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Learn How To Manage Your Own Stress

Date: December 25, 2009
Author: Penny Pettman
Categories: Advice
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As we’ve said before, stress is a part of life.  There’s no getting away from it.  In fact, some stress is good stress.  You may not believe that, but sometimes stress can motivate us to do things we may not normally do in a relaxed state.  Stress can make us brave enough to go forward when normally we might hesitate.We have to be resilient in order to effectively cope with stress and help it enhance our life instead of control it.  How do you get strong and resilient?  By learning how to take control of your stress and make it work FOR you instead of AGAINST you.Recognizing stress symptoms can be a positive influence in that we’re compelled to take action – and the sooner the better. It’s not always easy to discern why you have the stress in each situation but some of the more common events that trigger those emotions are the death of a loved one, the birth of a child, a job promotion, or a new relationship.  We experience stress as we readjust our lives. Your body is asking for your help when you feel these stress symptoms.We’re going to give you many suggestions in this chapter.  Not all of them will work for you, but we’re willing to bet that some of them will.There are three major approaches to manage stress. The first is the action-oriented approach. In this method, the problems that cause stress are identified and necessary changes are made for a stress free life. The next approach is emotionally oriented and in it, the person overcomes stress by giving a different color to the experience that caused stress. The situation, which causes stress, is seen humorously or from a different angle. I especially advocate this approach to stress management.  Sometimes if you don’t laugh at a situation, you’ll cry – uncontrollably.  That’s no solution.  So learn to see the humor instead of the doom.The third way is acceptance-oriented approach. This approach focuses on surviving the stress caused due to some problem in the past.The first stress management tip is to understand the root cause of your stress. No one understands your problem better than you do. A few minutes spend to recognize your true feelings can completely change the situation. During this process, identify what triggered the stress. If someone close to your heart is nearby share it with the person. If you are overstressed and feel you are going to collapse, take a deep breath and count till ten. This pumps extra oxygen into your system and rejuvenates the entire body.When under severe stress meditate for a moment and pull out of the current situation for a little while. Stand up from your current position and walk. Stretch yourself. Soon you will find that the stress has lessened. This is because you have relaxed now and relaxation is the best medicine for stress. Smiling is yet another way of stress management. If you are at the work place, just stand up and smile at your colleague in the far corner. You will see a change in your mood. Learn some simple yoga or mediation techniques.You can also invent your own stress management tips. The basic idea is to identify the cause of stress and to pull out from it for a moment and then deal with it. Taking a short walk and looking at objects in nature is another stress reliever. Drinking a glass of water or playing small games are simple stress management techniques. The whole idea is change the focus of attention and when you return to the problem, it does not look as monstrous as you felt before.

The 7 Ways Stress Effects Your Health

Date: December 24, 2009
Author: Penny Pettman
Categories: Advice
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All of us stress out sometimes, but there are times we are so stressed out it effects our health.Unknown to a lot of people, stress is a direct cause of a number of health problems. Many people dismiss stress as a result of overwork, but it is in fact a medical condition that can lead to more serious complications if not treated properly.Stress 101: Everything You Need to KnowFor such a fairly common problem, the public doesn’t really know a lot of information about stress. This is probably why most people just dismiss it instead of seeking treatment for it. In fact, here are a few interesting statistics that may just encourage people to take stress more seriously:

Two Main Types of StressThe first type of stress is a good type of stress. This stress is called eustress. The other type of stress is called distress or chronic stress. This type of stress is the one that is harmful for the body.As serious as Chronic stress can be it is hard to detect. Most times chronic stress will go be undetected until symptoms arise. By then it means that the chronic stress has progressed and at this point it is treatable but is much more difficult than if caught early on. What Could Happen With Prolonged Stress1. Depression Depression is a side effect that is commonly seen in people with chronic stress. Depression is a serious condition that effects not only you physically, but emotionally, and economically. It not only makes your tired, but sad and from being sad it effects your willingness to go to and perform at work.2. AnxietyThis is a condition very similar to depression but also quite different. Physiological effects can be seen in the body when anxiety and depression occur at the same time.3. Heart Conditions Although stress is not a direct cause of heart attacks, it certainly plays a huge part in the process.4. Diabetes This illness is characterized by the unnaturally high levels of sugar in the bloodstream. It has been said that stress is one of the most common reasons for the irregularity in glucose levels in the blood.5. Hair Loss There are times a couple of weeks after a stressful situation occurs that clumps of hair will fall out. Although most of the time hair loss is blamed on genetics, stress is a common cause that is commonly overlooked.6. Excessive Weight Weight gain is extremely common when someone is under a great deal of stress. Stress slow your metabolism and causes people to over-eat to have the endorphins, a chemical in the body to be released when the stomach is full. Endorphins gives you a temporary high that chronically stressed people enjoy. These two factors can be deadly to a healthy physique.7. Loss of Libido Now, if the last 6 steps didn’t convince you stress is a serious problem this will. Libido is diminished when there is severe or prolonged stress in a persons life, and for some reason or another this condition is more commonly found in men than women.Although these conditions are severe there are many more conditions to consider. These are simply the most reported. However these conditions alone should be enough to make you reconsider your options for medical treatment. It is best to catch the problem before it’s too severe to treat.

How to End All The Stress

Date: December 22, 2009
Author: Penny Pettman
Categories: Advice
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We cannot help it but fall into our daily routines. Working, studying, running the errands, groceries, kids, deadlines, projects, budgeting–the list can go on and on. It is a paradox that the things that make our lives essentially easier are the same things that bind us to our routines. Technology evolved and is continually improving in leaps and bounds, yet we all feel stressed. The amenities that we now enjoyed are not enjoyed by the previous generation. Yet backaches, brain aneurism, carpal tunnel syndrome, migraines, sleeplessness, etc. are showing us that we are more stressed than ever before. The stress of living in a post-modern world also invented post-modern approaches to stress. The thing is, even our hobbies and interests are very stressful and demanding activities. The stressful life in the post-modern also had post-modern solutions, which are either ineffective or superficial.

