WAYS TO OVERCOME STRESS AND TO COPE WITH STRESS EFFECTS

     Stress can be dangerous to your health if you do not work to overcome stress or figure out healthier ways to cope with stress effects on you.Here are some common situations or events taking place in our day-to-day life creating stress.

ISSUES

Health Problems
     Diagnosis of a new disease, complications from a current illness, negative symptoms and aging. Even when someone close to you has health problems, it can increase your stress levels.

Monetary Problem

     Financial trouble is a common source of stress. Credit card debt, rent, the inability to provide for a family, or not being able to make ends meet can put a serious amount of stress on a person.

Big Life Changes
     The death of a loved one, getting pregnant and having a new baby, sending a child off to college, moving houses, and changing jobs are examples of major life changes that can be stressful. Even positive changes like retirement and getting married can cause a significant amount of stress.

Relationships Conflicts
     Arguments with a spouse, parent, or child can increase stress. When you live together, the stress can feel compounded.Problems among other members of the family, even if you’re not directly involved, can cause additional stress.

Emotional Problems
     Feeling unable to relate to someone or needing to express emotions but not being able to can weigh you down with additional stress.  Mental health disorders including depression and anxiety can only add to this emotional stress.

Beliefs
      Arguments about personal, religious, or political beliefs can challenge you, especially in situations where you can’t remove yourself from the conflict. Major life events that cause you to question your own beliefs can also cause stress.       This is especially true if your beliefs are different from those of the people closest to you.

Jobs Issues
      Research has shown that pressure and conflict from a job can be a major source of stress for many people.

Discrimination
       Feeling unwelcome because of your  ethnicity,race, gender, or sexual orientation, can cause long-term stress.

Location
      Troubled crime related places,unsafe neighborhoods, and safety concerns may lead to chronic stress.

Traumatic Events
      People who have suffered a traumatic event or life-threatening situation often live with long-term stress. This may result from a robbery, rape, natural disaster, or war. In many cases, they are actually suffering from post-traumatic                stress disorder (PTSD).The disorder is more common among women and also among veterans and abuse survivors.

war trauma

Smaller stressors such as long daily commutes, rushed mornings, and conflicts with colleagues can add up and become just as bad for your health as chronic stress.Identifying the causes of stress in your life is the first step in effective stress management. Then, you can begin to reduce their presence or cope with their effects.

daily traffic

EFFECTS

     Stress is an unavoidable part of life, but that doesn't mean you should ignore it. Too much untreated stress can cause potentially serious physical and mental health problems. Long term and high level stress is linked to several serious diseases and unhealthy situations, such as heart disease, cancer, lung disease, cirrhosis of the liver, weakens the immune system,  accidents, and suicide.It’s important to understand how stress can impact your daily life as well as your long-term health.

RELIEF

      In many cases, stress is fairly manageable. With some patience and a few useful strategies, you can reduce your stress, whether it's family stress or stress at the workplace.Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning these ways of overcoming, relieving or reducing stress like help cut down on other related unhealthy behaviors such as over-eating or frequent consumption of alcohol. Also, bear in mind that some people, especially those with serious psychological issues and a history of abuse, may experience feelings of emotional discomfort doing this techniques. Although this is rare, if you experience emotional discomfort doing this, stop what you're doing and consider talking to your doctor or mental health provider.

    Relaxing the Body and Mind
Try refocusing your attention on something calming and increasing awareness of your body. Repeating words or suggestions in your mind to relax and reduce muscle tension. For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one. Relaxation isn't just about peace of mind or enjoying a hobby. It also decreases the effects of stress on your mind and body,helping you cope with everyday stress and with stress related to various health problems, such as cancer and pain. . Relax and enjoy time with family and friends.

   Listening to Music and Nature sound
Listening to relaxing classical music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress. Try listening to ocean or nature sounds.think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing. It may sound cheesy, but they display similar relaxing effects to music.

   Reaching out  Emotional support
Get emotional support and stay connected  by talking with your partner, friends, or family members. It may help to know that your experience is typical.If you're down, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle. A reassuring voice, even for a minute, can put everything in perspective.
 
