By Frank Emspak

For those not familiar, the Princess and the Pea is a fable where a princess can’t sleep because of a pea under her mattress. Although it’s technically about someone finding true love because of their weird sleeping habits, it can also be interpreted as being about the fragile egos and impossible desires of the mega-rich.

My takeaway from this fable is that a little annoyance can go a long way. The tactic of using a small annoyance to build a popular campaign is part of a strategy to rebuild our unions. This tactic should contribute to building political support for the pending court cases aimed at undercutting Act 10. We can build support and membership for public sector unions who might undertakes this strategy and position unions as allies or advocates for groups, beyond the immediate focus of union organizing efforts.

In Wisconsin union density has dropped by about 50% compared with pre-Act 10. The biggest hit, of course, was the public sector. But “right to work”, attacks on Project Labor Agreements, and prevailing wage didn’t help. Nor has the loss of plants like GM in Janesville, Oscar Meyer, and Master Lock, as well as the continued migration of unionized financial services work out of the state and out of the union, as carried out by Tru-Stage.

However, this past year organized labor has moved from defense to offense, with some important organizing victories… and now with legal attacks on Act 10. In addition, a parallel judicial effort is underway to force a decision as to whether the Public Authority, the legal home for the University of Wisconsin Hospitals and Clinics, is a public entity subject to state laws or a private entity subject to the NLRB.

Both legal challenges seek to regain rights lost under Act 10. At the same time, efforts to organize on the ground continue.

Over the course of the 20th century, the legal framework tended to follow the actions on the ground. In the thirties, after the first national labor relations act was declared unconstitutional, a huge wave of organizing swept the country along with the expected repression and unrest. It was then that the courts reversed their view, and the NLRB was declared constitutional.

The Brown v Board of Education decision, ending de jure segregation, followed a similar path. By 1954, there had been almost 10 years of protests and increasing unrest, especially in the South. Legal segregation was an international embarrassment to the US, and so the US Supreme Court declared it unconstitutional.

Here in Wisconsin, prohibitions against public sector unions, especially teachers unions, ended after another record number of disruptions among public school teachers at the beginning of the fall school year. It is important to note that the new laws provided a means to allow state, county, and municipal governments to recognize a union. But in exchange, the union was required to follow a system of rules to be eligible to use those means. In both Federal and State labor law, the range of remedies permitted to unions under the new collective bargaining systems restricted their ability to use direct action: that is, strikes, secondary boycotts, or a closed shop. While the laws did compel an employer to bargain if the union followed the procedures laid out in the respective laws, nothing in either state or federal legislation compelled the employer to reach an agreement with the union.

Winning the Legal Battles

It is all of our interest to build a political and organizational environment to make it easy for the courts to ratify the situation on the ground.

While the courts do act independently, they are also attentive to public opinion, and they are especially attentive to managing unrest. I think it is fair to say that the chances of a favorable court ruling would be increased if University faculty and staff, as well as nurses, could convincingly show they had overwhelming support amongst their fellow workers. 

There may well be majority support for collective bargaining amongst nurses and other public sector workers. A large percentage of the public supports unions. But it is one thing to support collective bargaining in a poll, and another to participate in achieving it. As of yet, that last step has eluded us. Or to put it another way, there is every reason for an organizing committee to act like a union and mobilize around an issue in the workplace without waiting for the possibility that the legal situation will be clarified in labor’s favor. In fact, the achievement of a new collective bargaining law, or even the return to the status quo ante, does not guarantee progress. It guarantees a system of control. It guarantees a process. It may allow an increase in the financial stability of our unions, but given the undemocratic nature of the budget process in Wisconsin, the process cannot be counted on to provide the relief public sector workers need and deserve.

However, developing a majoritarian, on the ground, workplace-centered movement will achieve what we all need: strong democratic unions with workplace organizational strength. The existence of such a movement may help convince the judges to restore laws that provide labor rights, and procedures that make sense.

How can this be achieved? Demonstrating and demanding collective bargaining rights is certainly a first step, but it is only one aspect of the fight. Mobilizing the workforce on an issue of importance to themselves is another. Mobilizing in the workforce as part of a conscious campaign to show what a collective of workers can do can be key to the achievement of any legal victory.

What might a workplace issue look like? It would need to be something that is important to the workforce. It would need to be measurable. It would need to winnable: that is, an issue that the employer could agree to, without the need to go to the legislature for money or permission. Workers could be asked to support this union-driven campaign without necessarily joining the union, but there would be no question in anyone’s mind that the campaign was a union initiative, aimed at improving or remedying an important problem.

