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The digital clockface screamed 3:00 a.m. for the third night in a row.
Although I was exhausted, sleep eluded me night after night. My business was struggling,
my savings were dwindling, and my future was uncertain. I was frightened and
frustrated, but I was not alone. Many of my friends, family and fellow
Americans were also awake, struggling with similar circumstances.
Prior to the CoVid 19 pandemic, more than 70 percent of Americans
reported physical and psychological symptoms related to stress: headache, muscle
tension, digestive issues, irritability, fatigue, lack of energy and enthusiasm,
according to the National Institute of Stress. And in recent months, that
stress level has skyrocketed.
In addition to existing stress, Americans have the added burden of health
concerns for themselves and their families, economic pressures and uncertainty
about the future. While the best way to combat stress is to rest and relax, it
is easier said than done. Anyone faced with an uncertain future can attest to
the fact that rest and relaxation are all but impossible.
However, “Using some simple, targeted techniques, we can quiet that stress and get some rest,” says Tammy Kearce, former communications and social science professor at NWFSC (NorthWest Florida State College), author of the Everyday Vacay Seminar Series and host of Tammy Talk TV.
Technique #1 Prune Passive Stress
Passive
stress is a silent but destructive form of stress caused by ignoring a problem
in hopes that it will go away, but instead it percolates quietly below the
surface adding to overwhelm and working in the background to irritate and
frustrate, usually rearing its head late at night and in quiet moments when we
should be resting.
We can combat passive stress with:
· Deliberate detection: Pay attention. Look for passive stressors.
·
Proper planning: Prepare for predictable
stressors in advance.
·
Sensible scheduling: If it happens with
regularity, schedule it.
o Grocery shopping
o
Gassing the car
o
Self-care (haircuts, check-ups, exercise,
etc.)
"Ignoring it will only make it go underground and be harder to manage," says Kearce. "So the best way to combat passive stress is to pull our head out of the sand, pay attention, plan ahead and put it on the schedule."
Technique #2: Weed out worry
Crocodile
Dundee said it best, “Worry is like a rocking chair. It gives you something to
do but gets you nowhere.”
Worry serves no real purpose other than wasting valuable time and energy. Worry feeds indecision and indecision feeds worry, so ditch them both in favor of action. If you are worried about something that you can control, determine the steps that need to be taken and get started. But if it is not something you are capable of correcting, do something physical because action is the antidote to worry. Go for a walk or a run. Find a YouTube workout and work up a sweat. Do something, and if that does not work, do something else.
Even if we are successful at warding off worry during the day, it has a way of surfacing during the dark, quiet of the night. So, cultivate a nightly ritual of making a list before bed of "Todays and To-dos."
Disturbing things that happened during the day.
Concerns about anything, no matter how small or trivial,
Things to do the next day or in the future.
Things to remember.
Things to prepare.
Anything that you might worry about during the night.
Then keep that list nearby. During those dark hours before dawn, we sometimes get reminders from our subconscious about responsibilities and/or commitments that we have forgotten. By keeping our list near the bed, we can easily add to it, releasing that worry until the next day.
Technique #3: Fumigate Fear
Fear is a common reaction to stress, but fear is
energy in its purest form, adrenaline. Whether we experience that energy as
fear or excitement is a matter of translation. For instance, some people are
terrified of public speaking while others embrace it. They are all experiencing
the same physical and physiological effects but translating them differently.
Laziness is also a classic
symptom of fear. Contrary to popular belief, laziness is not an incurable
condition, but instead a passive reaction to fear, which traps its victims on
the couch, paralyzed with indecision and dread.
Instead
of submitting in the face of fear, try this three-step process to regain
control:
·
Honor the emotion. Take a few minutes and
examine the root of the fear, determine its origin. Very often frustration is a
symptom of anger but not its cause. For instance, frustration with your boss
may be a symptom of feeling insecure about your job. So, analyze the emotion
and brainstorm possible solutions. Journaling often helps put such things in
perspective.
·
Breathe. When frightened, we tend to hold our
breath without realizing it. And when we try to take a deep breath, we cannot,
which only makes the situation worse. So first, slowly breathe out to a count
of four and then in slowly to a count of four. Repeat as needed.
·
Get
moving. Much like worry, if we are
afraid of something beyond our control, the best treatment is physical
activity, which releases endorphins, gives us a sense of control, and forces us
to rest and relax afterward.
Technique #4: Exterminate Anger
Anger
is a more aggressive reaction to fear and stress. When angry we have a choice
to make. Will we use it as energy to motivate us and accomplish the impossible,
or will we internalize it and implode allowing it to become a destructive force
in our lives and others? The choice is ours.
Anger
is physical and brings with it that awesome rush of energy and adrenaline via
our fight or flight response. When we internalize this angry energy, it becomes
toxic and turns us against ourselves, often making us demoralized and
depressed. But if we find a healthy
outlet, it becomes a source of motivation and strength.
Malcolm
X says, “When people are sad, they don’t do anything, but when they get angry,
they bring about a change.”
Outlets
such as:
· Work in the yard or garden
· Research and writing
· Education
· Seeking an elected office
· Joining or starting a group or movement related to the cause.
provide
a safe and productive channel for anger instead of allowing it to ferment and
fertilize the roots of frustration.
So,
the next time your heart is racing, and your blood is boiling, lace up those
running shoes and pound some pavement, grab a pen and write a letter to the
editor, or find a trowel and weed the garden.
Patience and perseverance
While
stress is unavoidable, it does not have to control our lives, dictate our emotions,
or rob us of rest. By recognizing its symptoms and triggers, we can act instead
of react and turn it into a source of energy and motivation to accomplish our
goals, nourish our bodies, and relax at the end of the day.
About Tammy Kearce:
Tammy Kearce has been working as a writer, teacher, and public speaker for more than two decades. During that time she has developed a three-step process designed to help working women cultivate health and happiness.
Last
year, Kearce launched TammyTalk.com and Tammy Talk TV in order to reach a wider audience and make her message more
accessible to working women everywhere.
In 2020, Kearce produced and published a
three-part e-seminar series,
"Everyday Vacay: How to Beat Ennui and Conquer the Dark Side of
Having it All."
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