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How to Reduce, prevent, and Cope with Stress
It may seem that there¶s nothing you can do about your stress level. The bills aren¶t going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you¶re in control of your life is the foundation of stress management. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun ± plus the resilience to hold up under pressure and meet challenges head on.
In This Article:
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Identify sources of stress Look at how you cope with stress Avoid unnecessary stress Alter the situation Adapt to the stressor Accept the things you can¶t change Make time for fun and relaxation Adopt a healthy lifestyle Related links Authors Text Size
Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. This isn¶t as easy as it sounds. Your true sources of stress aren¶t always obvious, and it¶s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you¶re constantly worried about work deadlines. But maybe it¶s your procrastination, rather than the actual job demands, that leads to deadline stress. To identify your true sources of stress, look closely at your habits, attitude, and excuses:
Do you explain away stress as temporary (³I just have a million things going on right now´) even though you can¶t remember the last time you took a breather? Do you define stress as an integral part of your work or home life (³Things are always crazy around here´) or as a part of your personality (³I have a lot of nervous energy, that¶s all´). Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:
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What caused your stress (make a guess if you¶re unsure). How you felt, both physically and emotionally. How you acted in response. What you did to make yourself feel better.
Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
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Smoking Drinking too much Overeating or undereating Zoning out for hours in front of the TV or computer
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Using pills or drugs to relax Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems
Withdrawing from friends, family, and activities
Taking out your stress on others (lashing out, angry outbursts, physical violence)
Learning healthier ways to manage stress
If your methods of coping with stress aren¶t contributing to your greater emotional and physical health, it¶s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it¶s helpful to think of the four As: avoid, alter, adapt, or accept. Since everyone has a unique response to stress, there is no ³one size fits all´ solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
Dealing with Stressful Situations: The Four A¶s
Change the situation:
Change your reaction:
Avoid the stressor. Alter the stressor.
Adapt to the stressor. Accept the stressor.
Stress management strategy #1: Avoid unnecessary stress
Not all stress can be avoided, and it¶s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.
Learn how to say ³no´ ± Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you¶re close to reaching them. Taking on more than you can handle is a surefire recipe for stress. Avoid people who stress you out ± If someone consistently causes stress in your life and you can¶t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. Take control of your environment ± If the evening news makes you anxious, turn the TV off. If traffic¶s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. Avoid hot-button topics ± If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it¶s the topic of discussion. Pare down your to-do list ± Analyze your schedule, responsibilities, and daily tasks. If you¶ve got too much on your plate, distinguish between the ³shoulds´ and the ³musts.´ Drop tasks that aren¶t truly necessary to the bottom of the list or eliminate them entirely.
Stress management strategy #2: Alter the situation
If you can¶t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn¶t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.
Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don¶t voice your feelings, resentment will build and the situation will likely remain the same. Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you¶ll have a good chance of finding a happy middle ground. Be more assertive. Don¶t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you¶ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. Manage your time better. Poor time management can cause a lot of stress. When you¶re stretched too thin and running behind, it¶s hard to stay calm and focused. But if you plan ahead and make sure you don¶t overextend yourself, you can alter the amount of stress you¶re under.
Stress management strategy #3: Adapt to the stressor
If you can¶t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with ³good enough.´ Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
Adjusting Your Attitude
How you think can have a profound affect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.
Curl up with a good book. Learn to forgive. Get a massage. not a luxury. In such cases. Work in your garden. Many things in life are beyond our control² particularly the behavior of other people. Talk to a trusted friend or make an appointment with a therapist. the best way to cope with stress is to accept things as they are. Let go of anger and resentments.Source: National Victim Assistance Academy. Rather than stressing out over them. If you regularly make time for fun and relaxation. Play with a pet. Expressing what you¶re going through can be very cathartic. Stress management strategy #5: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude. Write in your journal.S. focus on the things you can control such as the way you choose to react to problems. As the saying goes. even if there¶s nothing you can do to alter the stressful situation. If your own poor choices contributed to a stressful situation. a serious illness. Nurturing yourself is a necessity. try to look at them as opportunities for personal growth. Light scented candles y y y y y y y Savor a warm cup of coffee or tea. you¶ll be in a better place to handle life¶s stressors when they inevitably come. or a national recession. Free yourself from negative energy by forgiving and moving on. you can reduce stress in your life by nurturing yourself. it¶s easier than railing against a situation you can¶t change.´ When facing major challenges. ³What doesn¶t kill us makes us stronger. Share your feelings. Department of Justice Stress management strategy #4: Accept the things you can¶t change Some sources of stress are unavoidable. Take a long bath. but in the long run. Healthy ways to relax and recharge y y y y y y y Go for a walk. Watch a comedy Don¶t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. You can¶t prevent or change stressors such as the death of a loved one. Call a good friend. Acceptance may be difficult. Sweat out tension with a good workout. reflect on them and learn from your mistakes. U. y y y y Don¶t try to control the uncontrollable. Listen to music. Accept the fact that we live in an imperfect world and that people make mistakes. Look for the upside. . Spend time in nature.