There are different types of stress. One of the reasons why people have a hard time ending stress is that they are not addressing the core issues within their lives. Here are a handful of stress categories. Remember that in finding a solution to a problem, you must first know the issue and the cause of the problem. Find out which of these stress categories are causing your life to be a living hell:

1. Work/Study-Related Stress.

The workplace and the school are very stressful environments. Deadlines are one major cause of Work/Study Related Stress. There are a couple of other factors that might contribute to this type of stress. One is conflict with your boss/co-workers and/or teachers, another is changes that are happening abruptly, where you could not cope up with them. Threats to job security, or a fears of having a failing mark could also contribute to stress.

2. Relationship/Family Related Stress.

Family related stress includes divorce/separation issues, extra-marital affairs, child-rearing, teenage break ups and unwanted pregnancies among others. This is a major stressor for most people and oftentimes, stress coming from this area can have a major impact in other areas.

3. Environment Related Stress.

Environment related stress is stress where the normal daily routines of a person is bombarded by disturbances and changes that the person cannot cope with. Disturbances include noise from the surroundings (i.e. jackhammer in a nearby construction site, etc.), and weather disturbances among others. Changes in the environment such as moving to a new state, having a new job or having a completely different lifestyle are stressors too.

4. Psychological Stress.

Psychological stress is an indicator that there are other stressors in the life of a person. Psychological stress can include fears of an individual which can either be real or phobias which are not grounded on reality. Sleeplessness, anxieties and worries are sometimes caused by unrealistic fears which have no basis. The subconscious of a person and/or his/her belief systems, cultural background and social milieu can all contribute to a socio-psychological stress complex.

5. Financial Stress.

Feelings of helplessness in financial terms is one big cause of stress, and because the economic well-being of an individual is connected to other areas of his/her life, a financial problem can also have spillover effects in areas such as relationship. The individuals suffering from this problem are often individuals who have a real need for basic needs or individuals who cannot distinguish their needs from their wants.

6. Health Related Stress.

As the saying goes, the health of a person is the wellspring of his life. Health related stress range from sleeplessness due to an extreme caffeine consumption to drug abuse. Ailments are also sources of stress. Some of the most common ailments that are major stressors are heart and lung related problems and brain illnesses.

These categories are not archetypes. Mostly, one stressor can lead to other forms of stress. The categories can mix and match to create more stress and pressures can creep in from one area of your life to another. Above all this, the degree of stress can be mild to extreme. A suffering from stress in one area could not possibly isolate this area from infecting and inflicting damage to other areas of his/her life.

How do we end all stress? There are literally thousands of anti-stress and stress management websites. The ancient and natural ways are still the best ways towards peace and serenity. Here are some tips on how to end all stress:

1. Have a healthy lifestyle.

Health is wealth. I cannot stress it more bluntly. The only happiness that we can ever enjoy in this world is life, and having a great life starts with being healthy. Sometimes, people are ill equipped to face the stressors in their lives because their bodies cannot handle activities involving pain, endurance and strength. Exercise. Eat right.

2. Have sex regularly.

Sex is proven to be a very effective anti-stress activity. The amount of sex needed by an individual depends from one individual to another. Endorphins are released when we have sex. These chemicals make us happy and contented. Tensions at home are also lessened when couples continually enjoy each other.

3. Communicate.

People who do not say NO are always stressed-out people.
Admit mistakes and weaknesses. A simple misunderstanding between you and your boss or your teacher can really make or break you. Oftentimes, it is the small things that are neglected.

4. Prioritize.

Have a battle plan. Organize your life. I know that this seems hard for most people. I am the worst procrastinator there is. This article was given one month before the deadline, only to be written the night before the deadline. In financial matters, always weigh between needs and wants. According to Da Vinci, Simplicity is still the ultimate sophistication. Living a simple life that is free from lots of complexities.

5. Enjoy life and stop to smell the flowers.

We get easily entangled with the daily concerns that we have. Our society is trained towards self-destruction. We work all day; we even put up additional hours on the job just to get rich quickly or make ends meet. A lot of people forget to enjoy life. Always remember that happy thoughts, and moments, make us fly. It is good if you will learn to reward yourself from time to time.

6. Acceptance of the truth.

This is one of the major reasons why thousands of Alcoholics Anonymous members are very successful with their program. They work on the prayer: God grant me the serenity to accept the things I cannot change, courage to change the things I can and wisdom to know the difference. There are things which we cannot change, and there are things that have to be addressed even though going through them could be painful. Are your problems based on real issues? What things can be changed? What are the things that cannot be changed? Do you need to take it easy on yourself?

Stress is an over-all phenomenon that is a pitfall for many people. In the same way, well-being should not only be limited to your finances or your health. The only real way to combat stress is to be a well rounded person. Live a balanced and a healthy life!

Learn Why You Must Start Combating Stress Immediately and Six Resources For Stress Management

Date: December 21, 2009
Author: Penny Pettman
Categories: Advice
Comments: Leave a reply

The real problems with stress arise when you don’t do anything at all. Some people are not aware they are at risk for problems such as heart attack and stroke. Stress is so common and strikes so slowly that few people are aware of any danger till its too late. A little statistic might make this a little clearer; webmd.com estimates that 75% to 95% of all doctors’ visits are stress related!

In other words, if you have symptoms of stress, heart disease, high cholesterol, high blood pressure, sleep problems, headaches, faster aging, strokes, depression, ulcers, asthma, weaker immune system (reducing your natural ability to fight off infection), panic attacks, loss of memory or even obesity…stress can be a significant factor.

Stress occurs when you perceive a demand on you to be greater than your resources. This can happen studying, working, dealing with events, holidays, running your own business and so on. The symptoms include an elevated blood pressure, release of hormones, increase of tension in your muscles, rapid breathing, and sweating.

Some stress can actually be good for you, as it can motivate you. But all the physical symptoms of stress can make your body weaker, breaking down its immune system. So stress for a longer period of time than a few days can be very dangerous.

Think of it this way; If you bought a car and then drove it around recklessly, not taking proper care of it, the car will break down. You are putting way too much exertion on the engine to keep it running for very long.

Your body is the same way with stress. You have to consciously take control of and manage stress, or your body will begin to run like a broken down car.

