Four Ways to Lower Stress

One moment I was relaxing on the bed, reading a book to my son. The next thing I knew, I was talking to a paramedic while lying in the back of an ambulance hooked up to an EKG. My arms were numb. My heart was thumping in my head. I felt dizzy as a tingling sensation crept across my scalp. I knew I needed help but had no idea it wouldn’t come from a hospital.

The paramedic told me everything was fine and that I was probably having an anxiety attack from stress. Did I hear him right? I fully expected to hear blaring sirens as they rushed me to the hospital, but instead he suggested I see my family doctor to learn about stress management. I listened in stunned silence. I wasn’t stressed! Mentally, I couldn’t see it, but the physical signs didn’t lie, and the paramedic was right. Since that day, I’ve been working to bring the stress level down.

Four changes I made to lower stress:

Cut Back on Caffeine

Looking back on how I allowed my stress to get out of hand, I realized there was too much coffee and cola in my daily routine. A couple cups of coffee in the morning are fine, but I soon realized that a dozen cups before lunch is a set-up for an anxiety attack. I’ve learned to avoid unnecessary stress by refusing to allow caffeine to become my best friend when the pressure rises.

Turn it Off After Five

It wasn’t easy for me to accept that I was keeping work at the forefront of my mind day and night.  I let the work world invade my personal world by making it a habit of bringing my work home. I have come to understand that I am more likely to be stressed when I’m continually dwelling on work day and night.  You can be sure you are bringing work into your personal world if you answer work email while your spouse is talking to you, or if you’re texting a colleague while at dinner with your family. If these are common practices, you too are a prime candidate for an anxiety attack.  I’ve learned that anxiety and stress dissipate when I choose to leave work outside the front door.

Refuse to be the “Go-to-Guy” for Everything

I knew I couldn’t provide an answer to every question brought my way, but I sure wanted to try. I didn’t realize that allowing myself to be the “go to guy” for seemingly everything and everyone was turning my workdays into fragmented work minutes. My addiction to feeling needed was fueling my desire to help others and it wasn’t healthy. The end result was a busy day with little progress to show. I’ve learned that it is best to avoid becoming a stress magnet by deferring to others for answers to questions when it is not in my area of responsibility.

Avoid Assuming

Its happened over and over again. I agree to help move a project forward only to discover it is much bigger work load than originally thought. It took awhile to recognize the pattern. My desire to “make it happen” led me to rush into new projects assuming far more than I should. I didn’t realize that my eagerness ultimately lead to higher stress. My assumptions were creating confusion for me and for others. I’ve learned that committing to a new responsibility should only take place after thoughtful questions have been explored. Stress increases when assumptions or wishful thinking guides decisions. Clarity comes by asking probing questions that lead to appropriate commitments and helps to minimizes stress.

A few tweaks to how you approach life can do a lot to help reduce stress. If the four areas listed above do not speak to what is causing your stress, then begin by reviewing the expectations influencing your decisions. Are you trying to live up to unrealistic expectations others are holding over you?  Or maybe your desire to make it “perfect” has set up your own list of unreasonable expectations? Either way, expectations that weigh on you like a ton of bricks will eventually crush the life out you. Adjust expectations and you will lessen the pressure.

What steps have you taken to lower stress?

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Additional information on managing Stress:

What Stress Actually Does to You and What You Can Do About It | Alan Henry

Tips for Managing Stress | Ron Edmondson

What to Do When You Find Yourself Over-Committed | Michael Hyatt

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