Keep your sense of humor. chocolate. Feeling tired will increase your stress because it may cause you to think irrationally. Connect with others. Eat a healthy diet.y y y y Set aside relaxation time. Don¶t avoid or mask the issue at hand. deal with problems head on and with a clear mind. This is your time to take a break from all responsibilities and recharge your batteries. cigarettes. a state of restfulness that is the opposite of the stress response. This includes the ability to laugh at yourself. nutritious meals throughout the day. and drugs. Regularly practicing these techniques will build your physical and emotional resilience. Make time for at least 30 minutes of exercise. and boost your overall feelings of joy and equanimity. Spend time with positive people who enhance your life. and keep your energy up and your mind clear with balanced. Self-medicating with alcohol or drugs may provide an easy escape from stress. so be mindful of what you eat. playing the piano. you¶ll feel more relaxed and you¶ll sleep better. Related Articles . Make time for leisure activities that bring you joy. three times per week. heal your body. soft drinks. Do something you enjoy every day. Start your day right with breakfast. or working on your bike. The act of laughing helps your body fight stress in a number of ways. A strong support system will buffer you from the negative effects of stress. whether it be stargazing. Include rest and relaxation in your daily schedule. y y y y y Exercise regularly. Don¶t allow other obligations to encroach. but the relief is only temporary. Reduce caffeine and sugar. Adequate sleep fuels your mind. Nothing beats aerobic exercise for releasing pent-up stress and tension. as well as your body. Learn the relaxation response You can control your stress levels with relaxation techniques that evoke the body¶s relaxation response. Get enough sleep. Physical activity plays a key role in reducing and preventing the effects of stress. and sugar snacks in your diet. Well-nourished bodies are better prepared to cope with stress. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. Avoid alcohol. By reducing the amount of coffee. Read Stress Relief: Relaxation Practices That Reduce Stress Stress management strategy #6: Adopt a healthy lifestyle You can increase your resistance to stress by strengthening your physical health.
and anxiety by improving your assertiveness. University of Georgia) Stress Management: How Do You React During Stressful Situations? ± Evaluate the way you react to stress and learn how to transform your negative responses. (American Psychological Association) Stress management strategies Assert Yourself ± Self-help modules designed to help you reduce stress. (Centre for Clinical Interventions) . depression. and coping with stress. Symptoms. (University Health Center. Causes. Symptoms. and Effects Quick Stress Relief How to Manage and Relieve Stress in the Moment More Helpguide Articles: y y y y Improving Emotional Health: Strategies and Tips for Good Mental Health Preventing Burnout: Signs.Understanding Stress Signs. (Mayo Clinic) Stress Management for Parents ± Stress management suggestions for stressed-out parents. (Centre for Clinical Interventions) Put Off Procrastinating ± Work your way through a self-help series on how to stop procrastination problems. reducing. and Coping Strategies Stress at Work: How to Reduce and Manage Workplace and Job Stress How to Stop Worrying: Self-Help Strategies for Anxiety Relief Related links for stress management General information about managing and coping with stress Managing Stress: A Guide for College Students ± Offers a total wellness lifestyle plan for managing. including fifty-two proven stress reducers. Causes. (Child Development Institute) The Road to Resilience (PDF) ± Learn how to increase your resilience. the trait that allows you to bounce back from adversity and stress.
A contributed to this article. others are still being researched and debated. What complicates this is that intuitively we all feel that we know what stress is.A. The stress response inside us is therefore part instinct and part to do with the way we think. (American Psychological Association) Strategies for Coping with Stress ± Offers twenty-four tips for reducing and coping with stress (Texas Woman¶s University) Melinda Smith. (University of Maryland Medical Center) Exercise Fuels the Brain's Stress Buffers ± Explains how regular exercise helps reduce and manage stress levels. Introduction to Stress Management A lot of research has been conducted into stress over the last hundred years.. and Robert Segal. This is the main definition used by this section of Mind Tools. These effects have rarely been observed in positive situations. humiliation or infection is detrimental. M. there seems to have been something approaching open warfare between competing theories and definitions: Views have been passionately held and aggressively defended. M. . The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is that stress is a condition or feeling experienced when a person perceives that ³demands exceed the personal and social resources the individual is able to mobilize. while that of failure. The stress of exhilarating. although we also recognize that there is an intertwined instinctive stress response to unexpected events. His view in 1956 was that ³stress is not necessarily something bad ± it all depends on how you take it. it's what we feel when we think we've lost control of events. and cognitive-behavioral techniques. including diet. During this time. as it is something we have all experienced. with a range of harmful biochemical and long-term effects. M. A definition should therefore be obvious«except that it is not.What Are Some Specific Stress Reduction Methods? ± Simple stress reduction suggestions. Some of the theories behind it are now settled and accepted.´ Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative. exercise.A. Stress is now viewed as a "bad thing". Ellen Jaffe-Gill. Last modified on: December 2008.´ In short. a great deal of further research has been conducted. and ideas have moved on. creative successful work is beneficial.. Since then. Definitions Hans Selye was one of the founding fathers of stress research.
In humans. There are very few situations in modern working life where this response is useful. They increase sweating in an effort to cool these muscles. Physical Techniques and Rational Positive Thinking will help you . Unfortunately. we are excitable. The intensity of our focus on survival interferes with our ability to make fine judgments by drawing information from many sources. His work showed that when an organism experiences a shock or perceives a threat. As well as this. jumpy and irritable. In the short term. Not only life-threatening events trigger this reaction: We experience it almost any time we come across something unexpected or something that frustrates our goals. With trembling and a pounding heart. we need to keep this fight-or-flight response under control to be effective in our jobs. They increase heart rate and blood pressure. our response is small and we often do not notice it among the many other distractions of a stressful situation. Job Analysis and Performance Planning will help you to get on top of your workload. When the threat is small. to the exclusion of everything else. Most situations benefit from a calm. We find ourselves more accident-prone and less able to make good decisions. They divert blood away from the skin to the core of our bodies. and help them stay efficient. anxious. delivering more oxygen and blood sugar to power important muscles. we look at some important techniques in each of these three groups. These help us to remain calm and effective in high pressure situations. While the emotionallyoriented skills of Imagery. In the long term we need to keep it under control to avoid problems of poor health and burnout. rational. In the rest of this section of Mind Tools. it quickly releases hormones that help it to survive. controlled skills.Fight-or-Flight Some of the early research on stress (conducted by Walter Cannon in 1932) established the existence of the well-known ³fight-or-flight´ response. these hormones focus our attention on the threat. as in other animals. if any. reducing blood loss if we are damaged. you need to take. In this state. so you can decide what action. and help us avoid the problems of long term stress. we can find it difficult to execute precise. This actually reduces our ability to work effectively with other people. these hormones help us to run faster and fight harder. controlled and socially sensitive approach. this mobilization of the body for survival also has negative consequences. Managing Stress There are very many proven skills that we can use to manage stress. All of this significantly improves our ability to survive lifethreatening events. Keeping a Stress Diary or carrying out the Burnout Self-Test will help you to identify your current levels of stress.