Unfortunately the fast paced living we are used to is designed to put your body into a state of stress from the very moment you wake up! It begins with the sharp sound of an alarm bell, followed by the stress of the morning commute, add coffee and sugar filled snacks and your body is beginning to get hit hard…and all of this before the work day has even begun!

By the time you get home there is so much stress stored up in your body that you may even find it difficult to allow your mind to relax. You have probably been “storing” stress in your body for years and don’t realize it. This leads to trouble relaxing and sleeping, one of the most common symptoms of stress.

“Stress is harmful to the body as well as the mind.”
Time Magazine January 20, 2003

The topic of stress relief has been the object of controversy in recent decades due to the various ways to administer it. There are different ways for different cultures. Where the Hindus have yoga the Japanese have Zen. Both of these methods are excellent in relieving stress. There are many types of yoga and this practice includes stretching of the muscles and various positions to relax each body part. Meditation and concentration for each movement will eventually with continued effort give you a youthful glow and allow you to keep stress levels at a minimum. Zen, on the other, hand is a style focusing on more of the meditation. Zen is a more philosophical approach to stress relief and really works if practiced on a regular schedule.

Other ways to relieve stress include deep breathing exercises, light physical exercise, reading, getting out into nature, the calming effects of light music; each individual has their own method. Some may prefer bingo or bowling while another may choose baking or smoking a cigarette. Whatever the choice, there are certain consequences. For instance, if you choose to smoke to relieve your stress it may not be the best solution and could result in a health risk. Other ways to relieve stress are acupuncture and hypnosis. To locate a professional simply use the internet or it’s as easy as your phone book under physicians or alternative medicine.

I have researched and compiled a list of 6 extremely useful resources on the internet. Each resource has a description from it’s website to give you an idea of what to expect. This will give you a jump start on understanding the roots of stress and how to efficiently reduce stress in your life today.

1. A Completely Free Stress Management And Stress Relief System: If you want to learn exactly how you can control stress in all aspects of life, step by step, you will love this program. I think this is the most effective stress management & stress relief system on the net today and it’s available free. Might as well take advantage of it. Read about it @ http://www.InstantStressManagement.com

2. The American Institute of Stress: Many studies have proven beyond any doubt that stress affects your mind AND body. This site is “Dedicated to Advancing Our Understanding of: (1)The Role of Stress in Health and Illness, (2) The Nature and Importance of Mind-Body Relationships, and (3) Our Inherent and Immense Potential for Self-Healing.” @ http://www.Stress.org

3. American Psychological Association Help Center: As stated on the website, “APA’s Help Center is your online resource for brochures, tips and articles on the psychological issues that affect your physical and emotional well-being, as well as information about referrals.” @ http://www.apahelpcenter.org

4. International Stress Management Association: This is a charity that, “exists to promote sound knowledge and best practice in the prevention and reduction of human stress. It sets professional standards for the benefit of individuals and organizations using the services of its members.” @ http://www.isma.org.uk

5. The Job Stress Network: Everybody gets stressed at work. Although there are many good methods for quick stress relief (see resource #1), sometimes it is important to get information on work stress in particular. This can help you cope with your job better. As stated on the website, “The purpose of this site is to bring together, for public dissemination, information about and related to Job Strain (specifically) and Work Stress (in general).” @ http://www.workhealth.org

6. Stress Management Information at About.com: At this website you will find collections of articles, tips and tests that you can take. If you are looking for a general understanding of stress then this is the place to go. http://stress.about.com

It is very easy to maintain a relaxed mind and body if you just have the tools and knowledge. We all have to deal with life’s every day stresses but they don’t have to destroy our lives. Being able to control our stress levels is important to our overall body health.

Making some time for yourself that is quiet and free from things like your children or your spouse is very important because just because we love the people in our lives; they often cause a lot of our stress.

Manage Your Stress With Ease

Date: December 20, 2009
Author: Penny Pettman
Categories: Advice
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Studies from the 1950s, 60s and 70s predicted that with advances in technology we would have a lot more leisure time by the year 2000. How wrong they were! Today we are expected to produce a lot more, of a higher quality, as fast as possible and all with less support than we had 30 years ago. In this information age we spend more time living inside our heads than in our bodies; we move less and think more and it is taking a major toll on our health. The effects of pressure have become so prevalent in our lives that they have even been given it a name: stress.

Stress is an internal phenomenon. You might say, My office is stressful or My shopping mall gives me stress or You try having four kids and not being stressed! But while these are contributors to the stress process they do not create stress. There is no such thing as external stress. Stress is in your thoughts, feelings and beliefs and how you choose to behave in response to an external pressure. If you feel that a situation is more demanding than you are capable of handling, then you will experience stress.

The three major causes of stress

Acute Pressure

Acute Pressure is pressure that only lasts for a short period of time. As an example, imagine you are a cat strolling through the backyard, minding your own business, when suddenly a rabid dog jumps over the fence and charges straight toward you. Your body would react immediately by activating a series of neurological, biochemical, hormonal and physiological actions, all designed to help you avoid the dog and survive. This automatic response is commonly referred to as the fight or flight response. The stress response in the case of our cat runs its course very quickly, eg the dog bolts over the fence and charges at the cat (the external pressure), which causes the cats brain and hormonal system to release a series of stress hormones (the stress response), which in turn puts the cat in a physiological state to either fight the dog or run away (the fight or flight response). After escaping the dog, the cats stress hormones return to normal and it is soon strolling through the backyard again. This is an example of acute pressure causing stress. The short-term effects of acute stress include an increase in heart rate, blood pressure, breathing rate, body temperature and adrenaline output as well as feelings of anxiety, nervousness and tension.

Chronic Pressure

Unfortunately in todays world, we humans are not as fortunate as the cat. Every day we deal with situations that cause continuous stress. Alarm clocks, unexpected bills, mortgage repayments, traffic jams, work, family and partner commitments, all of which can be harder to escape than the rabid dog and unlike the rabid dog, they come back time and time again. This creates a situation where we are constantly stuck in the middle of the stress response, where our stress hormones are elevated for long periods of time. Although this is not immediately life-threatening (as is the acute pressure situation of the cat and the dog), over the long term it can lead to obesity, reduced sex drive, weakened immune system, loss of memory and poor feelings of well being. If we cannot remove or escape from acute stress, it soon becomes chronic stress.

