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How to Live the Zen Life: The Negative Effects of Stress and How to Get Rid of it
1.
2. How to Live the Zen Life
The Negative Effects of Stress and How to Get Rid of It
By Delilah Gail Hinman
3. most of us are stressed
Everyday people are affected by stress, both physically and emotionally, whether
because of work related issues, school, family, or life in general. According to a survey
conducted by the American Psychological Association (APA), one-third of Americans
feel they are living under extreme stress and fifty-four percent say they are concerned
about the level stress in their daily lives.
Oftentimes our society is constantly on the go with deadlines, meetings, and
appointments. Most of us don’t take enough time to stop and enjoy life; instead we
spend it working during the week and doing chores on the weekends. “For many
people, stress is so commonplace that it has become a way of life. Stress isn’t always bad.
In small doses, it can help you perform under pressure and motivate you to do your best.
But when you’re constantly running in emergency mode, your mind and body pay the
price” (Smith).
4. most of us are stressed
Everyday people are affected by stress, both physically and emotionally, whether
because of work related issues, school, family, or life in general. According to a survey
conducted by the American Psychological Association (APA), one-third of Americans
feel they are living under extreme stress and fifty-four percent say they are concerned
about the level stress in their daily lives.
Oftentimes our society is constantly on the go with deadlines, meetings, and
appointments. Most of us don’t take enough time to stop and enjoy life; instead we
spend it working during the week and doing chores on the weekends. “For many
people, stress is so commonplace that it has become a way of life. Stress isn’t always bad.
In small doses, it can help you perform under pressure and motivate you to do your best.
But when you’re constantly running in emergency mode, your mind and body pay the
price” (Smith).
What exactly is stress, and what is causing it?
What are the ramifications of such a busy life? Let’s find out.
5. What is stress?
Stress is a biological reaction of quickened heartbeat and heightened awareness when
faced with adversity or demanding circumstances. It is also a mental or emotional state
when you feel tension, pressure, or inability to complete a task or responsibility.
6. What is stress?
Stress is a biological reaction of quickened heartbeat and heightened awareness when
faced with adversity or demanding circumstances. It is also a mental or emotional state
when you feel tension, pressure, or inability to complete a task or responsibility.
What can you do about stress? Popular medical website WebMD suggests:
Find out what is causing stress in your life.
Look for ways to reduce the amount of stress in your life.
Learn healthy ways to relieve stress or reduce its harmful effects.
7. Causes of Stress
Personal issues
Illness — If you or a family member has a
chronic illness, this can cause a severe amount
of stress in a person’s life. Caring for a loved
one is a big responsibility.
Relationships — Either lacking quality
friendships or having trouble with them is an
area of stress. Family members can sometimes
put a strain on the relationship.
Major life changes — Getting married,
having a child, changing or losing a job, and
moving or buying a new home all have a
stressful impact on a person’s life.
8. Causes of Stress
External tension
Work — Many Americans worry about job
security, financial stability, and other work
related pressures. Of those surveyed, 62%
said work has a serious affect on their stress
levels (APA).
School — Both teenagers and adults can be
stressed out by school, with big projects, due
dates, and homework. This is especially true if
you have other commitments such as a job
and a family.
Home — The looming chores waiting for you
at home after work cause stress as well. It’s all
of the small things like dishes and laundry
that built upon an already stressed person.
9. Effects of Stress
Decrease in sleep — This can low your immune
system and make you more susceptible to illness.
Studies have shown “state of mind affects one's
state of health” (APA). A healthy, stress free mind
typically means a healthy, stress free body.
Lowering of immune system — This warning
sign and effect of stress will often lead to greater
susceptibility to frequent sickness, headaches,
nausea, and increased heart rate. Stress has been
shown to contribute to heart disease, the number
one killer in United States (WebMD).
10. Effects of stress
Lack of time or focus — Most likely you will be giving up time with your family and friends, and will be
unable to focus on the project at hand because you are balancing too many responsibilities. You may become
impatient and find it difficult to maintain concentration.
Negative attitude — You can become overly irritable and lose your temper. Constant worry and
dissatisfaction may also occur. Many people overly criticize themselves or other around them. Depression may
set in when under severe stress.
Increase or decrease in appetite — Often your appetite will be affected, either consuming more or less than
normal. Eating too many “comfort foods” can be unhealthy, leading to weight gain, higher cholesterol, and
lack of stamina.
11. Effects of stress
Lack of time or focus — Most likely you will be giving up time with your family and friends, and will be
unable to focus on the project at hand because you are balancing too many responsibilities. You may become
impatient and find it difficult to maintain concentration.
Negative attitude — You can become overly irritable and lose your temper. Constant worry and
dissatisfaction may also occur. Many people overly criticize themselves or other around them. Depression may
set in when under severe stress.
