How To Beat Financial Worries And Be Financially Empowered?

financially empowered

In this article, find out how to overcome financial worries and frustrations, but to be financially empowered instead and check your financial fitness to get you informed and be confident in handling your finances.

 

Financial worries may induce much stress for people and families. Particularly in today’s economic system, concerns about career loss, cutbacks, securities market figures and rates of interest may give even the most tranquil and most relaxed among us a headache.

 

For a few however, financial stress may lead to more serious types of ill health and anxiousness.

 

Financial troubles are forever stressful, but when you’re hearing about the state of the economic system daily in the news, and the bad news simply keeps getting worse it might be time to take action.

 

Financial stress may yield significant amounts of fear and anxiety particularly when the media is having a field-day with it.

 

If you wish to quit worrying here are a few helpful tips that will hopefully keep you sane through this fiscal and economic calamity.

 

antianxiety_1

 

The Money Worries

All right, so it’s significant to keep up to date with the goings on in the world, but when daily it breeds new disasters it may be more useful to take a step back and simply close it out awhile.

 

Taking a break from watching, hearing to, or reading the news is scary for many individuals as they may tend to feel out of touch.

 

It may even be embarrassing if you’re used to talking about the latest disasters over the water cooler with colleagues.

 

But, researchers know that stress may be really harmful for our mental and emotional welfare and the news by far is among the worst anxiety producers around.

 

Occasionally, our fears and anxieties over cash may cause us to ignore issues we have to deal with.

 

If you’re having trouble paying your bills, or discover that you’re getting further and further into debt, but are obviating dealing with it, quit right now and just be courageous.

 

There are tools out there that may help you consolidate your debt, or do whatever has to be done to get you back on track.

 

But, if you don’t have a clue about where you stand, you won’t be able to make the necessary changes to get yourself back on track.

 

After you’ve got a solid grip on your fiscal situation, if you feel that you can’t handle it yourself seek out a little assistance. Your financial organization or a debt counselor may be good places to begin.

 

Debt counselors may help you feel you’ve won back control of your situation. They’re there to help you manage what may appear unmanageable.

 

Acquiring sound financial advice is the correct way to go and may relieve much of that anxiousness and worry.

 

All right, so we’re always hearing about cut backs in the career market, but maybe it’s time to make a few of your own. Living beyond your means and going in debt causes substantial amounts of stress.

 

Financial tension is in fact among the main causes of marital discord. Making a few easy changes to your spending habits will help you look more in control and will prevent some of the disharmony that comes from these sorts of worries.

 

Start by making some easy changes like cutting back on those morning lattes by making your coffee at home, or taking a lunch to work rather than eating out daily.

 

If you bring a car to work, attempt to make arrangements to take public transit, bicycle or walk to work rather to save on parking and fuel fees. These easy changes may make a huge difference to the bottom line.

 

Attaining a strategy for your cash is an excellent way to relieve some of the anxiety surrounding it. Dreads of the unknown and of those accidents that may arise may keep you awake at night.

 

If you’ve a little extra cash monthly, then, consider putting it away in an emergency fund. This may go a long way to relieving your mind.

 

And, if something should surface, then you won’t have to stress out so much.

Little sacrifices here and there are really themselves small prices to pay for peacefulness. As financial stress breeds worry, discord, and family infighting, taking control of your state of affairs may go a long way to relieving it.

 

Although the economy might appear to be falling apart at the seams, you are able to still work toward keeping your own finances in line. Most especially, try to consider what’s of most value to you and your loved ones.

 

You might not actually need that new auto, that new expensive gadget, or even that extra 5 dollar cup of Joe.

 

These matters may all be sacrificed without sacrificing what’s really crucial: your own peacefulness, happiness, and security.

 

empowering emotional health

Financial Empowerment In Your Environment

 

Financial stability is something that we all crave to achieve. But, somewhere along the way we lose the track of what is happening and we overspend or we get steeped in debt that we falter very badly with the financial state of affairs.

What will help us overcome such situations and help us gain control of our finances?

Financial empowerment! All you need is the will to succeed and the mind to apply it in your day-to-day affairs and environment to help you gain freedom from financial worries.

 

But, how can financial empowerment be the answer to your worries?

The main thing that is lacking in most of us is that we have no awareness of our current financial position.

 

Many people do not know where we stand. This is the basis for most of the overspending, over-borrowing, debts, and other problems that are generally face on the financial side.

 

Financial empowerment will help you understand where you stand in terms of finances. You will understand what you are spending your precious money on and what your savings at the end of the month is.

 

You will also gain insight into valuable information like where you are doing unnecessary spending so that you can work such things out of your budget and thus help save extra money that can be utilized for other purposes.

 

Financial empowerment will not only help you understand your current financial position, it will also help you assess how best you are utilizing your time and managing it.

 

It will also help you understand how better you can plan time management so that you can have better output and thus earn a much better income.

 

Having financial empowerment on your side, you are not only saving that extra bit of cash that can be used for some useful purposes, it also helps in the better allocation of funds to things that are important and vital.

 

If you incorporate the concept of financial empowerment, you are not only taking control of your financial situation, you are entering a win-win situation that will help you plan your finances much better, it might also help you get out of your debt-ridden condition more easily than you thought was possible.

 

So, make the necessary changes to incorporate financial empowerment into your current environment and see the transformation that will happen when you take charge of your finances. You will soon take charge of your life too!

 

antianxiety_3

 

Achieve Total Control With Financial Empowerment

 

Are you suffering from financial instability? Are you concerned that your debts are riding your life and ruining it? Is your personal life suffering due to your financial constraints?

 

Maybe you should look at financial empowerment in your environment to help you rise above your problems and attain financial strength and get the much awaited peace.

 

But, you are feeling that you have done whatever was possible in your hands to try and come out of your financial problems. That might not be entirely true.

 

While most of us in financial problems only sit and crib about it, only a few of us actually take charge and try to sort out the financial problems currently being faced.

 

These are the few who have incorporated control over their finances through empowerment.

 

What does one have to do to incorporate financial empowerment in their environment on a day-to-day basis?

 

Check on Spending

 

While many of us feel that there is no way we can curtail the current spending, you will be amazed at how much of money we are actually spending on many unnecessary things.

 

If you have a tab on your current expenditure, you will notice some many red areas where you can put a foot down and say no to that spending.

 

By putting a stop to excessive unnecessary spending, you will be able to save that money and utilize it for reducing your debts or for using it for more useful purposes like paying off bills, or for funding education, etc.

 

Develop the Habit of Saving

 

There are many ways you can save money. You can cut off from impulsive purchases by putting reserve funds into a separate account away from the account that has an active card for use, avoiding carrying a credit or a debit card, building up a reserve fund that is only touched for emergencies, and so on.

 

But, it is important that you utilize the saved amount periodically to help clear off as much of your debt as possible as amount lying with you in the bank does not get as much interest as you might be paying to clear off your debts. This will in turn be a saving for you in reducing your interest amount paid.

 

Debt Consolidation

 

It makes sense to consolidate your debts into a single loan if you can arrange one to help reduce the interest rates.

 

You might be paying a high interest rate especially if you owe money on your credit card. It is best to talk to your lenders at the earliest and see if you have any option for debt consolidation.

 

These are some of the suggested techniques one can adopt in order to help reduce financial burden and to take charge of your financial situation.

 

There are many more aspects to attaining financial empowerment like time management, improved motivation, avoiding habitual spending, and the likes that can reinforce your financial situation and help you do wonders to your financial status.

 

Financial Fitness Checklist

 

To find out just what kind of financial shape you’re in, answer the questions in the following Financial Fitness Checklist.

 

If you’re married, print this out and take it home so that you and your spouse can work together to answer the questions.

Make a note of how many questions you answer yes to.

 

  1. Are you using more and more of your income to pay your debts?
  2. Do you make only the minimum payments due on your loans and credit cards each month?
  3. Are you near, at, or over the credit limit on your credit cards?
  4. Are you paying your bills with money intended for other things?
  5. Are you borrowing money or using credit cards to pay for things you used to buy with cash?
  6. Do you often pay your bills late?
  7. Are you dipping into your savings to pay current bills?
  8. Do you put off visits to the doctor or dentist because you can’t afford them?
  9. Has a collection agency called recently about overdue bills?
  10. Are you working overtime or holding a second job to make ends meet?
  11. If you or your spouse lost your job, would you be in financial trouble right away?
  12. Do you worry about money a lot?

 

If you answered “no” to all questions on the Financial Fitness Checklist, you’re the picture of financial health.

 

One or two “yes” answers, while not necessarily a sign of impending doom, can be a warning sign of potential problems.

 

Before things get any worse, take time now to draw up a realistic budget (including a savings plan) or to revise your spending plan.

 

Cut back on your use of credit cards, and watch closely for other signs of financial trouble.

 

Three to five “yes” answers could mean that you’re heading for financial trouble. It’s imperative that you get your spending under control right away. If you don’t have a monthly budget, draw one up and follow it.

 

Put away your credit cards and cut out all unnecessary spending until you can answer “no” to all the questions on the Financial Fitness Checklist.

 

If you answered “yes” to more than five of the questions on the Financial Fitness Checklist, you may already be in serious financial trouble. But don’t despair. Financial counseling can start you on the road to financial recovery.

 


POINTS TO REMEMBER
  • Be courageous to deal with financial issues
  • Have a clue where you stand
  • Seek out a little assistance
  • Acquire sound financial advice
  • Cut back on unnecessary expenses
  • Attain strategy for your cash
  • Consider putting an emergency fund

Financial Empowerment In Your Environment

  • Understand your current financial situation
  • Gain insight about spending
  • Enter in a win-win situation
  • Take charge of your finances

Achieve Total Control with Financial Empowerment

  • Check on Spending
  • Develop the Habit of Saving
  • Debt Consolidation
  • Financial Fitness Checklist

 

TAKEAWAY QUESTIONS
  • Have you experienced any financial problems?
  • How did you deal with them?
  • Who help you deal with them?
  • Are you financially empowered?
  • Are you financially fit?
  • Have you check your spending and saving habits?

 

7 Step Program To Stress Management

stress management_c

As we know, stress is a part of life.  There’s no getting away from it.  In fact, some stress is good stress.

You may not believe that, but sometimes stress can motivate us to do things we may not normally do in a relaxed state.

Stress can make you brave enough to go forward when normally you might hesitate.

You have to be resilient in order to effectively cope with stress and help it enhance our life instead of control it.

How do you get strong and resilient?

By learning how to take control of your stress and make it work FOR you instead of AGAINST you.

Recognizing stress symptoms can be a positive influence in that we’re compelled to take action – and the sooner the better.

It’s not always easy to discern why you have the stress in each situation but some of the more common events that trigger those emotions are the death of a loved one, the birth of a child, a job promotion, or a new relationship.

You might experience stress as you readjust your lives. Your body is asking for your help when you feel these stress symptoms.

There are three major approaches to manage stress. The first is the action-oriented approach. In this method, the problems that cause stress are identified and necessary changes are made for a stress free life.

The next approach is emotionally oriented and in it, the person overcomes stress by giving a different color to the experience that caused stress. The situation, which causes stress, is seen humorously or from a different angle.

Sometimes if you don’t laugh at a situation, you’ll cry – uncontrollably.  That’s no solution.  Learn to see the humor instead of the doom.

The third way is acceptance-oriented approach. This approach focuses on surviving the stress caused due to some problem in the past.

The first stress management tip is to understand the root cause of your stress.

No one understands your problem better than you do. A few minutes spend to recognize your true feelings can completely change the situation.

During this process, identify what triggered the stress. If someone close to your heart is nearby share it with the person.

If you are over-stressed and feel you are going to collapse, take a deep breath and count till ten. This pumps extra oxygen into your system and rejuvenates the entire body.

When under severe stress meditate for a moment and pull out of the current situation for a little while. Stand up from your current position and walk. Stretch yourself. Soon you will find that the stress has lessened.

This is because you have relaxed now and relaxation is the best medicine for stress. Smiling is yet another way of stress management. If you are at the work place, just stand up and smile at your colleague in the far corner.

