Stress – Tips to reduce stress

In today’s fast paced culture that we live in, there is a non stop influx of deadlines, financial pressures, relationship issues and health problems. All this results in excessive mental stress. So the big question today is how to deal with stress and anxiety? Here is a video which gives you few tips on how to beat stress.

Stress - Dealing with workplace stress.

With the changing corporate atmosphere workplace related stress seems to be increasing day by day. Due to the high global competition, expectation and standards have been set high which has also resulted in increased work hours. A recent survey shows that 65% of the workers complained with stress related issue and desired to learn ways of dealing with stress in their day to day life.
Here are some tips that would help you to handle stress at your workplace.
1) Learning to take mini breaks – Studies has shown that a 5 minute break for every hour of work is useful. You can use this time to take a deep breath and have some cool water, this will help you to refresh for the next hour of work without feeling fatigued. Mini breaks such as this would help you more than the long break as you don’t lose your focus and concentration.
2) Organizing and prioritizing your work – Work related stress can be controlled with proper time management. Avoid unnecessary breaks, gossips and other distractions. Try to avoid your personal call, chats and personal mail during work hours. Just focus on your work and never stay extra hours in office.
3) Learning to say “NO” – At times you are over burdened new projects and it is at this time that you would have to walk up to your superiors and let them know that you cannot take any more new projects until the existing ones are complete. Don’t be a meek, instead stand your ground and convey your point.
4) Listening to soft music while working - This might not be suitable for certain jobs but will definitely work for the rest. Make sure the volume is low and it does not hinder your or your colleagues. Try using ear plugs as this will cut off the other background noise and will help you to feel more focused.
5) Coming out of fear of performance – Always try to do work to the best of your ability and don’t expect praises from your managers.

Stress - Symptoms of stress

Stress is caused due to some external factors like work, financial problems, being busy and not getting time for other personal stuffs, major changes in life or sometime due to family problems. Sometimes it self generated by having unrealistic expectations, negative talks, perfectionism or pessimism.
Here are some of the symptoms of stress, though not all are caused due to stress some are due to medical problems that one is facing.

1. Inability to concentrate: Difficulty with concentration is a symptom that can arise from both physical and psychological or emotional problems
2. Poor judgment: Caused due to lack on concentration.
3. Seeing only the negative side of things: People suffering from this like to wallow in their own self pity and hate the world.
4. Memory problems: Not able to remember something important.
5. Anxious or racing thoughts: Anxious about the result of anything. Example: Job interview, a game being played and others
6. Constant worrying: Worrying without a reason. Sometimes worrying instead of finding the solution for the problem they are in.
7. Moodiness: Depressed most of the time.
8. Eating more or less: Some people have the habit of having too much of food to beat stress, while others skip their meals thinking of the problems that they are in.
9. Aches and pains in different parts of the body.
10. Irritability or short temper
11. Frequent diarrhea or constipation
12. Too much or too little sleep.
13. Agitation, inability to relax
14. Nausea, dizziness
15. Isolating yourself from others: Considering yourself inferior to others or staying from the crowd as you don’t feel comfortable.
16. Procrastinating or neglecting responsibilities
17. Chest pain, rapid heartbeat
18. Feeling overwhelmed
19. Taking drugs, cigarettes, or alcohol to relax: Some find this a way to relax and get over stress, but not realizing that they are causing more harm to their health and creating more stress for themselves.
20. Loss of sex drive: They seem to lose interest in having sex.
21. Sense of loneliness and isolation
22. Depression or general unhappiness
23. Nervous habits
24. Frequent colds

Too much of stress is damaging and there are lots that you can do to reduce it.

Stress- How to Deal with Stress

Stress is one of the major issues faced by many of us. Sometimes it may seem that there is nothing one can do about ones stress level with the never ending bills, your career or family responsibilities or your income. But the fact is that you can control your life and that is the simplest way to beat stress. You will have to take charge of your emotions, your environment, your thoughts, your schedule, your time at work and your family. Maintain a balanced work and family life. This is also the foundation for stress management.
Stress produces numerous symptoms which may vary from person to person, some find a decline in their physical health and for some it may lead to depression. It all depends on how you cope up with things. Some would take the unhealthy ways to cope with stress like smoking, drinking too much, watching television or sitting in front of the computer for long hours , taking drugs, sleeping too much or too less, over eating or sometime taking it on other by shouting or physical violence. All these may reduce your stress for a short period but in the long run it will lead you to much bigger issues.
The best ways to get over stress is to try some of the points below
1. Take control of the situation.
2. Try to express your feelings instead of suppressing it.
3. Certain situations needs compromise and be ready to compromise on those.
4. Manage your time.
5. Share your feelings with your family or friends.
6. Learn to forgive others and yourself.
7. Spend time with your family and pets.
8. Keep your sense of humor.
9. Eat healthy and exercise regularly.
10. Avoid alcohol, drugs and smoke.
11. Sleep well.
12. Always look at the positive side.

Stress - Different types of stress

Stress is a feeling that's created when we react to certain events. This means that the body rises to a challenge and prepares to respond to a difficult situation by emphasizing the strength, stamina, and heightened vigilance. In a difficult situation, the brain prepares the body for defensive action, fight or flight response by releasing stress hormones. These hormones in turn increase the blood pressure and the body prepares to react to situations. With a concrete defensive action (fight response) of the stress hormones in the blood get used, resulting in reducing the effects of stress and anxiety symptoms. These hormones help us to run faster and fight harder. They increase heart rate and blood pressure, giving more oxygen and blood sugar to give strength to important muscles. They also help us by increasing our sweating to cool the muscles. They divert blood away from the skin to the core of out bodies, reducing blood loss if we have an injury. All this helps us to survive life threatening events.
There is a negative side of stress as well which can cause an adverse effect on ones thought process and behavior. During this state one can feel excitable, anxious, jumpy and irritable. With trembling and a pounding heart, we can find it difficult to execute precise, controlled skills. And the intensity of our focus on survival interferes with our ability to make fine judgments based on accepting information from various sources. We find ourselves more susceptible to accident and very difficult to make the right decision.
If you thought that the fight or flight response is triggered only by life threatening dangers then you have mistaken. On the contrary, recent research shows that we experience the fight-or-flight response even when we encountering something simple and unexpected. The situation does not have to be dramatic: People experience this response when frustrated or interrupted, or when they experience a situation that is new or in some way challenging. This hormonal, fight-or-flight response is a normal part of everyday life and a part of everyday stress, although often with an intensity that is so low that we do not notice it.