Good Stress – Is There Really Such A Thing?

While all stress must be managed, it is a mistake to think of all stress as bad. Some stress can be very good. Look at the following brief definitions.
* Stress is your body’s response to any demands made on it.
* Situations or events that cause stress are called “stressors”.
* A bad or detrimental stressor is called “distress”. “Di” means “two” in Greek. Think of double trouble. Distress is a disabling or crippling stress.
* A good or beneficial stressor is called “eustress”. “Eu” means “good” in Greek. Think of joy and laughter. Eustress is a pleasant or a healing stress.Examples of Good Stress – Eustress
Good stress may, like all stress, seem too much to handle emotionally or physically – but good stress does not drain you of power. Its very nature energizes you, helping you handle more than you thought possible.
1. Life-saving stress. You may have experienced, or heard of, an accident in which someone was pinned under a heavy vehicle. The physical demand of lifting that vehicle might seem impossible, but the good stress of that impossibility provided the rush of adrenalin needed for someone to lift the incredible weight.
2. Stage Stress. The actor who waits for the curtain to rise often experiences eustress, or good stress. The good stress helps him or her to focus and remember opening lines, despite the feeling that the demand is too great.
3. Earning power stress. You lost your job, and try as you might, you seem unable to get another. The emotional demands of trying to make ends meet is causing stress, but it turns out to be good stress because it pushes you beyond what you thought you could do. It pressures you to keep trying until you land a job.
4. Job Interview Stress. The oral interview for that new job is much more than you feel ready to tackle. The emotional demand seems too great, but good stress kicks in, supplying you with clear thinking and ability to express your thoughts in ways that will be of positive help to your interview.
5. New job stress. You want to make a good impression on that new job. Landing the job is a positive in your life, but the demands of learning the job seem more than you feel you can handle. Good stress presses you to apply yourself, focus, and succeed.
6. Winning Score Stress. The athlete in a close competition looks at the score board. The score is tied, with less than a minute remaining. He or she needs a competitive edge if the winning score is to be made. Good stress supplies that competitive edge. The athlete concentrates, the mind clears, and the score is made.
7. Final Examination Stress. You are going to take an important examination. You feel stress, certain you are unable to do as well as you want. That good stress will drive you to prepare, and to think clearly and quickly during the exam.
8. Wedding Day Stress. Few people think their wedding day calls for stress management. That’s because a wedding is viewed as a happy, positive step. At the same time, your wedding may raise doubts as to your ability to meet the demands of a new life. That beneficial stress will send adrenalin racing through your body, giving you that “competitive edge” that makes you fight off your doubts.
Those are but a handful of examples of eustress – beneficial stress.
You cannot avoid stress, nor should you want to. You especially do not want to avoid good stress.Stress Management – Good Stress
Managed properly, beneficial stress energizes you and clarifies your thinking. It helps you focus, providing the edge you need to attain goals that would otherwise be unattainable. Learn the techniques needed to manage eustress, and you will find it an enjoyable experience.
Stressors are neither good nor bad in and of themselves. They become good or bad based on how your body reacts to the stressors. Your body reacts according to how you train it, or tell it to react.5 Steps for managing eustress.
* Identify the stressor. When the first twinges of stress hit, identify the situation or event that is causing it. What is it that makes you feel you are emotionally or physically unable to handle the stressor? Name it.
* Describe the stressor. Pull it into the open and look closely at it. Is it something your body really cannot be expected to handle emotionally or physically? How big is it? How long will it last?
* Differentiate the stressor. Is it bad or good stress? Is it distress or eustress? Does it seem detrimental or beneficial? Give it the benefit of the doubt.
* Laugh at the stressor. Your conscious decision to laugh at the stressor can strengthen your body to handle it. It can help you convert potential distress to eustress. Modern scientists are learning the truth of an ancient proverb: humor is healing. So consciously smile and laugh to turn the stressor into eustress.
* Relax with the Stressor. Consciously allow yourself to relax, aware that eustress is helping you do this.
Eustress provides your body with chemicals that stimulate your brain to relax the neck and back muscles. As your neck and back relax, your brain also relaxes. It begins to refocus. It begins to think more clearly and quickly.
Eustress provides physical health to your whole body. It reduces your blood pressure, and strengthens both the immune system and digestive system.
Follow these five steps whenever you feel physically or emotionally unable to handle a situation. Turn distress to eustress, and you will soon be more proactive in dealing with the stressor.

