Stress and Stress Management. About Stress and the Health Effects of Stress. How to relieve stress?
Stress is a disease that can affect anyone. A condition which can cause severe damage to both body and soul if you let things slide. Stress provides both physical and psychological symptoms. Some brands physical characters first, eg pain, fatigue and stomach problems, while others first notice psychological symptoms such as irritability, insomnia, memory problems, and perhaps low self esteem. Stress can arise both in work and personal life. The cause of stress is often that one for a long time feel that we can not fulfill the expectations placed on one, whether they come from themselves or from the outside world. The cause is often related to the workplace, but also family life or relationships with friends and family can be stressful and lead to disease.
Physical, mental and behavioral signs of stress
Stress is the changes that occur in the body and the brain when we loaded inside of our emotions and thoughts, or outside of such work. The changes caused by stress hormones released when we are squeezed. Stress reactions in the body is the organism's attempt to get us to survive. The stress can be displayed in many ways, for example:
- Physical: palpitations, headache, sweating, dizziness, inner restlessness, abdominal pain, loss of appetite, frequent infections, exacerbation of chronic illness, stomach ache, eczema, chest pain, high blood pressure, muscle tension, diarrhea, nausea.
- Mentally: disinclination, fatigue, internal unrest, memory problems, restlessness, forgetfulness, difficulty concentrating, depression, decreased sense of humor, anxiety.
- Behavioral: Insomnia, low self-esteem, disinterested, irritability, aggressiveness, anger, increased use of stimulants like coffee, cigarettes and alcohol, indecision, lack of appetite, becoming withdrawn, increased absenteeism.
You do not have any symptoms of being stressed, conversely need a single symptom does not mean that you have stress. If you have symptoms of stress?
What causes stress?
Being busy at work, children will be retrieved, shopping, clothes to be washed, food needs to be done, cleaning. These are just some of the things in life that can make us stressed. But there are important differences in stress. Stress comes because we are exposed to demands and expectations of our work, in institutions or even at home. When it is difficult to meet the requirements, whether made by others or by ourselves, can cause stress. You can also get the stress of feeling that one has no influence or control over a situation, or if it is hard to predict what will happen. This may be related to job change, relocation, divorce or other major changes in life. Expectations, ambitions and perfectionism can also cause stress because you can get a feeling that what you do is never good enough. Researchers also mentions the lack of social support, lack of meaningful work and lack of reward as factors that may cause stress. Finally, physical factors such as cold and noise play a role.
How to avoid stress
Those who most need to learn to manage stress are often too busy to what you actually, you should stop and take a little of yourself instead. Also because there are a number of tools that can be applied in order to avoid being stressed. Are you suffering from stress, it is not always easy to get started on a different lifestyle. But you can start with a few simple things. Among other things, be sure to get some fresh air. You could start walking or cycling to work. You must also remember to relax with the one you like best, whether it is to listen to your favorite music or playing with your children. And there are several possibilities. You can exercise, take a nap (power nap), meditate or do yoga, listening to music, play or practice a hobby. Make your life by respecting your limits for what you superpowers. Drop the stimulants that are adrenalin like coffee, tobacco or alcohol.
Clean up - Solve large and small conflicts.
It is important that you learn to focus on the things that make you happy, and trying to forget the things you still can not do anything about. Get support from people in your family, at work and in the circle of friends that you trust. Practice transparency negative thought patterns. Do not spend energy on things that you still can not do anything about. Instead take a deep breath and release anger or thoughts. Think of something fun instead. Facing the negative thought back so free you of it again. Ask your family for help if you do not feel you can handle it anymore. Decide to relax when you're sleeping. If you are tired, it may take longer to wind down. It helps if you take a few deep breaths. Feel that you have muscle tension and make sure to relax. Take care of yourself and your body. Be sure to spend time on yourself. Give yourself short breaks now and then, if the daily program is always fully occupied. Sometimes it helps just to talk about what bothers you. - Advice for stress:
- Avoid stressful situations leads to stress: Communicate clearly to the environment, when you feel overloaded. From what you will not, dare not, can not foresee. Use simple and clear statements. Express your feelings, but take into account the counterparty. Be aware of your body language.
- If you are still affected by the situation: Think or do anything else than that right now stress you. Talk to others about it. Get put into words. Try to take it humorous. Get a hug. It helps to be embraced. Some enjoy to meditate or just relax for 10 minutes. Or jog. Beware of alcohol and tobacco consumption. It is about getting the nerves "gear down" and get the feeling of pleasure back.
- Build resilience: Exercise. Make sure to be in decent physical shape. It reduces the risk of atherosclerosis and blood pressure increase due to stress. A brisk walk ½ hours daily can probably do it. However, in the better physical form one is, the smaller and the short term is the physiological stress response. So the recommendation is still that it comes to sweat and get slightly out of breath at least a half hour daily.
- Use your social network: Make sure you have some good friends or colleagues that you can discuss your problems with. Simply naming the problem reduces your stress. To better handle the stress when you know what it is that makes you stressed. It gives you the best way to discuss the matter with others. Introduce a more systematic way of strengthening the social network at work. Keep the coffee breaks and eat lunch with your colleagues.
- Teach your stress symptoms to know: If you sleep poorly at night or have memory problems during the afternoon, it may be signs that you're too stressed. Learn to count your resting pulse. Count your pulse on the neck beside the larynx (Adam's apple). Is your pulse by sedentary work 15 beats per minute above resting heart rate is a sign of stress. It may also be because you smoke.
- Clear objectives: Set clear goals for what you want with your work, your family and your life. Make a list of your family for the next 10 years - or just six months about what you want to achieve.
- Structure your time: Do one thing at a time. Learn to say no. Make things as planned. Do not postpone it until tomorrow. Introduce routines for yourself, it facilitates the work.
- Let others help: Try to delegate. But do not get involved when you have asked others to do something. Be ready to help if you need it.
- Do not be too busy: Slow down and use 5 min. several times a day to relax. Count to 5 or 10 before you answer the phone. Listen to what others say and do, to let you annoy over trifles.
- Think positive: Give more praise than rice. Remember to praise yourself when you've done something good.
- Immerse yourself: Do more with your hobby or if you do not have any, so get yourself one. A dog or a pet helps to get your stress away.
- Improve your relationships: Interests you for your colleagues and other partners. Grow your family and friends. Talk more with your children.
Herbal medicine to help prevent stress and fatigue
Arctic Root is used for fatigue and after illness to regain energy and strength, and at times of stress. Quick effect: 1-2 hours. Arctic Root with Rhodiola rosea extract SHR-5 is a herbal based medical plant Rhodiola (Rhodiola Rosea L). And while the only Rhodiola rosea extract which repeated surveys have shown a documented effect on stress attenuation, mental performance and fatigue. Arctic Root, thus giving a greater profit, less fatigue and a better functioning immune system, increased vitality and quality of life. Do not use in pregnant or breastfeeding. - Dosage: 1 tablet Arctic Root Rhodiola daily as needed.
Worth remembering: Stress comes from everything that makes you tense, angry, frustrated or sad. A certain amount of stress is good for us. Too much stress affects our health and wellbeing. However, there is reason to believe that you will be able to overcome the stress in your life.