You will see a change in your mood. Learn some simple yoga or mediation techniques.

You can also invent your own stress management tips. The basic idea is to identify the cause of stress and to pull out from it for a moment and then deal with it.

Taking a short walk and looking at objects in nature is another stress reliever. Drinking a glass of water or playing small games are simple stress management techniques.

The whole idea is change the focus of attention and when you return to the problem, it does not look as monstrous as you felt before.

They say there’s more than one way to skin a cat. The same goes when you start tearing your hair out with all the frustration, grief, anxiety, and yes, stress.

It’s a state of mental conditioning that is like taking that bitter pill down your throat, causing you to lose your sense of self, and worse your sanity. Just thinking about it can drive anyone off the edge.

And they say that the proactive ones are already living off the edge.

As one stressed-out person to another, I know how it feels, and believe me there are many variants when it comes to stress.

Coping with life, and carrying the problems that may or may not belong to you can scratch away the little joy and happiness that you can carry once you head out that door.

You can’t blame them for being like that. They have their own reasons, so much like we have our reasons to allow stress to weigh us down. They say that stress is all in the mind, well, what’s bugging you anyway?

There are several ways to manage stress, and eventually remove it out of your life one of these days. This is divided into a seven-step course for you and it’s not going to be too taxing on the body, as well as on the mind.

1. Acknowledge stress is good

Make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment.

Have you seen a top athlete totally relaxed before a big competition? Use stress wisely to push yourself that little bit harder when it counts most.

2. Avoid stress sneezers

Stressed people sneeze stress germs indiscriminately and before you know it, you are infected too!

Protect yourself by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage themselves.

3. Learn from the best

When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?

Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

4. Practice socially acceptable heavy breathing

This is something I’ve learned from a gym instructor: You can trick your body into relaxing by using heavy breathing.

Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

5. Give stressful thoughts the red light

It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly?

Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that, and what can you do to prevent it?

6. Know your trigger points and hot spots

Presentations, interviews, meetings, giving difficult feedback, tight deadlines…. My heart rate is cranking up just writing these down!

Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?

Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?

7. Burn the candle at one end

Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!

Having stress can be a total drag, but that should not hinder us to find the inner peace of mind that we have wanted for a long time. In any case, one could always go to the Bahamas and bask under the summer sun.

cause of stress

5 Minute Daily Program to Stress Management

“Relaxing with a Mental PDA” Your 5 minutes daily program to stress management.

We all have this favorite expression when it comes to being stressed out.

But when it comes down to it, it is how we work or even relax, for that matter that triggers stress.

Ever been stressed even when you’re well relaxed and bored?

Since Error! Hyperlink reference not valid. is unavoidable in life, it is important to find ways to decrease and prevent stressful incidents and decrease negative reactions to stress.

Here are some of the things that can be done by just remembering it, since life is basically a routine to follow like brushing your teeth or eating breakfast.

You can do a few of them in a longer span of time, but as they say – every minute counts.

Manage Time

Time management skills can allow you more time with your family and friends and possibly increase your performance and productivity. This will help reduce your stress.

To improve your time management:
  • Save time by focusing and concentrating, delegating, and scheduling time for yourself.
  • Keep a record of how you spend your time, including work, family, and leisure time.
  • Prioritize your time by rating tasks by importance and urgency. Redirect your time to those activities that are important and meaningful to you.
  • Manage your commitments by not over- or under-committing. Don’t commit to what is not important to you.
  • Deal with procrastination by using a day planner, breaking large projects into smaller ones, and setting short-term deadlines.
  • Examine your beliefs to reduce conflict between what you believe and what your life is like.
  • Build healthy coping strategies

It is important that you identify your coping strategies. One way to do this is by recording the stressful event, your reaction, and how you cope in a stress journal.

With this information, you can work to change unhealthy coping strategies into healthy ones-those that help you focus on the positive and what you can change or control in your life.

Lifestyle Choices

Some behaviors and lifestyle choices affect your stress level. They may not cause stress directly, but they can interfere with the ways your body seeks relief from stress.

Try to:
  • Balance personal, work, and family needs and obligations.
  • Have a sense of purpose in life.
  • Get enough sleep, since your body recovers from the stresses of the day while you are sleeping.
  • Eat a balanced diet for a nutritional defense against stress.
  • Get moderate exercise throughout the week.
  • Limit your consumption of alcohol.
  • Don’t smoke.
Social Support

Social support is a major factor in how we experience stress. Social support is the positive support you receive from family, friends, and the community.

It is the knowledge that you are cared for, loved, esteemed, and valued. More and more research indicates a strong relationship between social support and better mental and physical health.

Change Thinking

When an event triggers negative thoughts, you may experience fear, insecurity, anxiety, depression, rage, guilt, and a sense of worthlessness or powerlessness.

These emotions trigger the body’s stress, just as an actual threat does.

Dealing with your negative thoughts and how you see things can help reduce stress.

  • Thought-stopping helps you stop a negative thought to help eliminate stress.
  • Disproving irrational thoughts helps you to avoid exaggerating the negative thought, anticipating the worst, and interpreting an event incorrectly.
  • Problem solving helps you identify all aspects of a stressful event and find ways to deal with it.
  • Changing your communication style helps you communicate in a way that makes your views known without making others feel put down, hostile, or intimidated. This reduces the stress that comes from poor communication. Use the assertiveness ladder to improve your communication style.

Even writers like me can get stressed even though we’re just using our hands to do the talking, but having to sit for 7 or 8 hours is already stressful enough and have our own way to relieve stress.

Whether you’re the mail guy, the CEO, or probably the average working parent, stress is one unwanted visitor you would love to boot out of your homes, especially your life.

 


POINTS TO REMEMBER

7 Step Program to Stress Management

1. Acknowledge stress is good
2. Avoid stress sneezers
3. Learn from the best
4. Practice socially acceptable heavy breathing
5. Give stressful thoughts the red light
6. Know your trigger points and hot spots
7. Burn the candle at one end

5 Minute Daily Program to Stress Management

  • Managing time
  • Lifestyle choices
  • Social support
  • Change thinking

TAKEAWAY QUESTIONS
  • How do you make stress work for you instead of against you?
  • How do you understand the root cause of your stress?
  • What are your own stress management tips?
  • How can you make stress your friend?
  • Who are your models when it comes to stress management?
  • How are you guarding your mind against negative thoughts?

 

 

 

27 Tips To Get Rid Of Stress

27 get rid of stress

 

Were you stressed lately? Fret not! There are ways to get away with it.

Here are 27 steps you can take toward relieving stress:

1. Don’t just sit there. Move!

According to many psychologists, motion creates emotion. You might notice that when you are idle, it’s easier to become depressed.

Your heart rate slows down, fewer oxygen travels to your brain, and you have slumped somewhere in a chair blocking air from reaching your lungs.

Exercise can be a great stress buster.  People with anxiety disorders might worry that aerobic exercise could bring on a panic attack.  After all, when you exercise, your heart rate goes up, you begin to sweat, and your breathing becomes heavier.

Don’t panic – it’s not an attack!  Tell yourself this over and over while you’re exercising.  Realize that there’s a big difference between the physical side of exercise and what happens when you exercise.

_rose_rid of stress

2. Smell the roses.

How do you smell the roses? How about investing some money to go on that one trip you’ve been dreaming about? Visit a country with lots of exotic places to jolt your imagination and spur your creativity. You need to detach from your daily activities and venture a little bit.

3. Help others cope with their problems.

It is very therapeutic when you engross yourself in helping others. You will be surprised how many people’s problems are worse than those you may be facing.

You can offer others assistance in countless ways. Don’t curl up in your bed and let depression and stress take hold of you.

Get out and help somebody. But be careful.  Don’t get caught up in other people’s problems in an attempt to forget about your own.

4. Laugh a little.

By now you’ve heard that laughter is a good internal medicine. It relieves tension and loosens the muscles. It causes blood to flow to the heart and brain. More importantly, laughter releases a chemical that rids the body of pains.

Every day, researchers discover new benefits of laughter. Let me ask you this question: “Can you use a good dose of belly-shaking laughter every now and then?” Of course, you can. What are you waiting for? Go to a comedy club or rent some funny movies.

5. Wear your knees out.

If there were one sustainable remedy one could offer you when the going gets tough, it would be prayer. Many people, depending on their faith, might call it meditation. It doesn’t matter to me what you call it, as long as you have a place to run to.

There you have a few quick fixes when you’re feeling stressed.  Want more?  No problem!

6. Make stress your friend.

Acknowledge that stress is good and make stress your friend! Based on the body’s natural “fight or flight” response that burst of energy will enhance your performance at the right moment.

Perhaps, you were able to notice or see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most.

7. Stress is contagious.

What we mean by this is that negative people can be a huge stressor.  Negativity breeds stress and some people know how to do nothing but complain.  Now you can look at this in one of two ways.

First, they see you as a positive, upbeat person and hope that you can bring them back “up”.  If that’s not it, then they’re just a negative person and can’t feel better about themselves unless those around them are negative as well.

Don’t get caught up in their downing behavior.  Recognize that these kinds of people have their own stress and then limit your contact with them.  You can try to play stress doctor and teach them how to better manage their stress, but be aware that this may contribute more to your own stress, so tread lightly.

8. Copy good stress managers.

When people around are losing their head, which keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?

Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

9. Use heavy breathing.

You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11.

Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

10. Stop stress thought trains.

It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly?

Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that and what can you do to prevent it?

11. Know your stress hot spots and trigger points.

Presentations, interviews, meetings, giving difficult feedback, tight deadlines……. My heart rate is cranking up just writing these down!

Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?

Knowing what causes your stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to de-caffeinated coffee?

12. Eat, drink, sleep and be merry!

Lack of sleep, poor diet, and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!

Avoid using artificial means to dealing with your stress.  That means don’t automatically pour a glass of wine when you think you’re getting stressed out and don’t light up a cigarette.

In reality, alcohol, nicotine, caffeine, and drugs can make the problem worse.  A better idea is to practice the relaxation techniques we’ve given you.  Then, once you’re relaxed, you can have that glass of wine if you want.

enjoy nature_rid of stress

13. Go outside and enjoy Mother Nature.

A little sunshine and activity can have amazing ramifications on your stress level and will enhance your entire outlook towards life.

Your improved attitude will have a positive effect on everyone in your family and/ or circle of friends. Things which seem overwhelming will soon become trivial matters, causing you to wonder what the predicament was.

Not only will you be less stressed, you will be healthier, happier, and more energetic; ready to face whatever obstacles come your way.

14. Give yourself permission to be a ‘kid’ again.

What did you enjoy when you were a child? Draw. Paint. Be creative. Play with Play- dough. Dance. Or read. Play music. Allow yourself the freedom to express yourself without worry that you’re not keeping with the image of who you are ‘supposed’ to be.

Just relax and enjoy yourself. We all have a little child in us and it’s a good idea to allow expression of the child within from time to time.

This suggestion is excellent and very therapeutic.  There is nothing more satisfying than buying a brand new box of 64 Crayons – the one with the sharpener in the box – and color away in a coloring book.

15. Don’t set unrealistic for goals for yourself.

Many of us set ourselves up for defeat simply by setting unrealistic goals for ourselves. For example, if you are dieting, realize you cannot lose 40 pounds in one or two months.

Or maybe you are trying to reach a goal of obtaining a particular job position. Whatever your goal, allow sufficient time to reach your goals and realize occasional setbacks may occur.

If you reach your goal without any delays, you will be even happier with yourself for arriving quicker than you planned, but don’t expect it.

In fact, don’t expect anything. Expectations and reality are often two entirely different things.

16. Learn it is OK to say ‘no’ occasionally.

Often, many of us feel we have to say ‘yes’ to everyone, every time we are asked for help and feel that we must respond in a positive fashion.

But, remember, you cannot be all things to all people. You must first meet your own needs before you can truly give others what they need while at the same time keeping yourself happy.

17. You do not have to do everything your family, friends, and others who ask.

Of course you can help others, but first, make sure you have done what is necessary to take care of yourself.

