Traffic, deadlines, crowded trains, financial pressures, family concerns, too much to do.... you probably deal with this kind of stress every day. You may have learned to cope with such daily stress, and may even find that a certain amount of stress serves as a motivator for increased performance. Sometimes, however, you may encounter times of heightened stress created by unexpected responsibilities, a personal crisis, or an environmental or social situation. These events can leave you feeling threatened, inadequate, or powerless and can affect your ability to function effectively.

Some periods of heightened stress are inevitable, but how you prepare yourself for those times can increase your ability to weather them. One of the most important strengths you can develop is "stress hardiness"—a feeling of being able to cope with difficult situations.

Stress hardiness is the ability to minimize the harmful effects of stress and to transform a perceived threat into a challenge. People who have developed stress hardiness view periods of heightened stress as opportunities for growth. They know that at least in some areas, they can make choices and exert some influence. They feel empowered so that even extreme stress is manageable.

If you don’t presently feel very stress hardy, don’t worry. It’s never too late to develop it, and as your stress hardiness grows, so will your ability to handle all kinds of stress.

Here are some things you can do to start building stress hardiness:

• Create a strong social support network. Choose people you trust and share your feelings with them. Brainstorm and share information with others about effective ways to cope.

• Pay attention to your eating and sleeping habits. When under extreme stress it’s natural to turn to "comfort" foods, like chocolate, which can actually make you feel down after the sugar "high" wears off. Instead, eat nutritious foods and drink plenty of water. Stress rapidly depletes your body of vitamins and minerals, so make up for this in diet and supplements. Make sure your body has an opportunity to rest. Try to get the amount of sleep you need to feel refreshed in the morning.

• Keep physically active. Exercise will help you release stress and raise your level of endorphins, the "feel-good" chemical. Check with your doctor before beginning any exercise routine, and start gently.

• Stay balanced through opposite action. De-stress by doing the opposite of what you do all day. For example, if your job involves intense mental work, do something with your hands and body to relax, like gardening or dancing.

• Don’t forget humor. Laughter helps you cope with stress by improving your immune functioning, giving you a break from stress, and acting as a natural energizer. As the 19^th century American clergyman, Henry Wood Beecher, said, "A person without a sense of humor is like a wagon without springs—jolted by every pebble in the road."

Building your stress hardiness will increase your ability to cope during difficult times, but when extreme stress strikes, you may still benefit from the following techniques:

• Practice deep breathing to release tension.

• Analyze your stress by describing it. Identify elements you can do nothing about and let them go. Identify elements you have some control over, decide what to do, and then act.

• Write down your current feelings, thoughts, and behaviors. Describe how you can think or act differently to cope more effectively. List pros and cons of possible solutions.

• Focus your attention in the present and do one thing at a time. If possible, put aside a problem until you can deal with it effectively  

• Use positive thoughts or sayings to reduce stress, for example telling yourself: "I can handle this," or "This too shall pass."

• Put things in perspective. Ask yourself how important the situation causing stress will be in one week, one month, or one year. Remember the things that are important to you.

• Put together a de-stressing kit. Include things that are relaxing and that pull you back from stress—a favorite movie or CD, a calming photo or painting, a token that holds fond memories.

• Ask yourself, "What do I need?" Find some form of emotional release, like crying, laughing, or talking with someone. Engage in positive activities that make you feel good. Avoid taking on added responsibilities.

Coping during stressful times means balancing between letting go and taking control and action. There are many techniques to help you do this; it’s just a matter of experimenting to find the ones that work best for you in each situation. Start now, for every technique practiced will empower you to cope in those times of heightened stress.

© Harris, Rothenberg International, Inc.

Reviewed 07/07