Imagined Pressure

Our subconscious minds cannot distinguish between a real and an imagined event. Therefore, even though some of our fears may be anticipated or imagined, rather than actual, they still activate the bodys stress responses. If these fears are not dealt with they will soon become a source of chronic stress.

A large proportion of the stress we experience is caused by either a fear of failure or fear of success. Fear of failure can be traced back to a fear of loss in some form. Loss of control, reputation, money, livelihood and even life. Fear of success on the other hand can be traced to a fear of your own greatness, which may actually also lead back to a fear of loss. Loss of freedom, loss of privacy, loss of leisure time, loss of having a life.

FEAR = False Expectations Appearing Real. It is thought that as much as 90 per cent of all fears never eventuate and that the other 10 per cent often dont turn out to be as bad as we expect. You need to be aware that fear is a negative thought and the more you focus on it, the more likely it will manifest itself in your life.

The best way to deal with your fears is to categorise them as things you can control and things you cannot control. It is pointless to worry about things that you cannot control. They are what they are and whatever will be will be. There is nothing you can do about them. Focus instead on the things you can control. Begin by putting them into perspective. Ask yourself, If this fear were to eventuate, how stressful would it be on a scale from 1-10?

Only 1-2 per cent of all fears are really worth worrying about. The others, which are more likely to really be inconveniences, should be confronted and dealt with before they create further dis-EASE in your life.

There is nothing either good or bad, but thinking makes it so.Shakespeare

Outcomes of stress

The effects of stress can be either positive or negative, depending entirely on how you choose to view the external pressure.

Positive Outcomes of Stress include:

Increased physical, mental and emotional performance
Growth
Change
Creativity
Fun and enjoyment

The human body loves positive stress as it provides a stimulus for growth and improvement.

Im sure you know of people who just seem to be cruising through life, merely existing and not truly experiencing. These people do not have enough positive stress in their lives. Unfortunately, if we are not growing, we are dying, and these people are simply waiting to die. The key to living an amazing life is to fill it with positive stress so that you are continually growing and developing.

What is a source of positive stress for one person may be a source of negative stress for another. Your experience will depend on your stress threshold and the coping strategies you employ. To determine whether an event causes you positive or negative stress you need to be aware of its affect on your body.

Negative Outcomes of Stress include:

Heart disease
Cancer
Diabetes
Obesity
Illness and injury
Burnout and breakdown

Exposure to too much stress for too long will reduce the ability of your immune system and enhance your susceptibility to dis-EASE. The first sign of any dis-EASE in your life is a good indicator that you have surpassed your stress threshold. As with all forms of dis-EASE, before you can address your stress you must first confront the underlying issue(s) causing it. If these issues, thoughts, feelings, beliefs and behaviours are not dealt with they can end up ruling our lives and creating self-destructive patterns, which will eventually lead to burnout or even breakdown.

Identify your optimal level of stress

To achieve an optimal balance of stress in your life you should look to involve yourself in situations which are neither too relaxing nor too stressful, but somewhere in between. If something is too easy you will not become sufficiently stimulated to produce a quality performance or growth, and if it is too difficult you will become over-stimulated which will also affect your ability to produce a quality performance and lead to dis-EASE. Becoming an expert in your own stress management is simply a matter of putting yourself into situations that provide you with enough stimulation to perform at your peak.

Coping Strategies

By listening to your body you will be able to implement positive solutions to reduce the effects of stress in your life.

Positive Coping Strategies:

Planning ahead
Thinking positive and empowering thoughts
Eliminating toxins
Exercising
Eating well
Resting, relaxing and rejuvenating
Evaluating

Negative Coping Strategies:

Too often people will deal with the effects of stress by using either stimulants to kick start the body or suppressants to slow it down. Unfortunately, most of these stimulants and suppressants are toxic. Continuously pumping your body with toxins is one of the fastest ways to inflict damage on yourself. Toxins can take the form of:

Stimulants

Caffeine
Nicotine
Recreational drugs
Sugar

Suppressants

Alcohol
Prescription drugs
High fat or processed foods

Behaviours

Work addiction
Sex addiction
Exercise addiction
Food addiction (overeating/under eating)
Television addiction
Gambling

The problem with these coping strategies is they do not address the root cause of the stress. They simply mask the symptoms and thus become detrimental to your health.

Are you suffering from stress?

Stress And It’S Causes

Date: December 13, 2009
Author: Penny Pettman
Categories: Advice
Comments: Leave a reply

STRESS AND ITS CAUSES

Stress can be referred to as an emotional, physical and psychological state of being which is so intense that it hinders our ability to function properly, exhaustion is also a major factor of stress. In this world that we are living in there are thousands of problems that can lead to someone having a stressful life. Some people thing that only persons in high ranks such as lawyers, politicians, general mangers, Judges have stress. This is definitely not so stress isn’t any respecter of persons; it comes to us at any age or time in our life.

 

We can see stress with our eyes, meaning if someone is stress out we can know, because of individuals’ physical appearance and reaction. Some individuals may have the same burden to carry, but different levels of strength. E.g. a housewife may have plenty work to do on a daily basis and she won’t even complain. On the other hand a next housewife may have the same amount of chores to do as the first house wife mentioned, but this one would complain to almost everyone how much things she has to do. I said this to say that everyone carries around their load in different ways; it depends on how much courage and strength you have to deal with the things life offers.

 

Sometimes we cause our own stress by over working ourselves, crossing our limitations, one thing we must learn is not to abuse or limits. When we over do this brings on stress because we are only made up to take a certain amount.

 

STAGES OF STRESS

Stress does not sneak up on its victim, capturing him or her in an unpredictable surprise attack. As humans we can detect when something is not right with us. Stress passes through stages until it reaches its highest level.