18. Make time for yourself, your number one priority.

Once your own needs are met you will find you have more time for others. And you may find more pleasure in helping others when you don’t feel that you must always put others needs before your own.

 

We’re not done yet!  There are so many great ways to combat stress and anxiety.  You deserve to get all the information you can.

Here are some more stress busters.

19. Yell! That’s right, scream at the top of your lungs – as loud as you can. 

While this may not be feasible in your home, it works great when you’re in your car with the windows rolled up.  Let out a guttural yelp from deep down inside.  It’s liberating!

20. As it was said before, music can be extremely beneficial when getting rid of stress. 

Think how much better you can feel when you belt out “Copacabana” at the top of your lungs!  Who cares if you can’t carry a tune?  You’re doing this for you!

21. Take up a new hobby like knitting or crocheting.

Don’t worry about being good at it. It’s the process that’s beneficial. Sitting still while performing repetitive movements is calming and stabilizing for many people. It can be time to collect your thoughts.

22. Start a garden.

Even apartment-dwellers can do this. Inside in pots, pots on the patio, pots, a small spot in your yard. There is a little work to setting it up.

Tending plants, fruits, vegetables, flowers and watching them grow, bloom, or yield food is rewarding. Avid gardeners say working a garden is the best way to control stress and worry. An added benefit is the creation of a more beautiful, restful environment.

play with dog_remove stress

23. Play with a dog or cat.

Experts say pet owners have longer lives and lesser stress symptoms that non-pet owners.  Playing with your pet provide good vibrations – for you and for the pet!  It’s a form of social interaction with no pressure to meet anyone’s expectations!

24. Look at the stars and the moon.

It can be a very humbling experience to lay on a blanket with your hands behind your head and gaze up into the night sky.  It’s more than humbling. It’s downright beautiful and relaxing!

25. Treat yourself to some comfort food.

But be careful or over-eating could become your big stressor.  Enjoy in moderation and make yourself feel better.

26. Swing around.

Remember the feeling of sitting inside that little piece of leather on the playground as you sway back and forth and feel the wind whipping through your hair?  Do that!

If you don’t have a swing in your yard, go to a playground and remember to pump your legs back and forth to see how high you can go.  It’s liberating!

27. Take a candle lit bubble bath.

Even you guys out there can benefit from a warm bath bathed in the soft glow of candlelight.  Lay your head back, feel the bubbles and the warm water, and let your stress go right down the drain when you pull the plug!

 

Phew!  There you have twenty-seven ways to relax and de-stress.  You can come up with your own ways as well.

The key, really, is to find something that makes you feel better when you are overwhelmed and practices that method faithfully.  You’ll be a healthier person overall.

 

 

How Stress Affects Your Body And Disrupts Vital Organs?

stress_affects body

 

Stress affects just about everyone’s daily lives. Unfortunately, stress is not a benign thing. It can affect your body in ways that can have a long-lasting impact on your health.

Your body, however, has a much broader definition of stress. To your body, stress is synonymous with change.

Anything that causes a change in your life causes stress. It doesn’t matter if it is a “good” change or a “bad” change, they are both stress.

When you find your dream apartment and get ready to move, that is stress. If you break your leg, that is stress. Good or bad, if it is a change in your life, it is stress as far as your body is concerned.

So:

Anything that causes change in your daily routine is stressful.

Anything that causes change in your health is stressful.

Imagined changes are just as stressful as real changes.

 

Here are some ways stress can affect your health:

The Effect of Stress on Your Body

There is a certain degree in which stress can affect your body. A stressed person will complain of headaches and body pains here and there. If left unchecked, this will lead to a migraine and muscle tension that will eventually lead to stiffness.

Major changes will affect the biochemical functions of your body. This involves diarrhea, constipation, nausea, and dizziness.

You will find it hard to sleep at nights even if you feel weak and needs rest. People usually resort to medications to counter this effect, but will only give temporary remedy.

To those who suffer from a weak heart, most often they will complain of chest pains and rapid heartbeat – the usual signs and symptoms that will eventually lead to stroke or cardiac arrest.

Note, however, different physical manifestations of stress can be seen for different people, it all depends on your body’s capacity.

If stress becomes persistent and low-level, however, all parts of the body’s stress apparatus (the brain, heart, lungs, vessels, and muscles) become chronically over-activated or under-activated.

This may produce physical or psychologic damage over time. Acute stress can also be harmful in certain situations.

business-effects of stress

The Effect of Stress on Your Brain 

Stress can cause you to lose your concentration and memory abilities. Whether this is psychological or physiological is not completely clear.

When you are under stress, parts of your brain associated with memory, such as the hippocampus, do not work well and you cannot turn short-term memory into long-term memory.

You can also fail to concentrate on things you hear or things you are reading. It isn’t clear whether this is a long-term effect or short-term effect; however, things like stress reduction techniques seem to be able to restore your ability to think.

Stress causes problems with the chemicals in your brain. When life is smooth, your brain is able to produce enough “calming chemicals,” such as serotonin, to keep up with normal levels of stress, demands, and expectations.

But when too much stress is placed on the brain, it begins to fall behind in its ability to cope. As the stress continues, some of the calming chemicals may begin to fail.

Important nerve centers then become distressed. You enter a state of brain chemical imbalance known as – overstress.

Overstress makes people feel terrible. With stress overwhelming the brain, a person feels “overwhelmed” by life.

People complain of being tired, unable to fall asleep or to obtain a restful night’s sleep. They have plagues of aches and pains, lack of energy, lack of enjoyment of life. They feel depressed, anxious, or just unable to cope with life.

The Effect of Stress on Your Gastrointestinal Tract 

Stress triggers the body’s fight or flight response so that epinephrine and norepinephrine are released from your adrenal glands. This has multiple effects on the body.

One thing this phenomenon does is shunt blood away from the gastrointestinal tract and toward the muscles of the body as a way of gearing up to “fight or flee” from a real or imagined opponent.

This can lead to a decreased blood flow to the gastrointestinal tract, which translates into indigestion and poor uptake of nutrients. Fortunately, this can be short-lived unless you live under situations of chronic stress. Then the GI system will be more permanently affected.

blood-pressure-effects of stress

The Effect of Stress on Your Cardiovascular System 

Stress causes the release of epinephrine and norepinephrine, which automatically raises your blood pressure and heart rate. This puts more stress on your heart and puts you at higher risk of suffering from hypertension-related diseases like heart failure, stroke, and heart attack.

These kinds of things do not happen overnight but if you suffer from chronic stress, the long-lasting implications of heart disease, peripheral vascular disease, heart failure, and stroke are real possibilities, especially if you do not eat well or have a strong family history of heart disease.

The Effect of Stress on Your Immune System 

Excess stress also causes the release of cortisol from the adrenal cortex. Cortisol has many effects on the body but one of the main ones is that it suppresses the immune system.

High levels of cortisol mean that you are at greater risk of getting colds and the flu and have a harder time healing from open sores, cuts, or wounds.

Cortisol can suppress several aspects of the immune system so you will find yourself sicker more often when under stress than you would be if you were under less stress.

Stress Affects Your Looks

Stress has been proven to rid your body of many essential vitamins and minerals, particularly vitamins C, E, and B.

This leads to lethargy, lower focused mental activities (clinically stress causes more erratic brain activity and a reduction in the short term and long term memory), drying out and aging of the skin (in some).

And in others, an increase in the sebaceous gland activity – which usually brings pustules, acne, and rosacea – all bring more stress as we then become more entangled in how others view our physical appearance.

When you can’t sleep, you look tired. When you have aches and pains, you look (and feel) unhappy. When you have no energy, you can’t participate in life with your usual smile and sparkle. Stress can also cause skin rashes and stomach problems, which will also affect how you look.

woman-effects of stress

Physical Effects of Stress on Women When It Is Distress

Women seem to suffer from stress more often than men; with 73% of women identifying themselves as the primary decision-maker in the household and the caregivers for their children, partner and in some cases parent or parents, each aspect of care brings stress.

Unfortunately, too often women do not take the necessary steps to alleviate that stress, and their own physical health suffers.

Physical effects of stress on women when that stress is negative distress include health concerns such as a backache, shoulder and neck pain, headache, migraine, and digestive distresses.

The list goes on with insomnia, the absence of menstruation, abnormal bleeding during menstruation, pregnancy concerns, and fertility problems.

The physical effects of stress on women can be traced to everything from itchy skin to heart disease and cancer, including mood swings, weight gain, serious fatigue, crying, aches, and pains.

Behavioral Problems Related to Stress

Aside from physical manifestations of stress in your body, you might also notice some behavioral changes while under the throes of stress.

Changes in sleeping patterns, lack of sleep or inability to sleep during normal slumber hours are usually the initial reactions to stress. These are usually caused by heightened emotional and mental functions which are more into the negative aspect rather than positive.

Self-pity and isolation are caused by the depressed mental state of the person when certain problems crop up in their everyday life.

Irritability and anger will start when the person is bereft of his or her natural ability to rationalize which is usually the case when stressed or being burdened by heavy problems.

 relax_stress

Things You Can Do To Reduce Stress

Because stress can wreak havoc on your body, you need to do what you can to lessen the stress on your life so you can remain healthy.

Sometimes it is just a matter of reducing the things in your life that are major sources of stress. It might mean getting out of a stressful relationship, getting your finances in order or changing your job situation so you don’t go to work each day with stressful feelings.

If you are stressed-out or anxious and tend to become negative when in this state of mind, try the following steps:
  • Take care of yourself by eating a healthy diet, exercising regularly and getting adequate sleep.
  • Express your emotional reactions honestly so you can effectively deal with what’s bothering you.
  • Confide in someone – your mate, a good friend or a trusted relative.
  • View the cup as half full instead of half empty.

Stress balls are wonderful for relieving tension and pent up frustration. Many people will find that when they are going through a period of stress they feel the need to do something with their hands.

If you can’t change your circumstances, you may want to practice stress-relieving techniques. These include things like meditation, Tai chi, yoga, and Qigong.

These activities can be easily learned through attending classes at a local health club or purchase a DVD, an online program or any course available online  that will teach you ways to reduce the amount of stress you perceive in your life so you can live a healthier life.

Another great way to reduce stress is to take a vacation or spend time in nature that naturally calms the mind, body, and spirit.

 

 

How Could You Respond To Stress Successfully?

how to respond to stress

What is the issue? How to really deal with stress? Stress is a day-to-day factor that we all have to face. There’s no way around stress.

If you find out how to minimize stressors and bring down tension it may make your life easier.

Stress can greatly affect your body’s normal function, particularly if you don’t pay attention to the warning signs.

Even if you deny the sensations you are feeling in your bodies, you can surely feel that your physical and mental state is breaking down.

It is very important for an individual to learn to watch out for the warning signs that stress is already taking control of your system and you need to learn the ways to take care of your body to avoid a total breakdown.

Among  the  best  ways  to  cut down  stress  is  performing  stretch  exercises. With this in mind, we can give a few helpful tips to teach you to reduce stress.

When you do regular workouts, you’re working to boost energy, rest sounder, boost self-respect, and the likes.

Stress is the leading cause of assorted sicknesses, and nowadays stress is becoming one of the biggest killers in the world. The first thing you have to be cognizant of is the signs of stress.

Recognizing the signs may help you fight back, and win the battle.

Stress often starts out in your minds before it starts to show some signs on your bodies. Keep in mind that both are linked and one will show some effects of the other.

A stress-free mind is often linked to an active and healthy body, but a mind riddled with problems will surely result to a deteriorating health.

When you feel highly strung, edgy, or restlessness is taking charge, most likely you’re stressed. Sensitiveness, pessimistic thinking, and taking offense to what other people say to you are signs of tension.

If you’re jerking nervously, biting your nails, pulling hair, or wiggling the knees you likely   are   feeling   stress.

Nausea,   irregularity,   diarrhea,   excessive   smoking, depending upon alcohol or drugs are all signs of stress.

When you begin to feel cranky frequently and your patience is thin, you’re walking around stressed.

Frequently the irritability moves to uptight feelings, tension, and belligerent or obsessive-compulsive behaviors.

how to respond to stress

When  you  draw a blank  frequently,  discover  it  difficult  to  concentrate,  your  brain  is  overwhelmed  with thoughts and feel disconnected.