Was this article helpful? Spread the Word: Where to go from here: Join Mind Tools Download and Print Newsletter Next Article . Finally. To read this. it also discusses: y y y y y Long-term stress: The General Adaptation Syndrome and Burnout The Integrated Stress Response Stress and Health Stress and its Affect on the Way We Think Pressure andPerformance: Flow and the µInverted-U¶ These sections give you a deeper understanding of stress. Warning: Stress can cause severe health problems and. in extreme cases.an important technique for understanding the most important sources of stress in your life. which has many more articles on stress management. Click here to find out more about the Stress Management Masterclass and here to visit the Stress. While these stress management techniques have been shown to have a positive effect on reducing stress. can cause death.change the way you see apparently stressful situations. As well as covering this material in more detail. the article on Anger Management will help you to channel your feelings into performance. they are for guidance only.Com site. and readers should take the advice of suitably qualified health professionals if they have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise. The first of these articles shows you how to keep a stress diary .MindTools. helping you to develop your own stress management strategies for handling unique circumstances. click 'Next article' below. This is a much-abridged excerpt from the µUnderstanding Stress and Stress Management¶ module of the Mind Tools Stress Management Masterclass. Other relevant destinations are shown in the "Where to go from here" list underneath.
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and mind for the strength needed for whatever is about to occur. An athlete will experience the strength that comes form eustress right before they play a big game or enter a big competition. Continue to: Other Types of Stress . it will experience eustress. The mind is not comfortable with this routine. Chronic stress affects the body for a long period of time. and craves the familiarity of a common routine. Hyperstress. but it passes quickly. This is one of the types of stress that the mind and body undergoes when the normal routine is constantly adjusted and altered. the major types of stress can be broken down into four different categories: Eustress.Types of Stress So. This is the type of stress experienced by someone who constantly faces moves or job changes. Eustress can also apply to creative endeavors. the body will eventually return to its normal state. Acute Stress Acute stress is the type of stress that comes immediately with a change of routine. If the event or danger passes. It is an intense type of stress. and Distress. Distress Distress is one of the negative types of stress. and will increase the heart rate and blood pressure to increase. eustress kicks in to bring them the inspiration they need. Eustress Eustress is one of the helpful types of stress. There are actually two types of distress: acute stress and chronic stress. Eustress prepares the muscles. When the body enters the fight or flight response. Because of the eustress. The eustress prepares the body to fight with or flee from an imposing danger. Hypostress. to make sure that everything is OK Chronic Stress Chronic stress will occur if there is a constant change of routine for week after week. This type of stress will cause the blood to pump to the major muscle groups. heart. What is the definition for eustress? It is the type of stress you experience right before you have the need to exert physical force. they immediately receive the strength that they need to perform. what are the major types of stress? While there are many subcategories of stress that are being treated today. When a person needs to have some extra energy or creativity. Acute stress is the body's way of getting a person to stand up and take inventory of what is going on.
When it occurs frequently it affects health .7. pH Reference Range 7. Understanding Stress Human body is a complex organization of various tissues and each Thesystem of it should function properly and in a coordinated way. When stress occurs regularly it cause harm to body.It can cause adverse effect in future Stress Can Have Positive Effects .45 .Can You Believe it? Discover the Basics of Stress Many would find it difficult to define stress. Table 1: Physiological range of certain blood parameters Analysis 1. This article on stress covers y y y What is 'Milieu Interior or Internal Homeostasis'? Will adapting to the hostile environment helps in tackling stress? What is the effect of hyperthyroidism? We can define stress as a normal physiological response of the body to situations or stimulus which are perceived as 'dangerous' to the body.Related Articles Discover the basic of stress Find out if you are stressed Beware! Stress Could Cause Serious Long-Term Effects Post Traumatic Stress Disorder: Has the Past Come Back to Haunt You? Dealing with physiological stress response Is your work stressing you? Find out the better way to deal with Adolescents stress .Technically this team work is called 'Milieu Interior or Internal Homeostasis'. Moreover it has to function within the physiological limits which are very restricted and narrow (see Table: 1). Stress is nothing but a normal physiological response of the body to situations or stimulus which are perceived as 'dangerous' to the body.both physical and mental. Stress can affect anyone at anytime in some point of life. Stress can affect anyone and everyone at some point of time in their life.36 .
These actions are coordinated by hormones". y y y y y y Diversion of the blood from less vital to more vital organs. Soon the hormonal and energy stores get exhausted. It is just to show how narrow the physiological limits are. The initial step is taken by the Hypothalamus of the brain which secretes Adrenocorticotrophic releasing Hormone ARH). Physiology of Stress When a person is exposed to a 'dangerous' situation his body gets ready to face it. But if this happens repeatedly. . Formation of more glucose from non carbohydrate substances. To put it in a nut shell -"The mind feels the danger and the body tackles it. Bicarbonate Oxygen saturation Glucose 21 . Increase in the blood pressure to supply blood efficiently. Increase in the heart rate to supply more blood quickly. the following adjustments are done.6 . species. Increase in the respiratory rate to get more oxygen from the atmosphere. The mind gets disturbed by the fact that the threat is there. the body is well geared up and it tackles the situation.27. The coordination between the two is disturbed. If the exposure is hazardous then the body prepares itself to face the situation .5 m mol / l Normally > 97% 3.the reason being its 'Internal Homeostasis'and hence its normal functioning should not be affected. situations and stimuli. Now these two hormones work together to see that the body gets more energy by providing more oxygen and glucose. Once the trigger is gone the hormonal levels drops and the body returns to normal.2.6. 3. Some of the exposures are rewarding and certain others are hazardous. It needs more energy for that. Breakdown of glycogen stores in liver and muscle to get more glucose. This response is called the Fight or Flight response. This response is to make persons cope with the situation successfully.The body keeps experiencing the above mentioned 'adjustments'. The extra energy is got by the 'Fight or Flight' response. But the body is too tired to handle it. ARH stimulates the adjacent pituitary gland to secrete Adrenocorticotrophic hormone (ACTH). This in turn stimulates the adrenal glands which are situated on the kidneys to secrete Adrenaline and Cortisol. The body has to function within this narrow limits maintaining Internal Homeostasis. So at the end of the response. The human body is exposed everyday to different person. 4. The vital link between the mind and the body is lost and the person suffers. For these things to occur.8 m mol / l The normal physiological range of a few blood parameters is given above. then all the hormonal levels are persistently high not allowing the body to come back to normal .