What type of issue do we have in mind? Here’s an example which would apply to medical personnel at all levels, but also to the thousands of academic staff and technicians employed by the UW and other public agencies: the “right to know”. (Remember, this is just an example. Depending on the workplace, workers in any particular place may decide on another issue). The “right to know” means that anyone exposed to any chemicals, drugs, solvents, insecticides, pesticides, or other potentially carcinogenic substances would have the right to know that they had been exposed; when, to what, and the relevant scientific information with respect to potential health hazards. Management would be responsible for making this information available in some comprehensible format. This makes common sense. It is something that could be achieved, if the employer wished. It is needed. It is the type of campaign that demonstrates to all, even those of our fellow workers who are undecided about the union, what the union can do to improve working conditions.

A serious campaign of this nature would also demonstrate to the courts that without a union the employer did little or nothing. Hence the issue of collective bargaining is not some theoretical legal issue or abstract right, but a potential lifesaving matter for workers.

A campaign like this would show that collective action—the essence of unionism—makes sense. As such, the union organizing campaigns presently underway would have a specific, meaningful activity to show non-members why it is important to join the union: not only because they will gain rights which may pay off in the future, but because they will exercise collective rights they have here and now, and help pave the way for a better future. If, for some reason, the court cases are not definitive, a campaign such as the one described will have given the unions and workers involved the experience of a successful collective action, and thus grow their capacity to effectively mobilize on other issues.

Frank Emspak

Professor Emeritus, School for Workers, University of Wisconsin

The holiday season is in full swing, and as some people head toward time off and relaxation, workers in many industries are facing their busiest time of year. We are joined live by Connor Spence, a worker-organizer at Amazon’s first union distribution facility, JFK8 on Staten Island. Connor discusses his work as a co-founder of both the Amazon Labor Union and the ALU Democratic Reform Caucus, and how Amazon workers organized and won new leadership elections in their union.  Now they'll be upping the pressure on this mega corporation to bargain a first contract with workers at JFK8. We also talk about Amazon Labor Union’s recent organizing around Palestine solidarity and the movement to stop the US-Israeli war machine from the bottom up.

 

Connor was recently illegally terminated by Amazon for his organizing activity. Read more and donate to the solidarity fund: https://www.gofundme.com/f/connor-spenceillegally-fired-alucaucus-organizer

 

Learn more about Amazon Labor Union: https://sol.alu.network/

 

Follow the ALU Democratic Reform Caucus at @ReformALU. 

Douglass Debs Dinner 2023 Photo Recap

by Joanne Coutts

After a three-year hiatus Detroit DSA’s Douglass Debs Dinner returned on October 28 at the UAW Local 600 hall in Dearborn. More than 130 socialists attended, and the event raised more than $5,000 net to support our chapter’s labor, environmental and electoral organizing, political education, and membership engagement.

From left to right: Dan, Julie, Amanda, Peter, Deb, and John…where are Caleb and Jane? Caleb is home sick and Jane is…

….Jane is hanging with the cool cats, NYC-DSA Member and Keynote Speaker, Stylianos Karolidis (left photo) and UAW Region 1 Director, LaShawn English (right photo).

Special thanks to the Douglass Debs Planning Committee. To Carolyn’s Kitchen, UAW Local 600, everyone who donated an item/s for the gift baskets, volunteered on the evening, and, of course, the speakers. Looking forward to next year!

The Detroit Socialist is produced and run by members of Detroit DSA’s Newspaper Collective. Interested in becoming a member of Detroit DSA? Go to metrodetroitdsa.com/join to become a member. Send a copy of the dues receipt to: membership@metrodetroitdsa.com in order to get plugged in to our activities!

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Douglass Debs Dinner 2023: Photo Recap was originally published in The Detroit Socialist on Medium, where people are continuing the conversation by highlighting and responding to this story.

The Cincinnati and Northern Kentucky chapter of the Democratic Socialists of America stand in solidarity with Ramp and Tug workers on strike against DHL Express at the Cincinnati/Northern Kentucky International Airport (CVG). 1,100 members of Teamsters Local 100 are on strike during the company’s busiest time - the holidays - citing unfair labor practices and a refusal to meet with workers at the bargaining table. DSA joins the thousands of Teamsters members across the nation to stand with DHL CVG workers on strike!

