University of Iowa Health Science Relations and
Bev Klug, MA
Facilitator of the Mindfulness-Based Stress Reduction Program
First Published: November 2000
Last Revised: September 2003
Peer Review Status: Internally Peer Reviewed

Being late to a meeting isn't harmful. It's your reaction to it. Procrastination isn't necessarily bad, nor is the co-worker who talks too loudly on the telephone, or the child who doesn't recognize the importance of a clean room, or not having adequate time to do what you feel you must or want to do. These are just everyday circumstances. It is your reaction to these circumstances that is the problem.

How do you react to the situations that cause you stress? Frustration, anger, attacks on your self-esteem? Your blood pressure goes up, your tolerance goes down?

Instead of reacting in ways that aren't helpful, how about learning to respond differently? One of the secrets of dealing with the everyday variety stresses is recognizing what you can't change, what you can change, and what is worth the fight.

"Responding or choosing from a range of options in a situation versus reacting in habitual ways is a skill that can be learned," says Bev Klug, facilitator of the Mindfulness-Based Stress Reduction Program, at University of Iowa Hospitals and Clinics. "The practice of mindfulness meditation is an effective way to develop that ability. It can help us exist with stressors in our lives more skillfully and also to appreciate the pleasant things in our lives."

There are several ways to let go of your frustrations. Maybe it is through music, maybe it is learning how to have fun again, maybe it is practicing and using relaxation techniques. The secret is to find something that works for you because life should be more than moving from one stress to another.

You can take control

Stress starts when you are confronted with more than you can handle, be it physical, emotional, or a combination.

You can't avoid stress, it's part of life. But you can take steps to reduce the impact of stress. Here are a few suggestions:

Don't drink caffeine. Stress and caffeine build on one another. Have you ever noticed you drink more coffee or eat more chocolate - both sources of caffeine - when you are stressed? Caffeine causes "coffee nerves" and can lead to insomnia, headaches and stomach pains, among other complaints.

Get the rest and relaxation you need. Don't skimp on sleep in order to get everything done and with the idea that this will eliminate some of the stress in your life. Your body needs the "down time." When you're tired you tend to be less civil and more irritable, neither of which will help you deal with the stresses in your life. Learn to relax and play sometimes.

Exercise. Just like sleep, you need it for a healthy, happy life. It helps control weight (which can ease that stress), lowers your risk of heart disease, stroke and other illnesses. Exercise makes you feel better and you'll look better - now how about that for reducing stress.

Alcohol. If you use it to relax, you might want to re-examine your decision. Light to moderate drinking is not as dangerous as chronic or habitual drinking, but there are still some dangers. Stress increases your nutritional needs while alcohol reduces the amount of nutrients you get from the foods you eat.

Stress eating. We've all done it. A bowl of ice cream. An extra helping. We call it comfort food. But it doesn't always work. Stress can change your eating habits. Avoid sweet, fatty snacks during breaks or late at night. Too much sugar and fat do more harm than good. The more your body has to handle, the more it relies on what you feed it.