Causes of Stress Stress is a normal physiological phenomenon. When the trigger is repetitive. It is caused by exceptionally stressful conditions in which the person feels helpless. but also animals. y y y Workplace stress Stress at home Financial stress Beware! Stress Could Cause Serious Long-Term Effects The long term and short term effects of stress on the body manifest itself irrespective of the age groups. So 'Undue or Unrelieved Stress' is the right term when we discuss about the pathological aspects of stress. The effects of stress affect not only man. 'Undue or Unrelieved Stress' can occur in any person in whom the normal 'Fight or Flight' response is overdone. Short Term Response or Acute Stress Acute stress is the normal physiological 'Fight or flight response'. then it becomes pathological. It is also called 'Post traumatic stress disorder'. It can occur as a short term response. The effects will be present only till the person is exposed to transient trigger. The persistent stressors could be any one of the following. like y y y y Natural calamities War Rape Death of beloved ones Prolonged Response or Chronic Stress We define stress due to a prolonged response as chronic stress when the trigger is persistent or repetitive not allowing the body to come back to normal by keeping the stress hormones at the higher level. The trigger could be y y y y y Hunger A narrow miss of an accident A competitive exam A job interview A short lived illness Delayed Response This is a separate entity. delayed response or a prolonged response. prolonged or unanticipated. This article throws light on: y y y What are the functional adjustments which are responsible for the short term effects of stress? What are the symptoms of post Traumatic Stress Disorder? Will misunderstanding with the spouse result in stress? .
then it becomes pathological. During this response certain functional adjustments occur in the body.The few functional adjustments which are responsible for the short term effects are y y y y y y Diversion of the blood from less vital to more vital organs. psoriasis. but also animals. arthritis . Short Term Effects of Stress When a person encounters a threat. This is a physiological response seen in all persons exposed to stress. Increase in the heart rate to supply more blood quickly. his body gets geared up to handle it by the 'Fight or flight' response. When the trigger is repetitive. the outcome is more or less the same. Formation of more glucose from non carbohydrate substances.Stress is a normal physiological response of the body to hostile environment. Increase in the blood pressure to supply blood efficiently. the body returns to normal. transient effects are the short term effects of stress. These functional adjustments responsible for the stress effects on the body. Though the stress factor may be different in different age groups. Breakdown of glycogen stores in liver and muscle to get more glucose. Stress can affect children. Increase in the respiratory rate to get more oxygen from the atmosphere. prolonged or unanticipated. The immediate. persisting or the long term effects of stress are the pathological responses. transient or the short term effects are the normal physiological responses whereas the delayed. manifest themselves with an array of signs and symptoms which include y y y y y y y y y y y y y y Palpitation Chest pain frozen shoulder Cold clammy skin with gooseflesh Flushing and feeling of warmth Breathlessness Dry mouth with difficulty in speaking and swallowing Abdominal discomfort Aggravation of Peptic Ulcer Loose stools Increased blood glucose levels. Headache. The effects of stress on the body can be categorized into short term and long term effects irrespective of the age groups. The effects of stress affect not only man. These immediate. back ache and neck pain Depletion of energy stores Flare up of diseases like eczema. adolescents and adults. When the threat no longer exists. These changes persist till the threat exists.
If the person fails in the exam. Some irreversible physiological damages of the brain and related stress physical symptoms like organ damage are caused by these substances. Let us take the same example. When he has to study a lot. He gets . sugar and cholesterol Stroke due to similar reasons Weight loss Exacerbation of allergies including asthma Irritable Bowel disease Ischemic Bowel disease like Crohn's disease Decreased sexual drive Sleeplessness Even when the stress factor is absent some of these physical and physiological effects of stress persist unless steps are taken to treat them. if he is not able to cover all the topics or if he finds the topics very tough. the body keeps secreting the stress hormones and their blood levels remain continuously at a higher level and hence the associated functional adjustments. then preparation for the exams acts as a trigger for stress. then the trigger is gone and he is relieved of the physical effects stress and his body returns to normal state. If he is able to complete all the topics and if he is able to understand what he studies.y y y y y y y y Difficulty in concentrating Memory disturbances Sleeplessness Decreased sexual drive Loss of appetite Anxiety Depression Outbursts of anger We can take the example of a guy appearing for a competitive exam for a job. Long Term Effects of stress When the stress factor is persistent or repetitive. The affected person undergoes either some or all of the above mentioned symptoms with their severity based on his susceptibility. he loses the opportunity of getting a job and a financial security. The manifestations could be y y y y y y y y y y y y y Chronic head ache Mood swings Anxiety disorder Substance abuse Memory disturbances Heart attack due increased blood pressure. The body now experiences stress with extra burden due to the side effects of the persistently high stress hormones. The stress factor persists as he is jobless and has financial insecurity.
