Stress can be helpful - it can encourage students to prepare for exams, enhance athletic performance, and help people manage day to day tasks. But if we allow it, stress can quickly get out of control, begin to drain energy levels and impair our ability to manage life. Generally, we are not aware that we are overstressed until we begin becoming grumpy, irritable, start acting out, or become physically ill.

The school year is fast approaching and this is a time when parents, teachers, and students will need more energy than ever. Trying to balance everyday pressures can be challenging and when exams, extra-curricular activities, and other pressures are added, things can be overwhelming. As a response, people sometimes engage in behaviors that are unhealthy, conflicts arise in families, limits are pushed, and personal relationships are strained. It is critical to recognize stressful situations, address them, and develop strategies to manage the stress.

There are many things that can be done to manage stress and cope better with day to day events. It is important to identify when stress levels are building before people become overstressed. This can be done by monitoring thoughts, feelings, behavior, and physical state for indications of stress. Thoughts and feelings of worry, fear, irritability, moodiness, and being overwhelmed are consistent with stress. Behaviors like crying, nervousness, increased alcohol or drug use, sleep difficulties, appetite changes are also consistent with stress. Finally, physical expressions of stress include headaches, muscle tension, stomach distress, increased frequency of colds and infections, fatigue, dry mouth, and trembling.

There are a number of things people can do to help themselves manage stress including:

1. Breath Deeply and Slowly: Stress often causes us to breathe shallowly, and this in turn almost always causes more physiological stress. Try taking a few slow deep breaths. Do this by breathing in deeply through the nose, holding the breath while you count to 4 (or more), and then breathing out slowly through your mouth. Repeat this cycle for several breaths.

2. Effectively Managing Time: Poor time management is a common source of stress for people. Planning ahead and making a reasonable, realistic schedule is important. In your schedule be sure to make time for yourself and stress reduction.

3. Increase Physical Activity: Exercise is a key component of stress reduction. Find a physical activity that is enjoyable and schedule it into your life on a regular basis. Options such as running, walking briskly, swimming, dance, and martial arts are good for some people.

4. Sleep and Eat Properly: Try to get enough sleep each night so you feel rested the following day. Follow a healthy, balanced diet with plenty of nutritious foods. Avoid consuming too much caffeine and sugar; the temporary "highs" they provide often end in fatigue or a "crash" later.

5. Talk About It: When you feel something that causes you trouble or distress, try to express it in an appropriate way to a friend, family member, teacher, clergy person, or counselor. "Bottled up" emotions do increase frustration and stress. Sharing your feelings by talking with someone else can help clear your mind of confusion so that you can focus on problem solving. Also, consider writing down thoughts and feelings. Putting problems on paper can assist you in clarifying the situation and allow you a new perspective.

While people can do a lot for themselves, professional help can be extremely valuable. Please feel free to give us a call at 805.373.1033 or check us out on the web at www.CCGhelp.com .

Thomas Locke, Ph.D. - Psychologist

Charlene Crothers, Ph.D. - Psychologist

Community Counseling Group ~ Westlake Village

805.373.1033 ~ www.CCGhelp.com