May 08, 2019

what is stress and stress management



Recognizing stress overload:


Life is full of experiences and discoveries, deadlines and demands.
For many, this way of life can cause feelings of anxiety and stress.
Stress isn't always bad, however. In small doses, it can help motivate you to do your best and perform under pressure.
But when you're living in a perpetual state of emergency, your mind and body can pay the price and you can start to feel out of balance.

Stress is cumulative. Your early signs of stress may include headaches, irritability, nervous stomach or disrupted sleep.
Once you learn to recognize your own early warning signs, you will know that these symptoms are your body's way of telling you to slow down and find a way to the stress.
If you do not heed the warning, your stress and anxiety can continue to build and cause serious disruption emotionally, physically, academically and socially.
Stress can impact your relationships, your ability to concentrate or communicate, and it can have a negative effect on your immune system, making you more prone to illness.

The good news is that you can protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects.

Causes of stress

General causes
▪Threat
▪Fear
▪Uncertainty
▪Cognitive dissonance.

Specific cause of stress
 There are many causes of stress in life including:
▪Death: of spouse, family, friend
▪Health: injury, illness, pregnancy
▪Crime: Sexual molestation, robbery
▪Self-abuse: drug abuse, alcoholism, self-harm

▪Family change: separation, divorce, new baby, marriage
▪Sexual problems: getting partner, with partner
▪Argument: with spouse, family, friends, co-workers, boss
▪Physical changes: lack of sleep, new work hours
▪New location: vacation, moving house
▪Money: lack of it, owing it, investing it
▪Environment change: in school, job, house, town, jail

▪Responsibility increase: new dependent, new job
Other stress indicators at work include:
▪Poor communication between teams
▪Bullying
▪Lack of feedback on performance
▪Value and contribution
▪Technological change
▪Lack of clarity of roles and responsibilities
▪Dissatisfaction with non-monetary benefits
▪Working long hours
▪Boring and mundane work
▪One day-off incidents
▪Uncomfortable workplace
▪Lack of training.


Common effects of Stress 

Stress affects many aspect of our lives. You may experience mental, behavioral, physical and emotional symptoms. While these symptoms are common during stressful times, people with anxiety disorders may experience them in absence of a stressful experience. Effects include

On your body: Headache, muscle tension or pain, chest pain, fatigue, change in sex drive, stomach upset, sleep problems, frequent illness

On your emotions: Anxiety, restlessness, lack of motivation or focus, irritability or anger, sadness or depression, forgetfulness, feeling overwhelmed, insecurity.

On your behavior: Over or under eating, angry outbursts, drug/alcohol use, social withdrawal, sleeping too much or too little, relationship conflicts, crying spells, avoidance/procrastination.

What is the difference between anxiety and stress?

Stress is the normal physical response that you have when you are faced with a challenge.
Anxiety, on the other hand, is a different condition altogether and is more similar to constant fear. It often occurs for no identifiable reason.
For some people, worry and anxiety can become overwhelming and disrupt their quality of life.
Excessive and lasting bouts of worry may reflect an anxiety disorder and will require different treatment.

Stress management 

Stress management is an important skill and it is worth taking the time to figure out what works best for you. Taking care of your mind and body can go a long way toward managing your stress level and help restore yourself to balance. Here are some suggestions.

♦Get enough Sleep
♦Eat a healthy diet. Sugar and processed foods can make stress worse.
♦Exercise regularly. Find movement you enjoy that allows you to release tension.
♦Learn deep breathing/relaxation techniques
♦Pay attention to negative self-talk.
♦Meditate, for example with Mindfulness-Based Meditation.
♦Find Quiet Places to Study
♦Practice saying "no" to situations and people that add stress to your life
♦Get a massage
♦Talk with a friend or someone you trust
♦Limit your Caffeine intake.
♦Avoid using Alcohol or Other Drugs in an attempt to relieve stress.
♦Manage your time and energy -- you can prioritize your "to-do" list based not only on time but on your energy for the task.
♦Laugh! Watch a funny movie or try Laugh Yoga.
♦Take time for relaxation, fun and hobbies. How about music or dance lessons, yoga or crafts

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