In a press release written by the International Brotherhood of Teamsters, Ryan Doyen, Local 100 member and ramp agent at CVG said, “Our unfair labor practice strike was necessary because DHL treats us like we are pieces of equipment. At the end of the day, we are human beings, and we deserve respect in our workplace.” Source

We support the demands of our fellow workers and will always support the rights of workers, in this strike and in all strikes to come. The members of DSA Cincinnati and Northern Kentucky stand in solidarity with workers across the globe, and with workers on strike here in our city.

If you would like to fight for workers’ rights and support DHL workers on strike, please reach out to steering@dsacincy.org to donate supplies or join us on the picket line!

by Sarah H

A day after the Israeli Defense Forces began its latest assault on Gaza, a group of East Bay DSA members crossed the bridge into San Francisco, bound for the Israeli Consulate. Their crimson shirts blended into a sea of red, green, black and white, as they joined our coalition partners in a call for resistance and the right to return after decades of struggle.

Since the war in Gaza broke out on October 7, an upsurge in solidarity with Palestine has reverberated around the world and across the East Bay. Chapter leaders and paper members alike have stepped up to bottom-line actions, from the chapter’s first mobilization on October 8 at the Israeli consulate, to the “No Money for Massacres” phone bank, to Oakland Educational Association’s resolution on Palestine and beyond.

Just as any mass organization becomes conditioned through struggle, EBDSA’s response to the war in Gaza has been a learning process. Not without its growing pains, our membership is figuring out how to mobilize people in the face of an American-backed genocide. 

By joining the Palestinian resistance, the chapter took a step in becoming a mass organization that supports movement work and centers the anti-imperialist, internationalist line more directly.

In an effort to document this process, East Bay Majority spoke with six organizers who have bottom-lined large actions, phone banks and labor-backed resolutions.

In lieu of compiling a comprehensive list of all of the actions the chapter has taken to support Palestinian liberation, this article focuses on these three organizing tactics, which may continue to inform our local strategy and build our mobilizing capacity.

Actions

Public actions have become a central, and of course, highly visible, part of this movement. According to EBDSA member Thomas M, a crucial first step in the chapter’s mobilization was to democratically decide to support the Palestinian Action Network—a coalition that includes the Arab Resource and Organizing Center (AROC), the Palestinian Youth Movement (PYM), the Party for Socialism and Liberation (PSL) and Jewish Voice for Peace, among others. 

“It was an important and healthy act of self-criticism as a chapter to ask ourselves, ‘How much are we centering ourselves versus providing support to make it happen?” Thomas said. 

Though there was significant discussion about how a coalition should be built, and how much unity is required to take action with other organizations, ultimately, the chapter democratically decided that international solidarity should take precedence. EBDSA member Bert K. put it this way:

“In general, we should be willing to have programmatic unity with groups who may disagree with us on certain things,” Bert said. “It’s more important to get people out in this moment when genocide is happening in front of our eyes.” 

As such, EBDSA members have taken on support roles at protests, like acting security marshals, to back the Palestinian Action Network. 

“These are organic formations of people who have capacity who are willing to throw down,” Thomas said. 

Bert also noted that the chapter steering committee has expedited its process of endorsing actions so that organizers can ensure better turnout at each protest.

The chapter’s capacity to mobilize has grown with each action, even sending a small detachment to the famous AROC-organized action to block a boat transporting Israeli military equipment out of the port of Oakland on November 4. The next day, DSA members from all Bay Area chapters came out in droves to the International Day of Solidarity: Free Palestine, joining a crowd of around 50,000 people that converged on San Francisco City Hall.

“I’ve really been impressed with the comrades that have come forward,” Bert said. “Some people who have been on the fringe of the work are now stepping forward as leaders, and it’s a great thing to see.”  

Thomas M also pointed to smaller actions, such as the November 9 letter delivery and die-in at Representative Eric Swalwell’s District 14 office (following one at DeSaulnier’s District 10 office, led by organizers from outside DSA) in Castro Valley, when members demanded a conversation with the Democratic congressman. He told East Bay Majority that he believes DSA’s status as a mass organization shouldn’t preclude us from supporting liberatory movements. 

“It’s imperative to embrace community organizing on top of mass organizing,” Thomas said.  

“Letting myself be tutored by other organizers from other movement spaces and adopting their toolkits is, I think, a powerful way to reaffirm our commitment to becoming an organization of organizers, by learning from other orgs and creating those relationships.”