 

§        The alarm stage

When we hear the word alarm we know that it is alerting us of something. Therefore when stress reaches alarming stage it is notifying us that something is there, that needs to be on guard. To identify this stage your physical behaviour would change. Your potential drops due to the stressful situation (e.g. too much work, difficulty completing task, etc). Sometimes is only when the stress becomes overwhelming that’s the time the individual, may now realize he/she is in the alarming stage. This is where you have the opportunity to pull yourself together, before things get worse.

 

§        Resistance Stage

When stress goes beyond the initial alarm stage, the person enters into the resistance stage.

 

E.g. If a business owner tries to complete the backlog of work his employee/employees might have left behind for himself. Remember the day just have 24 hours and out of that we need some rest. This business man wants to meet all his business requirements so he pushes himself to the limit. Which in the end causes frustration. He/she becomes drained and their productivity drops and a lot of their energy would be used up.

 

§        The exhaustion Stage

 

This is the final stage of stress. Depression and anxiety is characterized by fatigue.

 

Fatigue: this doesn’t have to do with how some one feels after a long days work. Even if the businessman sleeps for a whole day this would not relieve him. This kind of fatigue is accompanied by nervousness, irritableness, tension, and anger.

 

A person would get very anxious even if the occasion doesn’t call for anxiety.

 

Depression is referred to when a person lack motivation, self esteem; they won’t even find pleasure in fun activities. Sleeplessness and negative thoughts (e.g. suicide etc).can trigger off a person physically and psychologically.

 

 

 

 

CAUSES OF STRESS

There is said to be two types of stress internal and external.

 

First stress factors stems from external circumstances such as our environment, job, family, or studies.

 

Second stress this is the one we can produce for ourselves. The way in which we handle different situations, our personality, our temperament and level of self control can be all sources of stress. Our mental and physical health plays an influential part on the amount of stress we have.

 

Stress doesn’t have to be major it can be simple things that trigger off our stress level, these are some of the things that can stress you out (E.g. getting the kids ready for school, Wars in your country, tragedies such as tsunami, earthquakes, avalanche, losing something that is valuable, along with many other incidents that produces stress.

 

We have to pay very good attention to all the factors that causes stress in our lives. Because if we don’t we can end up with a nervous breakdown, which is a path to MENTAL insanity.

 

OCCUPATIONS WITH A HIGH LEVEL OF STRESS

 

Air Traffic Controller           Businessman

Pilot                                        Physician

Stockbroker                           House wife

Teachers/ Lecturers             Construction worker

Sales person                          Lawyers

Judges                                   Police Officer

Fire Men                                Captain

Prison Officer                        Coast Guards

Telephone operators          Miners

 

The level of stress would vary in each occupation because some is more time consuming and needs a lot of our input for things to run smoothly. There are many more professions that are very strenuous and can bring on stress very strongly, but I only mentioned a few.

 

COPING WITH STRESS ON THE JOB

 

Handling stress is not as easy as it may sound.  When we have to work in environments with hoggish managers and employees, which acts as though they established the company. Sometimes we feel like saying and acting the wrong way to them. This surely won’t solve the problem when we lower ourselves to others to become even.

 

Instead whisper a pray for that person. Try different relaxing techniques at work that can keep your attention away from those that tries everyday to upset, oppress and stress you.

 

Function on what you have to do. Try not to meddle in people personal business as this can cause you to add tension to your existing problems.

 

If perhaps another co-worker has less qualification than you and gets promoted before you do. Don’t get all frustrated and angry about it, Think about it this way in life everything is not fair and what you didn’t get in this life was never meant to be for you. Always keep in your mind that what is for you, there is no one that can take it away.

 

Let’s look at it this way if you had been promoted, you might have gotten proud and look down on others. While you are at a lower position it would keep you humble. Another thing is every day we complain, have you ever stop for a moment and think about those that don’t have jobs. There are so many people dying every day for food, they have no home, clothes etc. But you have a job you have something to eat everyday. Do you know what is to be hungry for weeks, months?

 

Whenever you think that you are in a bad situation there is someone somewhere who is worst off than you. Be grateful for what you have and stop looking at all the big things in life.

 

Wherever we go there will always be different types of people. Don’t think if you get another job it would help, it may in one or two instances but other problems would arise. There are some things that we as humans would never be able to stomach (e.g.

 People who have no self value always looking for conflict, )

 

STRESSFUL EVENTS

 

Most of us if not all face stressful events sometime throughout our life span. Some think that only negative things can cause stress, but it has been proven that also positive things can cause stress. (E.g. if you are promoted on the job for a higher position, this means more would be required of you, because of your rank and also the new salary you would be receiving. Your stress level will surely incline when you have more responsibilities).

 

Negative effects of stress if someone loses their spouse, parent, grandparent, friend etc. by death. This can take a very negative toll on that individual, especially if the individual and the person that died were very close. In some cases some may turn to drinking, smoking just to help them cope with that present stressful phase that him/her may be going through.

 

FRUSTRATIONS THAT WE HAVE TO PUT UP WITH ON A DAILY BASIS.

 

Some of it begins at home, then the everyday traffic we have to face makes us stressed and frustrated before we even reach to work, added to that when you reach to work you have to put up with your work mates who sometimes can be pretty annoying or some old machine, computer in the office that isn’t working efficiently. Especially when you have to complete a task for a certain time, this can be very frustrating, because it slows down your working pace and test your patience.

 

The environment has a very big part to play on how we react to stress. A noisy neighbourhood or workplace can send you crazy if you don’t have patience, temperance, your stress level will be sky rocketed for sure.

 

HAVING OUR OWN SPACE

 

Every human being and animals like to have there own territory to develop and live. Being to cluster can hinder one’s growth. (E.G. some people don’t like being amongst to many people. It can cause them to be nervous or react differently). The way our human natures are made up, we always look for a short cut or some way out of a problem. Rather than facing that problem we run or try to find a solution, which sometimes fails miserably.  I think the best way to deal with any problem is to stand up and face it, even if you may have to shed some tears. Even though we may run from circumstances, ask yourself how far I can run, could you run away from your memory? NO!

 

Let’s say you had a child that died at a very tender age, as a parent you would feel the pain and sorrows that death has to offer. You may go on a trip away from the house for the memory of that child not to hunt you, but believe me when all the fun is over you would return to that same old problem.

