Stress is a disease of modern life that needs special attention. To manage stress sucessfully you have to follow certain tips for stress management that will help you eliminate stress and protect your health from the harmful effects of stress. Stress is not always bad, it is sometimes good because it helps us react quickly and solve problems. If on the other hand stress is repeating and lasts for a long time, chronic stress, it can cause several problems to our physical and emotional health. This article outline 20 tips for stress management and also explains what is chronic stress and what you can do to manage this type of stress.
Stress can be effective...
Stress is a protective mechanism and a defense agency of the body and can do miracles when necessary to tackle a problem. But when the pressure exceeds human strength, the stress can cause many health problems to our body and mind.
It has been found that workers who have to work increasingly longer hours and also have many duties, most often resort to other harmful health habits such as smoking, alcohol, poor diet. The result is at increased risk to fall ill, in relation to employees who work fewer hours and do not have many duties.
The solution? Yoga, adventure games and relaxation techniques are the best tips for stress management.
20 tips for stress management
There are no magic recipes to manage stress. But there are certain tips and techniques, that can help those who are experiencing excessive stress.
1. First of all we have to recognize the symptoms of stress.
2. Making a break when needed.
3. Avoid being very competitive-we loses the essence.
4. Physical activity is the most effective medicine against stress.
5. To deal with one thing at a time, do not try to do everything together.
6. To better manage our time. If prioritize our obligations by giving priority to the most important, and we help ourselves and the people affected by our choices.
7. If we can do something to prevent what we are concerned, let us do it directly and not to allow us stress to control us. It is proven that 80% of our primary concerns do not at the end take place.
8. Escape more frequently from the daily routine. A small trip outside the town, a good book, movie, music or walking helps us relax and find our lost balance.
9. To rethink our way of life and see if we can make changes in our daily program and in our personal and family life.
10. Proper hygiene and nutrition. The use of alcohol, caffeine, tobacco and food with high fat undermines the ability of our organization to respond to stress. Instead, a balanced diet with fruits, vegetables, fibber and protein furnish the defence of our organization.
11. We need not only adequate hours of sleep and rest but we also need good quality sleep!
12. Recording our thoughts-helps us to identify and change the negative.
13. Help those in need. Voluntary work reduces stress and gives personal satisfaction.
14. Practice relaxation techniques. The yoga, breathing techniques, the massage are particularly good tips for stress management.
15. Do not keep to yourself your concerns and stress. Talk with friends, other family members and experts when necessary.
16. Do not be afraid to delegate work to others.
17. We do not need to be perfect, or very critical to others.
18. Allow ourselves time for relaxing and entertainment and spend time with people we love.
19. To avoid the quarrel, but to allow us to get rid of the tension that accumulates.
20. To discharge our anger in a productive manner - a physical exercise, gardening or cleaning the house can certainly help.
When the body is in stress, the heart rate and respiration are accelerated, as the blood flow and metabolism of the body. The muscles stretch, the whole body is alert, ready to fight or flee. But if we do neither one nor the other, the tension builds up and if we fail to find an outlet for discharging, excessive stress can lead to mental disorders, cause strong headaches, cardiovascular problems and even death.
The signs of stress
IN THE MIND
Concerns
Irritability
Anxiety, feelings of indefinite fear
Weakness in concentration
Memory Disorders
IN THE BODY
Tachycardia, palpitations
Sweating, tremors, muscle spasm
Dyspnoea-feeling that the air is not sufficient
Feeling of choking and knot in the throat, difficulty swallowing
Weight chest
Dizziness, unsteadiness, tendency to fainting
Stomach pains, gastrointestinal problems
Dry mouth, nausea
Hypertension
Tips for stress management (Chronic stress)
The emotional and physical stress has negative effects on the heart and circulatory system in general.
Stress increases the body needs in oxygen, can cause convulsions to the coronary arteries of the heart, thus causing a reduction of blood and oxygen to the myocardium. Additionally can cause instability in the conduction system of the heart.
The heart when exposed for long periods to high concentrations of catecholamine, there is damage. The stress hormones include catecholamine such as epinephrine or adrenaline and cortisone.
In chronic stress, the concentrations of catecholamine and other stress hormones are constantly increasing. This is not the case in "normal" stress where the stress hormones after a sudden substantial increase return to normal levels.
It has been shown that chronic stress increases the heart rate and blood pressure. These situations require the heart to work harder to be able to respond to the circulation of blood.
The long high pressure is a factor that significantly increases the risk for heart attack, heart failure, heart arrhythmias and stroke.
The factors that cause chronic stress are many. Among these the most frequent are:
1. Financial problems, debts, (Clear Debt Solutions)
2. Family and marital difficulties
3. Work stress, work with high stress level (doctors, pilots, police and others)
4. Physical or mental illness
5. The work at night or on shift system
6. School difficulties especially when the training should be done and there are professional and family obligations
7. Excessive alcohol consumption, smoking, drug use
8. Providing care for elderly parents, particularly when there are children in the family who also need care
9. The loneliness
The chronic stress is associated with the following negative effects on heart:
1. Increased heart rate
2. High pressure
3. Abnormalities of heart rhythm, arrhythmias
4. Increased heart needs in oxygen
5. Angina, chest pain due to convulsions of coronary artery heart
6. Difficulty breathing, shortness of breath
In summary, tips for stress management to prevent chronic stress:
1. Every day we do some form of exercise
2. Eat healthy by including a daily diet in fruits, vegetables and whole grain cereals
3. Quit smoking
4. Alcohol to be consumed in moderation
5. Want to have time for rest, serenity, and relaxation. The prayer, meditation, yoga and various relaxation techniques can be very assistive
6. Good relationships with friends, colleagues and family members offer support and relief from the stressful situations of everyday life. Discussions and exchanging ideas with them, can offer a fresh perspective, a different view for the difficult situations.
7. Patients with heart problems are advised to consult their physician about the effects of stress, and to examine whether the management of stress should be done using medicines to reduce heart rate or arrhythmia correction.
Managing stress is a process that takes time and needs a lot of effort. There are a lot of tips for stress management, but in order for these tips to be effective you have to convince your self that stress is a bad habit that needs to be eliminated. The benefits from successful stress management are a lot and it certainly worth’s the time and effort to achieve it.