it will affect the relationship with spouse and other family members. it will affect the performance. If it is in the work place. worse to worst. Women are affected twice more than men. physiological or psychological problems. no matter where it affects. So stress. If stress is in the house. Even if he learns to live without a job some of the above mentioned conditions like substance abuse may persist. so that the person can lead a normal and productive life.affected by the above mentioned symptoms. . Stress if not relieved. It is this persistence of the response that matters. Studies show that stress is responsible for 70% visits to doctors and is the reason for 85% of the serious illnesses. Post Traumatic Stress Disorder Post traumatic stress disorder is a delayed reaction to an exceptionally stressful situation or a life threatening event where the person feels helpless. After a dormant period the person re-experiences the past traumatic events as 'flash backs'. bad to worse. The body tries to overcome stress by certain physiological adjustments. The symptoms include y y y y y y y Psychological numbing Amnesia of certain aspects of the stressful event Inability to experience pleasure Isolation Reduced interest in activities Sleeplessness Agitation Stress symptoms: Effects on Physical and Mental Health Stress can affect anyone from children to adolescents to adults. may change the person's life from good to bad.If the body succeeds. This article tells you in detail regarding: y y y What are the possible dangers that will occur if stress is not relieved? Learn more on symptoms of stress Will long term stress result in heart attack? Stress is a normal physiological response of the body to a hostile environment and symptoms of stress are manifestations of this response. it will affect the studies. or dreams and tries to avoid any stimuli or situation which reminds of the past trauma. If the body succeeds. The affected person may develop physical. then after sometime the physiological adjustments and the stress symptoms revert back to normal. Stress can affect anyone from children to adolescents to adults. no matter what age group it affects. then after sometime the physiological adjustments and the stress symptoms revert back to normal. The body tries to overcome stress by certain physiological adjustments . should be tackled. If it fails the physiological adjustments and the stress symptoms persists. He may not be able to lead a normal life. If it is in the educational institution.
The functional changes are physiological changes and are the reasons for signs and stress physical symptoms to be manifested.Tips for Reducing Stress and Anxiety Symptoms How Do I know I Am Stressed? Stress' Physical symptoms and signs form a long and an exhaustive list. The signs and symptoms of stress could be physical. Post Traumatic Stress Disorder: Has the Past Come Back to Haunt You? Post traumatic stress syndrome or post. It is not necessary that all the symptoms should be present in the affected individual. It varies with the type of stress whether it is acute. Formation of more glucose from non carbohydrate substances. Increase in the blood pressure to supply blood efficiently. The delay can be as long as 6 months . The signs and symptoms of stress are manifestations of the functional adjustments that happen in the body. The above mentioned functional changes manifest both stress physical symptoms and stress psychological symptoms. Same day appointments are available from private doctors in London. chronic or delayed. Increase in the respiratory rate to get more oxygen from the atmosphere. Usually a combination of all the three occurs. It is recommended that if you are experiencing signs of stress you should visit a doctor for a thorough examination as soon as possible. The changes that occur are y y y y y y Diversion of the blood from less vital to more vital organs. Increase in the heart rate to supply more blood quickly.traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event.traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event. This disorder has gained significant attention during the past few years. Breakdown of glycogen stores in liver and muscle to get more glucose. physiological or psychological. This article informs you more on: y y y Will serious accidents results in post traumatic stress disorder? What are the behavioral changes caused as a result of post traumatic stress disorder? Can substance abuse be treated as a long term effect of post traumatic stress disorder? Post traumatic stress syndrome or post. Moreover the severity may not be same in all the persons exposed to similar kind of stress.
y y y The affected person should perceive the event as a dangerous one. Children The persons who survive the calamities or who witness those events get affected and start manifesting the syndrome after a couple of months. Causes of Post Traumatic Stress Disorder Post traumatic stress disorder follows an exceptionally stressful or a catastrophic life event after a dormant period. About 1% of adults suffer post traumatic stress disorder.e. Post . Post . The impact of the event is so much that the person who is affected.e. London Bomb Blasts Serious Accidents like train accidents and building collapse following earth quake Traumatic death of beloved ones . An affected person gets repeated recollection of the stressful event as Flashbacks or dreams.e.Gulf war Rape Terror . The manifestations of the disorder are seen after a couple of months. Effects of PTSD Many psychopathological conditions affecting adults and adolescents which were initially thought to be results of internal conflicts are now found to be due to a past stressful trauma. The affected person should feel helpless in response to the event.Rita War . Whenever a person perceives an event as a dangerous one. More researches are being done in this field. Parents. Post. Life partner. This disorder has gained significant attention during the past few years as more and more researches have commented on the short and long term effects of post traumatic stress disorder. The causative event usually is so severe that any normal person who experiences it gets affected. if the person experiences the stimuli. The stressful events could be any of the following.or even more.e.g. But when the stress of the event is very severe or the situation is such a one that could not be overcome or avoided it results in post traumatic stress disorder. the normal response would be Fight or flight. The person re-experiences the original trauma and gets affected both physiologically and psychologically and tries . If the person has a high anxiety trait. In spite of it. Post -Tsunami.g.g. The affected person should have high levels of anxiety trait. tries to avoid any stimuli reminding him of that past stressful event. The susceptibility and severity of affliction depends on the following criteria. the manifestation will be earlier and more severe.Vietnam war. with more anxiety and more arousal.Katrina. the manifestations become more severe. Similar statistics are not available for children and adolescents. 9/11. Post.g. y y y y y y Natural Calamity .
The changes could be y y y y y y y Psychological numbing Amnesia of certain aspects of the stressful event Inability to experience pleasure Isolation Reduced interest in activities Sleeplessness Agitation Short Term Effects of PTSD These effects are seen when the person re-experiences the past trauma as Flash backs or dreams. The short term effects of stress in PTSD are mostly physical effects. This article includes: y y y y What is the physiological effects of stress? How fight or flight response takes place? What is physiological stress response? Can increase in blood pressure be treated as a biological effect of stress? . y y y y y Head aches Stomach upset Chest pain Breathing difficulties Giddiness Long Term Effects These effects are seen for a longer period of time no matter whether the affected person reexperiences his past trauma or not. The long term effects of PTSD are y y y y y y y y Memory disturbances Alteration in the response to fear Depression Sleeplessness Anxiety disorders like phobias Poor self esteem Substance abuse Anti social behavior Physiological Stress Response: Its Effects on the Body In the present world more and more people are experiencing stress.to avoid such stimuli. Repeated Re-experiences cause a behavioral change in the person. The physiological effects of stress occur as a result of certain practical adjustments that occur in the body which are meant for the body to handle stress powerfully.