Increase or decrease in appetite — Often your appetite will be affected, either consuming more or less than
normal. Eating too many “comfort foods” can be unhealthy, leading to weight gain, higher cholesterol, and
lack of stamina.
Psychologist Nialla Bolgar says it is “become increasingly apparent that
minor, everyday stressors influence health and psychological well-being.”
12. Coping with Stress
Negative strategies
Becoming overly emotional or anxious —
This often leads to frequent crying or getting
angry and taking it out on those close to you.
It may also include criticizing yourself.
Excessive drug consumption — You should
avoid too much coffee and alcoholic drinking,
cigarette smoking, and drug use (don’t abuse
the aspirin).
Overeating — Especially of unhealthy,
“comfort foods” or fast food, which only
make your body feel worse.
Bottling up your emotions or holding it in,
not expressing yourself — This can lead to an
explosion of emotion later on, which is Procrastination or avoidance — Doing this
unhealthy. While you shouldn’t yell at doesn’t solve the problem or make your
someone, you also shouldn’t keep it all in. responsibilities go away.
13. Coping with Stress
Positive strategies
Make a to-do list — Often writing out each
task you need to accomplish helps us focus on
one thing at a time. At the top of the list write
down your biggest priorities. Reevaluate the
items near the bottom of the list: do they
really need to be accomplished (right now)?
Make sure to set a realistic timeline and goals.
Cross off each task when it’s completed. This
will give you a small sense of
accomplishment.
Keep a stress journal — Keeping a journal to
document your daily stress can help you
cope. Record what has caused the stress and
how you feel about it. This will help to relieve
some of the tension you may be feeling. Later
on you can look back and see what you have
overcome.
14. Coping with stress
Positive strategies
Meditating or praying — Relaxing your body
and clearing your mind will help you cope
with some of the stress. Take a deep breath
and close your eyes. Focusing your thoughts
and praying also helps to get out some of the
stress (ZenHabits).
Talk through your stress — Discussing your
situation with your partner, a family member,
or friend will often help relieve some of the
tension. Having a supportive ear is one of the
best ways to express your frustration and feel
more relieved.
15. REducing stress
Set goals — Setting goal a short- and long-
term goals helps to reduce stress. Make a plan
and set a realistic goal, marking achievements
along the way and stay focused. This way you
know where you’re going and what you’ve
already accomplished (WebMD).
Just say “No!” — Oftentimes we offer to help
or agree to do something when we really
don’t mean it or have the time for it. Be
honest with the person and yourself: do you
have enough time and energy for another
project? If you have some limited time, offer
to help with a specific aspect, such as helping
bake cookies but not necessarily helping sell
them.
See a therapist — Talking with a counselor
will definitely help reduce the tension in your
life. You can explain how you’re feeling and
they can guide you to become a more
emotionally stable person
16. RElieving stress
Exercise — The absolute number one best ways to manage stress is exercise,
whether it be going to the gym, yoga, or just going for a daily walk with your pet.
Stretching and being active helps relieve tension in your body. You get a better night
sleep and overall feel healthier. You can work out your frustration while working
on your body. “A fitter person is better equipped to handle stress” (Zen Habits).
17. Relieving stress
Make time for yourself — Making some me Do something creative — Do some leisurely
time is also important. Get a pedicure, listening painting. It doesn’t matter how it turns out as
to some music, take a bubble bath or long long as you are enjoying yourself. Writing can
shower. You could also take up a hobby if you alleviate stress as well. Keep a journal (perhaps
have time available—something you can do in different from your stress journal), write a
your spare time, like photography, doing a letter to a friend, or start a blog as an outlet to
puzzle, or gardening. Reading can also help express your thoughts and emotions.
your mind and body slow down and
concentrate on something else for awhile.
Spend time with family or friends — Don’t
seclude yourself from other people. Getting
Sleep — Getting more rest has been proven to together, even for something quick like lunch
boost productivity and generally makes for a (you have to eat anyway!), relieves tension and
happier person. It lets your mind and body usually puts you in a better mood. Go out to a
relax and rejuvenate. Cutting back on sleep movie or do shopping with a friend, or play a
definitely has negative affects. If you’re really board game with your family. Spending even a
pressed for time, even just a quick cat nap or small amount of time with others allows you to
lying down and closing your eyes for a few focus on someone and something else for a
minutes helps. little while.
18. Relieving stress
Make time for yourself — Making some me Do something creative — Do some leisurely
time is also important. Get a pedicure, listening painting. It doesn’t matter how it turns out as
to some music, take a bubble bath or long long as you are enjoying yourself. Writing can
shower. You could also take up a hobby if you alleviate stress as well. Keep a journal (perhaps
have time available—something you can do in different from your stress journal), write a
your spare time, like photography, doing a letter to a friend, or start a blog as an outlet to
puzzle, or gardening. Reading can also help express your thoughts and emotions.
your mind and body slow down and
concentrate on something else for awhile.
