The latest research shows that high levels of stress can make you sick – literally. Over time, stress weakens the immune system and makes people susceptible to colds and flues, not to mention serious ailments like diabetes and heart disease. In fact, chronic stress may double the risk of having a heart attack. If that’s not bad enough, new studies show that stress actually hastens the aging process. A November 2004 study published in the Proceedings of the National Academy of Sciences reports that chronic stress appears to accelerate the shriveling of genes inside cells, which speeds the body’s deterioration. Such studies are enough to raise stress levels alone! While you may not be able to control all the things that create stress in your life, there is good news: You can control how you manage stress. It’s easier than you think to prevent stress from taking over. The following stress management tips may seem like common sense, but too few of us actually apply them to our daily lives - and they won’t work unless we use them. 

Set realistic goals.  Shed the super-person urge! Be realistic about your commitments, tasks and deadlines at home and work. Learn to say “no” when necessary. Don’t set yourself up for frustration. Do what’s possible and carry on. 

Set and re-set your priorities. Organize your time. Take care of important and difficult tasks first. Eliminate unessential tasks. 

One task at a time. Divide large projects into smaller tasks and make “to do” lists. Complete the first task before moving on to the next. Keep tasks small until you are feeling a sense of accomplishment and control. 

Manage your anger. Retreat before you lose control. Allow time for everyone involved to cool down. You’ll be better equipped to handle the problem constructively later. 

Communicate. Be honest with family, friends and colleagues when you feel you’re in a bind. But don’t just complain - make practical suggestions for improvement. 

Give yourself a break.  No one’s perfect! Allow yourself to be human, and just do the best you can. 

Walk it off.  Aside from its well-known physical benefits, regular exercise reduces stress, depression and anxiety, and enables people to better cope with adversity, researchers say. Commit to including a brisk walk or other exercise into your daily schedule.

Treat your body right. Good physical health increases your tolerance to stress and helps people cope better with adversity. Eat right and exerciser regularly. 

Get help if you need it. Finally, don’t let chronic stress stand in the way of your health and ability to fully enjoy life. If you are persistently overwhelmed, it may be time to seek help. Asking for help is not a sign of weakness - taking care of your self is a sign of strength. 

For free materials on stress management, call the Mental Health Association at 314-773-1399. 

LaDonna Haley
Program Director
Mental Health Association of Greater St. Louis

 Want to see other Open Mind columns?  Click here for Archive Index.