What is stress?
There are many junctions in life where we have to face situations like finishing work before the deadline or more trivial issues like completing homework. In fact, we are under extreme pressure to complete work daily.
This leads to what we call stress which is the most frequently used term by people of all ages today. Many times, we are expected to satisfy certain demands. We are unable to meet all these demands, and this leads to a stressful situation.
Stress is an emotional state where the harmony and peace of the mind are disturbed. Stress is experienced by almost everybody today either in schools, at the workplace or at home. Many people believe that stress is a very negative feeling that takes a toll on our bodies and makes us weak.
However, it needs to be understood that stress also has certain positive effects like motivation and hard work. Stress is a way of coping with obstacles and fighting life’s challenges.
At times, we feel burdened under the weight of our responsibilities and duties that leads to stress. Stress is characterized by feelings such as anxiety, nervousness and anger. Whenever we feel over powered by constant worry and tension, our bodies release certain chemicals that lead to stress.
However, stress is something that has become an inevitable phenomenon in today’s hectic lifestyle. Even small issues in life may lead to stress. Every person has to go through stress, and the body is conditioned to deal with stress.
Stress is plaguing each person’s life today. People are resorting to various means like meditation, pursuing hobbies, traveling in order to reduce their stress levels. The constant pressures of life make us very vulnerable to stress its other harmful effects. Stress is very useful in some situations if dealt with in a proper way.
What exactly causes stress?
All individuals have their own perspective of looking at stress and the situations that cause stress. The factors that cause stress change from generation to generation. In the old days, stress was an alien phenomenon that was not understood by most people. In contrast, today we face a vast number of stressful situations owing to the changes in society and development that has taken place.
Each person has a unique set of problems that lead to stress and stress affects each person in a different manner. A situation, which may be stressful for one, may not be the cause of stress for another person. The factors, which cause stress, are known as stressors.
We come across physical, emotional, internal and external stressors that affect our mental and physical health. Stressors may come in the form of any kind of loss, overload of work, accidents, illnesses or other frivolous issues like arguments and other personal problems.
Situations like death and accidents lead to extreme stress and this kind of stress may be harmful for the person. On the other hand, situations like shifting to a new place or buying a new flat may also lead to stress. The types of stressors are different for all age groups.
Nowadays children too experience stress due to the pressures of excelling in studies and extra curricular activities. Children are overpowered by the wishes of their parents, which lead to some amounts of stress in them.
Adults may come across stressors like work pressures, family problems, divorces or financial issues. The institution of family is composed of several members who are different from each other.
Various incidents in the family can lead to stress. Finance is another cause of stress as it affects both the rich and the poor. The rich are constantly under the pressure of multiplying and maintaining their finances while the middle class people always strive to control and increase their finances.
Certain diseases or chronic illnesses may also be the cause of stress as it creates insecurity and fear in the minds of people. Our relationships with others can also lead to stress as we are weighed down by the many expectations of our partner or trying to keep the partner happy etc.
A person goes through various stages in life like infancy, childhood, adolescence, teenage and adulthood. All these stages carry different types of stressors that lead to stress. The stress that an adult may be facing is not a cause of concern for the children and vice versa. So understanding the causes of stress is a confusing task due to its vastness.
Types of stress
When we stumble across the word stress, we start thinking of all the negative aspects of stress. However, stress also proves to be beneficial in some cases. Stress has been classified into two types based on the intensity and levels of stress. The types of stress help us to cope up with stress in an effective manner.
The first type of stress is the Eustress. It deals with the positive side of stress and is an essential ingredient of our life. Eustress provides the necessary motivation to perform well in situations like competitions, exams and interviews.
This stress is essential for all individuals to move forward in life and keeps you charged up to face all the hurdles in your way. There are certain effects that follow Eustress. These include rise in heartbeats and blood pressure and faster breathing. At the end of Eustress, the person regains the normal state of the body.
Distress is another type of stress, which is in perfect contrast to Eustress. Distress carries negative effects and is of no use to the person. You experience distress when you face major changes and alterations in your daily life. These have a great impact on your health too. Distress leads to headaches, weakness, loss or gain of appetite and other illnesses. Distress is further divided into two types.
One of the types of distress is acute stress. Acute stress accompanies a sudden transformation in the daily routine. It is very powerful and strong but is only a temporary phase. You can free yourself from acute stress in a short time. This stress helps in adjusting the body to the new situations. Another type is the chronic stress.
Chronic stress as the name suggests is a relatively permanent phase experienced by a person. Chronic stress is caused by continuous alterations in the daily life of an individual. Due to this, there is constant pressure and anxiety that leads to chronic stress.
The third type of stress is hyperstress. Hyperstress often occurs when a person is pushed beyond his or her capacities and is expected to perform exceedingly well. It is an intense form of stress that can also have severe physical and psychological effects on a person.
The last type of stress is hypostress, which is exactly opposite of hyperstress. Hypostress is the lack of enough stress, which leads to absence of motivation and the drive to succeed.
Stress is self imposed
Many times we find that we worry about simple and small worthless things life and attach unnecessary significance to them. We ourselves tend to invite stress and then keep grumbling that we suffer from stress. This shows that stress is self imposed and it is we who make room for stress in our lives. We impart great importance to stress and all the negative things associated with it and add to our troubles.
We should understand that stress could be kept away if we focus on the more important issues in life rather than wasting our time and energy in worrying about trivial tasks. Half of the problem will be solved once you realize this and make it a point to take every situation in your stride. Stress is nothing but the result of our own tensions and we end up being the creators of our own stress.
You tend to worry about things like whether or not you will get the job or enough money or a great house. Instead of worrying, you can set these goals and maintain a positive attitude in attaining these goals leaving no room for stress.