It might not able to think clearly you’re most likely stressed.

Tiredness and overpowering feelings of pressure are signs.

As well, it may include, low self-respect, anxiety, panic attacks, anger, bitterness, crying for nothing, moodiness, nightmares, and inability to express joy.

When you feel stressed, you might experience the tension of the muscles and tiredness. You’ll likely experience back, head, shoulder, and neck pain.

Your eyes might feel tired and the muscles may twitch, particularly around the corners of your eyes.

Frequently the jaw feels stiff, while the mouth feels dry. The palms of the hands may feel sweaty while the fingers will feel frigid.

You might experience heartburn and indigestion frequently, as well as bladder and urinary issues.

You might likewise experience trembling of the heart, weight gain or loss, headaches, colds, hyperventilation, and so on.

Among the ways to bring down stress is to comprehend the principals of eating a balanced diet. Cutting back stress is crucial.

It’s  crucial  to  eat  3  balanced  meals  every day  or  spread  the  meals  out  to  5  small portions every day.

When eating you ought to avoid eating quickly, preferably take your time and let the food process in the gastrointestinal system.

Include 5 servings of fruits and veggies in your daily plan. Drinking a glass of water one-half an hour prior to and after meals may help you maintain weight.

Avoid eating foods that are high in cholesterol and try to focus more on integrating a healthy lifestyle of fruits and vegetables.

It is essential that your body gets enough nutrients for it to function properly and avoid a breakdown when your mind is getting bombarded with problems.

You might not know it, but healthy foods can also help you in dealing with stress. After all, if you’re not burdened with body pains then you can focus more on helping your mind cope with it.

Regular workouts will help you relax, rest well, raise your energy while raising your self-regard and confidence.  You’ll look and feel great.

A general schedule ought to include daily activities for twenty to thirty minutes. If you’ve problems getting moving, begin slowly and gradually work into a full routine.

Posture is crucial. Before you begin a workout always check your posture, which ought to be aligned.

Keeping  it  straight  may  help  you  avoid  bone  related  disease  and encourage  better  breathing,  which  relieves  stress.

It  will  further  your relaxation,  improve your confidence,  as  well  as  make  you  look  younger,  in  shape,  and  slimmer.  It will likewise raise energy and vitality, which is crucial.

Try to turn in at the same time every night.  Sleep will cut down stress.  Modify your bedroom if you discover it hard to sleep.

A change may make you feel more relaxed. Keep the room dark and hushed when you’re sleeping. Make certain that your mattress and pillow fits your posture and makes you feel relaxed.

Don’t utilize caffeine, smoke, or drink before retiring. You are able to work out an hour before bedtime to get tired.

If you frequently rose during the night and discover it hard to sleep, get out of bed and read a book.

Train your brain to think only during wake hours, to loosen up and think positive. Attempt to center on  one  task  at  a  time,  which  will  encourage  memory  and  relaxation.  Try not to fret, rather do something about it.

Your mental attitude plays a huge part. When you have a positive outlook or attitude it moves you to accomplish your goals and plans.

Stretching exercises and meditation call for proper breathing.

Breathe naturally while working out, meditating etc.  Get aware of your breathing and practice breathing properly. This will help you unwind.

Stretching  may  help  to  flex  the  joints,  which  encourages  strong  muscles.  Stretching will open the air passages, and help you to feel at ease.

Before beginning exercise you might want to use meditation. Meditation helps to clear your mind and implement positive thinking.

You have to practice centering your attention while doing meditation. Some individuals want to listen to soft sounds, while others center better on objects.

Mediation is an  enlightenment of the spiritual mind.  When you meditate right you practice straight posture, breathing, centering, and attitude.

Practicing meditation will promote awareness, as well as encourage relaxation. When the mind  and  body  loosen up,  it  boosts  health,  lifespan,  and  happiness.

Mentally Cope With Stress

The mind shows the first signs of stress and will later reveal itself to your emotional and physical state when left unchecked.

It is essential that we learn how to calm our minds when under the throes of stress and learn to focus our thoughts in order to push the problems out and learn to relax when you need to.

This might take some effort if it’s your first time to undertake stress management. But there are some techniques you can use to simplify the process and helps you learn it bit by bit.

You can start by listening to your favorite music to help focus your thoughts. Try singing along with the lyrics or hum the tune to yourself to divert your attention away from your problems.

how to respond to stress

How to deal with stress?

Try these additional 8 easy ways in times of stress:

1. Think positively.

Being optimistic helps in stressful situations. Do not let stress affect our mind and keep focusing on the positive side of things.

What you think may result in decisions that can lead to better or worst situations. Thinking positively helps in making good decisions.

2. Change your response to stress.

Being able to manage stress means developing positive strategies to deal with stress.

Think of stress as a reaction rather than an event. It makes it easier to identify healthier ways to manage stress.

3. Task division.

No man is an island. As a human being, we cannot survive being on our own. So do not try to handle all the tasks by yourself.

Try to divide up all the tasks and if possible get your colleagues or friends to help out. It helps to strengthen the bonds between you and them as well.

4. Manage your time.

Time is such that once you lost it, you can never get it back.

Managing your time to have a fulfilling life and meeting deadlines on time will help to keep life on track.

5. Learn your priorities.

Our behavior towards ourselves and others may also contribute towards stress. Sometimes it is important to say no towards requests that you find it hard to meet.

Keep in mind that by saying ‘yes’ to everything may please everyone but you may add on more stress and cause disappointment if the target is not meet.

6. Meditate to take a break.

Meditation techniques have long been used to calm mind and reduce stress.

Search for a suitable meditation technique and when you feel stress, perform it while taking a break to make you relax and get a clearer mind.

7. Always be cool.

Remember that stress is normal. However, it is important to keep your cool. Focus on the situation to gain control and don’t give up.

Try your best to remedy the situation. An easy way to remain cool and distributing your load it to use four As of managing stress: avoid, alter, adapt, or accept.

8. Strong social network.

Having a strong support from family, friends, peers or colleagues is important to help you through the stress.

This is something that you can cultivate when you are not under stress and helps you to feel that there is someone who will be there if you need them.

Try getting together for dinner, calling your parents or long lost buddies, chatting with colleagues or having coffee to help reduce stress while helping to build a bond with people around you.

9. Learn to Relax One in a While

Everyone would agree that work, or the demands of work, is mostly the cause of stress.

If you think that you have that wild look in your eyes every time your boss asks you to do something, then you better ask for a vacation leave to relax  outside of your work area before it leads you into trouble.

Take some time off from your busy schedule and visit the local spa. Pamper yourself by indulging in a full-body massage or get an aromatherapy session going on to help you relax.

You can always take a vacation if you really want to get the thoughts of work out of your system, but a massage will do just fine if you can’t afford to be absent from it.

10. Sweat Out Your Stress

One stress management technique is to engage in sports. Many would agree that a friendly bout of basketball or tennis with your friend will help you relax.

This will help you focus your mind on winning, especially if you turn it into a competition.

Consider this as an outlet for your anger or irritation with work and channel it in a positive way instead of venting it out at the office.

Also, stress can also affect your anatomy if left unchecked. Engaging in exercise or sports will help sweat out those toxins that accumulate due to stress that will surely grow on you.

Moving around a lot will also help in muscle rejuvenation — which is often cramped and sore every time you are in the throes of stress.

11. Find the Child Within You

Kids are known to be stress-free. Even if you scold them or force them to eat vegetables, you will never see them suffer from stress.

The reason here is with their mindset to enjoy life as they see fit. You can take your cue from them and enjoy life more.

Find your inner child and just play. Grab your cell phone or computer and bring out the games you usually play during your free time.

Another idea is to listen to your favorite music or read some comics on the Internet. You can even play online games if you like just to get your mind off your work.

12. Breathing Exercise

Another method is to focus on your breathing. You can start some exercises which involve breathing in and out in specific intervals.

This might take some getting used to on your first try but you will be able to focus on your breathing immediately after some practice.

Also, this exercise will ensure that your body, as well as your mind, will get enough oxygen for it to function properly.

You usually hyperventilate or suffer short breathing when stressed so it’s best to practice some breathing exercise to help you cope with it.

Keep in mind that the gist of stress management is not the methods you take for getting stress out of your system.

The idea here is to learn how to divert your mind from the problems that cause stress to give you time to relax and face the problem with a clear mind.

 

 

What are some Signals Showing you are Stressed?

stress signals

One of the most deterring factors in any stress solution is that the person suffering from stress is in denial. They don’t accept that they are going through any stress.

 

Due to that, they do not want to react. This keeps them from finding the right respite for their problem and the problem keeps on aggravating.

 

Since we are talking about conquering your stress here, one of the most crucial things that you have to keep in mind is that you have to come out of your denial.

 

What to Understand about Stress?

 

You have to understand the fact that there are situations that are disorienting you, and only then can you start to think what you can do about them.

 

Understanding the stress signals is a very vital aspect of the stress-busting game.

If you want your stress to react in the right manner, to remove the stressor, then first you have to know that you are stressed.

Here are the signals that you have watch out for.

The most significant aspect of combatting stress is that you have to accept it.

A lot of people, such as people who have a medieval idea of masochism, will probably hide the fact that they are stressed.

 

There are people who think that if they speak about their stress, their near and dear ones will begin to worry.

 

There are also those obstinate people who believe that they can do everything needed to eliminate their stress factor all by themselves and hence they do not think they need to tell anyone about it.

 

Whatever be the situation, keeping your stress to yourself is highly counterproductive. Not only are you not going to come out of your stressful situation, but you are actually going to aggravate it.

 

To understand what you can do to remove your stress, the first and most important thing is to accept that you are stressed.

 

You can do this by looking out for the signals. Are some of these things happen to you?

 

signs of stress

 

Here, we are going to classify the stress signals as indicators of short-term and long-term stress.

Short-term signals of stress usually manifest themselves when the stress-causing factor has been recent, or if something has happened recently that has aggravated the factor.

Long-term stress is chronic. This happens mostly due to internal stressors, though even external stressors that have tormented you for a long time can cause such responses.

 

Signs of Short-Term Stress

 

The following is a list of the bodily symptoms of short-term stress.

  • Your heartbeat becomes quicker.
  • You sweat more profusely.
  • You experience sweat on the palms of your hands and the undersides of your feet. There is also a cold sensation there.
  • You find different sets of muscles in your body suddenly go tight despite your attempts to control them.
  • Your breath becomes heavier.
  • Your mouth runs drier.
  • You have a sick feeling in the stomach.
  • You have to go to the bathroom repeatedly.
  • Things like muscular spasms, extreme fatigue, headaches and shortness of breath happen to you.

 

Here are some ways in which short-term stress can affect your productivity.

  • You are not able to think clearly.
  • You find it difficult to make choices.
  • You find it difficult to build strategies.
  • You become disinterested in things that previously used to interest you.
  • You feel guilty about entertaining yourself.
  • You feel bad about the simplest and the most necessary things in life too. For example, you may want to feel bad about eating your food.
  • You become either very dejected or very short-tempered.
  • You feel worried when you laugh.

 

If any of these signs start appearing, then it means that you are facing some stressful situation.

But, that situation is definitely solvable; only you have to put in the right efforts once you have detected what it is.

 

Signs of Long-Term Stress

The signs of long-term stress are often quite radical.

You need to be more worried about them because it is possible that you have long forgotten what caused the stress in the first place.

 

People suffering from long-terms are usually prone to the following signs and signals:-

  • Several of your habits change.
    This refers mainly to food and sleep. If you are eating differently than before or sleeping in any way that is different, then it might mean that you are suffering from some kind of stress, which may not be quite apparent at that moment.
  • Mood changes happen within you. You feel disoriented and confused. You act in a very emotionally-driven manner.
  • Vices take hold of you. You start smoking and alcoholism, maybe even drugs.
  • You neglect work and relationships and spend more time doing nothing.
  • You become careless of your looks.
  • You become uncaring for the people around you.
  • You talk more gloomy things as the days pass by.

 

These signals indicate that there is some long-standing stress within you.

