/or interacting with them.

Gardening with Friends

Enjoy socializing with friends and neighbors in the garden. Photo source: Julie McConnell

 

Horticultural therapy has been around for a very long time. In the 1600’s, the poor often worked in gardens to pay for their medical care. Physicians quickly noticed these patients recovered faster and had better overall health than patients who did not work in the garden. Today, many hospitals, long-term care facilities, rehabilitation centers, prisons, schools, social-service facilities, and community centers use people-plant interactions as a form of treatment for persons with physical or mental disabilities. Horticultural therapy may include meeting with a therapist specializing in this area or trying something on your own or with family, friends, or a local gardening group.

 

 

Family garden time

Saturday mornings are family time at the local community garden plot. Photo source: Julie McConnell

Some benefits you may receive from gardening include:

  • Physical: Provides exercise at various levels. (Easy, medium, and strenuous levels – it all depends on what you decide to create.)
  • Emotional: Promotes and satisfies your creative side, increases your feelings of confidence and self-esteem, promotes a new interest and enthusiasm for it, and even relieves tension.
  • Physiological: May help lower blood pressure and heart rate, decrease cortisol levels, and ultimately relieve stress.

Even if you think you do not have a “green thumb,” you should try gardening on any level and see if it will be a healthy mode of stress release for you. Happy Gardening!

Source:

UF/IFAS Extension EDIS Document ENH970: Horticultural Therapy, Elizabeth Diehl and Sydney Park Brown.

Clean Before Disaster Strikes

Clean Before Disaster Strikes

Most of us know there is a great deal of cleanup after a disaster hits.  But how often do you think about what to clean before disaster strikes?

Here are some helpful cleaning measures you can do before a storm or other calamity so your burden is not so great after.

 

Outside

Mow the Lawn

If your lawn is mowed low and even now, you won’t have tall grass to trudge through later.  Refill any gas cans and/or re-charge any lawnmower batteries after mowing. It will be much easier to pick up and remove any debris that lands on the mown lawn. And you may need to use the gas in the filled can to operate other equipment for the after-cleanup.

Trim, Whack, and Blow

Trim the hedges, whack down those weeds, and blow those leaves now. Otherwise, you may later find yourself with a big mess on top of a big mess.

Bring It In

Bring in any garbage cans, lawn furniture, or other yard items that could make a mess if blown over, broken, or made into dangerous shrapnel.

 

Inside

lightning storm with palm trees

Lightning storm. Photo Source: UF/IFAS

Leave No Piles

Make sure there are no dirty dishes in the sink or the dishwasher. Make sure everything is cleaned, dried, and put away. Then, if you lose electricity after the storm or are not sure of the safety of your water, you don’t have to worry about clean plates to eat on, glasses to drink from, or utensils to eat with. And you don’t have a mess to look at or a stink from the sink to deal with.

Clean, dry, and put away all the dirty laundry now. If you lose that all-important electricity later, you won’t have to worry about stepping over piles of clothes or wonder how you’re going to deal with wearing the same dirty clothes over and over again. If you have a generator, you could use that to clean your clothes, but most of the time those generators are best used to keep food safe in the refrigerator or to operate emergency equipment.

Scrub

If your bathroom tub is scrubbed clean now, you can fill it with water for flushing toilets, cleaning, or purifying and using as extra drinking water. You can also take a relaxing, cleansing bath from a hard, dirty day’s work after the storm.

And cleaning a dirty toilet now means you’ll have one less thing to have to deal with later – along with everything else on your to-do list.

Get Rid of It

Make sure the garbage can, recycle bin, and compost container are all emptied. The last thing anyone needs is old piles of trash with new piles of trash added on top.

Been meaning to give away those extra items (knick knacks, doodads, toys, etc.) you don’t use or like anymore? Doing that now makes for a cleaner house as opposed to having more “stuff” in the house, adding to the mess you may have to deal with later.

Clear the Clutter

Pick up papers, bills, tools, and any other important items that may be on various surfaces throughout the house (you may actually want to eat on that dining room table some day). Then organize them together in a safe place. This helps to keep them from getting water damaged or tossed around and you’ll be able to find them later.

Have your emergency kit filled and ready to go in a plastic tub or waterproof container. Make sure everyone in the house knows where it is. For other disaster preparation and recovery resources, go to https://disaster.ifas.ufl.edu/ and/or talk with your county UF/IFAS Extension Agent.

 

If your home or property are destroyed in a disaster, these measures probably won’t really help much. But if all is not lost and there is just some debris and damage cleanup to be done after a large weather event, the above measures taken before can alleviate a lot of extra stress after. And if there is no disaster, hey, your house is nice and clean. Relax and enjoy it!

Make sure you clean before disaster strikes.

 

Stress Management Tips for the Holiday Hullabaloo

Stress Management Tips for the Holiday Hullabaloo

The holidays are upon us! The holidays are a beloved time of year for many, but they are also a source of stress. Stress is defined by an individual’s values, beliefs, and perceptions, so it may look different to everyone. Whether you’re preparing for parties or family to come visit, dreading interacting with a certain family member, planning your holiday budget, or struggling with remembering a lost loved one, stress affects many people this time of year. Here are three tips for managing your stress this season.

Loving and caring relationships go a long way to relieve stress. (Photo Source: UF/IFAS)

1. Be Meta

Metacognition is thinking about your own thought processes. If you feel your stress winding up, stop and analyze your thought processes and the environment around you.

Ask yourself a question such as:

“Why I am feeling this way?” or  “Why did I have this connecting thought and/or emotional reaction because of this specific event?”

Consciously recognize your signs of stress and do something about it:

“I’m feeling stressed because my muscles are tight and I’m irritable, so what is a healthy coping mechanism I like to use, and when can I take a break to go cope?”

Being more aware of your thoughts, feelings, and environment helps keep you in tune with managing your stress in a healthier way.

2. Take A Moment

Remember that to successfully help others, you first need to take care of yourself. The holidays make that even easier to forget, it seems. Too much psychological stress can lead to physical illness, which takes an even bigger toll on your overall well-being. So take a moment to yourself to refresh or recharge, whether it’s five minutes alone meditating or practicing mindfulness/awareness, going for a short walk, or taking an amazing 20-minute power nap. Reach out to friends and family to help you cover your responsibilities (such as caring for children), if needed, while you take a moment. Right now, I’d like you to take a moment and make a list of 3-5 simple things you can do to help yourself de-stress as the holidays approach, so you are armed with coping power when the stress arrives.

3. Don’t Deny

Denial is a poor stress management too; it’s a defense mechanism, not a healthy coping skill. It can be beneficial in the short-term, depending on the situation, but is largely harmful if used long-term. The refusal to believe there’s a problem only brings more stress. Not only does denial hurt you, but it hurts the people around you as well. Remember to trust those you love if they express concern about you or feel as though you’re denying something that’s negatively affecting you. Try not to defend yourself or attack them. First, take a step back, breathe in, and examine any validity to their claim with a good dose of humility. Chances are, they mean well and want to help, so it’s worth a self-examination. The ultimate goal is for you and your loved ones to be healthy and happy, and coping with stress positively is one great avenue to achieving that goal!

Enjoy yourself this time of year as you serve and spend time with others, but remember also to take care of yourself!

Source:

Boss, P. (2002). Family stress management: A contextual approach (2nd ed.). Thousand Oaks, California: Sage Publications.