3. more expectations and more dangers and naturally. 4.7. This hormone stimulates the pituitary gland which is situated below the hypothalamus to secrete Adrenocorticotrophic hormone(ACTH). If this response to the physiological effects of stress is not there.6 .8 m mol / l If the internal homeostasis is disturbed. This is called 'Milieu Interior or Internal Homeostasis'. The internal environment includes the chemical substances and the pH. The physiological effects of stress occur as a result of certain functional adjustments that occur in the body which are meant for the body to handle stress efficiently. then certain compensatory adjustments take place.In the world of modern era. The optimal range is very narrow (Table1) and the body strive very hard to keep everything within these narrow physiological stress limits. 2.This hormone in turn stimulates the adrenal or the suprarenal glands situated on the top of the kidney to secrete the stress hormones namely the adrenaline and the cortisol.27. . there are more competitions.5 m mol / l Normally > 97% 3. then the person would succumb to the hostility of the environment. If the disturbing factor is stress. Human body is a complex organization of various systems which function hand in hand. all these lead to stress. These two hormones are responsible for the physiological effects of stress through the' fight or flight response' by making certain functional adjustments (Table2). pH Bicarbonate Oxygen saturation Glucose Reference Range 7. the hypothalamus situated in the brain (hypothalamus is concerned with the secretion and control of the different hormones of the body) secrete adrenocorticotrophic releasing hormone (ARH). both inside and outside the cells.6. All the functions are done only if the interior environment of the body is optimal.45 21 . Analysis 1. Stress can be defined as the normal physiological response of the body to any hostile situation or stimulus. then the body secretes certain stress hormones to tackle the situation with a response called the Fight or the flight response. The disturbing factor could be an infectious disease. Fight or flight response When the body is exposed to a stressful condition. Physiological Effects of Stress The physiological effects of stress are measures taken by the body to tackle the stressful condition.36 . a non infectious disease or simply any stress. Milieu Interior Living things especially humans are wonderful creations of god. Stress can affect anyone and it affects everyone at some part of their life.
run or ride a theme park ride. This is what individuals feel when they are frustrated. So what then are the characteristics of positive stress? . This is when people don't have the time to sit back and think creatively and most of the focus is only on dealing with immediate issues. Types of Stress Our lives can be impacted by four different types of stress. Next is distress which is a bad form of stress. Increase in the respiratory rate to get more oxygen from the atmosphere. When too much of this stress is present it results in anxiety and mental suffering. Then there is under-stress which is what happens when individuals don't have enough positive stress and this can actually lead to other problems. You will typically feel this form of stress when you want a exciting movie. Each of these can be both positive and negative stress. This response may even be triggered in our body during illnesses or traumas like bites and scrapes. Stress Can Have Positive Effects . The final type of stress is over-stress. However there are positive effects of stress. This type of stress response in our body helps provide a defense again infection. It is this type of stress that helps an individual feel motivated to finish a project or get a creative mindset to complete a task. This is what an individual feels after pushing themselves too hard for an upcoming deadline. Breakdown of glycogen stores in liver and muscle to get more glucose. Formation of more glucose from non carbohydrate substances. One of the best examples of positive stress is the fight or flight response that one receives in threatening situations. fearful or have unresolved anger. Increase in the blood pressure to supply blood efficiently.Can You Believe it? When many think of stress they think only of the negative effects that come with it. Boredom and hopelessness are two effects of this stress and as a result people can be less motivated to be creative. There is good types of stress that can actually be healthy for your body. To understand the negative and positive effects of stress you should first learn about the four different types of stress. There are also positive ways to relieve stress that allow you to help cope with your bad stress. Increase in the heart rate to supply more blood quickly. The first of these is eustress which is the type of positive stress.Table 2: Functional adjustments or the biological effects of stress y y y y y y Diversion of the blood from less vital to more vital organs.
Characteristics of Positive Stress Not all stress is bad. Negative Stress Natural Stress Relief Technique ± Absolutely no side effects!!! Natural stress management techniques provide a desired relief to people who are in stress. leave during a threatening or dangerous situation and make necessary lifestyle changes. These natural stress reliefs are said to be devoid of dreadful side effects. and 85% of serious illnesses. fear. worry. Many discoveries and creative solutions that an individual comes up with will be the result of positive stress.. When it comes to feelings such as anxiety. the positive effects of stress are something that can help motivate individuals to accomplish something good. or read on to learn how you can relieve stress through various techniques. your work performance. Natural stress management techniques provide a desired relief in these patients. Natural Techniques Natural stress reduction techniques can be categorized under the following headings. change their schedule. This phenomenon causes a few reversible changes in our body like increased heart rate. pain or anger then these are linked to negative stress and this is what many people associate stress with. Positive stress can even help a person to take up a new job. increased blood pressure. Click here to see some natural stress relief products. Stress can affect anyone at anytime in some point of life. increased metabolism and energy release. There is no escape from stress. muscle tension etc. . Though there is a long list of drugs to handle stress the list of their side effects is equally long. These natural stress reliefs are said to be devoid of dreadful side effects. Positive stress helps an individual to make any necessary changes in their lives. So what exactly is the difference between positive and negative stress? Continue to: Positive vs. good and useful. However. There are positive effects of stress and it has its own unique characteristics. One must learn how to handle it. Basically the positive stress is something that is products. This article contains more information on: y y y Which are the three components of yoga that are used for stress relief? Find out how lifestyle changes and stress relief is related Will drinking plenty of water helps in overcoming stress? Stress can affect anyone and everyone at some point of time in their life. There is no single remedy for stress relief. Stress occurs when the normal "Fight or Flight" phenomenon of our endocrine system occurs more frequently. Stress is believed to trigger 70% of visits to doctors. So everyone is on the look out for natural stress relief techniques which are very effective and at the same time don't have many side effects. Stress can affect your health. your social life and your relationship with your family members.
