Coping with worry, anxiety and stress, the natural way

By Lionel Wijesiri

The clock is ticking. Your team has to score a single goal in the next five minutes to make the final and your chance at gold and glory. Everyone is fired up and tensions are running high. The coach is pacing the side-line; the players on the bench are on the edge of their seats, shouting to their team-mates on court. Some of the players look intensely focused; others look desperate, or slightly ill. You are the caption of the team. Can you act cool and handle the situation?

While we may never lead troops through a decisive battle or kick a game winning field goal, our ability to thrive under pressure is essential to our success in life.

It’s usually those clutch moments when everything is on the line, that make or break a person’s progress. Can we rise to the next level or languish in obscurity?

We’re living in very trying and difficult times and things don’t seem to be getting any easier. Sometimes life can seem terribly painful and unfair, yet somehow we manage to struggle on, day after day, hoping and praying that things will soon get better.

But day by day the world is becoming a crazier and more uncertain place to live in, not to mention stressful.

Nothing seems safe any more. Millions of people are in record levels of debt. Many are losing their income sources, their homes, their health and sometimes even their sanity.

Worry, depression and anxiety seem to have become a way of life for way too many people.

Challenge

One thing that separates great men and women from the mediocre is their ability to thrive in high-pressure situations. Instead of cracking under the stress, they become stronger. By stepping up and performing when the chips are down, these men and women engender the confidence and trust of others, achieve and accomplish great feats, and build their legacy.

When we are in school, it doesn’t matter how well we study and do on our homework; if we can’t perform in exam, we are sunk. In the same way, when a promotion evaluation comes your way, what do you think your boss will remember the most?

All the times you’ve been reliable when the pressure was off, or the moments you crumbled when it really mattered?

Many people think that being cool in high-pressure situations is some sort of innate talent that some people have and others don’t.

Or that when someone pulls off an unlikely save, it simply came down to luck. The reality is that with a little work and discipline, anybody can become cool.

Suggestions

Eve Adamson, five-time New York Times bestselling author and award-winning freelance writer in her book Everything about Stress and Anxiety Management suggests some practical hints that can help keep stress under control.

*Do not panic

What can you do to deal with stress overload or, better yet, to avoid it in the first place? The most helpful method of dealing with stress is learning how to manage the stress that comes along with any new challenge, good or bad. Stress-management skills work best when they’re used regularly, not just when the pressure’s on. Knowing how to “de-stress” and doing it when things are relatively calm can help you get through challenging circumstances that may arise. Take a stand against over-scheduling. If you’re feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.

* Be realistic. Don’t try to be perfect - no one is.

And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!). If you need help on something, ask for it.

* Get a good night’s sleep.

Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological “sleep clock” shifts during adolescence, many prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early, you may not get all the hours of sleep you need.

* Learn to relax.

The body’s natural antidote to stress is called the relaxation response. It’s your body’s opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you’re caught up in stressful situations. And ensure you stay relaxed by building time into your schedule for activities that are calming and pleasurable: reading a good book or making time for a hobby, spending time with your pet, or just taking a relaxing bath.

* Treat your body well.

Experts agree that getting regular exercise helps people manage stress. And eat well to help your body get the right fuel to function at its best. It’s easy when you’re stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body’s ability to bounce back.

*Watch what you’re thinking.

Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you’re out of practice, or tend to be a bit of a pessimist, you can learn to think more optimistically and reap the benefits.

* Build Your Resilience

Ever notice that certain people seem to adapt quickly to stressful circumstances and take things on the stride? They’re cool under pressure and able to handle problems as they come up. Researchers have identified the qualities that make some people seem naturally resilient even when faced with high levels of stress. They think of change as a challenging and normal part of life. They see setbacks and problems as temporary and solvable. They believe that they will succeed if they keep working toward the goals. They take action to solve problems that crop up. And they build strong relationships and keep commitments to family and friends.

Message

The message is clear. Make goals and keep track of the progress. Make time for relaxation. Be optimistic. Believe in yourself. Be sure to breathe. And let a little stress motivate you into positive action to reach your goals.

You have everything inside you that you need to overcome your stress and the accompanying anxiety. The problem is, often we don’t realise that we are in control because we feel so out of control at time. But the tools are there, you just have to use them. If stress is caused by us not feeling in control of a situation, the answer is to try and reverse this, and regain that control. The good news is: you can!