Stress Balls and Their Benefits

A stress ball can be defined as a malleable toy. It is about seven centimeters in diameter. It is squeezed in the hand and then manipulated by the fingers. This exercise helps a lot in relieving stress as well as the muscle tension. This is also a good exercise for hand muscles.

Many types of stress balls are available on the market, these days. Some of them are available in the form of a closed-cell polyurethane foam rubber. This kind of stress ball is created by injecting liquid components of a foam into a mold. The chemical reaction that results forms bubbles of carbon dioxide and ultimately comes out in the form of a foam.

Stress ball recommended for physical therapy contain gel of various densities. The gel is placed inside a cloth or rubber skin. There is another type of stress ball that is made via using a thin rubber membrane that surrounds a fine powder.

A stress ball can also be made at home via filling a balloon with baking soda. Some balls look like foot bag and are marketed and used widely as stress balls.

The name ‘Stress ball’ may indicate that the shape of this substance is spherical. However, these are available in various amusing shapes, spot printed or screen printed. Some are also available with corporate logos. These make great gifts to clients and employees.

Stress balls can play a major role in decreasing stress injuries. Due to the shape these balls are available in; they are known as stress relievers and also make a great corporate promotional product.

Stress balls are wonderful options to relieve stress. Whenever the hand is turned in to a fist, you would notice certain muscle tension. This muscle tension may also be experienced if you don’t have anything in the palm. As soon as the grip of fist is released the muscle tension eases.

The cycle of creating a muscular tension and thereafter releasing it is the basic principle that works with stress balls.

It is better to have something in hand instead of making an empty fist and releasing it frequently. These days, stress balls are very famous with computer professionals.

You can also make your own stress balls at home. The activity will be fun and help you to reduce a lot of stress.

Balloon Stress Ball – Instruction

i) Blow a small thick balloon half way.

ii) Pinch and hold the balloon tight about one inch from the hole.

iii) Place a small funnel inside the opening of the balloon.

iv) Now pour cornstarch in to the funnel.

v) Now gradually release the top of the balloon so that the cornstarch slides in to balloon

vi) Keep adding cornstarch until the balloon is 3 inches in diameter.

vii) Now tighter the end of the balloon and let the air come out slowly.

viii) Tie the balloon tightly near the cornstarch.

A stress ball is a great tool to manage stress. Buy one for yourself now or make one on your own.

Stress at Work and Its Symptoms

Stress at work is not a new phenomenon. These days, in modern lifestyles, the nature of work has gone really stressful. One needs to do a lot in order to stay ahead in competition.

Most people don’t even realize that they are undergoing a lot of stress in their life. They don’t have time to realize that they are under stress.

Work stress is a type of chronic disease. It is caused by different conditions in the workplace that negatively affect an individual’s performance. This also affect overall well being of body and mind of the person.

In certain cases, job stress can even be quite disabling. According to a study, one must go for psychiatric consultation. This will let him or her validate the reason and degree of stress related to work.

Sometimes working on a project also causes a lot of stress. The early stages of job stress are not much irritating as it can enhance the performance due to the efforts put in to the whole thing.

However, in case, the condition goes unchecked the body faces stress on a regular basis the body tends to get affected adversely.

If you want to know whether you suffer from work stress, here are certain symptoms you need to look for:

• Insomnia or sleeplessness

• Family conflict or constant dispute

• Lack of mental concentration

• Anxiety; Depression; Extreme anger

• Frustration

• Physical illnesses such as migraine, stomach problems, headaches, heart disease and back problems.

• Substance abuse

• Absenteeism on a frequent basis without any regular reason

There are several causes of work stress. Here are some of the visible ones that would let you know how to handle work stress.

1) Insecurity at work place

These days, one requires to do a lot at job in order to survive the tough competition. There is a lot of reorganization, mergers, takeovers, and downsizing. All these situations lead to stress for employees. They need to work hard to survive and let their organization survive the competition.