Phone banks 

By the second week in October, the National Political Committee (NPC) voted to launch a national series of phone banks called “No Money for Massacres” to target members of Congress, urge them to vote no on sending military aid to Israel and call for an immediate ceasefire.

EBDSA and California DSA steering committee member Nickan F. helped kick off the first California phone banks on October 16, a coordinated effort between different DSA bodies that has continued weekly since then. 

Nickan said that the East Bay phone banks have generated 25,000 calls and patched 450 people into their representatives, resulting in a few elected officials flipping their position to support a ceasefire, including Barbara Lee and Mark DeSaulnier. Nickan feels it’s a vital leadership development tool, as “a lot of people, myself included, had never taken on this specific task before, or never bottom-lined an event before.”

The phone banks also introduced a political education segment where guest speakers explain and summarize the conflict to help educate volunteers.

“I think we can build on this experience and do what we’ve done right again in the future,” Nickan added.  

Labor for Palestine

Finally, organized labor has assumed a critical role in EBDSA’s response to Israel’s attacks on Gaza. By October 14th, members of East Bay DSA’s labor committee, themselves union members, had drafted a template resolution for union members to adapt and try to pass through their own unions. That effort quickly grew into Bay Area Labor for Palestine, as rank-and-file union members met weekly to figure out how to advance solidarity with Palestine in their unions.

According to EBDSA member Keith BB, many activists within the organization who found jobs as rank and file teachers and public workers have led the charge within their unions to create public statements about the genocide.

Part of that leg work is simply about figuring out how to talk to your coworkers about Palestine, said Keith.

“The important question to ask is, ‘why are we spending billions of public funds to pay for bombs blowing up schools instead of building them and paying for workers’ wages and addressing understaffing and crumbling facilities?”

These one-on-one organizing conversations are most effective when framed around America’s role in creating consent and the infrastructure required for apartheid, he added.

“We don’t have to be experts to know that huge civilian casualties are not okay and that the US government shipping out billions is causing massive civilian casualties,” he said.

Sometimes, these conversations even lead to widespread rank-and-file support for resolutions in support of Palestine, according to EBDSA member and Oakland educator Hillary C.

Namely, the Oakland Education Association—a union containing many DSA members—was one of the first labor organizations to unite its membership around collective support of the Palestinian resistance.

Almost immediately after October 7, EBDSA member and teacher Maura M. began talking to another rank-and-file member of OEA who wanted to write a resolution. This ad hoc group called itself OEA for Palestine.

“We took the DSA template and started workshopping from there, inserting our perspective as educators,” Maura recalled. “We involved several people from my [school site] and it was really collaborative.”

OEA’s response was fast. In about three days’ time, Maura and her fellow educators had submitted the draft resolution to the union’s executive board. Ultimately, the resolution was passed unanimously on October 18 and went on to pass through OEA’s Representative Council on November 6. These resolutions not only help push an anti-imperialist line forward, it also helps flex the muscle of democracy within the union and normalize the fundamental socialist priority that we fight for people we don’t know.

Hillary C explained that OEA for Palestine has also begun to organize teach-ins as a way to engage their students in dialogue about the Palestinian resistance.

In October, students at Hillary’s school, Oakland Tech, led a walkout of 50 or so high schoolers that she said materialized mostly through word-of-mouth. 

Hillary added that OEA for Palestine has shared these teaching materials with other educational unions, like UESF, to build capacity for cross-rank-and-file organizing. 

Maura M’s school, which is located in the Oakland flatlands, has a significant population of immigrant families from the Americas. The students learn about colonization during the indigenous peoples’ unit in their social studies classes. So it wasn’t a leap for a group of those same students, recognizing the Palestinian struggle as also similarly indigenous and decolonial, to organize a walk-out and turn their parents out for the November 4 protest. 

“These students very much understand displacement and US imperialism,” she said.

East Bay DSA members started Bay Area Labor for Palestine as an organizing space for supporting these rank-and-file efforts to push local unions to stand in solidarity with Palestine and call for a ceasefire. The group now includes members of nearly twenty Bay Area unions, and community and political organizations. The organizing efforts of Bay Area Labor for Palestine coalesced at the Bay Area Labor for Palestine rally at Oakland’s Oscar Grant Plaza on December 16, with contingents from unions like OEA, UESF, UAW 2865, ILWU Local 10 and more, as well as the Palestinian and Arab-led organizations PYM and AROC. This labor-led march was the first of its kind in the country.

