Stress: Inevitable But Treatable

 

Lifestyle nowadays is very stressful. Stress nowadays is not only overwhelming but has posed a serious effect on people’s health. Almost everyone knows how it feels like to be stressed, stomachaches, headaches, and sweaty palms are all symptoms of this condition. These are normal body reactions to threats, changes in routines, or challenges. Chronic or prolonged stress caused by work, relationship problems, or financial concerns may hamper emotional balance and increase the risk of chronic illness. Ongoing stress may increase the chances of developing certain ailments. In addition, chronic stress may weaken the immune system and make it more susceptible to many forms of infections. Stress however, is an inevitable part of life and may cause one to be physically and emotionally drained. 

Here are additional signs that indicate that one might be stressed out:

- Feeling down, edgy, tired

- Laughing or crying without any cause or reason

- Blaming others for bad things that happened

- Wanting to be alone at all times /withdrawal

- Not being able to see the positive side of certain situations

- Not enjoying activities that he or she used to enjoy

- Getting angry at people or activities

- Feelings like he or she has too many things to do

Many stressed individuals try to self-medicate to get rid of stress. Some engage in other activities. However, most of them use the wrong method for stress relief. They tend to overeat, drink too much alcohol or coffee, or use illegal drugs. These habits may bring temporary relief but fail to alleviate stress in any meaningful way. In the long run individuals who engage in these activities only heighten physical and emotional stress.

Exercise and nutritious diets have been proved to be safe and effective ways to improve mental and physical health. Many medical studies point out that exercise, especially aerobic exercise like jogging, brisk walking, and jumping rope as one of the best methods for stress relief. This is possible because these activities promote the production of endogenous morphines or endorphins. These are substances produced by the brain that work as the body's natural pain-killers. It is said that endorphins are capable of elevating one's mood, self-esteem, and mental functioning. 

Exercise should be done properly and in moderation to achieve health improvements and wellness. Strength training like push-ups,  pull-ups, etc  coupled with 30 minutes of jogging or brisk walking can keep your body toned and improve metabolism. These regimens can be done with little or no equipment at all. Many health experts claim that the key to improved health is not intensity or using sophisticated equipments but continuous physical activity. Exercising properly can make one feel better, have more energy, and become less prone to stress. Before engaging in physical activities and making adjustments in food regimens, individuals are encouraged to seek the advice of health experts. They may prepare a workout routine that is recommended for individuals based on their specific health conditions and fitness goals and levels.

If exercise and diet adjustments do not work, stressed individuals may use medications for stress relief. However, before taking any medication they should consult a doctor to clarify drug interactions and side effects that may occur while under medication. Understanding stress is essential for treatment and improvements in one's health.

Strategies In Avoiding Stress Build Up

Stress, if allowed, can build up very fast. There are several effects of stress in many aspects of life. Stress can pose major health risks to individuals. Prevention is always better than cure. Learn to avoid stress build up through simple strategies that you could practice any time.

Have Fun
Having fun can provide a nice distraction from life's issues. Games such as football, hand ball and basket ball are all team sports and activities that offer the benefit of catching fun and socializing, can help take you away from your stressors. Find activities you enjoy most not just sports alone. Hobbies can play a very important role in the relaxation process.

Your Health
Stress can be very detrimental to health especially if you have a health condition as it tends to aggravate the issue. Taking good care of yourself by taking the right medication will be very 

helpful.

Healthy Eating
People with bad eating and dieting habits are prone to stress and health conditions. Eating healthy can help you beat stress, lose weight as well as help the body function properly. A simple balance meal with the combination of fruits, vegetables and foods rich in fiber with less saturated fat is enough to get you going. You can even find healthy recipes and meal plans online.

Regular Exercise.
One of the best ways to help cope with stress easily is by getting regular exercise and physical activities. Exercise enhances the production and release of endorphins that increase the body's natural feelings of well-being. This helps take away any stress feelings naturally.

Ask For Support
There is a saying that problem shared is problem solved, when you are stressed up always remember that there are people around you who can be of help and share your problem with them. Friends can raise you up when you are down. They can provide insights when you are confused and strength when you are week, and can be fun being with.
Family members can be of solid support since they already know you and can provide what you really want. If stress gets out of control, you can ask for the counsel of your psychiatrist.

Stress is a part of our daily life, so don't be too hard on yourself whenever there are issues as this may easily get you stressed up. Never see yourself as the cause of your being stressed up as this will only worsen the stress that you are already feeling. Do not build a wall around yourself whenever you are stressed and never feel helpless. Stress is an enemy that you can triumph upon with a little effort and the help of your loved ones.

Body Exercises To Dispel Stress

Have you ever experienced aches and pains while working, or feel tired all of a sudden even before you start working?. Well, this is practically the effect of stress on your body. Most medical experts agree that stress can be a profound influence in the decline of your normal body functions – tight muscles, migraine, drowsiness, and so on. 

Most medical experts agree and research has proved that a healthy bout of physical exercise can improve your health despite the daily bout of stress due to career, personal or social problems. It is advisable that you should take some time off from work, or an early good night sleep and wake up early in the morning to engage in some physical exercise.

Physical exercise for stress management

Physical exercise can help to improve your body’s adaptability to stress. This involves routine movements that will improve your cardiovascular functions and at the same tome strengthen your heart. This in turn improves the circulation of blood and other bio-chemicals which your body requires to maintain a good health.