2) Demand for performance

Today, employers, managers and team leaders keep unrealistic expectations and set unrealistic goals for their employees. This results in unhealthy and unreasonable pressures on the employee.

Now, this can be really tremendous and the person may suffer from serious depression. Big targets make employees work for long hours and physically stressed out. They may also require to travel a lot and too much time away from family results in emotional stress.

3) Balance

For woman, it becomes really difficult to strike a balance between work and home. After spending stressful work hours, it becomes difficult to work at home. There may be situations where women face sexual harassment at work place.

It is easy to cope up with stress at work if you want to. You can do a lot of things to keep yourself away from stress. Here are some tips:

• Don’t give in to alcohol

• Don’t cheat on your spouse

• Develop positive attitude towards stress

• Find time to refresh yourself whenever you get time

• Take a short leave and enjoy with your family.

Beat The Stress Clock!

Not all stress is distress. A certain amount of stress or pressure is necessary to maintain a healthy balance physically and mentally. There are actually several degrees of stress. Probably one of the most important aspects of dealing with the negative stress in your life is through positive stress affirmations.
Positive affirmations can be a part of your first response to stress triggers.
It would be wonderful if we could a place that is calming and peaceful so you can relax and recite positive affirmations without interruption. The problem is, stress generally doesn’t choose the moments in our lives when we have the luxury of stepping away and collecting ourselves; therefore your affirmations have to be rooted and instinctive.
The lowest degree of stress is distress, which can lead to frustration, boredom or dissatisfaction – even severe health effects such as complete exhaustion, heart attacks, and stroke. This stress chips away at us, which can slowly disintegrate our body and mind. And it can even create many negative affirmations ingrained in our minds. This, of course, needs to be addressed and we need to refocus our mind. Examples of Positive Stress Affirmations
Here are two examples of positive stress affirmations for the distress situations that arise:
“There are so many things to explore and do in life.” or “I am content to be in my circumstances.”
The most destructive stress is the extreme stress, which leads to irrational problem solving and very often anger. This stress can cause you to make poor judgment calls that destroy your credibility and decision making processes. Coping with Extreme Stress through Affirmations
Some positive stress affirmations that need to become ingrained to counteract extreme stress could be the following: “I will never make a major decision when I am angry or totally stressed.” “I will seek a trusted friend for wise counsel before taking action when I am stressed out.”
There is such a thing as “healthy” stress. It’s called eustress, or positive stress. This stress leads to positive growth, satisfaction, newfound knowledge, rational problem solving and creativity. Using this particular stress to energize your positive stress affirmations for the destructive distress and extreme stress would be productive.
We need to reevaluate how we manage the stress in our life and recognize the situations that are unique to us that put us into stress mode. For one person the craziness of an insanely busy workday could stretch them to the limit; while another person would thrive on this high energy. Find the eustress in your life that you can tap into and use the creative energy to calm you when you are under the distress or destructive stress influence.
Some free positive affirmations to help you achieve your goal for inner harmony in a stressful world are as follows:
• I can balance my time in order to keep me from being bored.
• I choose not to make life-changing decisions when I am stressed.
• I take a step back from conversations when I am too stressed to be rational.
• I evaluate what I find stressful and choose to move past it.
• I am a calm problem solver.
• I value the counsel of others when I can’t see the forest for the trees.

What is Stress

Be specific as to what is the definition of stress is almost impossible, as very complex to explain. Not all stress is bad for us – whatever many people may think

It is considered both normal and healthy to experience certain levels of stress in our lives. However, it is when stress starts to take control of our lives, or we feel as if we have become a different person, is when stress becomes both unhealthy and maybe even dangerous.

Basically the definition of stress is the emotional and physical strain caused by our body’s response to pressure inflicted on it from the outside world. This strain varies in terms of severity and impact from person to person, as each person handles stress differently and responds differently to separate stressors – stressors being the factors in our lives that cause us the stress.

Our bodies respond in different ways to different types of stress. When we feel stressed our bodies releases chemicals into the blood stream. Sometimes this has a positive effect, and provides us with more strength or energy. However, the bad stress can have the opposite effect, and the chemicals released can cause us to feel sad or depressed.