These worries lead to greater stress and a sense of being under constant pressure. Therefore, it is very important that you realize the importance that should be given to a particular situation. You can try working towards reducing stress by not thinking too much and instead enjoying every situation.
Hence, it is important to understand the significance of each situations and how to deal with problematic events effectively. You should understand which situations deserve importance and which do not. This will help you in getting a clear picture and helping you to reduce stress.
Therefore, we should learn to keep control over ourselves and make it a point to ensure that we do not end up being the cause of our own stress.
Coping with stress
Stress affects the performance and routine of an individual with low concentration levels, complaints of illnesses and no enthusiasm. Any kind of stress needs to be dealt with patience and optimism.
Coping with stress is easy if dealt with in a proper way. It is very necessary to get rid of negative stress and each person has his own way of coping with stress. There are many ways of coping stress.
Firstly, you should be aware of the problem you are facing and the kind of stress you are going through. Only then can you decide upon the ways to cope up with stress. Once you identify the stressful situation, you can either change the situation that is causing stress or try to adjust happily to the situation.
In case you are not able to manage your time properly then learn ways of effective time management. You should also be aware of your own limitations and capacities as an individual and try not to force yourself to exceed those. Accepting your limitations is another way of coping with stress as you stay away from false expectations.
You can also cope with stress using methods that would distract and divert your attention from the stressful situation. Most of the people indulge in techniques like yoga and meditation to get rid of stress.
Others indulge in hobbies, which help in relaxing the mind. Stress carries with it certain emotions, which tend to affect your other activities. You can control these emotions and divert them in a particular direction so that you can cope with stress.
Another way of coping with stress is to make sure that you lead a healthy lifestyle and do not overwork yourself. You should also engage in physical activities, which help in reducing stress, and assists you in rejuvenation of mind and body. So coping with stress is entirely in your hands and it is you who gets to decide how you want to deal with it.
Physical effects of stress
Stress carries with it a host of effects that affects various aspects of your physical health. These effects may sometimes be minor ones like headaches and stomach aches and sometimes major ones leading to severe diseases. Hence, stress needs to be effectively controlled.
Stress also affects a person’s immunity. The healthy functioning of the immune system is very necessary for our body to function effectively. Stress also affects our digestive system and causes serious diseases like diabetes and tuberculosis.
Stress results in the production of cortisone in the body that leads to these diseases. The digestive problems may also lead to ulcers and affect the regular diet of a person that leads to an excess loss or gain in weight.
Apart from this, a person experiencing stress may also suffer from minor problems like headaches, backache, neck pain, muscle pain and other kinds of aches. The headaches may lead to more severe illnesses like migraine. Increase in blood pressure, hypertension and rise in heart beats are the other symptoms. Indigestion is another common symptom of stress that again affects diet.
Stress may also lead to chest pains that are the cause of impulsive emotional outbursts. Acute and chronic stresses have different symptoms that may stay with the person or a long time or vanish in a few days.
Generally, trivial health issues accompany acute stress, which can be resolved quickly. However, chronic stress shows much more intense symptoms which should not be neglected.
If any one of the symptom persists due to constant stress then it may lead to illnesses of a serious nature. Therefore, it is necessary for a person to take necessary precautions during stress and consult a doctor if required.
Medication may also help in controlling some of the symptoms. Physical symptoms of stress also vary from person to person depending on the ability to cope up with stress.
Long term stress
If you observe that stress persists for a long time or reappears after specific intervals then you are suffering from long-term stress. You may come out of a stressful situation but eventually entangle yourself in another stressful situation. Stress may become a habit for you. Some people start experiencing stress even in normal situations or at the slightest disturbance or change.
As a result, the body produces hormones, which lead to stress causing other problems related to the heart and blood pressure. Long-term stress may be due to various reasons that attack your mind and make it very weak and susceptible to pressure. This leads to a drastic change in health and lifestyle.
The main effects of long-term stress are problems concerning your immunity and you catch all kinds of illnesses. You may also experience frequent changes in your mood, which lead to frustration and anxiety.
In case of extreme stress, your interest in daily activities reduces and you feel like being alone. Some people believe that long-term stress can also affect your short-term memory leading you to forget things.
Long-term stress can be reduced by making certain changes in your daily lifestyle and your eating patterns. You yourself should look at the positive side of situations, which will help in avoiding stress.
If you feel that your work is causing long-term stress then you should take the necessary precautions to ensure that a healthy and cheerful work atmosphere is maintained.
Also, try to find out the things that are causing frequent stress and try to change these things. If stress persists then you should visit your doctor who will prescribe the necessary medicines to be taken which would bring your stress under control. Long -term stress should be controlled as soon as possible and it should not be neglected as it may lead to more severe diseases.
Warning signs of stress
Stress does not knock your door before entering. Once it enters your life it makes your life very bring and sad. In order to cope with stress you should always keep a check on the warning signs of stress that would help you in dealing with stress effectively. These signs can be proof of the fact that you are suffering from either acute or chronic stress. These signs help you in taking accurate measures to get rid of stress.
One of the warning signs of stress is changes in appetite. If you find that you have lost a great amount of weight in a short time then maybe you are suffering from some kind of stress. Similarly, if you wake up one day and suddenly start eating more that your regular intake of food then you should check if you are stressed by any situation.
Another warning sign of stress is a constant feeling of anxiety and tiredness. If you feel that, you are forcing too much work or suddenly feel drained out of all your energy after the day’s work you may be suffering from stress. This may also lead to changes in the sleeping patterns. You either may experience loss of sleep or need more sleep.
All kinds of aches especially of your muscles are another warning sign of stress. Constant headaches may also be a warning of stress. You may also feel the need of staying alone and start finding faults with the company of the others. You may also constantly feel overpowered by feelings of stress have a tough time concentrating and focusing on things that require your undivided attention.