Something has snapped and you have to take stock of the situation as soon as you can.

 

Signs of Stress

These are the warning signs and symptoms of stress under the following three categories:

 

1. Physical Signs of Stress

In the presence of a stressor, the body responds by the release of adrenaline to enable it to take explosive actions for survival or high performance.

If the stress is relieved, the body goes back to normal conditions.

On the other hand, after prolong period of stressful conditions many other physical conditions begin to exhibit themselves.

 

The apparent signs include

  • Heart beats faster and stronger
  • Perspiration increases resulting in sweaty hands/ palms and even sweats may appear all over the body even during sleep
  • Headaches and chronic pains in various parts of the body
  • Pain or tightness in the chest, neck, jaw and back muscles. The jaw may clench, the teeth may grit resulting in stuttering and other speech difficulties, and the muscles may tremble and twitch
  • Restlessness and nervous ticks
  • Skin crawls and paling.
  • Nausea and vomiting because the body tries to repulse foreign particles in the stomach. May also experience ‘Butterflies in stomach’
  • Diarrhea because of the colon work faster and repel the waste before it has absorbed the water and other materials.

 

The not so apparent physical signs of stress include

  • Blood pressure may rise significantly which is bad for the arteries and heart in the long run and in the short term the pressure may rise above what the body can cope for one who already has high blood pressure
  • Increased sugar and insulin levels in the bloodstream
  • Increased cholesterol in the bloodstream
  • Addition of coagulates to blood
  • Indigestion and constipation
  • Urinary hesitancy or increase frequency
  • Increased cortisone from adrenal glands
  • Increased thyroid hormone in bloodstream
  • Increased endorphins from hypothalamus
  • Decrease in sex hormones in the bloodstream
  • Premenstrual tension.
  • Fall sick more easily because of weak immune system
  • Excessive fatigue

 

 

2. Emotional Signs of Stress

 

Stress affects the emotional life too.

 

It often causes emotional upsets in people such as

  • Aggression, hostility, and jealousy.
  • Impatience, anger, and anxiety.
  • Stammering and other speech difficulties
  • Loss of sexual desire and even infertility
  • Withdrawal from social life because of difficulty in coping with group situations.
  • Loss of peace of mind and become restless, anxious and feeling of insecurity
  • Nightmares as a natural attempt to solve problem during dreams
  • Emotional upsets
  • Loss of positive spirit and become critical
  • Impulsive behavior, irritable and moody
  • Irregular, over or under eating
  • Crying for no apparent reasons

 

 

3. Cognitive and Perceptive Signs of Stress

 

Stress often leads to a significant decline in the cognitive faculties in human beings.

 

People lose the capacity to think rationally such as

  • Forgetfulness and memory loss and people fail to remember even small things
  • Carelessness and irresponsible acts
  • Lack of attention to detail and fail to think from a broader perspective
  • Compulsive behavior and loss of clear thinking ability
  • Reduced capacity to think creatively
  • Disorganization of thought and productivity falls
  • Use of intoxicating substances such as cigarette, alcohol or drugs

 

Some of these signs and symptoms, such as heart beat rate, blood pressure, and blood sugar, can be measured objectively.

 

For the rest, you have to rely on your own awareness and the alertness of other people around you to the signs and symptoms that you may exhibit.

 

It is, therefore, vital that you observe and notice your own self as well as others’ signs and symptoms of excessive stress so that corrective actions can be taken before stress take a better hold on you.

 

Identifying stress at the early stages makes it so much easier to treat. Good habits can be adopted to ensure that you have a good work-life balance and stress reduction becomes a manageable exercise.

 

Learn to recognize the signs that stress is starting to build up and be prepared to act quickly on the problems causing this because problems seem to grow in intensity if they are not dealt with.

The relief will be instant and you’ll be glad that you did.

 

It’s important to realize that you always have choices and learning how to properly manage stress will make you a happier person and really will improve your life.

 

If you are honest with yourselves, you can recognize the signs that stress is reaching an abnormal level. But of course, it’s different for everyone.

 

The situation can become more serious when the sufferer is in denial of the obvious, when stress levels can then reach intolerable levels before the sufferer has a serious, sometimes catastrophic health crisis.

 

You may experience any combination of these symptoms. As everyone is different you may react in different ways.

 

Recognizing and admitting your problems, if only to yourself, is an important start. The next stage is discovering what you can do about it.

 

You owe it to yourself to discover what’s best for you.

 

 

 

15 Ways On How To Deal With Stress At Work

deal with stress

What would you do when stress at work strikes? Workplace stress is one of the most common forms of stress.

Those who spend more time with their works tend to suffer from stress more than the others.

The mental and emotional burden that is often attributed to the demands of work can affect your productivity and efficiency with your task that would often lead to trouble than not.

This is one reason why it is very important for workaholics to undertake stress management to avoid compromising their career.

You don’t have to be in a special place to apply stress management. In fact, you can do it anytime and anywhere if you feel like it.

You can do it while at your work desk, in the comfort room, or even out in the lobby.

The idea here is to control your mind to relax so that you can continue fresh with your task — emotionally, physically, and mentally.

In today’s times, it is very difficult not to carry some work back home. People are usually inundated with work, and that causes a great deal of stress to them.

Did you know that 7 in 10 people who have jobs claim that their work is causing them stress?

This may be your situation as well. Maybe your job is what is giving you something more than just your livelihood… it is also giving you the stress to live with. If this is happening, you are not alone.

But at the same time, there are things you can do in order to combat workplace stress. All of these things are quite doable. It is all in planning the right way and avoiding the negatives.

In order to cope with your workplace stress, you need to first accept that your job is the cause of your stress.

It is only when you come out of your denial can you overcome this form of stress. Something that is true for every kind of stress that you might face.

deal with stress

Tips on Dealing with Stress at the Workplace

1. Take only as much work as you can do

For a lot of people, the stress is because they take up a lot of work, work that they cannot do.

Promotions and incentives notwithstanding, the one thing that is very important to you is your health. You should know what your limit is, and then you should work within that limit.

This is a very important point. If you just give your nod to work that you can realistically do, then you will be much happier about your job.

2. Accept work with realistic and practicable deadlines only

Many people accept work with difficult deadlines just because of the lure of money or because of the fear of losing a client.

But, if you are good at your work, you can always ask for more time to do your work. No work needs to be unrealistically chased.

At least, not at the cost of your health. When you take up work that you can easily do, then you are not only preventing stress from sapping your innards, but you are also able to provide better quality work to your clients.

3. Learn to say no

Most people cannot do that. Workplace stress actually stems from the fact that people don’t know how to say no. When you cannot refuse, you end up taking things you cannot do.

You take more work than you can handle, you accept unrealistic deadlines, you agree to help out your friends with things that they are supposed to do, you agree to do tasks for the company which you need not (such as organizing parties) and so on.

There is no harm in doing all of this if you are capable of doing it. But, most people do not have that kind of powerhouse capacity.

If you have to take up a lot of work and eventually it is going to cause you an immense deal of stress, then it is certainly not worth creating that impression of the ‘guy or gal who can do it all’.

4. Manage your time

This is one of the most important things that anyone should learn, whether they have a job or not. When you are in a job, this becomes all the more important.

When you learn how to manage your time, then you are able to fulfill your tasks in a much better way, with enough time left over for fun and recreation as well.

5. You have to absolutely learn how to prioritize things

This is extremely important. When you are able to fulfill tasks according to their order of importance, then you find the situation much easier to handle.

One way of prioritizing things is by deciding which of your tasks can help the faster accomplishment of another task.

If there is a particular task that should be done earlier so that the next task becomes easier, then follow that logical order.

6. Learn about new technologies all the time

You will be amazed to see the kind of progress that technology is making right now. This is the world of automation. There is a simple software solution for almost anything. Keep updated.

There are chances that you could use some new technological solution to make your job easier. At the same time, when you are better informed, you simply know how to get your job done faster.

7. Trust in your team

So many people build up a great deal of workplace stress just because they do not believe in the people around them. Give them their due importance.

Know that these people have also been employed by the same organization that has employed you, so you need to have at least some amount of faith in their judgment.

If there is some task that someone else should do, let them do it. Do not insist on taking it up just because you feel you can do a better job. The whole thing could actually backfire.

You may not be able to finish that and your work would be left in limbo as well.

8. Keep time for your family and friends

Never immerse yourself in your work. Always remember that you are working for your family and yourself.

Hence, give them due importance. Refrain from working on holidays and the weekends. Spend time with the family. Go out with your friends whenever you can.

All these things really matter because they take your mind off work. When you revisit your work after such brief sojourns, you find that you can attack it with renewed vigor.

9. Live a healthy lifestyle

Take care of your health. Go for a jog early morning, or at least get a treadmill. Leave only after having a healthy breakfast.

Learning a good meditation technique such as Yoga is also not a bad idea. Do not drink and smoke just because you are stressed at work. These can only give you a temporary boost.

When their effect wears off, you will be feeling more despondent than ever. Avoid calorie-rich junk foods and pile up on those veggies instead.

Have fresh fruit juice instead of coffee at work. Sip water throughout the day; it helps keep your metabolism in a good working condition.

10. Celebrate when you should, and don’t just celebrate with your people at work

If you have achieved some kind of victory at work, treat your family and friends.

This gives you a sense of self-satisfaction. When you see your near and dear ones sharing in your victory, you feel that your achievement is not in vain.

This also acts as a great motivating factor and you are able to tackle your next job with better enthusiasm.

11. One Small Step at a Time

It is impossible to remove all your stress with just one flick of a wrist. And you can safely say that your mind is not equipped or prepared to handle the effort of getting rid of your problems in one go.

If you are planning to apply stress management in your career then you need to keep in mind to take it slow.

Don’t rush the process of self-improvement if you want to benefit from it. Start first by determining the source of your stress and note them down so you can take care of it one-by-one.

Instead of ranting and raving on your fellow workmates due to your problems, you might want to take a short break from your task and take some time off to relax a little bit.

Get some fresh air or make yourself some coffee to help you calm down.

12. Learn to Relax your Mind

Relaxation is a very useful stress management technique. Having a clear and focused mind can help in dealing with problems even before they blow up on your faces.

You can relax by doing light meditation, breathing exercise, or simply get out for a breath of fresh air. Try to stop thinking about the cause for a few minutes to clear your head.

Keep in mind that there are different ways to help you relax. You can do yoga or a deep meditation exercise during your break.

If you don’t know where to start, then you can buy self-help books that detail the steps to help you get started.

If you have a ready access to the Internet, feel free to look for relaxation tips online and apply it at your leisure.

13. Indulge in After-Work Pampering

If you have some free time off from work then you might want to take advantage of this by pampering yourself at the local spa.

You don’t have to undergo a complete full-body pampering treatment just to help you relax.

A simple massage or aromatherapy session will do. Keep in mind that a massage can be a relaxation technique for both the mind and the body.

So, having one during your free time will help you relax enough to face the burden of work with a fresh mind.

14. Go to the Gym

If you want to channel all your stress to something productive and release it in one go then you might want to try coping with it at the local gym.

Stress affects you physically, mentally, and emotionally. So, it would only be best to address these three aspects in one sitting.

Going to the gym to help cope with your stress is a good idea. The instructor will help you divert your mind from your problems to the program he or she has in store for you.

You will need to focus all your mind and effort to completing the workout routine. This way, you won’t have time to think about your problems at home or office. Just focus on getting your body in shape for a better you.

Another benefit of going to the gym is to strengthen your heart from the effects of stress. Heart attack and stroke are health conditions commonly attributed to stress.

By going into a cardiovascular workout, you are strengthening your anatomy for the future — this time, you will be physically equipped to deal with it.

15. Let your Mind Have some Fun

Since stress is centered on your mind, then it would only be reasonable to divert it into something more productive and fun. Try to delve into games that require your mind to think.

Chess is a great way to stop thinking about the problem and focus more on how to beat your partner.

You can also try playing word or number games that will put your logical mind at work, like scrabble, Sudoku, word puzzles, crosswords, and the like.

This will help divert your mind from stress to help you achieve a sense of relaxation.