Looking ahead

As the Palestinian resistance continues to grow, there will be more opportunities for EBDSA to build mobilizing capacity and bolster our international solidarity work. Another one of the highlights coming out of this moment of political rupture is a reinforcing of our cross-chapter relationships with those others in the Bay area, namely DSA San Francisco, Marin DSA, and Silicon Valley DSA, as mutually-supportive contingents formed for these mass rallies.

“Having that communication across chapters, allowed us to be supportive in each other’s local organizing as well, if even just being able to plug other folks into work that was closer to where they could express their power,” Thomas said.

“For example, Marin DSA has been wanting to pressure their local House Rep. Huffman into calling for a ceasefire, meanwhile someone in JVP who I’ve been working with did as well, and I was able to connect them to bolster their efforts or at least get conversations going.” 

Bert noted that humanitarian crises have an unfortunate way of fading into the background as time goes on and atrocities become normalized. 

“The challenge is, how do we become part of a sustainable movement in support of Palestine and connect to anti-imperialist struggles?” 

Both Thomas M and Bert K emphasized that the rechartering of the chapter’s International Solidarity Anti-Imperialist subcommittee as its own proper committee is a further step in the right direction. 

“It’s never not a crisis for the Palestinian people,” Bert said. “At this moment, we need a broad united front to oppose Israeli apartheid and support the Palestinian resistance. It has to be central to our work.”

On the 1st of December, the United Auto Workers International Executive Board, alongside other labor unions & allies, announced the UAW’s support for a permanent ceasefire in Israel & Palestine. The announcement also called for the formation of a Divestment and Just Transition Working Group to study the UAW’s ties to the ongoing violence & terror of the Israeli occupation, and to explore future scenarios for a Just Transition of US workers from the war economy. The endorsement represents an important step forward for international solidarity between US labor unions and Palestine, and is the product of a long, often neglected, history of Palestinian solidarity by rank & file workers organizing within the UAW to pressure its leaders into action and divest its ties to the Israeli state. Tonight, we hear from Mary, a labor historian, filmmaker, and a graduate worker in UAW Local 2865, on the history of Palestinian solidarity by UAW rank & file workers, and how those lessons from our collective past can inspire working people today. We will also hear from Gordon, a labor organizer in UAW Local 7902, on organizing for Palestine in his local and at New York University, and the struggle that lies ahead for the UAW in the new year. 

Tip 1: Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify what’s really stressing you out, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

• What caused your stress (make a guess if you’re unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What you did to make yourself feel better.

Tip 2: Cut out unhealthy ways of dealing with stress

Many of us feel so stressed out, we resort to unhealthy and unproductive ways to cope. A lot of these unhelpful strategies can temporarily reduce stress, but in the long run, they actually cause even more damage:

• Smoking, drinking too much, or using drugs to relax.
• Bingeing on junk or comfort food.
• Zoning out for hours in front of the TV or phone.
• Withdrawing from friends, family, and social activities.
• Sleeping too much.
• Filling up every minute of the day to avoid facing problems.
• Procrastinating.
• Taking out your stress on others (lashing out, angry outbursts, physical violence).

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones that leave you feeling calm and in control.

Tip 3: Practice the 4 A’s of stress management

While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. 

When deciding which option to choose in any given scenario, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.

Avoid unnecessary stress

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. 

Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics. If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.

Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Alter the situation

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

Find balance. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.

Tip 4: Get moving

When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

• Put on some music and dance around.
• Take your dog for a walk.
• Walk or cycle to the grocery store.
• Use the stairs at home or work rather than an elevator.
• Park your car in the farthest spot in the lot and walk the rest of the way.
• Pair up with an exercise partner and encourage each other as you work out.
• Play ping-pong or an activity-based video game with your kids.

Deal with stress with mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Tip 5: Connect to others

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.

Tips for building relationships

1. Reach out to a colleague at work.
2. Help someone else by volunteering.
3. Have lunch or coffee with a friend.
4. Ask a loved one to check in with you regularly.
5. Accompany someone to the movies or a concert.
6. Call or email an old friend.
7. Go for a walk with a workout buddy.
8. Schedule a weekly dinner date.
9. Meet new people by taking a class or joining a club.
10. Confide in a clergy member, teacher, or sports coach.

Tip 6: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

Tip 7: Manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Tip 8: Maintain balance with a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Tip 9: Learn to relieve stress in the moment

When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now. That’s where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

Original: https://www.helpguide.org/articles/stress/stress-management.htm

The post Stress Management: How to Reduce and Relieve Stress appeared first on Central NJ DSA.

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