Other warning signs of stress are the addiction to harmful things like alcohol and drugs. Both these addictions affect your health. If you feel, the urge to resort to these addictions then may be you are suffering from high levels of stress.
Once you are aware of the warning signs and if you observe any such change in your behavior, you should take immediate measures to reduce the stress and identify the situations that are causing stress.
Stress can lead to panic attacks
The ill effects of stress are many which include panic attacks. Panic attacks occur when you are extremely worried about something and keep on thinking bout that thing. Panic attacks are known to cause fear and anxiety.
They also lead to some physical symptoms like dizziness and the fear of death. You can feel your heart pumping and experience other related feelings.
Panic attacks occur when you feel extremely stressed out by a particular situation. Panic attacks have no specific time of occurrence. They occur suddenly without any prior symptoms or warning signs. You may be driving your car and suddenly experience a panic attack. These attacks last for a very short duration.
The panic attacks are characterized by certain feelings and reactions. Some of the common ones are feeling nauseated or a sudden numbness and inability to make movements.
You may also have trouble breathing properly and your heart beats attain a faster pace. You may also find sweating of your hands and palms. All these are associated with panic attacks.
Panic attacks are accompanied with anxiety and tension. There are three types of panic attacks like the situational bound panic attacks, situational predisposed panic attacks and the unexpected panic attacks. The unexpected ones as the name suggests are caused by sudden events and the situation bound panic attacks are caused by certain situations.
If you experience panic, attacks only once or twice then, it is not much of a problem and you can yourself control these. However if panic attacks persist, then it recommended that you visit your doctor and check the reasons for the constant occurrence of panic attacks.
Many times panic attacks are due to intense levels of stress. Proper medication and other techniques like relaxation will surely help you in getting rid of panic attacks.
New definition of stress
According to the new definition stress is the inability of our body to cope with the excess demands that any situation asks for. Stress occurs due to various reasons like changes in work, family, school, college or financial problems. Stress affects us more when our lifestyle is unhealthy characterized by poor quality of eating habits and other addictions.
The new definition of stress is said to have three forms. These three forms are physical stress, emotional stress and chemical stress. Sometimes we tend to fall or slip which are said to be a part of the physical stress. Physical stress can be seen in daily life and it can have adverse effect on various activities that we carry out.
Another form of stress is the emotional stress, which is characterized by uncontrolled feelings leading to severe emotional reactions. The third form of stress is the chemical stress.
Various chemicals in the environment pollute the air that we breathe. We inhale different types of such harmful chemicals unknowingly due to pollution and other factors. Some of the chemicals are the pollen and other harmful gases. Some drugs that we take too contain chemicals that may result in stress.
Almost everybody faces stresses today. The new definition of stress is associated with almost all the activities that we carry out in daily life including even the smallest of the tasks.
Stress has now become even more vast and huge than it was earlier. Due to this, the new definition of stress makes it a point to explain the various areas of life in which stress has reached. We should control stress before it starts harming us and thus take the necessary measures to curb it.
77 Stress Management Tips
Effective stress management
Many of us search for ways to get rid of stress and its related symptoms. Here are some ways of effective stress management.
1. The first step towards effective stress management is to recognize what exactly is causing stress i.e. the stressors. Once you find out the hidden stressors, you can begin the process of dealing with them. You should also observe the changes that take place in you when you suffer from stress. These may be physical stressors affecting your body or other stressors that attack your mental peace and strength. You can also find out the way you react to situations when you suffer from stress.
2. In order to do away with stress you must also find out if you can avoid certain situations that cause stress in you. When you become aware of the things that cause stress, you can make a deliberate attempt and stay away from those situations. If it is not possible for you to steer away from such circumstances then you can at least try to decrease the amount of stress and your participation in the activities that cause stress.
3. At times, we give undue importance to stressors. It is necessary to understand that not all of the stressors require your attention, time or energy and sometimes ignorance can be sheer bliss. When you digest this fact stress management becomes easier. Sometimes stress triggers certain emotions and feelings which force you to crib and complain. You should learn to control your emotions and treat stress as a very weak feeling that can be overpowered easily.
4. Stress also leads to physical responses that may also take an ugly turn and become violent at times. Effective stress management also includes controlling these physical responses. You should also take proper medicines, take enough rest and indulge in exercises that help in reducing the stress levels.
5. Most times stress is caused due to the false expectations and we fail to understand our limitations. It is necessary that you evaluate yourself and come to terms with your capacities. This will steer away most worries, tensions, and will always keep you happy and smiling. Effective stress management is of no use if you keep on having false beliefs about yourself.
How to deal with uncertainty
All of us worry about whether we take correct decisions as they affect our future life. We doubt are decisions and start questioning ourselves. We tend to worry whether we are in the right profession, whether or not we will be successful or whether we will be able to adjust to a new place. All of these uncertainties ultimately lead to stress. We can deal with uncertainty in the following ways
6. Firstly, it is very important to realize that there is no need to worry about the future and what it holds for you. In this constant process, we tend to neglect our present that actually decides our future. You should concentrate on your present instead of wasting all your energy thinking about the future.
7. Another way to deal with uncertainty is to stop mulling over others and the decisions that they take. You may feel driven by the need to alter all situations and turn them into your favor. Due to this, you may be constantly plagued by thoughts of how to manage everyone or keep everyone happy. Uncertainty is something that is inevitable and it is a part and parcel of life. Therefore, you should stop contemplating over situations and accept them as they are with a positive attitude.
8. Uncertainty that prevails in life is an exciting and interesting aspect of life. The thrill and fun that lies in being ignorant of the future adds to the spice of life and makes it more enjoyable. If you are aware of everything that lies in the future life becomes dull and boring. So think of uncertainty as the spark of your life and move ahead without any stress and worries.
