Stress is the “wear and tear” our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings. As a positive influence, stress can help compel us to action; it can result in a new awareness and an exciting new perspective. As a negative influence, it can result in feelings of distrust, rejection, anger, and depression, which in turn can lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke.
Negative Effects of Stress
In prehistoric times, the physical changes in response to stress were an essential adaptation for meeting natural threats. Even in the modern world, the stress response can be an asset for raising levels of performance during critical events such as a sports activity, an important meeting, or in situations of actual danger or crisis. 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- or under-activated. This may produce physical or psychologic damage over time. Acute stress can also be harmful in certain situations.
Stress-related conditions that are most likely to produce negative physical effects include:
1. An accumulation of persistent stressful situations, particularly those that a person cannot easily control (for example, high-pressured work plus an unhappy relationship).
2. Persistent stress following a severe acute response to a traumatic event (such as an automobile accident).
3. An inefficient or insufficient relaxation response.
4. Acute stress in people with serious illness, such as heart disease.
Relieving Stress with a Stress Ball!
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.
For example some people play with the loose change in their pockets while others make patterns and shapes with their fingers or tap them rhythmically on the tabletop.
Stress balls are a cheap alternative to the incessant hand movements that some people find annoying. They can be squeezed over and over again until you feel your nerves calming down because most are made from materials that regain their original shape when they are not being squeezed.
So what are you waiting for ? We urge you to find out more about how Stress Balls can benefit you today!
Stress Relief Identifying Stress
Stress relief basic tips. In order to fight stress and decrease stress level in your life you must first identify it and make sure you know your plan to overcome stress, including short terms targets and long term goals.
The “fight or flight” theory – when faced with increasing stress, a person has two ways to confront the problem, the first is to distance himself from the situation, thus solving the immediate need for stress relief (but not necessarily solving the problem, since people need to return to some places) the second is dealing with the problems, solving or eliminating them and simply fighting the stress away. These are the two options you have when dealing with increasing stress, in many cases it is recommended to stay and fight, and in others you can simply cut yourself away from the stressful situation.
One example is a failing marriage, day after day of fights and arguments, insults and acquisitions, inevitably creates an ongoing stressful life, while most people will feel the need to “flight” from the situation right away most choose to stay and fight, only after all attempts to solve the problems and reach a better relationship fail they will choose to end the marriage. On some cases, however, people forget that they have the option of distancing themselves from the situation, and are determined to solve a potentially unsolvable problem, sometimes leading to years and years of constant stress and inability to advance.
Try and be as honest as you can with yourself while reading this next few lines, almost everyone suffers from stress at some points in their lives, and you are no exception, it is only when this symptoms are continues and prolonged that you should start to move into solving them.
Stress has real, clear physical symptoms, some people think that a mental, mind problem will express itself exclusively in the mind, it is not so. There are many “real” physical symptoms that accompany increased stress, if you think about it for a minute, you will understand that it is very easy to spot a stress person when you see one.
Stress may cause sleep problems, lack of sleep, inability to sleep, or oversleeping are all potential indicators of stress. Back or neck pain and stiffness are also indications of stress, as well as back pain. Headaches have been found to be related to stress, to the point you can hear someone saying that he has a “stress headache”, try and think of the kind of headaches you get and when you get them, some of them may be related to stress.
The digestion system also suffers the effects of stress, including heartburn and gas, stomach pain and cramps, constipation and diarrhea. Hair loss has also been found to be related to increased stress. Skin problems may also indicate stress, in some cases causing them and in others making them worst, disease like psoriasis and eczema tend to significantly turn bad under stress.
Everyone reacts differently to stress, some people get into a semi depressive mood and stop eating and loss weight, others get into a bulimic state and eat their stress away thus gaining weight. Stress is also a main reason for chronic fatigue.
As a main reason for heart disease and heart attacks, stress has a strong connection with all of the expressions of heart pain, high blood pressure, palpitations (heart beats fast) or irregular heart beat, pain in the chest, pressure on the chest, inability to breath, sweaty palms, cold or hot waves.
On the emotional side, stress has even clearer symptoms. It is surprising to find out that a lot of people ignore these emotional warning signals, or get used to them without questioning the reasons behind them. If you feel that you are experiencing a few of these symptoms, you might suffer increasing stress. On the other hand a lot of these emotional symptoms are stress related and sometime not directly linked to stress.
It is not difficult to identify signs of emotional stress, an increased sense of nervousness or anxiety, symptoms of depression (moods swings, anti social feelings), an “edgy” feeling, anger and frustration, lack of concentration and memory problems and a tendency to over react to situations.