Causes Of Stress

There can be a variety of causes to stress and it all depends on what is happening in our life, and how we deal with it on a daily basis. For example, anyone working in a high powered environment in a fast-paced job where they find themselves constantly annoyed and frustrated will find themselves feeling a lot more stress than someone doing a job they enjoy, able to work at their own pace.

It is also important to realize that there are a few different specific definitions of stress, namely: survival stress, internal stress, environmental stress, and then the stress caused by fatigue and overwork.

Internal stress is the most commonly experienced form of stress, and is one of the most important kinds of stress to understand and manage. It basically occurs when people make themselves ill by being stressed out, when they worry about things that they cannot control or put themselves in situations that they know are just going to end up causing themselves even more stress.


Regardless of how severe your stress is or how long you have been trying to deal with it you should consult a doctor as soon as you notice any symptoms you think may have been caused by this stress. He or she will be able to recommend a course of treatment, though this may involve you having to take some sort of medicine. However, if you would prefer to treat your stress using more natural methods there are several helpful websites to be found online.

Detecting Stress

Are you suffering from stress? Have you been lately feeling low about anything that’s happening in your life? Is stress the main reason behind all the negativity you suffer from?

A lot of people suffer from stress these days. However, only few of these people actually come to know that they are stressed out.

There are a lot of things you can do to remove stress in your life. However, to make certain efforts and getting relief from the stress you are suffering from, you need to know that you have been attacked by stress.

Here are some symptoms that would indicate that you are stressed out.

a) Memory problems

This is one of the major problems suffered by people who are stressed out.

b) Indecisiveness

Most of us are indecisive at one point in our lives. However, if this becomes a regular affair then take it seriously. There is something wrong. This is one of a strong indication that you are undergoing a lot of stress.

c) Inability to concentrate

When suffering from stress, you are generally not able to focus. It becomes almost impossible to concentrate on one thing.

d) Trouble thinking

One is unable to think clearly when stressed out.

e) Poor judgment

Most often, we are not able to judge properly. Most of our judgment goes wrong. This is due to the stress we face in our life.

f) Negative approach

Experiencing a lot of stress can put negative impact in our lives. You tend to take every single thing in a negative manner.

g) Anxiety

When under stress, you tend to show a lot of anxiety. You may also suffer from racing thoughts of either past or what’s going to happen in future.

h) Constant worry

Stress makes an individual worry constantly about different things in life.

i) Loss of objectivity

This is another strong sign of stress. One tends to feel that he or she does not have any object in life.

j) Fearful anticipation

Nothing seems to go right when one under goes stress. Stress makes one feel that something wrong has happened or something wrong is going to happen. Thereafter one tends to think about the bad consequences.

k) Short temper

Stress can affect one’s temperament. One tends to get very short tempered. So, if you feel that you have become unusually short tempered or tend to lose temper easily, you need to do something about it. You are suffering from a lot of stress.

l) Depression or general unhappiness

When under stress, one tends to feel depressed or get unhappy without any reason.

m) A sense of loneliness

One may feel lonely, is unable to retain a relationship or make friends. This is due to the stress one is facing.

n) Unable to sleep

A lot of stress makes it difficult for an individual to enjoy sound sleep.

Other major symptoms of stress include the following:

• Feeling overwhelmed

• Chest pain; Rapid heart beat

• Skin breakouts

• Loss of sex drive

• Frequent cold

• Nervous habits; Overreacting to unexpected trouble

• Picking fights with others without a good reason.

• Teeth grinding

Remember that in order to remove stress from your life, you need to recognize stress.

Stress Management: is Necessity the Mother of Good Inventions, Bad Inventions, or Whatever Getsyou Through the Night

Stress Management: Is Necessity The Mother of Good Inventions, Bad Inventions Or Whatever Gets You Through The Night 


 “Stress” and “stress management” are terms that roll off our tongues as if understanding them is second nature to us all.  To make sure we are all on the same page let’s start with a working definition of stress courtesy of


1)An applied force or system of forces that tend to strain or deform the body, 2) The resisting force set up in a body as a result of an extremely applied force and 3) A physical or psychological stimulus that can produce mental tension or physiological reactions that may lead to illness. 