When oxygen are well supplied to the muscles, muscle integrity will improve which will also enhance endurance, stamina and flexibility. Engaging in physical exercise can also serve as an outlet for mental stress – release of depression, anxiety, anger, fear, and so on by focusing on your workout.

Exercise tips

To get the required result, you must follow certain physical regime of exercise. Simply jogging around the block or lifting some weight will not provide the overall effect as a complete workout. Here are some tips that will start you off in releasing stress through physical exercise:

1. Time. To avoid interruption during workouts, you must set out a particular time that is suitable for you. Early morning is the best time for an exercise since the fresh air will help your body get the clean oxygen that it needs to recover from those accumulated stress.

2. Warm-up exercise. It is very important to engage in light exercise to warm your body up and also stretching out the muscles before engaging in heavy workouts to avoid cramps and injuries during and after exercise workouts.

Start off with some minor stretching, beginning with your ankles, legs, hips, arms and neck. Make sure you do it slow and with set time intervals so your body won’t react negatively. The purpose of the warm-up is to let your body adapt to the work-out that will follow afterwards.

3. Required sports equipment. Purchase some health books that features exercise routines for different parts of your body. You can also purchase light weight dumbbells, exercise balls, exercise marts, and so on to improve your body’s performance.

4. Proper Diet. One of the most important facets of the physical exercise regime is your diet. Make sure you eat enough balanced diet so that you won’t easily get tired and weak from the physical exercise. However avoid those unwanted cholesterol and calories. Stay away from fast food goodies and junk food rather stick with healthy fruits and vegetables.

Activities That Help Relieve Stress

Some people think it is almost impossible to find an outlet while under stress. Most stressed individuals think doing fun activities will not reduce the effect of problems that they undergo in career, social or personal pressure – which is a very poor way to get cope or rid them of it.

Therapist around the world agree that certain activities like games, sports and art can have a great positive effect on a stressed person’s physical and behavioral problems. Some are even employed in stress management clinics and is part of the routine treatment in helping individuals cope with their stress issue.

Mind games

For the fact that stress affects the mental functions of an individual, therefore it is very important to teach a stressed person how to focus his mind on positive thoughts rather than dwelling on negative ones. Mind games offer an alternative which will help stressed persons divert there thought patterns to something more productive. These clinics encourage their patients to tackle crossword puzzles, etc to help them cope with stress. Incorporating these games into your daily routine will help to give your mind some diversion from problems.

Sports

Engaging in sports is a great way to relieve stress. Your body needs physical exercise to balance biological and muscular functions and to rejuvenate those muscles that are tight due to the effects of stress. Playing sports can also provide an outlet for emotional problems like anxiety, depression, irritation, anger, and so on.

There are two kinds of sports a person can engage on his or her own free time. They can opt for team sports like basketball, football or volleyball which serve as a means to socialize and exercise. Individual sports like taekwondo, karate, badminton, golf and tennis can also be a great help in focusing your mind to win the game rather than focusing on your stressors. 

Workout

 Visiting the gym has proved to be beneficial to emotional, mental and physical health when under stress. The routine exercise your gym instructor will give you can help you focus on the tasks at hand. The strenuous activities can develop your muscles which improve your body’s ability to cope with stress mechanism and allow the body to release chemicals and hormones that are beneficial to your physiological well-being. 

Cardiovascular workout can improve your heart and strengthen it to avoid stress related problems like strokes, high-blood pressure, chest pains and rapid heartbeat. The steady blood circulation in your system will benefit your muscles because of the fresh oxygen supply provided by these hearty fluids. 

Note however that working out at the gym needs proper diet as well since your physical attributes will be worked to the limit to help fight off stress. Fresh fruits and vegetables are necessary. They improve digestion and supply the body with the required nutrients. Red meat devoid of fat can give your muscles proteins that will strengthen muscle tissues for added flexibility.

A healthy dose of mental activities, physical exercise coupled with a balance diet can help a person to live a stress free life.

WAYS TO MANAGE WORK PLACE STRESS

There is no denial that at one point or the other we experience stress in the work place. This in turn affects our out put. There are numerous factors that contribute to stress at work place.
However, you can effectively manage work place stress if you follow the tips below.


DEVELOP A GOOD WORKING RELATIONSHIP
Taking time to consider how to get along with your fellow members of staff or colleagues in the work place goes a long way in reducing stress in the work place. Build trust, understanding and respect into your relationship with your co workers. Realize that you all have to work as a team to reach the common goal of the organization.


DEVELOP EFFECTIVE COMMUNICATION
Effective communication is an essential factor in preventing and easing tension. Irrespective of your position in the work place, how well you understand your co workers' verbal and non verbal messages determines how effective you communicate with them. Paying attention to their postures, gestures and tone of voice is very essential.


BE FLEXIBLE
The only thing that is constant in life is change. Recognize and accept that things change. In the work place policies change to meet up with trend and to achieve the organization's goals. Go along with the change.Be proactive.


ADJUST YOUR ATTITUDE
How you make others feel about you and how you make them feel about themselves is an important factor in making or breaking your future. Try to see yourself through the eyes of others. Do you make them happy or miserable. If necessary make an attitude adjustment.

TAKE TIME TO REFRESH
Human beings are not made like machines. Even machines when run continuously without proper servicing eventually wear out and break down. For a very long time it has been realized and recognized that people need to take a little time off their tasks to refresh and revive. That is why there are lunch breaks. They return to their task renewed and refreshed.

Always take time to know your stressors to enable you take the right step in tackling stress.