 

We run too much from our trials and that’s why some of us never grow up. Most times we are the ones who cause stress on ourselves then we blame it on work, the kids, everyone but ourselves. Let us be men and women, not little cowards.

 

WHY THERE ARE SO MANY MARITAL STRESS

 

Some people think that marriage is a bed of roses; you know there won’t ever be a bad moment. That’s the biggest mistake you would be making if you are to marry. Everyone is different even if you are a twin. You won’t think the same. So when you marry is obviously the husband/wife would have different taught, ideas and ways. You have to decide that you are willing and able to deal with these challenges.

 

I believe many people only hear the nice part of the wedding vows and for the bad part they get deft deliberately. Priest/ pastors say for better or for worse, for richer or for poorer in sickness and in health. Some only hear for BETTER, for RICHER and in HEALTH. That’s why when trouble comes knocking at the door, you run away and ask someone else to get it.

 

Millions of divorces are because of what I said above. People are not willing to deal with there offences. If the husband looses his job. The wife packs up her bag and leave why she not able with the poor life. He gets sick; she is not able with that.

 

In order for things to work out you have to be able to understand each other, forgive gave in sometimes, we as humans hardly like to acknowledge that we are wrong. Always sticking fingers at others. First we have to know how to speak to each other, gave the person the respect he/she needs. In marriage communication is the key to keeping the love alive and surviving marital problems.

 

Gave the person a listening ear while he/she speaks chose the right time to speak, as the saying goes there is a time for everything .Some after marriage they don’t have anything say. Before the wedding they was talking more than their breath would aloud them to breathe.

 

HOW TO PREVENT STRESS

 

There are ways and means that can be used to help prevent stress. I would say that stress is like a cancer cell it lives in your body, it just doesn’t shows up itself. Things have to happen first to trigger it off. It also has no cure like cancer even if you can do certain things to lessen it. At sometime in your life it would pop up. There are times we all feel up and other times we are down.

 

One morning you would get up and just not feel like it, a sign of depression kicks in. You are so out of it, you would be grumpy with the children/friends/co-workers for no particular reason.

 

PREVENTIONS

 

o       Don’t over work yourself

o       Try your best not to get irritable

o       Have less arguments

o       Forgive and try hard to forget

o       Identify your problems in the alarming stage

o       Come to a compromise

o       Be a better husband/wife/child

o       Stay quiet if you have nothing good to say

o       Have a very good spiritual life

o       View others at their age group

 

BRIEFING ON PREVENTIONS MENTIONED ABOVE

 

Over working yourself can cause you to be awfully tired and this is not a good sign. Even if you maybe in a conflict at the moment try calming yourself down before getting all worked up, in a case where your husband/wife/children may upset you think about a better way to deal with them, it will only make the situation tense if you heat up an argument. Always try to maintain a forgiving attitude, remember that no one is perfect. Be the one who are always willing to settle disputes even if it means giving up your rights.

 

Take a moment sit down or take a cool walk outside and talk to yourself, find out what is your problem, why am I reacting like this? Sometimes in life we may compromise a bit just not to hurt the other party feelings, if you are having problems with your husband smoking, coming home late etc. See if you can get him to talk when he is sober. Two of you come to an agreement where you two decide to go to a counsellor for help. Who can help guide you two through your difficult times?

 

HAVE A GOOD SPIRITUAL LIFE

 

Having a spiritual background is really important especially in difficult times. That’s one of the fore most foundations you must lay, have frequent communication with God, read your bible and pray. God alone knows what each and everyone of us go through. There is NO doctor or physician/ psychologist that can fully restore you. They may be able to help, but Jesus is the one who can take away all your burdens.

 

When you are having problems at home and at work just whisper a little prayer. Children straying and don’t want to listen, when you develop a friendly communication with God. He would work to suit in your life; HE alone knows why everything happens to you. If you do as I say you would see a great difference in your life.

 

Many people don’t have time for God is just to jump off the bed in the morning without saying thank you God. If it wasn’t for him you would not have even made it to see another day. Put God first in your life. Some people only put him first when trouble comes, that is not right, know Him in good and bad times. If you want to be selfish and gave all your time to natural things that seems more important to you than God. When you do find the time to pray and he takes long to answer your pray don’t get upset, think about how you treat him.

 

 

 

LET STRESS KNOW WHO’S IN CHARGE

 

We are the ones that are in charge we have a conscience that lives within us to let us know wrong from right. You are the one that controls your body; let stress know that you cannot allow it to control you. Be the one in charge developing that kind of attitude and everything would fall into place. When stress wants to have you all gloomy, take another toll find some things to do that you like that would up lift you.

 

 

 

All the things mentioned above if you apply it to your everyday life there would be changes that you thought you could have never seen in your life.

                                 

 

                                                                   Done By: Abigail Chandler

                                                                   Date: 17/02/09

5 Stress Management Tips for Effective Communication

Date: December 12, 2009
Author: Penny Pettman
Categories: Advice
Comments: Leave a reply