If  you can’t relate to the language used in these definitions just pay attention to the fact that all three definitions speak define stress in negative terms.   This is as far from the truth as me telling you that coins have one side to them.  Stress exists along a continuum.   There is for each individual and each activity an optimum level of stress that enhances performance and stimulates growth producing adaptations.  One person pushed to perform in school may respond with excellent test scores.  Another may either become anxious and have difficulties concentrating,  go blank or even worse get so anxious as to not to show up for the test.   Due to the interplay of genetics, learning, and accidents of fate different people may respond very differently to levels of stress applied in different situations. 


For instance, Tiger Woods is more likely than most professional golfers to perform at his best when internal and expectations rise during the major golf championships.  He is now playing for his ranking in golf’s pantheon of immortals.  Many of his peers will be his equal for 1, 2, or maybe 3 rounds only to lose their cool on Sundays during the final rounds of major tournaments with victory on the line.  If they are playing in The Hartford Open instead of The Masters many will manage the stress of the moment very differently.  Others depending on their longevity on The PGA Tour might have identical degrees of difficulty no matter what the prestige level of the tournament.  How Tiger Woods was trained by his father to compete under pressure has been widely publicized.  Was he blessed with extraordinary athletic gifts?  This is probably a safe bet.  Clearly, his competitive fires burn at just the right temperature.  If  Tiger and his peers get themselves worked up into a frenzy like football players getting ready to wage their proverbial Sunday wars, their fine motor skills that translate muscle memory to well executed shots might very well abandon them.  They would not have the violent outlets to modulate and control their states of heightened readiness.  Football players and golfers have different levels of optimum stress to ready themselves to perform at their bests.      



Optimum levels of stress promote optimum performance.  To illustrate this accepted notion let’s take for example, aerobic exercise. This stressor to our systems is known to be a mood elevator, and an anxiety reducing activity.  Whether your activity of choice is swimming, cycling running, dance or time on the step master in the gym, there are countless health benefits of a sensible exercise regimen.  Your heart and lungs, bones and muscles will grow stronger if the stress to your body is such that during intervals of rest and repair, the organ systems responsible for physical performance grow stronger.  This will translate to being able to perform more work at lower levels of exertion.   Other benefits include being more resistant to muscular skeletal injuries.  Studies have indicated that people who exercise regularly have healthier immune systems that are more resistant to illness, and a healthier cholesterol profile that points to a lesser likelihood of a premature build up of plaque in their arteries.  Exercisers tend to lose excess weight as exercise burns calories during exercise and at a higher than normal rate for hours after the exercise has stopped.  The rise in the blood sugar is also an appetite depressant.  I’m not just air brushing the warts on this profile of stress, I am emphasizing that optimum levels of stress are catalysts for growth and development.  The complete absence of stress would severely curtail our abilities to succeed.  We would not evolve and actualize our potential as people as quickly as we do if we would do so at all.  Necessity is the mother of invention. 


Too little stress on our bodies during exercise will not stimulate growth in our capacities to perform work.  To much stress may produce a host of negative consequences to our health and well being that are every bit as worrisome as the aforementioned benefits were wondrously encouraging. Too much exercise combined with and/or too little rest may strain our bodies and or minds setting off a cascading deterioration of mind/body level of functioning.  I have been around enough runners in my time to have learned first hand that this activity not unlike a pack of cigarettes should come with the warning: “Running may be hazardous to your health.”  If we are tired or sick and have become too dependent on the release of endorphins from the pleasure center of your brains to feel good,  you may continue this activity long beyond the point of diminishing returns and become deaf to your bodies screaming to you that you need to rest. 


Over use syndromes can lead to a host of muscular skeletal injuries, and fatigue syndromes that leave people feeling like they have the flu.  A immune system compromised by physical exhaustion may lead to symptoms of depression which may in turn further compromise the immune system and leave the door open to a host of physical maladies.  To feel compelled to exercise to discharge stress from our bodies and experience “the runners high” may leave runners anxious and over time depressed.  When we feel out of control of ourselves the potential to lose our cool and engage in mindless and impulsive actions is a strong human tendency.   Furthermore, in addition to the potentially shame producing, self esteem eroding reactions to losing control of ourselves, we may begin over time to feel hopeless and helpless to steer ourselves as we see fit unless, we can consciously connect with and exercise authority over these impulses, feelings and beliefs.  Teaching people how to regain control of themselves is what psychotherapists like myself do.  