Spend time with family or friends — Don’t
seclude yourself from other people. Getting
Sleep — Getting more rest has been proven to together, even for something quick like lunch
boost productivity and generally makes for a (you have to eat anyway!), relieves tension and
happier person. It lets your mind and body usually puts you in a better mood. Go out to a
relax and rejuvenate. Cutting back on sleep movie or do shopping with a friend, or play a
definitely has negative affects. If you’re really board game with your family. Spending even a
pressed for time, even just a quick cat nap or small amount of time with others allows you to
lying down and closing your eyes for a few focus on someone and something else for a
minutes helps. little while.
“...Effective stress relievers are essential in restoring inner peace and
physical health.” — Elizabeth Scott, M.S.
19. Advice from a counselor
Pastor Matt Manning,
marriage counselor
Matt works at Crossroads Church as assistant
pastor and marriage counselor, with his
Masters of Divinity from Southern Seminary.
He is also is happily married and has a
fourteen-month-old son named Theo.
Me: What is your approach to counseling?
Matt: My approach to counseling is pretty
simple. I try to take people where they are
and help them discover there is a better way.
We can always handle money better,
relationships better, stress better, and God
speaks to a lot of those issues. It is when
people realize what they should/could do
then act on it.
20. Advice from a counselor
Me: What would you say is the largest contributor to stress for those you counsel?
Matt: In the people I see there are usually three main stresses:
Other people—people are always worried about others; money; and lack of communication.
Lack of communication is a big cause of stress in any relationship. Stress tends to blow things out
of proportion...In marriage, 80% of the time it is not being able to communicate with your spouse.
When people talk about things, it relieves a lot of what they are dealing with.
Me: What stresses you out the most, and how do you deal with it?
Matt: I feel the negative side [of stress] when I start to forget things, which in turn frustrates me, and
then I am an irritable person. In short I get moody and short with people. My personal way of handling
stress is to be organized. It is also the advice I give to others. If I control what I can, then I everything else
just happens. For example, I know how much money comes in every month so I just plan for it. I know
how much time is expected for me at home and work so I make that time happen. At the end of the day
we can only control what we can.
21. A nursing student’s Advice
Bekah Nichols,
nursing student
Bekah is a nursing student at CU Denver who
is planning to go into hospice care when she
graduates. Right now she is taking some time
off from school to raise her seven-month-old
daughter Hannah.
Me: What do you feel is the biggest cause of
stress?
Bekah: Stress can cause a lot of health Me: How do you know when you’re
problems. People who are long-termed stressed? What do you do about it?
stressed typically live short lives. People need
to learn how to maintain a better schedule, to
Bekah: When I’m stressed I often don’t even
balance between priorities.
realize I am stressed about something, that
is, until I start snapping at other people or
Bekah: Go for a walk or light a scented avoiding my responsibilities. But in the end, I
candle. to help you relax. On a side note: take a bubble bath and everything works
holding a baby usually makes you happier!” itself out.
22. From my point of view
Delilah Hinman,
student and freelancer
I am an English Writing major with an
emphasis in Teaching ESL, and am hoping to
finally graduate by spring of next year after
six years of college. I work part-time as a web
administrator at a local non-profit and also
run a freelance web design studio on the side.
I wanted to research this topic because I can
be a rather stressed person. Most of my stress
tends to come from my perfectionist, type A
personality, whether from work or school.
Sometimes I judge myself too harshly and
can be quite serious.
To combat this self-critical nature I enjoy
writing in my journal, listening to acoustic
guitar music, and experimenting in the
kitchen (http://eatables.org).
23. Survey insights
I conducted a survey asking respondents about the stress in their daily lives (all
responses are anonymous). Here is what some of the respondents had to say:
“The times that I do feel less stressed are when I am organized. Everything seems pile up and unmanageable,
but if and when I make a list, stick to a schedule, along with healthy foods and exercise, it works. If I make
excuses to not exercise or eat healthy, I feel the stress almost immediately.”
“I’m always working at staying present in the moment. It’s tough, but it helps a great deal.”
“I force myself to go out with friends, or even just hang with them to grab a meal. When I’m there I force myself
to not think of anything outside this immediate situation, and think of my friends instead of myself. This used
to be hard, but now it’s so refreshing and relaxing to know that when I’m with my friends, it’s their time, and
it’s about them, and then I have a great time!”
“I handle problems one step at a time. I enjoy living and remind myself that living happy is more important
than living with stress. I live modestly—things don’t make be happy. I must make myself happy without the
need for materials.”
“When I feel I can’t take it anymore, I talk to God about it and vent my frustrations, and ask Him for His help.