Make this a daily habit!

Integrate your stress management techniques with your daily lifestyle if you want to be good at it for your self-improvement project.

Doing it just because you got stressed with work is not a good way to practice stress management.

You need to keep practicing your chosen method or technique until you can do it straightaway.

Learn to relax every time when you’re at work and you will surely see that no amount of bickering with your boss or noise from your workmates will stress you out.

Keep these points in mind. Workplace stress is sapping everyone’s mind at the moment, but you need to keep this demon away.

Like with every other kind of stress, learn how to use the influence of stressors on your mind to bring about creative solutions. Do that, and workplace stress will become history for you!

 

deal stress at work

deal stress at work

stress at work_q

 

10 Tips to Remove Stress Out of Your Life

How can you become victorious against the demons of stress? How to overcome stress and deal with it?

You are already aware that stress is not good for you in every angle.

 

To start, stress is a response of hormones within the body. These hormones create all kinds of sensations  that you feel.

Focus these hormones on reacting positively instead of allowing them to react negatively and take you into the gulf of depression.

What to do instead?

You have the power within you to build a high amount of enthusiasm and positive energy.

 

Remember that stress is fleeting. It won’t last as you thought it is. Do not let it be a permanent baggage in your life.

Aim to remove the factors that caused stress and let your hopes and motivation turned on at all times.  Your optimism is like your first aid or like a shot in the arm when the events get tough.

 

Here are some things that you have to pay attention to.

1. All kinds of stress can be worked out.

2. Have the determination to do it.

3. The way you begin is to first come out of the denial.

4. Then, think about the factor that has caused you the stress in the first place.

5. Sit down and think some more. What can you do in order to resolve that factor?

6. How does eliminating the stress-causing factor help you?

7. Work towards it. You cannot remove stress without putting in some effort.

 

Thus, when you are facing a stressful situation, it is going to trigger some kind of response. You are surely going to react.

When this happen, most people react negatively. But, you should learn how NOT to do that. Control your mind and have a grip on yourself.

Choose the positive side of things instead of surrendering to the unpleasant signals of stress.  Motivate yourself instead of behaving negatively. Divert your attention and energy to what is pleasing and encouraging. Of course, if there is a way, remove the cause of the stress and the stress itself.

Exert some effort to eliminate stress or lessen stress our of your way. But, are these stressors worth your attention? How about shifting your mind, look into a different angle to look on the positive side of things and have a better understanding of the situation that you are in?

Assess yourself and the situation or the people involved. Do you have to respond or do you have to react to the said situation?

Remember that reacting and responding are different from each other. Responding involves thinking and understanding while reacting is a feedback from the burst of your emotion at that moment.

Pause for a while and take a deep breathe and then direct your self-influenced response in the right way.

 

overcoming stress

 

Now, we are going to talk about some strategies on how to remove the stress out from your life.

 

How to Remove Stress Out of your Life?

 

Applying these tips in your life are helpful in relieving stress, in working out the current stress out, and in giving a new lease to your life. Living a lifestyle sprinkled with these suggestions can prevent future stressors from baffling your life.

 

1. Breathe

There would be a lack of blood circulation in the vital parts of the body like your brain when a person is stressed. This is the reason for obstructing positive responses of the body.

Now, to thwart if that happens, deep breathing exercises can work wonders.

Here is a simple exercise that you can do. Inhale deeply through the nose and hold for a count of five. And then exhale through pursed lips for a count of ten. Let the air go all the way down.Imagine peace and relaxation coming in along with each inhalation as you breathe. And all of the stress going out every time you exhale.

 

Doing things helps you feel better as it prevents your body from over-reacting and will bring things back to normal.

As soon as the air enters  the lungs, it is exchanged into the blood and blood begins flowing with more energy. You will feel more relaxed and there is more blood supply to the brain. There is a solid scientific validation for this. So, try another form of breathing exercises.

 

2. Accept the Stress

Before anything else, this is a very important first step in getting rid of stress. Open up and speak up if there are any uneasiness on your part or if you are feeling stressed out in a situation.

Pause for a while, examine yourself and embrace it instead of fighting and denying your concerns. How can you eradicate the reason for the mess you are going through if not through this first?

 

3. Talk with People You Trust

Now, that you acknowledged that you are stressed, open up to your trusted friend, confidant or family member about it. Who among your circles you trust the most? Share the difficulties you are going through with them.

That person may not be able to help you with your situation but unloading your burden to them and opening up your problems definitely make it lighter. They might support you in different ways but the fact that somebody knows about it gives you easiness.

 

4. Relax and Have Fun

Look for ways for you to relax or to have fun. It might be a short-term solution but it is favorably effective. Participate in some activities that you love doing or spend time with your hobby.

It can be watching movies or curling up with a book. Maybe visiting your favorite places or taking a small vacation. Better do these things than remaining stressed out. Do what you have to do to take a break from the situation and give time to yourself.

 

5. Go on a Trip

A good way to relax is taking a vacation or even just a short trip. It will remove you from the usual place and got to experience a different environment for a while. Go on a trip with your best buddies or simply by yourself.

Remember, looking pictures and videos of your past travels, holidays and party pictures perk you up for a while. Gather more beautiful memories and come back with a renewed mind and focus.

 

6. Exercise

Visit the gym if you are stressed. Exercise is a productive way of defeating stress in your life. If you do this often, the external and internal stressors do not affect you as much.

Of course, aside from a great benefit of making your body fit. It will only show that a fit body has a fit mind.

 

7. Do Not Lose the Humor

There’s no need to be grouchy or grumpy when you are in tough situations. Remember to laugh. It is good for you.

Read funny books or reading materials, watch good comedy shows or hang out with your friends who are living in a light mood. You can also browse some funny cartoons, gifs, and videos online. Find other ways to perk you up.

Do not let the stress eat you from within. That’s why they say that laughter is the best medicine.

 

8. Do Not Accommodate Negative Thoughts

If you are stressed out, you might be tempted to have some negative thoughts like hatred, jealousy, vengeance, low feeling and so on. Avoid overthinking and thinking this kind of negative views.

Whatever you are going through right now, it will pass. There is no need to go beyond or go over other thinking that should not be there in the first place.

 

9. Pamper Yourself

Instead of drowning into stress, choose to love yourself. It is a wonderful idea to pamper yourself whenever you are in this situation.

Visit a salon for some beauty  treatment or a spa for some massage or other relaxing treats. Again, be kind to yourself.

 

10. Do Not Over-Expect

Stop thinking of how much you can get and stop letting those feelings rule you. Do not think in advance of some unreasonable expectations.

You will get what you deserve at the right time. Things will take their course when they are meant to be for that reason. Live happier in a stress-free life without any high expectations.

 

Now, what is your favorite stress-buster? What do you usually do whenever you are in a stressful situation?

 

 

Download here a free PDF copy of 10 tips to remove stress out of your life.

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How to Deal with Stress?

What are some tricks you are doing to deal with stress?

Modern day life is so fast paced that it leads to increasing episodes of stress. Be it the workplace or at home, it is quite common for each one of us to face stress

 

While it is not possible to eliminate stress altogether, we can cope by changing our reaction to stress and how we deal with it.

 

When you are constantly under stress, not only are you facing mental strain, your body also become dysfunctional and suffer physically.

 

Stress can have adverse effects on your health and your general health might go south. You might be easily affected by hypertension, heart ailments and problems like diabetes, eating disorders, etc.

 

For this reason, it is essential to take stress head on and deal with it and manage to reduce stress levels. Let us now learn a few steps to help control and cope with stress.

 

understand cause of stress

Understand the Cause for Stress

Many people worry about anything and everything. Sometimes they do not even realize they are worrying and are getting stressed out.

 

If you are feeling stressed, understand why you are feeling stressed. Sometimes the cause is so trivial that you will understand that you need not be stressed for that cause.

 

So, by understanding the cause for stress, you may be able to eliminate the stress altogether.

 

Forget Your Worries

Sometimes it is essential to let go of everything and forget your worries. Find something else to do so that you are not worrying.

 

Find time to pursue a hobby, go on a vacation, play a sport, sing if you can, etc are some of the ways that people try to eliminate stress and cope with it.

 

Do not fret about Things You Have no Control Over

Some people are stressed because of some general occurrence such as a calamity, the traffic situation while driving, how your local team performed in the annual meet, etc.

 

Understand that this is a situation where you have no say and avoid getting stressed due to such reasons.

 

Eat Right

Stress can cause severe disturbances to eating habits. While some might skip meals altogether, others might tend to overeat.

Eat complex carbohydrates rather than refined ones. This will really help you cope with mood swings.

 

Likewise, eat plenty of fresh fruits and vegetables and keep sugar and salt intake low.

Also, drink plenty of water. It will rehydrate your body. Try to keep caffeine consumption to the minimum.

Eat right! This is essential to help you cope up with stress and be able to deal with it.

 

Exercise

Exercise will help you relieve stress as this is a major stress buster.

Sweating it out by doing something strenuous proves to be more beneficial than taking drugs or vitamins that might have some side effects on your system.

 

Most therapist and stress management experts would agree that physical exercise is considered as the best stress reliever during this time and age.

 

Aside from changing your focus from your problems to something productive, physical exercise will help your body function at peak efficiency.

 

Benefits of physical exercise to your body

 

Since physical exercise involves a lot of body movements, this will improve your cardiovascular functions and greatly strengthens your heart.

 

This will practically free you from possible effects of stress like heart failure, stroke, high-blood pressure, and the like.

 

When your heart is attuned to the exercise regime, blood circulation will also improve which in turn increases oxygen throughout the body.

 

Your cholesterol level and other harmful biochemicals will be reduced and will lessen the chance of your body breaking down due to the negative effects of these substances.

 

Physical exercise also helps you mentally aside from keeping your body in perfect shape.

 

Indulging in various forms of physical exercise will provide an outlet to stress-related emotions such as anger, fear, frustration, depression and irritability.

 

Since exercise improves the circulation of chemicals in your body and brain, hormones that elevates certain responses to your body will be reduced as well; keeping you relaxed and in control.

 

Stress is a major problem that each and everyone faces in the course of our everyday life.

Although we cannot eliminate stress from our lives, it is possible to alter the way we react to stress and thus not get into many health problems that are associated with increased stress.

 

understanding cause of stress

 

 How to Deal with Stress and Cope

Every one of us faces situations of stress quite commonly given the type of lives we lead nowadays.

While some of us might have stressful situations at the workplace, others might be experiencing such situations at home.

 

Stress might be common for many people but the way each one reacts to the situation of stress varies.

When a person is not able to manage stress levels rationally, it can cause adverse effects on health, both mentally and physically.

 

When a person is under stress, the quality of life goes down.

The functionality of the body goes down and it creates a strained situation wherever the person goes.

It can lead to friction with other people they encounter. It can cause a downward spiral to relationships.

 

For this reason, it is essential to understand how to cope with stress and deal it before it has deleterious effects on the person’s life and the lives of people in and around them.

 

Talk It Out

One way to deal with stress is to try and talk to someone close to you and discuss your problems and what is causing the stress. By talking it out, you are relieving your mind of many tensions.

 

You also get to rationalize and see if you are unnecessarily stressing your mind and body with the particular problem you are facing.

 

Many times, you might even find an effective solution to your problem while you are communicating with the other person regarding your stress.

 

Think Positive

Did you know pessimism has been linked to a higher risk of dying before age 65?

 

On the other hand, expressing positive emotions, such as optimism, is associated with a variety of health benefits like lowered production of the stress hormone called cortisol, better immune function, and reduced risk of chronic diseases.

 

The Law of Attraction states that what you think and perceive is what you get. If you have positive thoughts running in your mind, the action that follows will also be positive.

 

For this reason, you should try and incorporate positive thinking habits so that the action plan that you will initiate will also be positive and be helpful in eliminating the cause of stress.

 

Positive thinking also helps get rid of worrying too much about many situations that would have caused stress.

 

Stress Management Techniques

There are different techniques that a person can employ to avoid these manifestations of stress in their life.

 

The first technique and the most important one is learning how to relax when stress pays you a visit.