9. Uncertainty is associated with a host of things and sometimes you get into the habit of showing skepticism and doubt in whatever activities you carry out. Uncertainty can take over your present too. You should enjoy the present and just make the most of your life.
The only job of uncertainty is to assist you in multiplying your worries and tensions that cause stress. Therefore, it is better to keep away from fruitless uncertainties and your futile efforts to dig in your future. A life free of uncertainties leads to a satisfied and peaceful mind.
Relaxation techniques to relieve stress
The best way to relieve stress is to indulge in relaxation techniques. These help you in regaining your lost peace of mind. Some of the relaxation techniques that can be used are –
10. Meditation proves to be most effective in dealing with stress. However, this needs a lot of concentration and focus that may be a bit difficult for a person suffering from stress. Meditation helps in relaxing your mind and body. It also controls all the negative emotions like anger and fear, emitting positive energy all around which helps in relieving stress and you feel rejuvenated and refreshed. Daily practice of meditation even for half an hour is sure to help you.
11. Another relaxation technique is to tune in to soothing and soft music. It has been proved that music acts as a therapist and changes your moods instantly. Music is also an excellent remedy for getting rid of stress. Calm and relaxing music has great effects on your thoughts and it immediately cools you down. When you listen to such music, your stress just evaporates and you feel very cheerful and relaxed.
12. Hobbies too are an effective relaxation technique to relieve stress. Each one of us has certain interests and has an affinity towards extra curricular activities like music, dance, gardening or writing. These creative talents or hobbies should be put to proper use especially in keeping stress at bay. You can take out sufficient time and devote it to your hobby if you are feeling stressed out. It really works wonders and you just do not realize when you forget all the stress that you had.
13. Nature is the most ideal way to get back to your roots and relieve stress. A short walk amidst a garden is a magical experience that pulls you out of your stress. You can go for walks in the mornings and bask in the purity and beauty of nature that will heal all your worries and leave you feeling fresh and rejuvenated.
14. Yoga is another way of relaxing the mind and relieving stress. Yoga is believed to have spiritual powers that help you in understanding yourself. It increases your patience and makes you more tolerant. Yoga keeps you physically and mentally healthy and has numerous other benefits. A regular practice of yoga is very helpful in reducing stress. It also helps you in staying balanced and focused leaving no room for stress.
15. Muscle relaxation is another technique that helps in evading stress. When you feel stressed, your muscles too tend to feel the pressure. Your muscles should be in a relaxed state. You yourself are the one who guides all your muscles and help them in relaxing. Here you have to concentrate on each part of the body and think that all the stress from that part is leaving your body. Gradually your entire body goes in a relaxed state and you successfully get rid of stress.
16. A new way of relieving stress is by using reiki. Reiki is practiced on a large scale today, which helps in relaxation and rejuvenation of the mind. The person who is performing reiki places the hands on various points that are said to be the major junctions of our body. This is believed to have great power that frees you from all kinds of stresses and worries. At the end of the reiki session, you feel very light and relaxed. Sometimes you may need to undergo more than one session depending upon the intensity of the stress.
17. Another effective way of relieving stress is to say your prayers everyday. Prayer has also has immense healing power which generates positive vibes and radiates positive energy. Saying your prayers daily with faith and devotion compels you to stay positive and allows only positive thoughts to drift in your mind. You can also chant a specific mantra, which helps you in staying calm. This has to be practiced regularly for effective results.
These are the many relaxation techniques that are very easy to practice. They just require sufficient time and concentration. You should set aside some time daily for some activities that prove to be beneficial even in the long run.
Time management for stress relief
Managing time is the most common problem faced by all people today. We all are so occupied in our daily routines that we tend to neglect certain other aspects of life and forget to enjoy life. More than half of the stress that we face is due to the inability to manage time effectively. Time management is of utmost importance especially in relieving stress.
18. The most important thing is to understand the importance of time. Time is very precious and we just cannot afford to lose it. At times, we tend to force in extra activities or meetings in our daily routine even when we aware that we fall short of time. It is very necessary to understand you priorities and main concerns instead of focusing on things that do not really matter to you. Some people spend every minute of their day in working and ignore all other responsibilities. This too leads to stress.
19. Time management includes organizing and utilizing your time in a fruitful and balanced manner. You can chalk out a plan of your daily routine and then find out the period when you have spare time. Sometimes we do not realize that we have spare time, which can be utilized in effective ways. You can maintain a diary or a journal in which you can make a schedule and study it properly. You will then realize what all things need to be added and what all need to be removed.
20. A well organized home or workplace helps in saving time. When things are in their proper place and everything is clean and neat then one feels like working and finding things too becomes an easy task. Imagine your home or office has things lying here and there in a haphazard manner and you need to find a file urgently. Owing to the mess it becomes a time consuming task to find the desired thing. Neat and tidy surroundings on the other hand saves time and makes things happen quickly.
21. You can also jot all the things that you want to accomplish on a piece of paper and then start devoting time to these activities as per the requirement and importance of the tasks. This will help in proper utilization of time, which in turn will keep the stress of completing the tasks away from you. You can get into the habit of writing and prioritizing daily.
22. You can also get into the habit of maintaining a long term planner that will help you in assessing your long term priorities. Planning for long term also helps you fulfilling your wishes and leaves no room for uncertainties or doubts to creep in. It is a very healthy habit and keeps you away from tensions and worries.
23. Like the long-term planner, you can make a weekly planner and jot down all the activities that need to your attention during the entire week. This also relieves the stress of thinking and worrying about all the important activities that need to be finished. By following this method, you are also able to dedicate adequate time to each of your activities.
