Cumulative Stress Reactions

by Congregational Care Teams

Stressful events - regular demands that force us to respond or adapt - can accumulate or “pile up.”   Without regular stress-reducing activity, you may develop problems associated with accumulated stress.

SIGNS OF CUMULATIVE STRESS:

• Sleep pattern changes and fatigue

• Muscle tension problems, jumpiness

• Headaches

• Digestive problems

• Increasing frustration with intimate relationships or distance from loved ones

• "Bum-out" on the job

• Substance abuse

• General, regular anxiety or sadness out of proportion to life events

THINGS TO TRY:

• Maintain healthy eating habits.

• Exercise regularly, in some active, aerobic fashion.  Fast walking is fine. (Consult your physician before beginning an exercise program if you are inactive.)

• Recognize circular, passive, hopeless and worrisome thoughts.  Substitute planning, active, goal-setting thoughts.

• Do things you haven't done for a while, but have always been fun.

• Talk to those you love, and those who understand your role.

• Use relaxation techniques.

Relaxation Exercises

• Relaxation is a skill. If you wish to develop it, practice this exercise several times a day.

• This exercise can be done at any time, and is relatively brief.

• Sit in a comfortable chair in a quiet place. 

• Place both feet squarely on the floor. Place your hands in your lap. 

• Close your eyes and concentrate on taking several deep, slow breaths.  

• Count slowly as follows:

            Inhale:            1 – 2 – 3 – 4 – 5          (through your nose)

            Hold:               1 – 2 – 3 – 4 – 5

            Exhale:           1 – 2 – 3 – 4 – 5           (through your mouth)

• Repeat this three times.

@ Copyright, 2003 CCT of Florida. All rights reserved.

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