Related Article : How To Take Control Of Your Emotions
All these things listed about are symptoms of stress, there may be more symptoms, but we think we got most of them, now the question is what to do if you feel that while going over this list you have a lot of stress symptoms… the answer is first try and identify the source of your stress in your efforts for stress relief.
Combat Stress 7 Practical Methods
A stress-free lifestyle could very well do wonders in eliminating depression.
Here are 7 practical methods to combat stress:
1. Express Amusement And Be Happy.
Laugh hard and loud. If you don’t have a sense of humor, find someone else who has. Laughter releases endorphins (happy chemicals) from the body, and it helps boost your immune system.
2. Take Control Over Your Time and Schedule.
You’ll be much more able to deal with stress if you have a good handle on your job, relationships, and other activities. When you are in control, you are more inclined to stay focused and calm. Plan your time wisely.
Remember to leave room for unexpected events – both negative and positive. Be adaptable in rearranging your agenda. Get up 15 minutes early in the morning. Allow an extra 15 minutes to get to all appointments.
Avoid procrastinating on important or urgent tasks. Whatever needs doing, do it immediately. Do the unpleasant tasks early, so that you won’t have to worry about them for the rest of the day. Keep an appointment or record book. Don’t just rely on your memory.
Do your tasks one thing at a time at a time. Focus your attention on the present moment, whether it’s the person talking to you or the job at hand. This helps you to avoid making errors – which lead to more tension and anxiety. Be patient in waiting. Anxiety caused by impatience can rise up your blood pressure.
Say “no” to requests that you cannot accomplish. Delegate trivial tasks. You must remember that you don’t have to do it all yourself. Crack a job into separate tasks and assign them to people with the suitable skills.
3. Work Out
Strive and get some habitual exercise such as brisk walking, swimming or whatever appeals to you. Play a sport you’re interested in. Aerobic exercises can considerably reduce the stress factor. Work out also improves sleep and gives you time to think and focus on other things. It also promotes the release of natural soothing chemicals in your body. Do not result to excessive exercise, however, as this may have an adverse effect and might cause more depression.
4. Search Out For A Support Group.
You’ll be able to manage stress much better if you have other people helping and supporting you. Did you know that married people and people who are outgoing (always meeting with friends), have considerably low levels of stress in their lives?
Choose positive friends who are not worriers. Friends who continually put you down or talk gloomily about life will increase your anxiety. Invite a good friend to help you talk out a problem and get it off your chest. A long-distance call to an old pal can be great therapy.
Pardon others instead of holding grudges. Slow down your standards – for yourself and others. Don’t expect too much. Perfectionism is not the means to happiness. Become more flexible and adaptable to your environment. Communicate clearly with your co-workers and boss. Ask questions. Repeat instructions that you are given. Clarifying directions at the start of a project can save lots of time later rectifying out misunderstandings. Be honest in your dealings with others. Lying and cheating leads to stress.
5. Take Breaths Deeply and Slowly.
Calm down your muscles, escalating your stomach and chest. Exhale slowly. Do it again several times. Follow your breath as it flows in and out. Do not try to have power over it. This is a good way to relax in the midst of any activity. This practice allows you to find a breathing pattern that is natural and relaxing to you.
Make use of this yoga technique: Inhale slowly, counting to eight. Exhale through your mouth, even more slowly, counting to sixteen. Make a sighing sound as you exhale, and feel tension dissolve. Do it again 10 times.
6. Consume Healthy Foods at the Appropriate Time.
Never skip meals, especially breakfast. Get time out to eat heartily no matter how busy you are. Take nutritious snacks to the office, or even the shopping mall. A nutritionally balanced diet is essential to your health and lifestyle. For example, researchers have found that even small deficiencies of thiamin, a B-complex vitamin, can cause anxiety symptoms. Pantothenic acid, another B-complex vitamin, is critical during times of stress. Avoid caffeine, alcohol, and large amounts of sweets, which can worsen symptoms of stress.
7. Live Optimistically.
Count your blessings, particularly when everything seems to go wrong. Believe that many other people are living in worse conditions than you are. Don’t exaggerate the complexity of your problems. Every problem has a solution. All you need to do is find that solution. Learn to be happy and to enjoy life’s blessings. Live one day at a time.
Must Read
Top Ten Habits That Help You To Manage Your Stress
How To Take Control Of Your Emotions
The Effects of Stress on Your Health and How You Can Manage It Naturally
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