24. The gift of time is very valuable and assumes great importance. It is necessary to devote some time for yourself to rejuvenate and reenergize yourself for the proceeding day’s work and routine. If you spend all your time slogging without taking a single break it is bound to lead you towards stress. Therefore, time management also includes setting aside some time for ourselves. During this time, you can either sit alone and just enjoy your own company or indulge in your favorite hobby.
25. Many times, we have the tendency of postponing our work or other important activities that demand our immediate attention. This habit of procrastinating may lead to a pile of things undone and unfinished. This leads to the pressure of completing all the pending tasks, which further invites stress. Procrastinating is a very unhealthy habit and you should free yourself from it. For this, effective time management is necessary. If you allot time to each activity and complete it within time then there is no pressure and stress.
26. Sometimes we have certain goals in mind but they never materialize, as we do not devote enough time to these goals. These goals may be very important for us and non-realization of these goals leads to stress and anxiety. You should chalk out all your goals and steal some time from your daily life so that all of the goals are attained. The realization of these goals motivates us further and inspires us to set more goals. However, the goals that you set should be realistic and in tune with your capabilities or it will again lead to stress.
27. Sometimes we are so used to living in our own comfort zones that we tend to start feeling scared of moving out of our comfort zones. You may be used to living a life with the same activities filling your entire day. You do not feel like changing this routine and indulging in something new and innovative. Your busy daily routine leads to greater amounts of stress. Therefore, you should use time effectively and fit in other interesting activities. You should move out of your comfort zone and try your hand at dealing with things differently.
Using food for stress relief
Food is the major factor affecting the levels of stress. We do not give enough importance to food and most of us are unaware of the role played by food in controlling stress levels. Food too can be used as an effective way of controlling stress. There are specific foodstuffs, which help in relieving stress.
28. There are certain foodstuffs that help in releasing certain chemicals in the body that help in keeping a check on the stress levels. Milk is very helpful in reducing stress. Milk is rich in anti oxidants and a daily intake of milk assists in battling stress. You can have a cup of milk every morning or take it with a bowl of cereal.
29. You can also try munching almonds when you feel stressed. Vitamin E helps in keeping stress away and almonds are rich in vitamin E. So if you are prone to stress you can keep almonds with you and just munch them to feel better.
30. Cheese and fruits also help in controlling stress levels. Again, both of these contain high degrees of vitamin C that releases antioxidants that battle radicals produced during stress. You can also try mixing both of these together and having a bowl every morning. Fruits like oranges also help during stress.
31. Today all of us are in the habit of feasting on the junk food that affects our health and instigates feelings of stress. A healthy and well balanced diet is very essential to maintain a stress free life. Eating at regular time intervals is also very essential. Skipping a meal can also affect the body and produce stress. Therefore, it is very important to eat the right foodstuffs that are high in nutrients and vitamins in proper quantities. There should not be over intake or less intake of such foodstuffs. A heavy breakfast also helps in keeping the mind healthy and free from stress.
32. Other foodstuffs like tuna and asparagus are also very useful in combating stress as these too contain antoxidants. Blueberries are another type of fruit that act as excellent stress busters. You can keep a stock of these foodstuffs and munch on them whenever you feel stressed.
However, these are useful only in cases of minor stress levels. In case you are suffering from high levels of stress, you should maintain a healthy diet with most of these foodstuffs being a part of your diet but you should also take care to take the necessary medicines, which will help in controlling your stress.
Taking holidays to beat stress
Each one of us needs a break from our daily routine filled with various activities, meetings and other tasks to be completed. It is very necessary that we take regular holidays and breaks from work or the daily routine to energize and rejuvenate ourselves. This also helps in preparing us for the grueling weeks ahead.
33. Holidays are a major stress buster. As all of us need breaks, heading for a lovely destination is the perfect way to get rid of stress. The very thought of a holiday fills us with joy and happiness. Holidays help us in diverting our attention from our work to other activities. We are so engaged in our work that we fail to enjoy the finer aspects of life and after a tiring week of non-stop work a holiday is an ideal choice for many.
34. Many of the people head for different places every time and love exploring the new places. The new surroundings and people are a welcome change from the daily routine and leave you feeling refreshed. Some people like to visit places and indulge in physical activities like trekking and rock climbing. Each person’s idea of a perfect destination is different.
35. Many of us just like to head for the same place like the beaches every time and just chill out and relax. Most people like to indulge in reading and lazing around in the sun on the beaches. The beaches too are great places to get rid of stress. The sparkling water and the sand refresh you and you feel charged up to take on the work.
36. Holidays are also very useful in enjoying time with your loved ones. You can take a small break every week and head for a nearby destination with your family. This helps in reducing your stress levels and helps you in approaching your work with great enthusiasm.
37. Holidays are great stress busters that help us in admiring the beauty of nature and indulge in shopping. Shopping for your favorite things also reduce the stress levels. The shopping experience proves to be more fun if you head for different destinations every time. You can also soak in the culture of the place and try the different cuisines.
Taking breaks and holidays is the perfect way of controlling stress. If you head for a small holiday every week or month, you will not feel the need to perform any other activities to reduce your stress.
Motivation and visualization for stress relief
Another interesting way to get rid of stress is to practice motivation and visualization techniques for stress relief. If you work your way around these techniques, they prove to be helpful in keeping stress away or controlling stress. Both of these tools are very forceful and have a great impact if practiced religiously.
38. Firstly, to practice motivation and visualization your mind needs to be calm and focused. Visualization has great power, which unleashes itself once you devote your heart and soul to it. Visualizing helps in creating a picture or a situation that you earnestly wished for. Therefore, if you really wish that your stress disappears and you imagine yourself as a happier and contended person, then the magic starts working. Your stress really vanishes as you yourself choose this.