Meditation Two methods need mention a) Meditation that needs focusing and b) Meditation that does not need focusing. Exercise increases blood flow to brain which supplies more oxygen and eliminates toxic materials including carbon dioxide and lactate. It takes the mind away from the source of stress and provides stress relief. Exercise helps in relieving the stress in the following ways. Yogic Breathing (Pranayama): One form of Pranayama is Nadi shodhanam in which alternate nostril breathing is done. Exercise produces Beta endorphin in our brain which relieves stress by providing a sense of well being. Meditation can be done separately also for stress relief. Yoga Stressed individuals have great amount of tension in their bodies. Yoga an ancient Indian practice helps in releasing this tension and aiding in deep breathing which provides more oxygen and eliminates the toxic carbon dioxide. It should be always done with empty stomach and one should never do it till exhaustion. They are the asanas. the crocodile pose (Makarasana) and the child's pose (Bal asana) are relaxation postures which help in dealing with stress. Exercise distracts us from the causes of stress. Pranayama should always be done in a suitable posture or asana in which the lung capacity is the highest and the muscle tension is lowest. It helps the body in getting more oxygen and eliminates the unwanted carbon dioxide. pranayamas and meditation. Meditation that needs focusing : The affected person focuses on any object or image or sound or any thoughts. Exercise relaxes tensed muscles. .y y y y y y y y Exercise Yoga Meditation Tai Chi Reiki Herbs Dietary adjustments Life style changes Exercise Exercise and diet are simplest of the remedies for stress. y y y y y The adrenaline store gets exhausted and results in relaxation. It should always be done with the help of a teacher. Three components of Yoga are used for stress relief. Deep breathing itself is a good exercise. Yogic postures (Asana) : The corpses pose (Savasana).
Bach Rescue remedy: The formula was found by Dr. Catnip: It helps in calming the nervous system and treating the digestion problems. It is gaining popularity because of its active role in reducing stress.Rei means "free passage" and ki means "universal energy" It involves transfer of energy from a practitioner to the patient to increase the body's natural ability to heal itself through the balance of energy. It controls the irregular heart beat. The hands are the tools of healing in Reiki. The basic principle involves leverage of the joints through coordination of relaxation rather than increased muscle tension.It relaxes nervous system and helps in good sleep. Passion flower: The flavinoids in it acts as a sedative and anti oxidants and relieves stress and anxiety. It is done for about 20 minutes everyday in the morning and evening. 5.Meditation that does not need focusing : Transcendental meditation is one form of meditation that does not need focusing. Chamomile: Used as immunostimulant. During the process the fluctuating mind gradually becomes still and attains a state of "Restful alertness". 4.It contains a combination of 5 flower essences for relieving stress and reducing fear and tension. 2.The position in which the hands are placed important. St John's Wort: It inhibits the enzyme mono amino oxidase and helps in relieving stress. The list includes: 1. sleeplessness. Hops: Its tranquilizing properties are useful in the treatment of sleeplessness and irritability. Hypnosis Hypnosis as a relief method for stress has gained considerable credibility in recent years. the sleeping pill . Reiki incorporates of most of the other alternate therapies like spiritual therapy. Tai chi Tai chi or Tai chi chuan is a Chinese martial art meant for health and longevity and how to deal with stress. Rhodiola: It regulates the heart beat. This improves the internal circulation and it is believed that over a period of time it reverses the physical effects of stress. . meditation. But most prefer no barrier to the therapy. Reiki Reiki is a Japanese art of healing. Tai chi means 'Supreme ultimate boxing 'or 'Boundless fist'. Kava Kava: It is a herb of Indonesian and Polynesian islands which is used to relieve stress. 10. Hypnosis for anxiety and stress is clinically proven and is an effective long term solution for stress related conditions. detoxifies the body and provides new vitality. 7. tranquilizer and helps in digestion. 6. In the treatment of stress Kava Kava is the latest in the list while Valerian is the oldest. It is done by sitting comfortably with the eyes closed. 8. Reiki can be done through clothing.Edward Bach in 1920's. 3. Herbs Herbal treatment always has a significant chunk of followers. Reiki practitioners impart energy through a particular pattern. Valerian: It is similar to diazepam. Scullcap: It acts on the nervous system and stabilizes the mood. This induces deep relaxation. aroma therapy etc. anxiety. 9.
Wrong and bad postures causes stress in the body by inhibiting the flow of energy and by accumulating toxic products inside. Some of the popular and useful stress relief techniques are y y y y y y y y Yoga Meditation Aromatherapy Hydrotherapy Deep breathing Biofeedback Progressive muscle relaxation Music Therapy Yoga Yoga is a 5000 year old Indian concept for the relaxation of body and mind. the person lies flat on his tummy with face downwards and remains still without moving (resembling a crocodile under water). Among the different asanas the following are very popular. Researches done so far prove the effectiveness of these techniques in stress reduction. This article on stress reduction covers: y y y How effective are various reduction techniques? How 'pranayama' helps in reducing stress? How meditation and stress reduction is related? Stress is the leading health disorder in United States. It is very important for such people to handle stress properly. By performing yogic postures there is a free flow of energy in and out of the body which helps in the proper functioning of the body and the subsequent relief of muscle tension. Though the classical Yoga has 8 components. All kinds of body aches are said to be due to bad posturing and the subsequent accumulation of toxic products in the body. only 3 are used in the stress reduction. Various stress reduction techniques are practiced to reduce stress. They are Postures or asanas Asanas can be considered science of body physics. Makarasana or Crocodile Posture In this posture. Yoga means Union or Harmony. It relaxes the muscles and keeps the mind away from distraction. various stress reduction techniques will help them to reduce their stress. . Some of the very old principles which were forgotten for years are being revived and followed. It is very much useful in women suffering from premenstrual tension.Are you stressed? Check out the top reduction techniques More and more people are subject to stress in the present day because of several reasons.