Then I’m soothed by this peace which is so euphoric it’s hard to describe. It’s not that I forget about my
responsibilities, it’s just that they’re put into perspective. I remember that God is so much bigger than any of
these things; He can handle it. I do my best and He does the rest!”
24. Survey Graph
Average amount of daily stress Thirty-four percent of
respondents feel
moderately to extremely
stressed on a daily basis,
4% 9% with work and life in
8%
general being the number
one stressors.
25%
Extremely stressed
Moderately stressed
54%
Mildy stressed
Hardly stressed
Minimal to no stress
25. my challenge to you
While most of the facts and tips offered in
this documentary are well-known, it’s
really a matter of actually taking them to
heart. My challenge to you is to set a goal,
a goal of becoming a less stressed,
happier, healthier individual, whether
that means just going for a daily walk,
eating better, or reducing responsibilities
so you can spend more quality time with
your family and friends, so you can stop
and enjoy your life.
26. my challenge to you
While most of the facts and tips offered in
this documentary are well-known, it’s
really a matter of actually taking them to
heart. My challenge to you is to set a goal,
a goal of becoming a less stressed,
happier, healthier individual, whether
that means just going for a daily walk,
eating better, or reducing responsibilities
so you can spend more quality time with
your family and friends, so you can stop
and enjoy your life.
“Life is not the amounts of breaths you take,
its the moments that take your breath away.” — Will Smith in the movie Hitch
27. resource
Zen Habits: Simple Productivity — http://zenhabits.net
Zen Habits is a weblog maintained by Leo Babauta, author of the best-selling book “The
Power of Less: The Fine Art of Limiting Yourself to the Essentials...in Work and Life.” He
offers up daily tips and articles about working smarter, not harder, and how to reduce
the amount of stress in our daily lives.
Some particular articles of interest:
20 Ways to Eliminate Stress from your Life
The Mindfulness Guide for the Super Busy: How to Live Life to the Fullest
Simple Living Simplified: 10 Things You Can do Today to Simply Your Life
28. References
Bolger, Niall, et al. “Effectives of Daily Stress on Negative Mood.” Journal of Personality and Social
Psychology 57.5 (1989) : 808-818.
“Facts & Statistics.” American Psychological Association. 2007. 03 July 2009
<http://www.apahelpcenter.org/articles/topic.php?id=6>.
Hitch. Dir. Andy Tennant. Perf. Will Smith. Columbia Pictures, 2005.
Manning, Matt. Personal communication. 08 July 2009.
Nichols, Bekah. Personal communication. 07 July 2009.
Scott, Elizabeth. “Stress Relievers: 25 Ways to Reduce Stress.” About.com. 12 May 2009. 08 July 2009 <http://
stress.about.com/od/tensiontamers/a/stressrelievers.htm>.
29. References
Smith, Melinda. “Understanding Stress: Signs, Symptoms, Causes, and Effects.” HelpGuide.org. July 2009.
04 July 2009 <http://www.helpguide.org/mental/stress_signs.htm>.
“Stress.” American Psychological Association. 2009. 03 July 2009.
<http://www.apa.org/topics/topicstress.html>
“Stress Resources.” Insight Journal. 09 July 2008. 04 July 2009.
<http://www.anxiety-and-depression-solutions.com/main/stress.php>
“Stress Management Health Center.” WebMD. 2009. 02 July 2009.
<http://www.webmd.com/balance/stress-management/default.htm>
Music by Pot Hocket. “Daydreaming Again.” OverClocked ReMix. 2009. <http://ocremix.org>
30. References: images
Audibert, Fernando. Jaque. 17 Dec. 2007. Stock.Xchng <http://www.sxc.hu/photo/922636>.
Bramwell, Alex. Meditation. 17 Dec. 2008. Stock.Xchng <http://www.sxc.hu/photo/1121962>.
Conner, Margo. Day 79 - f o c u s. 31 October 2007. Yahoo! Inc.
<http://www.flickr.com/photos/margolove/1810357551/>.
Johnson, Carolita. “Free Stress Test” Cartoon. New Yorker 23 June 2006.
Prieto, Leo. Dana hace Yoga en la Playa. 11 Aug. 2004. Yahoo! Inc.
<http://www.flickr.com/photos/leoprieto/2487291/>.
Sexton, Koka. My to do list. 29 Oct. 2008. Yahoo! Inc. <http://www.flickr.com/photos/ikoka/2984516280/>.
Van Holten, Marinka. Down. 5 Apr. 2006. Stock.Xchng <http://www.sxc.hu/photo/501203>.
Walls, Martin. Depression. 29 Jan. 2006. Stock.Xchng <http://www.sxc.hu/photo/456960>.
Zweettooth. Stress v.2. 12 February 2008. Stock.Xchng <http://www.sxc.hu/photo/951860>.