39. Whenever you are feeling stressed, you can use the visualization technique and imagine yourself in a serene and calm surrounding like the lush green forests or any other tranquil and peaceful surroundings. You should feel the atmosphere and the fresh air in your mind. This too helps in getting rid of stress and makes you feel refreshed. You can create such a place in your mind and get back to it whenever you feel stressed. This technique really helps and once you get the hang of it, coming out of stress becomes easier.
40. Use motivation techniques to help control stress to a great level. Self- motivation is the best way to deal with stress. You can treat stress to be a factor, which helps you get better at work. You can use stress as a motivator and change your outlook towards stress. This really works and you start feeling optimistic about things and
41. You can also act as your own motivator and make sure that you motivate yourself to perform better in a positive way. Motivation however should not lead to stressful conditions and it should always be in a healthy spirit. The goals that you have in mind should be attainable as only then are you motivated to excel and achieve all of your goals.
42. Success is not easy to achieve and it does require efforts. If you fail in achieving your goals or wishes, you should not feel stressed out, as it is a natural process. You should keep on trying keeping in mind your abilities and capacities and motivate yourself every time. If you perform every activity happily with your heart and soul in it, you are sure to attain success. This too helps in keeping stress away.
Exercises for stress relief
An excellent way of reducing stress levels is to engage in regular exercises that not only keep your body fit but also help in attaining mental peace. There are numerous types of exercises that can assist you in releasing your stress and help keep it away. A regular dose of exercises also keeps you happy and refreshed.
43. Stress results in the release of negative emotions like fear, anger and anxiety. These are very harmful for the health of an individual. Exercises come to the rescue at this time and help in diverting these negative emotions. There are many types of sports like martial arts and boxing which are perfect ways of releasing all the pent up anger in you. As a result, all your anger shifts to a different direction and you feel lighter and stress free. Emotions like frustrations too can be avoided through such exercises.
44. The production of chemicals like endorphins during exercising reduces the levels of stress. Endorphins help in maintaining a happy state of the mind. You can release all your tensions and worries through exercising and at the same time keeps you healthy. All of this also increases your resistance to illnesses and diseases.
45. Exercising also helps you in acquiring new friends. If you go to the gymnasium regularly, you tend to develop new contacts too which proves to be a great distraction from your routine. This also helps in reducing stress. It also leads to increase in self worth and self-esteem that prove to be a great boost to a person suffering from stress.
46. Exercises include various forms like yoga, walking, cycling, jogging or more vigorous forms like trekking, mountaineering and rock climbing. All of these are great ways of bringing your stress under control. Simple forms of exercising like walking also prove to be very helpful. Cycling or jogging every morning will leave you feeling energized for the day’s work. An early morning walk also rejuvenates and refreshes you.
47. Indulging in sports like basketball, football or any other game is also very effective. Such games too help in a rise in spirits and lead to high levels of enthusiasm. You forget all your fatigue and stress when you play and it also helps keep you fit.
Thus any form of exercising is very beneficial and each person should invest at least some time in exercising as it helps in keeping all kinds of problems including stress at bay.
Achieving stress release by mind control
Your mind too pays a very important role in keeping you away from stress. You should have great control over your mind and not let feelings that trigger stress come near you. Mind control too is one way of achieving stress release. There are many ways by which you can control your mind.
48. Your mind is the one who controls all your emotions and feelings. The mind opens its doors to stress. You should know how to control your mind and the various emotions that surface in your mind. Mind control requires concentration and with little practice, you can easily gain control over your own mind. This helps in reducing stress as you learn to control your mind in stressful situations
49. Meditation can help you in achieving mind control. By using mind control, you can block all the negative emotions, which may prove harmful and keep your mind patient and calm which reduce stress levels and anxiety. Meditation involves gathering all your thoughts on a particular point and this leads to control over the mind.
50. You have to allow only happy and positive thoughts to enter your mind whenever you are feeling stressed. You yourself should choose the thoughts, which enter your mind and throw out negative feelings such as anxiety. For this, you should have control over your mind and you should not let it wander in any direction.
Our mind and thoughts have great power that can change our lives. Therefore, dealing with stress is easy using mind control.
Laughter to cure stress
Life seems incomplete without the ingredient of humor. Laughter is a very essential part of life without which life would become gloomy and boring. Laughter is the best medicine to any kind of stress. All our facial muscles work in the process of laughter and when we laugh, we forget all our worries and problems. Laughter can be used to relieve stress by various means.
51. Laughter generates healthy and positive energy that drives away all our negative feelings. It leaves us feeling light due to the release of all the emotions suppressed because of stress. Laughter also produces endorphins that create optimism in us. You can watch the various humorous programs on television or rent movies that leave you with a tickling bone. Whenever you feel stressed, just tune in to one of the many comedy shows or movies and you will instantly feel relaxed.
52. Another new idea that is fast catching on among the old and young alike is the laughter club. A laughter club is the place where you can laugh until you are tired of laughing and there are no restrictions on laughing. If you are suffering from stress then you can join one of these laughter clubs and feel the change. Laughter immediately relieves you of all your stress.
53. A unique way to induce laughter in your life is by making a conscious effort to stop cribbing and complaining about everything that most times lead to stress. There are plenty of situations in life on which you can actually laugh and let go of those situations. However, we keep on thinking about those situations and let stress creep in. You should try to search for humor in every stressful situation that you face.
54. Even though your laughter may not be genuine, it does affect your mood. Smiling even when you do not feel like smiling is very helpful. Smiling or laughing helps in staying positive all the time. Therefore, you should always try to smile especially when you are feeling very low or sad. You should always laugh amongst friends. Sharing jokes and funny anecdotes assists you in this task.
So make sure that you keep smiling always and spread joy and happiness with everybody else. If you stay cheerful and use laughter in the right way then stress will always stay away from you.