Negative stress is compounded by an over reliance or unhealthy dependence on unhealthy stress management strategies; activities that may cause us to ignore our needs to address stressful problems in our lives.  We call such unhealthy dependencies addictive relationships.   If a loved one is pressuring us with expectations that feel overwhelming or are simply expectations we do not wish to meet we may choose to address the matter directly or we may seek to escape our dilemma and go for a long run or bike ride hoping to feel significantly different about the problem.  We may “feel better” temporarily discharging tension in our bodies however, we will not have moved any closer toward the resolution of our problem.  In fact, the more we run away from any problems the bigger the albatrosses they become around our necks.   Look what happens to those of us who do everything they can to rationalize staying away from the dentist’s office.  That intermittent tooth pain we wish to minimize may actually disappear for awhile and at some point resurface only to express itself one morning as a raging infection that blows one side of our face up to the size of a grapefruit.  The more we minimize and deny the existence of the necessity to cope with rather than to pursue temporary band aids on problems, the less capable we feel to cope with the problem and the more stressful the problem becomes.  This is both due to allowing a small problem to become a larger problem due to neglect, and also because like muscles that go unused and are permitted to atrophy; stress management strategies that we don’t use we lose. 


Energy is neither created nor destroyed. It simply changes form.  This concept of energy conservation elegantly explains why energies trapped in our bodies lead to illness.  If we are able to think about emotional energies that may get trapped in our systems and make us sick then, we can channel these energies creatively and/or harmlessly discharge them like environmentally friendly steam by talking them out.  “Go ahead and let some steam off responsibly”  is far more desirable than holding it in so that you get a back ache or a stomach ache.  The logic that explains why some people’s vulnerabilities to stress leave them anxious, depressed, substance dependent or headache sufferers is a complex and sometimes impossible mystery to unravel.   We have learned nonetheless, that if the stress is discharged in constructive ways the symptoms will lessen if not disappear.  


We know that energy dynamics is the physical principle that governs these processes.  Whether or not an environmental pollutant stresses a body to the point that the inhabitant develops a form of cancer is determined by many factors some of which have to do with their willingness and ability to manage the impact of such a stress on their systems.  If such a person is overweight, depressed, and sedentary he may be more vulnerable to an environmental toxin however, we don’t know for sure why he will or will not develop a life threatening disease.  We do know however, that how he manages or defends against the environmental toxin and other environmental stresses will have an impact on the body’s vulnerabilities to disease producing processes.


If you take yourself seriously then, you will take stress in your life very seriously as the levels of stress in your life and how you manage them will go a long way to determine your health and welfare.  Stress management strategies complement each other.  After reading this article you may consider managing stress on your own and/or in combination with professionals like myself to modulate your levels of stress and learn to discharge stress in healthy ways so to keep your mind and body in balance and to have the energy available to achieve meaningful results in your lives. 


Is Everyday Stress Making You Underperform?

Every day seems the same.You never seem to have enough time to relax and take time for yourself. If it’s not the kids and their hectic schedules, it’s the pressures of work. Are you constantly striving to balance your domestic responsibilities with the high demands of the work place?Sometimes you are irritable and restless thinking about those unpaid bills, the kids needs, your partner’s needs, and the demands of your boss.

If your answer is yes, you have something in common with nearly half of all Americans today–stress.

What is Stress?

Stress is a combination of psychological, physiological, and behavioral reactions that we experience in response to events that seem to threaten or challenge us. As defined by the famous stress researcher Hans Selye, “Stress is the non-specific response of the body to any demand made upon it.” These demands may be physical or emotional in nature and the perceived threat/challenge can be real or imagined. However, it is the perception of threat that triggers the response.

During a stress response, the body experiences increased levels of cortisol, adrenalin and other hormones that produce an increased heart rate, quickened breathing rate, and higher blood pressure. Blood is shunted from the extremities to the large muscles, preparing the body to fight or flee. This is also known as the fight-or-flight response.

