Peggy R. Anderson

Extension Agent

May 18, 2011

How Stressed Are You?

I don’t know about you but I’m having a hard time with the date on the calendar and the weather out my office window. The two just aren’t jiving in my books. I also know that there are a lot of you out there just a little stressed about getting a crop in, about making payments on land, equipment and possibly college tuition. Ok, maybe just a few of us.

 We all experience stress in our lives. Stress affects everyone differently and the way we cope varies from person to person. When faced with a crisis, the level of stress escalates significantly. A crisis is any event that produces stress beyond what regular coping skills can handle. 

A crisis can come in many forms. North Dakotans who face a disaster-related crisis include farmers who have lost crop or livestock, businesspeople who have damaged inventory and a drop in business or fewer customers, and families who have lost personal belongs. North Dakotans also face personal and family-related crises. A chronic, persistent stressor also can lead to a crisis when a person no longer can cope. The source of stress may vary, but in a crisis, everyone struggles to cope.

How do you cope? 

We have negative and positive coping methods. Which ones do you use? Negative methods include indulging, revenge, throwing a tantrum, finding fault in others or the situation; worrying, denial, the excessive use of tobacco, alcohol, food or drugs; withdrawal. Or do you use positive coping methods? We can put those methods into 6 different categories: Spiritual – Commitment, prayer, faith, surrender, valuing and worship; Physical – relaxation, music, self-care, exercise, stretching, and play; Family – Balancing, contact, flexibility, networking, linking and limits; Mental – Time management, problem solving, life planning, relabeling, organizing, and imagination; Diversion – Learning, nourishment, work, getaways, hobbies, and biofeedback and finally Interpersonal – Affirmation, togetherness, expression, esteem building, assertiveness and conflict resolution

Listen to Your Body

Some distress signals to pay attention to are Body Symptoms such as sweating, dry mouth, headache, backache, intestinal distress, hunched shoulders and flushed; Mood Changes: frustration, irritability, hopelessness, restlessness, impatience, forgetfulness, and panic attacks; Behavior: disturbed sleep patterns, emotional outbursts, overreacting, talking to fast or too loud, and increased alcohol use. Illnesses that can come on with long term stress are back pain, skin disorders, asthma, peptic ulcers and high blood pressure.

Stress Solutions

This is probably the biggest area that YOU can make a difference in how to handle stress. Solutions include watching your diet. Increase your fresh fruits and vegetables, whole grains, fiber and lean meat. Decrease your salt, fat, caffeine and refine sugars. Look at some lifestyle changes such as exercise more, improve your time management, take more time for yourself and learn to relax. And finally look at your relationships. Surround yourself with positive people, talk about your worries, ask for help and above all keep your sense of humor.

Setbacks

Everyone experiences setbacks from time to time. To adjust to setbacks:

1.      Avoid trying to control the uncontrollable, such as weather, markets.

2.      Avoid trying to blame someone or something for problems. Blaming and other acts of anger only make things worse.

3.      Look for some meaning, some new sense of direction.

4.      Avoid being to quick to judge the outcomes.

5.      You are not alone!

6.      Get your emotions out. Talk, talk and talk some more. Don’t bottle things up inside and explode later. Open your mouth and your heart. Let go of the past and move on.

7.      Avoid making assumptions about why something occurred. Stick to known facts.

8.      And like I mentioned above, keep a sense of humor!

Hang in there; we are all in this together. I think a full day of sun will require a major party in my book!

Schedule

Wednesday, May 18 – Burke County

Thursday, May 19 – Divide County

Friday, May 20 – Burke County

Monday, May 23 – Burke County

Tuesday, May 24 – Divide County