Developing assertiveness skills for stress release
The most important step in controlling stress is to keep a positive attitude, developing, and honing your assertiveness skills. These skills too are very useful in the release of stress. Assertiveness is very essential in managing your daily schedule and ensuring adequate distribution of time.
55. Sometimes we are forced to add certain meetings or tasks in our daily routines even when we do not have enough time. At such times, we feel helpless and our entire routine ends up in a chaos. An assertive attitude helps at such times. You should be able to say ‘no’ to a meeting or any task when you know that you fall short of time. You can take out time for these tasks some other day. This will help you in managing your time effectively and steering away from unwanted tasks.
56. If a particular individual’s behavior is the cause of your stress then you can explain it to the individual in an assertive manner. This also helps in avoiding any further arguments and drives away your stress. The assertiveness should also reflect in your body language so that you make your point clear and loud. You should have a confident air around you, which helps you stay assertive.
57. Patience is also very important and you should not loose your temper in any situation. Staying assertive does not mean speaking coldly and in a rude manner. Whatever you speak should feel pleasant to the ear. Assertiveness is being firm in whatever you say in a pleasing and pleasant manner.
So try to develop assertive skills that are of great help in dealing with stress. These skills can be practiced in daily life, they will definitely make your life more balanced, and manageable which in turn will help keep stress away.
Workplace stress relief measures
All of us give great importance to work and other related issues. There are various factors that affect our professional life. At the workplace, we face stressors like finishing the work before the deadline, squeezing in an important meeting even when we do not have time or striving for a promotion. All of these lead to great amounts of stress. There are some measures that can be undertaken to help relieve stress at the workplace.
58. The atmosphere at the workplace matters a lot in stress management. If the atmosphere is tense then the employees too work under constant pressure and feel edgy and anxious. This also affects the performance of the employees and leads to stress. Therefore, it is very important to maintain a cordial and amicable atmosphere at the workplace. This helps in greater productivity and reduces stress.
59. Promotion is another significant cause that leads to stress among the employees. Each employee feels that he or she is deserves a promotion that leads the pressure of performing well continuously and stress. Instead of increasing, the performance increased stress levels tend to decrease the concentration and focus. The employees should be aware of their abilities at the workplace and work towards their goal accordingly.
60. Make sure that your desk at the workplace is extremely clean with everything kept in proper order. Finding things becomes easier and this leads to completion of work at a faster pace. Similarly, when you are performing an important task make sure that you are not disturbed and you give in all of your concentration. The task that would otherwise seem impossible to complete, is completed in merely an hour or so.
61. Many times some employees have a negative approach towards their work. Even before starting with the work, they think of it as an impossible and boring task. This kills half of the enthusiasm and optimism that is necessary for effective performance at the workplace and ultimately it leads to stress as work is left unfinished. You should approach your work with a cheerful and positive attitude that assists you in completing tasks in a short time.
The workplace is where we spend most of our time during the day. Therefore, it is very essential to keep stress away from the workplace. A stress free working environment is a boon and it works wonders in maintaining a healthy lifestyle.
Herbal remedies for stress relief
Nowadays many people are resorting to herbal remedies to relieve stress. The herbal remedies have no side effects and are a novel and interesting way to get rid of stress. Herbal remedies make use of different types of naturally available herbs that have great medicinal properties. There are various herbal remedies that can be used to for stress relief.
62. Herbal tea that is available almost every where is said to be the best to control stress levels. There are various types of herbal teas in the market that are great stress busters and they are prepared using herbs like juniper, celery seeds and other things like ginger, lemon and peppermint. A cup of herbal tea leaves you feeling refreshed and is said to control fever, cough, depression and flu. Herbal teas have certain properties, which really make you stress free.
63. Other types of herbs like the Linden flower and Hawthorne berries are useful for reducing anxiety that is a common symptom of stress. Peppermint and Chamomile are herbs, which help in controlling the digestive problems arising due to stress. Certain herbs like Ginseng are instrumental in building up the resistance of the body and help in fighting stress.
64. Herbal remedies can be used at home too. You have the necessary herbs like ginger and lemon at home. You can check the various methods in which you can use these herbs and make effective remedies at home whenever you are feeling stressed. There are also a wide number of herbal products in the markets that you can use for effective stress relief.
65. The technique of ayurveda too makes use of various kinds of medicinal herbs and has proven to be very effective in controlling and reducing stress. Many people have benefited by ayurveda and the herbs that it uses. These herbs are effective in keeping away anxiety and nervousness. A concoction called chyavanprash also helps in combating stress.
Thus, you can opt for the herbal remedies instead of loading yourself with allopathic tablets and medicines. You can control your stress levels in a natural manner without letting chemicals enter your body.
Boosting energy levels for stress relief
Stress eats up most of our energy and makes us weak physically and mentally. Without sufficient energy, you cannot complete daily tasks effectively. High levels of energy are needed to relieve stress and keep it at bay. High levels of energy are very essential as they help in maintaining a cheerful attitude. A number of options are available to boost your energy levels for stress relief.
66. Stress leads to fatigue and anxiety. It drains us of our energy and makes generates disinterest in us. One of the effective ways of boosting energy levels is to eat the right quality and quantity of food, which are rich in nutrients. Food is the main source of our energy and if we want to boost our energy levels then we should eat healthy food. There are plenty of healthy foodstuffs that can impart necessary energy to your body.
67. Another effective way of boosting your energy levels is to indulge in regular exercises like swimming and cycling. Most feel that exercising is an outlet of our energy but in reality; it helps in reenergizing us and infuses enthusiasm in us. Exercises lead in proper circulation of the oxygen and blood in the body.