You can employ techniques like meditation, breathing exercises, aromatherapy, or music therapy to induce a state of relaxation to your mind.

 

Once you have achieved this step, you can proceed on how to deal with stress that affects your body.

 

Progressive muscle relaxing is a method where you are alternating between tensing and relaxing some muscles of your body in order to relieve you of stress.

 

Some examples of this method are the use of a softball or a spring loaded device that you use in the palm of your hand to tense and relax.

 

Apart from this, the use of relaxation techniques like yoga and meditation have also benefited many a person in getting rid of stress and changing the way they react to stress.

 

Relaxation activities such as Yoga or Tai chi can also eliminate stress by relaxing the mind and body, and thereby get rid of stress patterns around the body.

Yoga and tai-chi also help develop concentration and positive body awareness.

 

These Oriental arts have been practiced by millions of people for centuries and medical research has documented the beneficial effects of these modes of exercise.

 

By moving slowly with ease and always in a state of relaxation, the person performing these activities will feel good, and soon the feeling of relaxation will follow.

 

Relaxation Routine

Your very first line of defense is to establish a habit of performing a regular relaxation routine.

Getting into a deep state of relaxation induces calmness to soothe your body, your mind, and your emotions.

 

And what is a state of calmness?

It’s the exact opposite of stress and anxiety. As a matter of fact, you could call it the antidote to stress and anxiety.

 

Start using this antidote. Take a time out at least twice every day to do the relaxation routine outlined below.

Treat this as your quality time; a time for you and you alone. Start thinking calm, feeling calm, and being calm.

 

Relaxation Routine

1. Lie down, or sit in a comfortable armchair or recliner.

 

2. Take a deep breath and hold it for about five seconds. Release that breath slowly, and imagine all feelings of stress and tension leaving your body as you release the air.

When the air has left your lungs, hold your breath once again for about five seconds before breathing in.

As you breathe in imagine your body and mind filling with calmness.

 

3. Repeat this cycle of breathing a number of times until your breathing falls in a nice long, slow gentle rhythm. Allow a comfortable pause at the end of each inhalation and exhalation.

 

4. As you maintain the relaxing rhythm of your breathing, bring your attention to the top of your head.

Imagine that all the tiny muscles in your scalp are being soothed and massaged by warm invisible hands.

 

5. Feel the warm hands massaging around your ears and down along the back of your neck to the top of your shoulders.

 

6. Now, bring your attention to your forehead. Feel those invisible fingers smoothing away any wrinkles that may be on your forehead.

 

7. Next, focus on your eyes. Imagine the warm fingers gently massaging all around your eyes.

Feel the relaxing warmth from the fingers spreading throughout your eyes.

Feel your eyes relaxing and letting go of all the tensions.

 

8. Think of the soothing hands massaging the rest of your face.

Notice how your lower jaw relaxes and notices how this cozy, warm feeling of relaxation spreads into your tongue.

 

9. Check your breathing once again to make sure it’s rhythm is long and slow.

 

10. Now bring your attention to the invisible hands and imagine them massaging and loosening your shoulders and shoulder blades.

Imagine what it would be like if waves of relaxation were flowing down along your arms and into your fingertips.

 

11. Those massaging hands now work on your back.

They soothe and loosen the muscles on either side of your spine, and then stroke smoothly down along the vertebrae.

 

12. Imagine what it would be like to feel a state of deep relaxation seeping downwards into your legs and feet.

Imagine how all the muscles in your legs and feet would go loose and limp.

 

13. Allow feelings of deep relaxation and calmness to immerse your body and your mind.

 

14. Feel yourself drifting deeper and deeper into pleasurable feelings of calmness and tranquility.

 

 

Breathing

 

Breathing exercises are wonderful effective way to reduce stress, regulate mood, and feel energized. One way to promote deeper breathing and better health is by exhaling completely.

 

The more you allow your body to be filled with deep breathing, the less stress you place on your body and mind.

 

The more you practice your deep and controlled breathing, the more natural it becomes and you can call on it at any time of the day to help you through those tired or stressed out moments.

 

Here are some steps to do breathing exercise:

 

1. You can lie down, sit down or stand up as long as you are comfortable.

Breathe in slowly through your nose to the count of four. Breathe very deeply until all your body feel expanded.

 

2. Hold on that deep breath for four counts, and then exhale slowly through your mouth to a count of eight.

 

3. Repeat the breathing in – right down so your abdomen expands. Hold on to it and then exhale nine more times.

 

4. You can breathe deeper once you get used to the above steps by leaving one hand on your stomach and place the other lightly across the chest. Breathe right down so your abdomen expands

 

5. When it cannot go any further, breathe in some more and fill the top of your lungs.

Inhalations and exhalations are the same lengths, eight counts each, without holding in between.

 

6. When you exhales, let the old air out from your chest and then from your abdomen. So, you are going to be relaxed.

 

 

Massage Therapy

Massage therapy also helps fight stress.

Massaging your scalp, putting pressure on your shoulders or even your eyes can really decrease stress in that certain part of the body.

 

Stress can be a huge problem if you allow it to go beyond control. By incorporating right techniques, you can help solve problems associated with stress by combating and changing the way you handle stress.

 

 

 

Defining Stress…What Is It?

Stress has been defined in several different ways. Each definition has some kind of relevance, but we shall shortly speak about the definition that should matter to us the most.

 

A popular medical website defines stress as:-

“The physical and emotional strain which is caused by our response to the pressure from the outside world.”

 

This definition is good and seems correct. But there is something very important missing. Let’s see some other definition and the missing element will become apparent.

 

The definition of stress according to the Merriam-Webster Dictionary is as follows:-

“The physical, chemical or emotional factor that causes bodily or mental tension and which may be a factor in the cause of disease.”

 

Another definition forwarded by the same dictionary is:-

“The state resulting from stress, i.e. the state of bodily or mental tension which is a consequence of factors which purport to alter a prevailing symmetry.”

 

Both of these definitions again have the same element missing, and that makes them inadequate.

Oxford Dictionary defines stress as:-

“A state of mental or emotional strain which is a result of adverse or demanding circumstances.

 

stress definition

 

Once again, this definition does not make us too happy. Let us look at some more definitions that a random search on the Internet threw up for us.

“Stress is a normal physical reaction to various events that can make people threatened or can upset their balance in some manner.”
 –
“Any factor that brings forth a threat or a challenge to our state of wellbeing is defined as stress.”
 –
“Stress is the condition where people feel that they have too much on their platter; when they feel overloaded and feel that they are not capable of facing the various challenges that they face.”

 

With all these definitions, that one element that we were looking for still remains missing and so we can just pass them by.

 

Now, here are the definitions that we really like:-

“Stress is the response that the human body provides when it is met with circumstances that induce it to behave, alter or modify in some manner to maintain their comfortable state of balance.”
 –
“Stress is the body’s way of reacting to  challenges and getting prepared to face tough situations with concentration, determination, and strength with a state of total alertness.”

 

stress definition

 

Did you realize already why we like the last two definitions and not the ones mentioned before?

Here is what worked for some… and what should work for you as well?

 

With the previous definitions, the problem is that stress is defined just as the influence of outside negative factors on the body.

These definitions consider the body as a latent object, which can be easily manipulated by outside forces.

 

But, with the last two definitions, the big difference is that stress is called as a ‘reaction’ or a ‘response’.

 

These definitions consider the body as an actionable force and it considers humans as beings who can do something about negative situations that they encounter in life.

 

Most people have the whole idea of stress pegged on wrong. They think that stress just happens and they can do nothing about it, except complain and brood.

They think that they simply are meant to wallow in stress and do nothing about it.

 

That is hardly the case. The truth is that our bodies are very well capable of dealing with the negative situations that will inevitably crop up in our life. And it is these reactions that are termed as stress.

 

What we see here is the gross ignorance people have about stress. Maybe you have the completely wrong idea as well.

 

You are thinking about ‘being stressed’ as a situation where you do nothing and are simply worried about the circumstances in your life.

 

The truth is that ‘being stressed’ means being NOT DEFEATED from the various negative situations that present themselves in your life.

 

Being stressed means fighting those challenges. Being stressed means coming up a winner whenever you indulge in these fights.

 

Now, most people react negatively when they are faced with a stressful situation. However, you should learn how NOT to do that.

 

Instead of behaving negatively and succumbing to all those unappealing indications, you have to channel all your energies and try to remove the stress itself.

 

You have to work in such a way that your stress is removed, and you can do that by directing your stress-influenced response in the right manner.

 

You can do it just by making minor adjustments in your personality and in your way of thinking. Once you have this pat down, you will almost see your stress melting away.

 

 

Stress and The Way You Think

 

Particularly in normal working life, much of your stress is subtle and occurs without obvious threat to survival.

 

Most come from things like work overload, conflicting priorities, inconsistent values, over-challenging deadlines, conflict with co-workers, unpleasant environments and the like.

 

Not only do these reduce your performance as you divert mental effort into handling them, they can also cause a great deal of unhappiness.

 

What is the effect of acute stress?

The best way to envision the effect of acute stress is to imagine oneself in a primitive situation, such as being chased by a bear.

 

The Brain’s Response to Acute Stress

In response to seeing the bear, a part of the brain called the hypothalamic-pituitary-adrenal (HPA) system is activated.

 

Release of Steroid Hormones

The HPA systems trigger the production and release of steroid hormones (glucocorticoids), including the primary stress hormone known as cortisol.

Cortisol is very important in marshaling systems throughout the body including the heart, lungs, circulation, metabolism, immune systems, and skin to deal quickly with the bear.

 

Release of Catecholamine

The HPA system also releases certain neurotransmitters or chemical messengers called catecholamine, particularly those known as dopamine, norepinephrine, and epinephrine or also called adrenaline.

 

Stress is a response of hormones within the body. It is hormones that create all kinds of sensations within us.

Instead of allowing these hormones to react negatively and take us into the abyss of depression, we should focus these hormones to react positively.

It is within us to build this high amount of enthusiasm and positive energy within us, an energy that can move mountains!

 

So, the most important thing for you to keep in mind at this juncture is that stress is something quite transient. Do not make it a mainstay in your life.

 

Target your stress-induced responses towards the removal of the factors that caused stress. And, keep your hopes switched on at all times.

Be optimistic. That works like a shot in the arm when the going gets tough!

 

about stress

 

Good Stress and Bad Stress

 

The stress response of the body is somewhat like an airplane getting ready for take-off.

Virtually all systems like the heart and blood vessels, the immune system, the lungs, the digestive system, the sensory organs, and brain are modified to meet the perceived danger.

 

The stress response, also called the fight or flight response is critical during emergency situations, such as when a driver has to slam on the brakes to avoid an accident.

 

It can also be activated in a milder form at a time when the pressure’s on but there’s no actual danger – like stepping up to take the foul shot that could win the game, getting ready to go to a big dance, or sitting down for a final exam.

 

A little of this stress can help keep you on your toes, ready to rise to a challenge. And the nervous system quickly returns to its normal state, standing by to respond again when needed.

 

Here are some things that you have to pay attention to.

1. All kinds of stress can be worked out.
2. You need to have the determination to do it.
3. The way you begin is to first come out of the denial.
4. Then, think about the factor that has caused you the stress in the first place.
5. Sit down and think some more. What can you do in order to resolve that factor?
6. How will eliminating the stress-causing factor help you? This anticipation is often a great tequila shot for your efforts in eliminating your stress.
7. Work towards it. You cannot remove stress without putting in some effort.

 

 

5 Things You Should Know About Stress

It’s important to remember a few things about stress that are rarely discussed—if known at all!

 

1) Stress won’t hurt you.

Hans Selye, the “father of stress” was a polylinguist, whose first language was not English.

Before he died, he said that had his command of English been more precise, he would have been known as the “Father of Strain” rather than stress.

What’s the difference? It’s enormous, from an engineering standpoint.

Stress is pressure divided by unit area, whereas strain is measured in deformation per unit length.

 

In other words, while strain speaks of the load you are carrying, strain deals with the degree to which that load distorts you out.

Therefore, it is NOT stressed that hurts you. It is a strain.

