Stress

Positive & Negative Stress

Many people need some stress to optimize their performance

And up to a point,stress can help us to pull out the stops

However too much stress,particularly if it is continuous,can cause serious health problems

Although many people still think of stress as wholly negative,it can, in fact either be positive or negative

Stress is energy that is generated by change and can range from something as minor as getting out of bed in the morning to a major event such as giving birth or bereavement Potentially anything can make us stressed. In general the greater thenumber of events that happens to us in a given time - say a year, and the higher the combined rating - the more likely we are to suffer a physical or emotional stress response.And of course, a stress-related illness such as indigestion,heart pain or irritable bowel syndrome will add to the pressure

Stress is a Natural Response to Fear

The stress reaction is a natural response to fear

It prepares the body for fight or flight

It follows that if we are in a constant state of fear,we are in a constant state of stress

And that can make us ill.This is called stress-related illness

When faced with a stressful situation - the brain and then the body respond in increasing production of certain hormones such as Cortisol & Adrenaline.These hormones lead to changes in heart rate,blood pressure,metabolism and physical activity designed to improve overall performance

We all recognize the physical effects of adrenaline - our hearts begin to pound so that the maximum amount of blood is being pumped round our bodies to make them ready for action.The rate at which we breathe increases so that our blood carries the maximum amount of oxygen to our muscles to make them work efficiently.Our blood pressure increases so that our essential organs are well supplied with blood.Blood vessels in our skin and internal organs constrict,diverting blood to our muscles,making us ready to run.Our pupils enlarge so that we can see both what is frightening us and a clear path to get away from it.The blood sugar rises steeply,providing the large amount of energy we will need if we have to fight with,or flee from an adversary

A certain amount of stress is not all bad as it helps us to meet challenges and stay motivated.But when stress levels rocket,our ability to cope is disruped.Fewer than 20% of people are effective in the face of crises such as fires and floods

Living in the 21st century means that we feel more stress than any member of the human race has ever felt.We live in a success-oriented society where it is impossible to escape from competitiveness and the desire to succeed.We suffer from stress because we have evolved a long way from from the time when stressful situations could be resolved by fighting or fleeing.Yet adrenaline is being pumped into our bodies and makes us ready to do both.Our bodies are swithched on,but our instincts to run or face the enemy are repressed.The resulting tension and frustration promotes futher stress,and a vicious circle is set up that my develop into physical and mental illness

Stress Rating

Death of Spouse 100 / Divorce 73 / Marital Separation 65 / Prison term 63 / Death in the family 63 / Personal injury or illness 63 / Marriage 50 / Losing a job 47 / Marital reconcilliation 45 / Retirement 45 / Illness of family member 44 / Pregnancy 40 / Sexual Problems 40 / New baby 39 / Business readjustment 39 / Change of financial circimstances 38 / Death of a close friend 37 / Change in work 36 / Increased Marital argument 35 / Large morgage / loan 31 / New responsibilities at work 29 / Children leaving home 29 / In-law trouble 29 / Outstanding personal achievement 28 / School or College ends or begins 26 / Trouble with boss 23 / Change in School or College 20 / Change in social activities 18 / Change in sleeping habits 16 / Holiday 13 / Christmas 12 / Minor law violation 11

Stress - The Killer of our Times

Negative stress is one of the most self-destructive phenomena of the modern living environment and one of the biggest causes of illness & disease

Stress comes from anxiety, fear, guilt and pressure.It is basically a self-evident inability to cope, accompanied by a deterioration sense of self-worth.It indicates a state of anxiety, frustration and fear which can sometimes lead to an unexplained sense of terror

Stress is the opposite of Calm

The Opposite of Relaxation

It is a measure of how unfit we are at the mental level

The inability to cope with stress, directly affects our sense of well-being and happiness

Physical results of stress show up in a thousand different ways

Stress erodes Confidence and causes illness and Self-Destructive Behaviour

Like Eating more,Drinking more Caffeine or Alcohol or makes us Smoke more

It can cause Headaches, Migraines, Earaches, Toothaches

Chest pains, Heart Palpitations, High Bloodpressure

Digestive problems such as - Stomach ache,Spastic Colons, Irritable Bowl Syndrome (IBS), Dypepsia & Peptic ulcers,Constipation & Diarrhoea

Skin Rashes - Eczema (dermatitis) & Itching (pruritis)

It interfere with our sleeping patterns and

Causes us to take more medication for all the symptoms

Stress causes us to Breathe wrongly due to the fact that when we are stressed we hold our breaths or breathe unevenly

Stress can lead to an inability to Speak coherently and the inability ot Remember facts

And lead to a Tiredness, that is not in proportion to our workload

It can also effect our Appetite and cause us to gain or lose weight There are other major diseases that may be aggravated by stress such as - Arthritis Asthma & Diabetes.Research has also shown that when we are stressed, we are more susceptible to infection - particularly from viruses

Certain stress-related problems specific to women include Menstrual disorders, Pelvic pain, Sexual difficulties, Premenstrual tension, Unwanted hair growth and disturbances of the Ovaries leading to a failure to Ovulate

It also can cause poor Concentration,and result in us to be easily Distracted and often to Over-react to people and events

The worst effect of stress is Behavioural. It can make us Negative in our attitude and in our emotional reaction towards others

It can lead to us Losing our patience, and become Angry and Short-tempered

The stress of modern living is not going to go away,so our only hope is to change our attitude to it.In other words, to live with stress,we need to decide what is causing it and if our responses to stress are sensible.If they are not - they will prevent us from coping and taking control.Some people are more susceptible to stress than otherss,but with some training and practise most of us can learn to handle it