68. Treating yourself to a massage or visiting a spa can also boost your energy levels. A massage or a steam relax all your muscles and produce energy in us. You can head for a spa whenever you feel stressed and get reenergized and rejuvenated. Aromatherapy can also be used to increase you energy levels and it proves to be a great experience.
69. Stress affects our regular patterns of sleep leading to a sudden loss of sleep. Sufficient sleep is very essential for being recharged to take on the host of activities that lie ahead of you. You should get a sound sleep as during sleep all your entire body is in a relaxed state. When you wake up you are filled with fresh energy and vigor with no traces of stress.
70. You also have to make sure that you drink plenty of water that keeps you energized. There are plenty of vitamin tablets and healthy energy drinks available in the market. You can resort to these tablets if you feel extremely low on energy. However, make sure that you take the right tablets after consulting your doctor.
Energy is the main factor that either controls or leads to stress depending upon the levels of intensity. So make sure that you are full of energy always and maintain a healthy lifestyle.
Dealing with panic attacks and anxiety
Extreme stress situations lead to panic attacks. When you think that a particular situation is scary or leads you to frustration then you fall prey to panic attacks. Panic attacks are a common feature of stress and controlling panic attacks is very essential. Panic attacks are accompanied by anxiety and doubt which also need to be dealt with effectively.
71. One way of dealing with panic attacks and anxiety is to shift your attention to other things, which are of a positive nature. If you feel that you will be suffering from a panic attack then you should fill your mind with happy and peaceful thoughts. These will help in calming down your mind and helping you to think in a more rational way.
72. A calm and relaxed attitude helps in dealing with panic attacks and anxiety. If you are aware that you suffer from frequent panic attacks and anxiety then instead of running away from them it is best to face them. Keep a calm mind and instruct yourself that you will not let panic set in whatever situation may arise. You may feel a bit stressed out or anxiety but learn to control these feelings by relaxing and comforting your mind. You can make use of soothing words to comfort yourself.
73. In case of frequent panic attacks, you can talk with your friends who will provide the necessary support and build your confidence. Each person has certain abilities to deal with situations. You too must have effectively found a solution to at least one situation in your life. You can recollect any such earlier incident and comfort yourself that you can handle any situation.
74. If however you are not able to control the panic attacks and anxiety then you should consult a doctor or a counselor who will help you in controlling your anxiety levels. It is not advisable to ignore persistent panic attacks and anxiety as they affect your health in a drastic way. So make sure that you take the necessary precautions and deal with panic attacks and anxiety.
Both of these play an important role in damaging your health and lead to extreme pressures and tensions. So make sure that you cope up with these and show the door to these uninvited guests.
Stress and health
Stress and health have close ties with each other. Both of these affect each other leading to positive or negative effects on health. Mental and physical health is essential for a person to work effectively and lead a happy and peaceful life. Today we find stress in almost all situations that knowingly or sometimes unknowingly affect our body and our thoughts. Stress is a vicious circle that is a part of our lives. Stress and health are in inverse relation to each other. When the levels of stress are high, our health declines and when we are stress free our health prospers.
75. It is not possible to get rid of stress completely as it reappears in some way or the other. Therefore, there is no use of worrying about stress and the situations that cause stress. Instead of focusing on that, you can concentrate on your health. Make sure that your daily intake of food includes the necessary nutrients and vitamins that automatically make you strong enough to cope with stress.
76. You should also keep away from negative addictions like alcohol and drugs to get rid of stress. Some people may feel that these control stress levels. However, these affect our health and have many negative effects. Therefore, it is best to stay away from such addictions. Your health is very important and only a healthy person can combat stress effectively so that it does not harm him.
77. Sometimes emotional disturbances also take a toll on your body leaving you feeling mentally stressed out. This also affects your physical health and your daily routine. So make sure that you do not let these problems affect your health. Extreme stress can totally destroy your health and make you extremely vulnerable and susceptible to severe illnesses.
That is why you should not let stress plague your health because in the long run stress can change your life completely. Stress and health are the most talked about topics in today’s world due our hectic, chaotic and materialistic lives.
Stress is thus a very vast and a very significant topic in today’s world. Dealing with stress is very important today as stress is fast plaguing each and every individual’s life in some or the other way. However, you should not let stress interfere with your life, as it is something that is inevitable. Therefore, you should accept stress as a reality of life and learn to deal with it in ways that are suitable to you.
Understanding the type of stress is also important. As mentioned earlier, some amount of positive stress is essential for better performance and motivation. Therefore, you should treat stress as your friend in these cases and use it as your strength to deal with your problems. If you treat stress positively it also helps you in completing your work before time.
The effects of stress depend upon how you look at stress. If you look at it negatively and let in all negative thoughts stress is bound to affect your personal and your professional lives. Therefore, you should look at stress in a positive way.
You should lead a healthy life and maintain a healthy diet. Also, avoid taking any unnecessary tensions that would be instrumental in generating stress. Make sure that you keep away from any kind of negative pressures and worries. There may come a point in your life when it is simply impossible to avoid this kind of stress. Nevertheless, you should have control over yourself and strive to come out of stress as soon as possible.
Stress can be controlled if you work towards reducing it. Therefore, there is no need to be afraid of stress and develop panic regarding it. It is necessary to understand that each one of us has been bestowed with a unique power to come out of such situations.
Stress is not worth giving so much importance. When you give, importance to stress it adds to your woes and overpowers you. You should not let stress successfully dominate you or it will lead to drastic effects. Therefore, you should be able to recognize your priorities in life. You can seek help from your friends or family in case you suffer from stress and feel isolated. Staying alone is not the solution to stress.
Life is very beautiful and you should not spoil it by letting stress take control of your life. Your life should be filled with joy, laughter, optimism, that should be an inspiration for others as well.