    Talking Yourself Through It
Talking calmly to yourself can be the next best thing to do if calling a friend is not an option. Don’t worry about seeming crazy—just tell yourself why you're stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be under control.

     Eating the Right Foods
Try to eat nutritious foods and limit sweets during a day. As tempting as it may be, consuming large amounts of unhealthy foods can contribute to decreased energy levels, not to mention feelings of guilt later on.A proper diet and stress levels are closely related. Unfortunately, it’s when we have the most work that we forget to eat well and resort to using sugary, fatty snack foods as a pick-me-up. Plan ahead.Try to choose alternative options like whole grains, fruits and vegetables filled with cancer-fighting antioxidants are always good, and lean meats during your day. Still enjoy desserts , but keep it in moderation.  Fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress. A tuna sandwich really is brain food.

    Finding Humor
A good laugh may help diffuse household tension and lighten your mood. In fact, researchers found that even the anticipation of laughter can decrease cortisol levels in the brain.Try watching a favorite comedy with your partner or a friend.Listening to a friend's jokes or a baby’s laughter can also be infectious.Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy.

   Drinking Tea
Instead of coffee or energy drinks, try green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming and soothing effect on the nervous system.A large dose of caffeine causes a short-term spike in blood pressure and may cause your hypothalamic-pituitary-adrenal axis to go into overdrive.

    Exercising
Make a point of getting out of the house for some exercise every day.Exercise doesn't necessarily mean power lifting at the gym or training for a marathon.Exercise, plus a change in scenery, can calm frayed nerves and boost your mood. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation.Doctors suggest that good cardio exercise like walking for thirty minutes a day getting your blood moving will release endorphins improving your mood almost instantaneously and help ease stress.Research shows that physical activity reduces the hormones cortisol and adrenaline, which are linked to stress. Additionally,  exercise can also reduce fatigue and sharpen alertness,

    Getting Enough Sleep
For all we know stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This vicious cycle causes the brain and body to get out of whack and only gets worse with time.  Turn the TV off earlier, manage your time, and do your best to get into bed and be sure to get a healthy amount of rest. It may be the most effective stress buster.

    Managing time
Being overwhelmed with extra commitments can impede your daily responsibilities. Be sure to practice saying "no" and avoid overcommitting. Don't be afraid to ask for help.  Some other suggestions for relieving stress involving making lists of things that needs to be done. Separating what someone wants to accomplish from what they have to accomplish can help them get a handle on tasks. Try to accomplish small tasks each day leading up to your “big day.” Small things like choosing your dress can be stressful if done last-minute.

    Meditating
Calm your frazzled nerves and silence negative thoughts with some simple mindfulness exercises. Meditation, a type of mindfulness practice has been linked to decreased cortisol levels and anxiety. It may also improve sleep.To try it, find a quiet space , even if just for a few minutes. Sit comfortably, close your eyes, and focus on your breathing or bodily sensations. If worries crowd your mind,  gently refocus without judging yourself. From yoga and tai chi to meditation and Pilates, these systems of mindfulness incorporate physical and mental exercises that prevent stress from becoming a problem in the first place. Try joining a class.

     Taking a Deep  Breath
Practicing proper breathing techniques also helps to relieve stress. This includes taking deep full breaths and letting them out slowly.The advice “take a deep breath” may seem like a cliché, but it holds true when it comes to stress. Deep breathing oxygenates your blood, helps center your body, and clears your mind.

    Thinking Positively
Thinking positively all the time is not always possible however when you feel stressed,try to stop take a few deep breaths and try to think of something positive, then work on putting an end to this unhealthy behavior.

Practicing this lists of techniques can reduce stress symptoms by:

a) Slowing your heart rate
b) Lowering blood pressure
c) Slowing your breathing rate
d) Reducing activity of stress hormones
e) Increasing blood flow to major muscles
f) Reducing muscle tension and chronic pain
g) Improving concentration and mood
h) Lowering fatigue
i) Reducing anger and frustration
j) Boosting confidence to handle problems

Don't let stress bring you down! Follow this helpful tips to stay happy and healthy So let us get started on de-stressing our life and improving our health.



NOTE:
All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.