The cause of all stress can be reduced to 3 Sources

We need to learn to cope effectively with stress and it's effects.Different people have different levels of tolerance.The cause of all stress can be reduced to 3 main sources

1. People Around you - who cause you to become emotionally stressed

2. External Events - which cause you to become physically stressed

3. Lifestyle RelatedIissues - that cause you to be psychologically stressed

If you can examine these 3 main causes of Stress, you will find that they all have to do with the way your mind reacts to stress

Solutions

The key to deal successfully with stress starts with pinpointing the root of your stress

It is the mind that is the root of all stress

Everyting that causes us to feel stressed, comes from the mind - our reaction towards it .Guilt, pressure,ego,vanity, ambition, fear or frustration - all originate in the mind

You cannot always change people's behaviour towards you

You cannot always change all events that happens

And you cannot always change physical circumstances in which you find yourself

BUT

you can change Your Responses and Reactions to them

There are many ways to transform the mind and learn to cope with stress

Often the hardest thing about stress is recognizing it

If you are feeling stressed - there is every reason to be optimistic that you will be able to over come it There are several simple and effective things you can try to reduce and overcome stress

It is a very satisfying feeling to handle stress confidently and once you have done it, you will feel stronger and more confident that you will be able to do it next time

Too much to do ?

It does not have to be this way

Learn to prioritize and make lists

1. What must I do ?

2. What should I do?

3. What can wait?

4. What needn't I do?

Only tacle the first tow - let the rest wait !!!!

Six other sure-ways to manage or cope with stress

1. Generate a sense of Mental Calmness

Slow down your reaction to people, events and circumstances that cause you stress

e.g Every time something stimulates anxiety and makes you reach for the phone, put it back immediately.Count to 10 and give yourself a day to respond

2. Learn to reverse negativities in your life

You can reverse your view of everyone who causes you to stress

e.g Think of all the difficult people in your life who causes you grief as wish-fulfilling jewels, brought into your life for you to practise patience and tolerance on

Think of every setback as being a blessing in disguise.This is the process of transformation which operates simultaneously at the Mental, Intellectual and even Spiritual levels.Do not expect instant success - it takes time

3. Try physical relaxation methods

If you look after your body, it will looks after you mind

e.g Deep Breathing.Take up simple yoga or chi kung or learn a few stretching excercises that can relieve you of physical aches and pains.You will be surprised how effective a simple excercise can be in reducing you stress levels

Have a body massage once a week - concentrating on the shoulders, neck and back

Have once a month a reflexology massage and

Occasionally treat yourself to the full works - Aromatherapy, Bach remedies, Mineral Therapy, Homeopathy,a Complete Detoxification and a full Pampering Regime

4. Create powerful and positive word 'Affirmation'

Think up short, powerful statements that continually enhance your confidence, build you up and convince you of Positive outcomes

Write it down and stick it up where you can see it

Iimportantly - repeat them like a 'Mantra' over and over again until you believe your own rhetoric

Be selective in your choice of words.Craft your sentences carefully and use the present tense.Only use positive words and make them believable

5. Try Mental & Creative Visualisation exercises

Picture yourself.Every day in Every way - I am getting better and better at Everything I do

6. Improve your Diet

How well we handle stress can be helped by how well we eat.People who eat a diet high in wholegrain breads and cereals,fruit & vegetables,and low in refined carbohydrates,sugar,caffeine and fat, show greater ability to cope with stress

Anti-Stress Diet

(Have every day)

An orange,fresh vegetables and dark green leaves for - Vit C,Folic Acid Selenium,Antioxidants

Fish,such as tuna,herring,salmon and salad oil on your salads for - Vit A,D,E & essential fatty acids for your brain,Zinc and Manganese for your immunity system

Half a pint of skimmed milk or 2 low-fat yoghurts for - Calcium

Unrefined carbohydrates like wholewheat bread,brown rice,porridge (3 portions) to keep the brain Serotonin levels u - provide mood-regulating B-vitamins and make you feel optimistic & positive

Onions,broccoli and tomatoes and drink Tea for - flavonoids,potent antioxidants that may help prevent cell death,ageing and cancer

Don't eat your largest meal after 8p.m - it may interere with a good night's sleep

Drink something hot and sweet - diet chocolate will do in bed and go to sleep listening to music or read a book

If you can cuddle up close to someone - it is the best antidote to stess and anxiety

Try these 10 easy exercises to Relax

1

Grip your hands very tightly so that your fingers dig deeply into your palms

Release

Feel the release of tension

***

2

Tighten your forehead and close your eyes

Contract your face into an ugly frown

Keep frowning until you can't go on any further

Release

Feel the tension lift instantly

***

3

Stretch your arms out horizontally, perpendicular to the ground

Stretch as far out, until you can stretch no more

Relax

Feel the body relax

***

4

Place your palms flat against a wall and then push

Keep pushing until you cannot push anymore

Release

Feel your arms release the tension

***

5

Open your mouth as wide as you can

Make a big O

Close it

Feel you facial muscles relax

***

6

Rub your hands together until they are warmed up

Then place them flat against your face

Close your eyes

Feel the relief

***

7

Lie on your back and put your feet up

Feel the blood rushing to your head

***

8

Lie completely flat with your back on the floor

Systematically flex and release every part of you

Start at the feet and move up through the legs

Then to the face and even you scalp

Feel the tension drain out of you completely

***

9

While on your back, breathe through your nostrils, slowly and deeply

Feel the abdomen expanding like a balloon

Then slowly breathe out through the mouth

Feel the abdomen flattening like a deflating balloon

Visualise fresh, energising 'Chi' flowing in

And old stagnant 'Chi' flowing out

***

10

On your back, close your eyes and begin to daydream

Think positive, pleasant thoughts

***

info source: Lillian Too-Discover Yourself