 

2) Stress is necessary for life and growth.

Far from being something you avoid, when healthy, the body and mind respond to environmental stress by becoming stronger.

Look at this in the area of physical fitness. Imagine a triangle with each of the three corners having a different designation: stress, nutrition, and rest.

Stress equals exercise. Nutrition equals the foods taken in before and after the exercise, and rest equals…well, rest.

 

If you have either too much or too little of any of these, the body breaks down.

Note that astronaut in orbit must be very careful to stress their bodies daily with stationary bicycles and other apparatus.

Zero gravity decreases stress to the point that the bones literally begin to lose calcium.

 

The truth is that, in life, you are rewarded largely for how much stress you can take without breaking.

The intelligent approach is to both reduce unnecessary stress and to increase your ability to handle healthy stress without straining.

 

3) Russian research about the body-mind dynamic has produced valuable results.

They figure that any physical technique has three aspects – Breath, Motion, and Structure, and these three are dependent upon one another.

 

Stress “dis-integrates” this structure as it morphs into the strain. The first to be disturbed is almost always breathing.

This is the reason for martial arts, yoga, Sufi Dancing and so many other disciplines can use the physical body as a vehicle for spiritual transformation.

 

As you learn to handle greater and greater amount of stress with grace, you naturally evolve to higher levels of integration and performance. It is your birthright.

 

4) It doesn’t take years to learn proper breathing techniques.

Seek out a Qi Gong, Yoga, or Tai Chi teacher to learn proper belly breathing.

A good teacher can convey the basics of this critical skill in an hour or less.

 

5) You don’t have to meditate for an hour a day to get the benefits.

While it’s fabulous to spend two twenty minute sessions a day, massive benefits can be gained with just five minutes a day.

 

Here’s the trick: it’s not five minutes all at one time, it’s five one minute sessions spaced through the day. At every hour divisible by 3: 9, 12, 3, 6, and 9, simply stop and breathe properly for sixty seconds.

 

You can do this while walking down the street or sitting in a business meeting. The important thing is to learn a proper technique, and to practice it briefly, and correctly.

 

This single act will improve posture, energy, digestion, and turn stress into high performance.

Five minutes a day…it will seem a pain at first, but once you’ve got the hang of it, it’s the best 300-second investment you’ll ever make!

 

I hope this article provides you information on a different perspective on how stress is defined and more understanding of the nature of stress in general.

Sometimes, shifting an angle put you in a better position on how to handle things properly once you are in a sounder perspective.

 

Take the stress constructively and then react positively in order to remove the stress. This is the approach that works.

And, the one thing that you have to keep in mind is that it is always possible to eliminate the stressful condition.

 

 

 

What are the Factors that Create Stress?

It is a circle, really. First, there is something that causes grief and depression within us, but then we come out of our slumber and try to fight against that factor.

 

Like in a game of chess, the factor first causes the stress in us and then the stress in us causes a reaction that gives the check and mate to the factor and eliminates it.

 

We have to make sure to maintain that balance.

We have to ensure that we can remove every stress-causing element in our life with the stress itself.

 

But, in order to be able to do that, we have to first identify what those factors are. What are these factors that can cause such specific reactions to happen within us?

 

On the whole, we can classify these stress-inducing factors are external stressors and internal stressors.

Both are equally dangerous if they are left to be as they are.

And both need to be fought against with equal fervor if we want to ensure a happier life for ourselves.

 

external stressors

 

Let us see what these external and internal stressors are.

 

External Stressors

These are the changes happening in the environment around us that pose adverse situations for us.

 

These things are happening in our external environment.

Hence,we call them as external stressors.

 

When these changes happen, our body begins to react in a particular way. We get a feeling of being threatened.

 

External stressors can confront us anywhere. They may come up at work… a looming deadline is a good example. They may relate to financial matters.

 

A bill that has to be paid, some payment that has not yet come, tax that is overcharged, a wrong credit card score, etc. are so many different things that can disorient your living.

 

There can also be such factors in relationships.

In fact, most of the stress-inducing factors happen in relationships.

 

This is because two people are involved… two people with two different ways of thinking. Things are definitely going to make noise when opinions clash.

 

There can be so many other kinds of external stressors. The current political situation could be a stress-causing factor for you.

 

If your home needs to be renovated, it could cause stress even if you have money. Someone close to you leaves you and goes away. Again, that can cause a lot of stress.

 

Stress happens in joyful situations also.

If there is a wedding in the family, the stress that is caused there is indescribable.

 

Why just wedding, anything that you have to organize in your house can cause stress, even a small kitty party!

 

Also, something like an impending pregnancy can cause stress. You are happy about the little one coming to live with you soon, but maybe the anticipation is taking its toll on you.

 

Now, you shouldn’t think that you have to move out of the house to feel stressed.

 

There are so many ways in which stress can meet you in your house itself.

We have already pointed out some such factors above.

 

Bills to be paid, pregnancy, etc. are stress-causing factors that happen in the home itself. Something in your house doesn’t work when you want it too… that can cause stress as well.

 

At the same time, you shouldn’t think that stress has to be caused by monumental, life-changing factors.

There are so many trivial matters over which we can get so worked up.

 

Do some people get stressed just because children playing outside make too much noise? Or that the dogs bark so loudly?

 

Or that the vehicles honk incessantly outside their house, even if they really don’t? Or simply that the water for their bath isn’t hot enough? Or that they have missed their bus?

 

All these are external factors that can cause stress. The list is endless, but these examples are more than adequate to help you understand what they are like.

stressors

Internal Stressors

Some of the stress-causing factors come from within. Mostly these are the mental problems that we so often face in today’s world.

 

These may manifest themselves in the form of depression, insomnia, ADD, and even more physical forms such as allergies, nausea and vomiting and digestive disorders, etc.

 

Internal stressors are usually more difficult to handle because they are working inside the body.

They are related to your constitution and have a medical ground.

 

Chronic diseases can also cause internal stress.

People who suffer from heart-related problems or diabetes, for instance, are usually under a large amount of internal stress.

 

Usually, the stress due to these factors also becomes chronic.

But, the situation is not all that bleak. There is not much we can do about chronic ailments, but not all internal stressors are related to chronic problems. Some of these can be easily managed, and even completely eliminated.

 

A lot of internal stress stems from the way you look at yourself or the way you deal with things.

 

For instance, if you have high beliefs or hopes about something and then it doesn’t go your way, it can lead to stress. The solution here would be not to expect anything irrationally.

 

If you cannot focus on your work, that is internal stress as well. You can solve that by improving your concentration and finding new ways to motivate yourself.

 

Other forms of internal stress come in the form of low self-esteem, low self-perception, lack of confidence and other similar personality traits.

 

Sometimes, too much of a good thing is also bad. Just as high expectations can lead to stress, perfectionism can also lead to stress.

 

If you always seek perfection in everything, especially to a point of obsession, then it is going to hurt you at one time or the other.

At the same time, if you are too eager to please people, then that could be a big problem as well because you are not going to be able to do that all the time.

 

If you have habits that are not quite accepted socially, then those could be a problem as well.

For instance, if you try to put people on, or if you are dishonest with people, then sooner or later, this could cause your balance to get disturbed.

 

Some internal stressors are rooted in the past.

These are very difficult to get rid of. A childhood-related phobia, for instance, is difficult to shake off.

 

If you have had a bad childhood or an abusive relationship, then it could leave a scar on you for a long time, and could become an internal stressor as well.

 

Also, the habit of worrying too much, which could also have its origins in your past, can cause stress.

 

These are the various factors that can lead you to stress. Most of them are possible to control, though the going may not always be easy.

 

You have to take stock of the situation. As we shall see in further chapters, you have to first come out of denial if you want to conquer your stress.

 

Your body will react to stress-causing factors in different ways.

What you have to do is to channelize this response of your body so that it brings about positive results for you.

 

You have to target the response so that it eliminates the stress-causing factor.

Whether externally or internally produced, it is possible to combat stress, though, difficult. It all starts with how much in acceptance you are, and then depends on how much effort you want to put in.

 

A Stressor May or May Not Be a Cause of Stress

 

When we look for signs and symptoms, causes of stress, we must look at every stressor as a potential cause of stress. “Potential” because stressors do not have to cause stress.

Different people will respond differently to them, and it is the response, you remember, that is the stress.

 

For example, a great cause of stress for one secretary may be a stack of documents waiting to be filed. She hates filing because she has no system.

She is never sure where to file a given paper, so she puts off all filing. The stack grows, her anxiety grows, her guilt grows, but a lack of expertise paralyzes her.

Finally, she becomes ill and takes a day off work. The substitute secretary takes one look at the stack of documents and sets to work cheerfully.

She has developed a filing system and is confident of where she should put the papers. She soon has everything cleared away and rewards herself with a quick 5-minute walk.

 

The stressor was the pile of documents to be filed. It was the same for both secretaries. One secretary responded with anxiety and guilt, resulting in physical sickness.

The other responded with cheerful confidence, resulting in a successful completion. The stressor was not an absolute cause of stress.

For a second time, how you respond to a situation, stressor or not can make the difference.

 

cause of stress

 

Everyday Causes of Stress

 

Everyday causes of stress are recurrent. They keep coming up.

Here are a few examples.

 

1. The boss that never has a pleasant word for you can be a cause of stress if you let him. It depends on whether you let him bother you, or whether you decide to take it in stride.

 

2. The child that daily refuses to get up in time for school can be an everyday cause of stress for the parent that does not take control of the situation.

 

3. A family member that is always on the phone will become a cause of stress if you want to use the phone, and have no control over the situation.

 

4. Your neighbor’s barking dog or even a singing bird on the windowsill is a potential cause of stress, depending on how you respond.

 

5. The spot on your clothing from food dropped during lunch might be a cause of stress when you go back to work – or you might have the emotional resilience to ignore it.

 

Your days are filled with signs and symptoms, causes of stress to which you will choose either to respond or not to respond.

 

 

Occasional Causes of Stress

 

In addition to potentially hundreds of everyday causes of stress, each of us faces occasional things that may become causes of stress. They may seem bigger, and more difficult to handle.

 

Each of these three could become a cause of stress.

 

1. You are relocating. You have to sort, pack, and clean.

Then you have to move to a new location. You leave behind your friends and acquaintances. You leave your former life in many ways.

Relocation can be a major cause of stress, or you can prepare ahead of time to deal with the emotional changes.

 

2. Your job is being redefined.

There is new, more difficult work to do, and little time to do it. This potential cause of stress could make you physically ill unless you organize the work and take control.

 

3. Family finances are suddenly cut when you or your spouse loses a job.

Might this be a cause of stress? It depends on whether you immediately take action to seek new employment, and use your spare time to catch up on little chores around the house.

 

Each potential cause of stress can overwhelm an individual, or energize them to take on the challenge and turn things around.

 

 

Life-Changing Causes of Stress

 

A stressor in this category is much more likely to become a cause of stress since such changes shake our very roots. Look at these examples, and see if there is a cause of stress you are trying to handle.

 

1. Serious illness or injury of a family member can quickly become a cause of stress. We find it difficult to respond appropriately to this kind of stressor. Emotionally and mentally, we lack the resilience we need.

 

2. Separation from a spouse due to marital difficulties, or even due to your job, can also become a cause of stress. Emotional tension may overcome you as your body responds to the parting.

 

3. Divorce is a too-common cause of stress and one that is difficult to handle with an appropriate response.

 

4. A major loss of income will be a cause of stress to those who rely too much on finances. Credit difficulties falls into the same group.

 

5. Finally, the death of a child, spouse or a loved one is a stressor that almost always will become a cause of stress.

 

 

The Underlying Cause of Stress

 

The ultimate underlying cause of stress is your inner response to losing control of your lives.

It is natural for humans to want to control life at every turn. You want to be the masters of your own ships, and be able to determine what will happen to you.

 

Stressors threaten that control, and you respond by preparing to fight whatever is stealing the control you want – or flee from it. Stress is the “fight-or-flight” response of your body.

 

If all the signs and symptoms, all of the causes of stress were lumped together and labeled with a single phrase, that phrase would be “response to the loss of control”.