Stress Awareness Month: Ways to combat tension

  • Published
  • By Airman 1st Class Harry Brexel
  • 19th Airlift Wing Public Affairs
LITTLE ROCK AIR FORCE BASE, Ark. --  At some point, everybody experiences stress. According to Merriam-Webster Dictionary, stress can be defined as a state of mental tension and worry caused by perceived problems in your life. Long work days, increased deployments or financial issues are just a few of the things that can cause stress. Since April is Stress Awareness Month, here is a list of ten things that you can do to reduce the pressure.

Be social. Spend time with family, friends and co-workers to help increase a sense of belonging. Having a strong social network can be crucial in times of stress.

Exercise. According to the Yale Stress Center, regular exercise has been proven to reduce levels of the body's stress hormones such as cortisol and adrenaline. It also increases the production of endorphins, the body's natural painkillers and mood elevators. Contact the Little Rock AFB Health and Wellness Center at (501) 987-7716.

Help another person. Providing relief to someone else puts your focus on them. Doing so takes your mind off your own challenges. Look around you to see who may need help. Contact your first sergeant or the Airman & Family Readiness Center at (501) 387-6801 for volunteer opportunities.

Relax and take care of yourself. Do the things you love, whether it's taking a vacation, getting a massage or listening to music. Relaxation is crucial for everyone, especially in high-stress career fields like the military.

Explore the outdoors. Play with your pets at one of the dog parks on base or get out and experience the Natural State in all of its glory. Arkansas is full of places to trek. Nature and sunlight can greatly improve your mood.

Make positive changes in your life. Whether it's deciding to be healthy, making a new friend or organizing your home, a small change can make a big difference. 

Manage your time. Effective time management will help you get more done each day. Plan ahead, prioritize and don't take on nonessential tasks. Managing your time more wisely can improve your quality of life, thus minimizing stress.

Laugh more. Laughter truly can be the best medicine. Watch funny internet videos, TV shows or joke with friends or co-workers. Every day should have time for laughter.

Meditate. Quiet your thoughts and calm your mind. According to Harvard Medical School, deep breathing and minutes of meditation each day can help ease stress in your life. Marine Corps officials from Camp Pendleton have already instilled a class for Marines based on mindfulness. Naval Health Research Center scientists have found that the meditative techniques help Marines react better to high-stress situations and recover more quickly from those episodes.

Don't turn to alcohol when stressed. Alcohol can stimulate the release of the stress hormone cortisol. Alcohol and stress tend to feed off of each other, according to the U.S. National Institutes of Health. When someone sobers up and alcohol leaves their system, their problems still remain. Alcohol and drug abuse prevention treatment is provided through the 19th Medical Group Mental Health Clinic.

If you still feel that stress is overwhelming your life, or you just need someone to talk to, there are multiple resources at Little Rock AFB. Contact the Military and Family Life Counselor at (501) 366-7210 or the 19th MDG Mental Health Clinic at (501) 987-7338. The mental health clinic can prescribe medication and support long-term counseling whereas the MFLC supports short-term counseling and speaking with them remains confidential.