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Stress Management

Posted by Royal Sundaram on 14 Oct 2015

Stress is a fact of life, wherever you are and whatever you are doing. You cannot avoid stress, but you can learn to manage it. Stress is the way human beings react both physically and mentally to changes, events, and situations in their lives. People experience stress in different ways and for different reasons.

You can reduce the effects of stress by being more conscious of the things that cause it, and learning to handle them better, using relaxation techniques as well as other life-style changes.


What Causes Stress

A lot of things can cause stress. You may feel stress when you go on a job interview, take a test, or run a race. These kinds of short-term stress are normal. Long-term (chronic) stress is caused by stressful situations or events that last over a long period of time, like problems at work or conflicts in your family. Over time, chronic stress can lead to severe health problems

Situations which are recognized to be very stressful are associated with change, and with lack of control over what is happening. Some of the causes of stress are happy events, but because they bring big changes or make unusual demands on you, they can still be stressful.

Some of the most stressful events are: moving house, getting married, having a baby, bereavement, serious illness in yourself or a friend or family member.

Stress is also caused by long-term difficult circumstances, such as: unemployment, poverty, relationship problems, caring for a disabled family member or friend, difficult time at work.

Symptoms of stress

There are numerous emotional and physical disorders that have been linked to stress including depression, anxiety, heart attacks, stroke, hypertension and others.

Psychological symptoms of stress can include: Sleep disturbances, Difficulty concentrating, Lack of confidence, Depression, Difficulty relaxing, Difficulty with decision making, Irritability.

Physical symptoms of stress can include: Muscle tension and pain, Low energy, Headaches, Changes in appetite, Decreased sexual function, Shortness of breath or difficulty breathing.

Medical conditions that can occur as a result of long term stress include: Hair loss (alopecia), Heart palpitations, Hyperventilation, Gastrointestinal problems (eg: indigestion, heartburn), Worsening skin conditions, High Blood pressure, Recurrent colds and flu.

Harmful Effects of Stress

It’s important to understand how stress can impact your day-to-day life as well as your long-term health. Here are some ways that chronic stress may affect your physical and mental health.

Brain: Stress can impede your thought processes and hamper your thinking.

Emotions: People dealing with chronic stress may be easily frustrated and quick to lose their temper.

Teeth and Gums: Strange as it may seem, stress can take a toll on your oral health. Stress may cause you to clench or grind your teeth. It’s often done unconsciously or during your sleep, but if it’s not treated, it may lead to problems.

Heart: In terms of its effect on the body, stress is dangerous to your heart. Stress is also linked to high blood pressure, blood clots, and in some cases, even stroke.

Lungs: People with asthma and chronic obstructive pulmonary disease (COPD) often have worsening symptoms during times of chronic stress.

Stomach: Stress may make your stomach uneasy, and you may have increased incidence of nausea, vomiting, and diarrhea.

Skin: Stress may make skin problems such as psoriasis, eczema, acne, and worse.

Hair: Your hair may fall victim to your stress. When a person is under a great deal of stress, his or her hair may enter the falling-out stage of the hair life cycle.

Immune System: If it seems you always get sick when you can least afford it, it may be because your stress is suppressing your immune system, making you more susceptible to infection. Stress can worsen symptoms of chronic illness such as rheumatoid arthritis and diabetes.

How to manage stress

You may feel like the stress in your life is out of your control, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems.

To get stress under control:

  • Find out what is causing stress in your life.
  • Look for ways to reduce the amount of stress in your life. Do something that interests you. Take up a hobby.
  • Learn healthy ways to relieve stress and reduce its harmful effects.
  • Manage your time well
  • A person’s attitude can influence whether or not a situation or emotion is stressful. A person with a negative attitude will often report more stress than would someone with a positive attitude. Always keep positive attitude.
  • Not getting enough physical activity can put the body in a stressed state. Physical activity has many benefits, including promoting a feeling of well-being. Therefore, try to include some form of physical activity in your day to day routine.
  • Eat foods that improve your health and well-being. For example, eat more fruits and vegetables.
  • Try to socialize. Even though you may feel like avoiding people when you are stressed, meeting friends often helps you feel less stressed.
  • Be good to yourself and others
  • Try relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation.


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