Not enough time, boss pushing for work to be completed, children are loud, bills to pay, shopping to be done, housework to do, partner asking for your help… and to top it all off you’re suppose to be nice to people by communicating effectively with them? Yikes!If you’re like me, you find it hard to communicate in stressful moments. Stress management techniques don’t always do the trick. In response to stress, you either become aggressive towards other people to release stress or you become submissive to hide the stress.Showing aggression towards another person temporarily feels okay, but then reality kicks in as you feel even more stressed from having hurt the other person. When you are submissive and hide your stress, it internally eats at you as your emotions get suppressed, which then hurts your relationships.When under stress, your communication style will change in response to the situation. You can go from a cool and collected person one moment, yet when a stressful situation impinges your tolerable threshold your calm style likely shifts to the aggressive or submissive behaviors.What behavior you fall back on in stressful situations is the one you have been comfortable with in the past that will have “protected” you. It’s a natural human extinct built within us that we use to block out external factors and listen to internal ones. You probably now are able to realize that stress causes you to block external factors, such as other people’s feelings, as your interpersonal communication skills decline. You begin to only worry for your internal factors.When someone has surpassed their tolerable stress level, telling them to get their “act together” or how ineffective their current communication is, does not work. It won’t work for you either. Communicating better in intense conflict is a matter of managing stress otherwise it is next to impossible to deal with conflict.Stress motivates us to take action, but it too often works against us. I’ve come up with the best five ways and techniques to manage stress that you can use to deal with difficult conflict:1) Stop the stress from rising in the first place. The best technique to deal with stress is to stop it from occurring altogether. You can incorporate other stress management techniques listed below into your stress plan before you get stressed in conflict.2) Breathe. When your stressed levels rise, you breathe shallowly. This causes you to enter the fight or flight response that hurts your ability to effectively communicate. When your stress levels rise, take several deep, slow breathes and you will instantly reduce your stress levels.3) Accept responsibility for how you feel. It is tempting and too easy to release your stress on other people. Do not treat people inappropriately. If you treat people in a way they don’t want to be treated, you build their stress levels, which they will be happy to put back on you.When you accept responsibility, you live in truth. you eliminate blame. You do not become a victim of others. You take control of your feelings. Your new levels of responsibility builds your self-control and ability to manage stress.If someone causes you stress, you need to address the person by explaining to them how you feel, why you feel that way, and what can be done to fix the problem. Do not stress out the person by focusing your reason for being stressed directly on the person, but focus on the problem. Be problem oriented and not person oriented.4) Take time out. Walking away is a guaranteed stress management technique to refresh your mind. If you can afford to go on a Caribbean cruise, go for it! For others who cannot do that, go for a walk or workout at the gym. Being active releases hormones that counter stress. Being away from the stress also takes your mind off the problem and gives you clearer thoughts and feelings. Be sure to address the problem after your time out, however, otherwise you will only have temporarily avoided the real issue.5) Be flexible. Stress is like the sunrise and sunset. It is inevitable. Therefore, the best way to deal with it is to change your behavior and communication. You need to be able to recognize when others are stressed by reading their verbal and nonverbal language then adjust yourself accordingly. Be flexible by going a bit out of your way for them to assist their temporary needs and wants. Don’t run around the world for them, but do be more aware and respondent of them. This can lead you to less stress.Bonus Tip: Ask others about your responses in stressful moments. It is useful to ask others what you do when you enter that threshold level where you begin to block out external factors. Just ask them what you are like and how it makes them feel when you are stressed. You are to ask other people about this because assessing yourself when you experience heavy emotions is an inaccurate source of information.Stress shouldn’t make you miserable. We were given the ability to be stressed to get things done otherwise we would sit on our lazy behinds all day. Learn these ways to manage your stress to effectively communicate, and you will better manage your relationship communication in stressful moments.

Stress- A Part of Daily Life

Date: December 12, 2009
Author: Penny Pettman
Categories: Advice
Comments: Leave a reply

Stress- A Part of Daily Life

Existence is a gradually becoming a very complicated process. In the olden days, life was much simpler. People were bothered with the day to day proceedings. They did not have much complicated life styles. Their unhappiness was much more basic. Maybe it stemmed from lack of money or resources, or the illness of relatives etc. The word ‘stress’ was virtually unknown at that time. These days, every few sentence includes the word stress in it. Most people do not quite realize what exactly it is.

The word ‘stress’ is defined by the Oxford Dictionary as “a state of affair involving demand on physical or mental energy”. A situation or circumstance (not always adverse), which can disturb the normal physical and mental health of an individual. In medical terms ‘stress’ is defined as an alteration of the body’s homeostasis. This demand on mind-body occurs when it tries to cope with incessant changes in life.

A ‘stress’ condition seems ‘relative’ in nature. Extreme stress conditions, psychologists say, are detrimental to human health but in moderation stress is normal and, in many cases, proves useful. Stress, nonetheless, is synonymous with negative conditions.

“Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances.”
—Thomas Jefferson

The events that provoke stress are called stressors, and they cover a whole assortment of situations – everything from absolute physical danger to making a class presentation.

The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body’s energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.

This natural reaction is known as the stress response. Stress in certain circumstances may be experienced positively. Eustress, for example, can be an adaptive response prompting the activation of internal resources to meet challenges and achieve goals. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.

Good Stress and Bad Stress

The stress response (also called the fight or flight response) is critical during emergency situations, such as when a driver has to slam on the brakes to avoid an accident. It can also be activated in a milder form at a time when the pressure’s on but there’s no actual danger – like stepping up to take the foul shot that could win the game, getting ready to go to a big dance, or sitting down for a final exam. A little of this stress can help keep you on your toes, ready to rise to a challenge. And the nervous system quickly returns to its normal state, standing by to respond again when needed.

But stress doesn’t always happen in response to things that are immediate or that are over quickly. Ongoing or long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too. Long-term stressful situations can produce a lasting, low-level stress that’s hard on people. The nervous system senses continued pressure and may remain slightly activated and continue to pump out extra stress hormones over an extended period. This can wear out the body’s reserves, leave a person feeling depleted or overwhelmed, weaken the body’s immune system, and cause other problems.

Although just enough stress can be a good thing, stress overload is a different story – too much stress isn’t good for anyone. For example, feeling a little stress about a test that’s coming up can motivate you to study hard. But stressing out too much over the test can make it hard to concentrate on the material you need to learn.

Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload. Here are some of the things that can overwhelm the body’s ability to cope if they continue for a long time:

Some stressful situations can be extreme and may require special attention and care. Post Traumatic Stress Disorder (PTSD) is a very strong stress reaction that can develop in people who have lived through an extremely traumatic event, such as a serious car accident, a natural disaster like an earthquake, or an assault like rape.

Some people have anxiety problems that can cause them to overreact to stress, making even small difficulties seem like crises. If a person frequently feels tense, upset, worried, or stressed, it may be a sign of anxiety. Anxiety problems usually need attention, and many people turn to professional counselors for help in overcoming them.

People who are experiencing stress overload may notice some of the following signs:

Experiences of stress differ from person to person. Some people become angry and act out their stress or take it out on others. Some people internalize it and develop eating disorders or substance abuse problems. And some people who have a chronic illness like blood pressure, blood sugar, arthritis etc may find that the symptoms of their illness flare up under an overload of stress.