The stress-response system is self-regulating. It decreases hormone levels and enables your body to return to normal once a crisis has passed. However, due to our hectic lifestyles, many of the stressful circumstances tend to be prolonged. As a result, you may be on the fight-or-flight reaction longer than is necessary. During this time, you may often end up feeling overwhelmed, tense, and frustrated. What is good for your body during a short-term crisis could be quite harmful over long periods. This long-term activation of the stress-response system can disrupt most of your body’s processes, and may lead to other long-term complications.

What Causes Stress ?Leading Causes/Sources of Stress:


Stress may be linked to external factors such as:


Stress can also be a result your own:


How does one recognize stress?

It’s not always easy to recognize stress, especially when you are experiencing the symptoms of stress as part of your daily life. Reportedly, women and men exhibit stress differently. While women confess feelings of nervousness, lack of energy, or wanting to cry, men talk about trouble sleeping, or feeling irritable and angry.

The most common symptoms of stress are:Emotional: Worry, anger, irritability, anxiety, frustration, and impatiencePhysical: Fatigue, headache, back pain, jaw pain, trembling, cold hands and feet, and muscular stiffness.Digestive: Heartburn, diarrhea, constipation, flatulence, and fullness.Vital sign: Rise in blood pressure; rapid heartbeat.Mental: Confusion, inability to concentrate, indecisiveness, nervousness, occasional sleep problems, and blankness.

How can stress affect you?Stress affects performance of daily duties and responsibilities, resulting in negative lifestyle changes including relationship challenges, career dissatisfaction, deteriorating health, complacency, and substance abuse. It not only steals vitality, health, and energy, but also undermines our ability to perform at our best.If the cause of your stress is temporary, the physical and psychological effects of stress are usually short-term as well. Normally, our bodies rest when stressful events cease and life gets back to normal. However, stress becomes dangerous when it interferes with the ability to live a normal life for an extended period of time.Recent studies suggest that stress and anxiety contribute to a majority of illnesses such as diabetes, hypertension, heart disease, dyslipidemia, obesity, lung ailments, allergies, sexual problems, cancer, and psychological disorders.In some cases, stress may result in short term memory loss, poor mental ability, lack of focus, poor concentration, poor judgment, difficulty making decisions, and depression.

Further, stress has been reported to affect the vitality and reproductive systems in both males and females, and is linked to some of the leading causes of death.

Stress Management:



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Simple Ways to Reduce Your Stress and be Happy

Stress can be a good thing. Do I have your attention? Does that statement sound contrary to everything you have ever heard about stress? Well, too much of anything is bad for the health and a small amount of stress is actually good, as it could actually help you function at your best. However, as we all know, too much stress can take a serious physical toll as well as a mental toll on your body. As with many things in life we need everything in moderation and this is especially so for stress which should be recognized, evaluated and managed carefully.

So how should you manage that stress? The following sections are some very simple and easy to apply tips and advice to help manage your stress.

Stress Tip 1: Write it out, schedule it out.

You can help reduce your stress by making lists and writing things down. It is best to write down everything that seems to be overwhelming stressful. People under stress often find a things-to-do-list is much easier to manage than having errands all crumpled up in your head. You have enough to worry about without stressing about little things. Writing down the tasks, and putting a specific schedule and time to do them, helps you manage activities one item at a time. Also, the task of crossing out an activity that has you have accomplished is very rewarding as you see items coming off your list can really relieve stress as you see more goals completed.

Stress Tip 2: Complete one task at a time works.

You may cause yourself a lot of stress by trying to focus on many things and tasks at once. Focus and put all your attention and effort on one task at one time until it is complete. It does not help to feel stressed about the other undone or to-do tasks. Thinking about other tasks while undertaking another only adds unnecessary stress and could even hamper in doing the task you are attempting to accomplish at present.

Stress Tip 3: Take it slow and relax!

