Stress Management
Stress is an inescapable part of our lives. A moderate level of stress can be a positive, healthy thing, but only if it is short-lived. Excessive or prolonged stress results in a range of health problems which include chest pains, constant tiredness, constipation or diarrhoea, cramps or muscle spasms, headaches but in women with PCOS it can also cause hormonal imbalance, increased glucose levels, blood fats and blood pressure and reduced immunity. The symptoms of PCOS themselves create further stress.
Coping with stress
There are many techniques for coping with stress. The causes of stress are unique to you and you must find one or more techniques that suits your particular situation best. Start by identifying the causes of your stress, the stressors.
Time management
If you are feeling overwhelmed by the sheer number of things you have to do, try some time management techniques. You can use these simple techniques at home, at work or at school or college.
Set yourself goals
Goals are important - by setting goals, you choose what you want to achieve. Set yourself short-term goals, medium-term goals and long-term goals. Make sure you choose things that you will enjoy doing and set realistic goals. You may choose to set goals in your career, education or personal life.
Create a prioritised 'To do' list
On a weekly basis, write down everything that you need to do. Then divide the tasks into four categories, depending on how important they are and how urgent:
- Important and urgent
- Important but not urgent
- Urgent but not important
- Not important and not urgent
Now think about each category.
Do the tasks in the first category now. If something is important and urgent, don't procrastinate - get it over and done with. Not only will you feel a sense of achievement but you will also avoid those all too familiar feelings of guilt we all get when we miss deadlines.
Create a plan for tasks in the second category. Allow enough time for each task, and if it is a large one, break it down into smaller tasks that are more manageable. Set aside planned time slots in your schedule. Also, remember that if something could go wrong, it probably will so allow time for when things don't go to plan.
What about those urgent but not important tasks in the third category? Are they really urgent? Could someone else do them? Perhaps you need to say 'No'. Are they going to help you achieve your goals?
Think about the tasks in the last category: they are likely to be trivial time-wasters. Think about why they are on your list. Can you get rid of them or postpone them indefinitely? Be ruthless.
Try applying these techniques to everything you do. You will be amazed to find how much time you can save by not avoiding trivial tasks and concentrating on those important goal-achieving ones. Stick to your plan, but don't be afraid to change it if circumstances change.
Maintain a positive outlook
We often find that things do not go our way. Unexpected problems arise, we are not treated the way we expect to be and the future is uncertain. Sometimes, we have to face up to failure.
Much of our ability to deal with such situations depends on our outlook and our interpretation of what is happening around us. Often, we have unrealistic expectations of others and ourselves. When these expectations are not met, we get over-react and get stressed. Taking time out to re-appraise expectations and beliefs can help us to find alternative interpretations and courses of action which can either avoid stressful situations or, after a stressful event has occurred, can minimise the stress that we feel.
You may find some of the readings and poetry in this section inspire you to focus on the positive things in your life.
Relaxation
Women often find that there are too many other demands on their time, and neglect their own needs. If you follow some time management techniques, you should find that you are able to set aside a little time for yourself. Use this time to reflect, or read a book, maybe take a walk in the park. Do things you enjoy and have some fun. If you find it difficult to relax, try a yoga or meditation class. Learn more about meditation in this Reading from the Dalai Lama.
A quarter of an hour devoted to taking care of yourself today may save you days or weeks in the long run by preventing illness.
Exercise and Diet
Regular exercise and a balanced, nutritious diet will not only help you with weight control but keep you physically fit enough to meet challenges, achieve goals and cope with stress. An added bonus is that your self-esteem, the lack of which is a stress factor, will also improve.
The low glycemic index diet combined with exercise is a highly effective program for weight loss and control.
Talking
It is important to verbalise your feelings. If you have a good network of friends and family, make use of it. If not, spend some time and effort in building one up - the very act of doing means you are taking action to cope with stress.
Talking through your problems can help clarify the situation, and solutions often emerge through conversations and discussions. Sharing problems with other people in the same situation can put things into perspective and help you to manage your reaction to stressful events. The important thing is not to be afraid to talk and share your feelings. Remember that if you are suffering from diabetes or PCOS, it is normal to feel fed up, frustrated or over-emotional.
If everything fails, you might want to get counselling from somebody with experience in stress management.