Looking back at this year, many of us have changed a job. Some of us because we wanted to do so, some of us because there wasn’t any choice, and some of us may have not found the next place yet. There’s plenty of “life change units”* to pile up the scale! Especially since changes happen also outside of work. (*Wikipedia: Holmes and Rahe stress scale)

Stress is a natural part of life. The expressions are familiar to us, “I’m stressed out,” “I’m under too much stress,” or “Work is one big stress.” Stress is hard to define because it means different things to different people.

Good Stress vs. Bad Stress

Many people believe that all stress is bad, but you may have heard that there’s “good stress” and “bad stress.”

So-called “good stress,” or what psychologists refer to as “eustress,” is the type of stress we feel when we feel excited. Our pulse quickens, our hormones change, but there is no threat or fear. We feel this type of stress when we ride a roller coaster, gun for a promotion, or go on a first date. There are many triggers for this good stress, and it keeps us feeling alive and excited about life.

Another type of stress is acute stress. It comes from quick surprises that need a response. Acute stress triggers the body’s stress response as well, but the triggers aren’t always happy and exciting. This is what we normally think of as “stress.” Acute stress in itself doesn’t take a heavy toll if we find ways to relax quickly. Once the stressor has been dealt with, we need to return our body to homeostasis, or its pre-stress state, to be healthy and happy.

The type of stress we really have to worry about is chronic stress. This type of stress comes when we repeatedly face stressors that take a heavy toll and feel inescapable. A stressful job or an unhappy home life can bring chronic stress. This is what we normally think of as serious stress. Because our bodies aren’t designed for chronic stress, we can face negative health effects (both physical and emotional) if we deal with chronic stress for an extended period of time.

How do I know if I am suffering from stress?

Remember, each person handles stress differently. Some people actually seek out situations which may appear stressful to others. A major life decision, such as changing careers or buying a house, might be overwhelming for some people, while others may welcome the change. Some find sitting in traffic too much to tolerate, while others take it in stride. The key is determining your personal tolerance levels for stressful situations.

Stress can cause physical, emotional and behavioral disorders which can affect your health, vitality, peace-of-mind, as well as personal and professional relationships. Too much stress can cause relatively minor illnesses like insomnia, repeating and persistent flu, backaches, or headaches,and can contribute to potentially life-threatening diseases like high blood pressure and heart disease.

Tips for reducing or controlling stress

As you read the following suggestions, remember that success will not come from a half hearted effort, nor will it come overnight. It will take determination, persistence and time. Some suggestions may help immediately, but if your stress is chronic, it may require more attention and/or lifestyle changes. Determine YOUR tolerance level for stress and try to live within these limits. Learn to accept or change stressful and tense situations whenever possible.

MHA, Mental Health America, gives us some tips to handle stress:

• Be realistic. If you feel overwhelmed by some activities (yours and/or your family’s), learn to say NO! Eliminate an activity that is not absolutely necessary. You may be taking on more responsibility than you can or should handle. If you meet resistance, give reasons why you’re making the changes. Be willing to listen to other’s suggestions and be ready to compromise.
• Shed the “superman/superwoman” urge. No one is perfect, so don’t expect perfection from yourself or others. Ask yourself, “What really needs to be done?” How much can I do? Is the deadline realistic? What adjustments can I make?” Don’t hesitate to ask for help if you need it.
• Take one thing at a time. For people under tension or stress, an ordinary workload can sometimes seem unbearable. The best way to cope with this feeling of being overwhelmed is to take one task at a time. Pick one urgent task and work on it. Once you accomplish that task, choose the next one. The positive feeling of “checking off” tasks is very satisfying. It will motivate you to keep going.
• Exercise. Regular exercise is a popular way to relieve stress. Twenty to thirty minutes of physical activity benefits both the body and the mind. Walking in the forest is good way to get your blood pressure down.
• Hobbies. Take a break from your worries by doing something you enjoy. Whether it’s gardening or painting, schedule time to indulge your interest.
• Healthy life style. Good nutrition makes a difference. Get adequate rest, exercise, and balance work and play. Limit intake of caffeine and alcohol, they both disturb regular sleep patterns. No alcohol before workdays and no coffee in the afternoon anymore.
• Share your feelings. A conversation with a friend lets you know that you are not the only one having a bad day, caring for a sick child or working in a busy office. Stay in touch with friends and family. Let them provide love, support and guidance. Don’t try to cope alone.
• Listen yourself. Are you tense in conversations? Give in occasionally. Be flexible! And go easy with criticism. You may expect too much of yourself and others.

Where to Get Help

Help may be as close as a friend or spouse. But if you think that you or someone you know may be under more stress than just dealing with a passing difficulty, it may be helpful to talk with your People team or HR, or get in touch with your occupational healthcare directly. Remember, you don’t need to be alone.