Just like the Rabbit and the Tortoise in the fable, “Slow and steady wins the race”. At least, try not to expend too much energy on activities that are currently not priorities. Prioritizing tasks and realizing which ones are less important can really alleviate stress. When we stress on too many things at once and realize some of these items are not absolute priorities it leaves us mental focus to deal with the tasks that really are important. This way you have the energy for the tasks you must do now and the easier or less important tasks can either be tackled later or dealt with in another way. This latter point leads into our next tip…Stress Tip 4: Delegate, delegate, delegate, and if you can, delegate

You can really help your stress by realizing you do not have to do everything all at once or by yourself. If you need help to get something done then get help, or pay for help. When you are stretched too thin and getting stressed you are not able to perform at your best so if needed hire someone to mow the lawn or get a sitter for your children. The stressful feelings of being pushed to finish something on time will somehow be eliminated if tasks are delegated. This stress relief takes a load off unnecessary worry and anxiety. Moreover, it is easier checking up on other people’s progress than worrying yourself and stressing over doing everything on your own, all at once.

Stress Tip 5: Give yourself a reward, you earned it.

One of my favorite anti-stress tips is to acknowledge your accomplishments, no matter how big or small. This is something you need to do before getting on to the next tasks and activities as it places a mental smile in your thoughts and gives you a fresh feeling before you move on. It reduces stress and could even make you happier in doing the next task.

Stress Tip 6: Take a break.

Everyone needs a break or mental rest occasionally to be more productive. A ten to fifteen minute break during your work is absolutely necessary. Go visit a nearby cafe, take a swift, brisk walk, or do anything to take your mind completely off work, at least for a little while.

This is necessary to refresh your mind and recharge your batteries. If there is no way you can leave your stressful environment, you can also stay where you are and simply close your eyes as you visualize a peaceful landscape or a relaxing scene. This frees the stress from your muscles and your mind. If you have an iPod or mp3 player you can also download plenty of peaceful music tracks to drown out the noise around you to help you relax.

Stress Tips Conclusion

There are many other great guides available online that can really help you reduce stress and anxiety. You should check them out and see which ones really address your needs so you can find the complete road to minimal stress

Effective Stress Management

It happens to all of us and sometimes, we feel there is no way out. I’m talking about stress which is one of the leading challenges that the human kind is constantly grappling with trying to understand and deal with it effectively. There might be simple words to describe stress and sometimes it does not need any definition because we all go through it. Experts have been working on effective stress management methods which would seek to remedy all harmful effects that stress is associated with and eradicate it all together. So far, some models have been devised and, they might hold the key to deal with stress and they include the following.The first model in effective stress management is the transactional model. The first thing it seeks to do is to explain what stress is. This model was designed by Richard Lazarus and Susan Folkman who defined stress in the following way. According to them, stress is simply an imbalance between the resources that are in possession of a person and the demands that they have to meet every day . Usually, when one has to offer more than they have, the next logical thing that will happen is that they will be drained out. Therefore, the imbalance can be viewed from this perspective. Their explanation of stress, further seeks to suggest that one will not have stress when they have enough resources to cope with the demand.Their perception on stress also implies that stress is not a direct result of a stressor. The traditional view of stress is pretty different because there is a belief that a specific cause or stressor has to be present for stress to be conceived. Therefore, the transactional model has been designed to identify the factors that will predispose a person to shortcomings in regard to their resources. The methods of effective stress management in this model root from the external factors that are unique to each individual and hence the solution to their stress problem will be formulated to act effectively for their case.Finally, in this model, there is a very interesting suggestion which is that if people felt confident enough or resourceful enough to deal and cope with the demand, then the severe stress aspect might be non existent. Therefore, people who constantly choose to feel under pressure will find themselves more stressed. Pressure can therefore act as a stressor although the model creators do not base their model on stressors. The second effective stress management model is the health realization model which is also called innate health model. This model highly banks on the source of a thought and its ability to shape your actions and perceptions.According to this model, stress is only a by product of what an individual chooses to perceive of themselves and others. The thought process when affected by negativity, insecurity and other factors, will obviously produce stress. Therefore, this model will seek to help individuals equip themselves with initial positivity which will also be the outcome, escaping stress. After analyzing the above models, it is clear that there are causes of stress or specific sources whether external or internal and one thing that will help you manage your stress problem, is realizing what the problem is and working towards the betterment of your general well being.