Stress-management skills work best when they’re used regularly, not just when the pressure’s on. Knowing how to “de-stress” and doing it when things are relatively calm can help one get through challenging circumstances that may arise. Here are some things that can help keep stress under control.

Some people are very resilient under stressful situations. They’re cool under pressure and able to handle problems as they come up. They are very well balanced and capable.

 

Free Your Mind of Stress

Date: December 11, 2009
Author: Penny Pettman
Categories: Advice
Comments: Leave a reply

I know that many of you will be thinking what will meditation do for me, why is it so important and of course ‘I don’t have time to sit around trying to clear my head, I’m busy’. Well let’s be honest here, do you suffer from stress, now think about this a little more, because the answer is yes and if you’re not sure about that read on and think a little more…and don’t forget to check out my recommendation for easy stress relief.

Why Are We All Stressed?

With modern day living comes the hectic and ever demanding pace of live, it’s no wonder that many of us feel stressed and overworked and how many of us take this home with us, how many others feel the impact of the stress we feel?

Our stress and tiredness of everyday life lead us to the feelings of unhappiness, frustration and a lack of patience when it comes to dealing with even the most simple every day routines. Not to mention the impact that all this has on our health, the tiredness that we feel, the ever nagging inner voice reminding us that we need to do this and that and the other. Or the demands of our boss, our clients, our family and friends all add up to making life one big stress ball.

‘I’m stressed out’, ‘work is one big stress’, ‘I’m under too much stress’, ‘the kids are stressing me out’, these are all phrases that we are all too familiar with and it is also an acceptable part of every day life.

How Do I Define My Stress?

Stress is hard to define as it means different things to different people; however, one thing that is perfectly clear to all of us is that stress is a negative emotion, negative energy as opposed to positive.

Stress can be both physical and mental. Physical stress could be the result of a lack of sleep, or a poor diet and even an effect of an illness. Mental stress can be worrying about money, or how you’re going to survive retirement, or from experiencing a devastatingly emotional event such as the death of a family member, or being fired from work.

Our Natural Stress Response System

But did you know that much of our stress comes from less dramatic everyday routines. Obligations and pressures which are both physical and mental are not always that obvious to us and in response to these daily strains our body automatically invokes a stress response which floods your body with chemicals which increases your blood pressure, your heart rate, the blood flow to your muscles, your metabolism and your respiration. All of these responses are natural reactions so that our bodies are ready to react quickly and effectively under high pressure situations, termed fight or flight. Now whilst a stress response is useful in true emergency situations when you need to be on alert, it can considerably wear your body down when constantly active.

We are all continuously reacting to stressful situations, which is termed stress response, but without making adjustments in our lives to counter the effects. Stress can cause physical, emotional and behavioral disorders which affect our health, vitality and peace of mind; and of course it also affects our personal and professional relationships. Stress is also the key cause to many minor illnesses such as insomnia, headaches and backaches on top of the life threatening diseases such as high blood pressure and even heard disease.

It is also very true that every person handles stress differently, take for example a major life decision like changing careers, or moving house. I know some of you are cringing at the thought, but I also know that some of you would relish the thought. Whatever may be overwhelming to some people might actually be seen as a welcome change to others. An even simpler example is sitting in traffic, some people find this too much to tolerate tooting their horns and screaming out for more coffee, whilst others just take it in their stride maybe with the help of a little music, or a happy thought.

So what’s the answer? Well, aside from the inexhaustible amount of drugs available to reduce stress, which include free side effects I may add, there’s one very simple and natural way to reduce stress that takes 10 to 20 minutes of your day and has no side effects, meditation.

Our Natural Relaxation Response System

Earlier I mentioned that the secret to reducing your stress is by making adjustments in your life to counter the effects of stress, well this is done by evoking a relaxation response within you.

A relaxation response is a state of deep rest that is the opposite of the stress response. The relaxation response brings your body back into balance by deepening your breathing, reducing the stress chemicals in your body, slowing down your heart rate and relaxing your muscles. It also increases your energy, improves your focus, relieves headaches and other aches and pains, heightens your problem solving skills and boosts motivation and productivity and the best news is that with a little practice anyone can gain from these benefits.

Recommendations

As many of you out there are new to meditation and I am certain that there are also many of you who don’t want to get into depth of how to meditate or what form of meditation to use and want a quick head start, I would recommend you begin with an affordable audio meditation. I use several and one that is particularly good for stress relief is Totally Tranquil by Holothink and you can pick up a free ten minute demonstration by clicking on, or copying and pasting this link into your browser: http://holothink.com/hg/?a=V1L0R1YlpM

also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all – with a little practice – anyone can reap these benefits.

deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.

a state of deep rest that is the polar opposite of the stress response. this is known as Just ten or twenty minutes a day of meditation will bring relief from chronic stress and also increase your tolerance to it.

Remember, each person handles stress differently. Some people actually seek out situations which may appear stressful to others. A major life decision, such as changing careers or buying a house, might be overwhelming for some people, while others may welcome the change. Some find sitting in traffic too much to tolerate, while others take it in stride. The key is determining your personal tolerance levels for stressful situations. Stress can cause physical, emotional and behavioral disorders which can affect your health, vitality, peace-of-mind, as well as personal and professional relationships. Too much stress can cause relatively minor illnesses like insomnia, backaches, or headaches, and can contribute to potentially life-threatening diseases like high blood pressure and heart disease.

Stress can also be mental: when you worry about money, a loved oneÕs illness, retirement, or experience an emotionally devastating event, such as the death of a spouse or being fired from work. However, much of our stress comes from less dramatic everyday responsibilities. Obligations and pressures which are both physical and mental are not always obvious to us. In response to these daily strains your body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to you muscles. This response, is intended to help your body react quickly and effectively to a high-pressure situation.

With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. We are often so busy we feel there is no time to stop and meditate! But meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation as explained below can help you to overcome your stress and find some inner peace and balance.

Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of the transforming meditations found in the Buddhist tradition. This is a profound spiritual practice you can enjoy throughout the day, not just while seated in meditation.

Hi there,

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