it is one of the toughest asanas to perform and the most effective one also for relaxation. Meditation The third component is meditation. the body gets ready for the next step. Meditation Though meditation means Contemplating or focusing.Bal asana or the Child's pose In this posture. In Nadhi Shodhanam .In this technique the person holds his nose with his right thumb and ring finger and breathes through the two nostrils alternatively by releasing the pressure of the thumb and the ring finger alternatively. . Steps of performing yoga y y y y Take the guidance of an able teacher during the initial few days Select a proper posture or asanas. According to Yoga there are 14 nadis or channels and prana or lives flow through them. the person takes control over his breathing. Among the numerous asanas. (Different mudras are used for other purposes like meditation also). By these asanas the different endocrine glands are put into alert. the person emulates a dead person. Though it appears very simple. By doing this. Pranayama Prana' means life and 'ayama' means control. The technique of using the hands by assuming different postures is called mudra. Meditation that needs focusing y y y y Sit comfortably with a straight erect spine Focus on any object or sound or image or any thought Take deep breaths slowly Do this for about 30 minutes By doing this the person's mind focuses on a particular object and thus gets rid of all the thoughts and worries. one of the popular methods deep breaths are taken by holding the nose with the right thumb and ring finger and releasing the pressure alternatively. there is relaxation of back muscles. This helps in free flow of energy in and out of the body. The most popular and the simplest one is the 'Nadi shodhanam'. Do pranayama. There are different types of pranayama. By meditating the mind loses focus of the stress inducing factor and there is relaxation of mind. With proper posturing and pranayama. the person assumes the posture of the fetus inside the uterus by curling forwards. the meditation. The mind focus gets shifted away the stress inducer and this gives a feeling of relief. Savasana or the Corpse pose In this posture. the Makharasana or the crocodile posture. the bal asana or the child's posture or the Sav asana or the corpse posture are quite popular. there are types in which it is not required. By doing pranayama. It means channel purification.
y y y y y Sit comfortably Close your eyes Chant mantras ( for e. This helps in more oxygen entering in and carbon dioxide going out. OM) Take deep breaths Do this for 30 minutes twice a day There is relaxation of both body and mind. a person is able to go deeper in to his mind crossing all boundaries and attain a state of mental relaxation. Cortisol have an immune suppressive effect in your body. It is unique in the sense that there is no need for concentrating or focusing on any object. which are converted to cortisol in the blood stream. . The term 'transcendent' means 'going beyond' or 'crossing all limits. The amount of air entering and leaving the respiratory tract during each breath is 500 ml. The movement should me more in the abdomen than the chest Now exhale so that the abdomen goes inside like before Do this for about 30 minutes every da The word stress is derived from the Latin word "stringi". which means. The meditation is done twice a day for about 20 minutes by sitting in a comfortable position with eyes closed and chanting mantras. Stress can be defined as follows: Definition of Stress : 1 In medical terms stress is described as.Meditation that does not need focusing Transcendental Meditation This is a unique meditation technique first described by Maharishi Mahesh Yogi. the mind progresses through three levels of relaxation starting from y y y Restful alertness Deep relaxation Transcendental consciousness in which the mind has crossed all mental activities. "a physical or psychological stimulus that can produce mental tension or physiological reactions that may lead to illness. The steps of deep breathing are y y y y Sit comfortably with a straight back Take a deep breath. In this method there is no need for concentration on any object." When you are under stress. With this meditation. Deep breathing This method is based on the concept that the ill effects of stress are due to retention of toxins like carbon dioxide and lactate and in adequate oxygen to provide energy. By deep breathing this is increased to 1500 ml. By performing transcendental meditation. "to be drawn tight". your adrenal gland releases corticosteroids.g.
2. Acute stress Acute stress is usually for short time and may be due to work pressure. while that of failure. or similar things. Many times you do not know in advance and the stress periods may be sudden. disorganized. However. the body is put to extra work resulting in "wear and tear". positive or neutral. Types of Stress Three types of stress may be distinguished: 1. Sometime we know in advance that doing a certain thing will be stressful. chest pain and heart disease . but we are willing to doing that. Stress is not always necessarily harmful. excessive or prolonged stress can be harmful. "stress is not necessarily something bad ± it all depends on how you take it. creative successful work is beneficial. But you are willing to face those challenges. The stress of exhilarating. stomach problems. while planning a vacation to a hill station you know that it would be stressful at certain times. For example. For example. In other words. increased physical activity. searching something but you misplaced it. meeting deadlines pressure or minor accident. humiliation or infection is detrimental. stress is a feeling experienced when a person thinks that "the demands exceed the personal and social resources the individual is able to mobilize. over exertion. Acute Stress Acute stress is common in people who take too many responsibilities and are overloaded or overworked. Hans Selye said in 1956. You should know your level of stress that allows you to perform optimally in your life. Passing in an examination can be just stressful as failing. Stress disturbs the body's normal way of functioning. In this process. Symptoms of this type of stress are prolonged tension headaches. . Most of us experience stress at one time or another. The situation may not be under your control.Another Definition of Stress According to Richard S Lazarus. back pain." Stress can be therefore negative." Your body tries to adjust to different circumstances or continually changing environment around you. Without stress. Too much stress is harmful. there would be no life. These people are generally in positions of importance at their workplace and stressful lifestyle is inherent in them. hypertension. your body is stressed. muscle aches or body pain. People often work well under certain stress leading to increased productivity. Symptoms of this type of tension are headaches. Some persons have habit of worrying unnecessarily. rapid heartbeat. Stress is unique and personal. A situation may be stressful for someone but the same situation may be challenging for others. always in a hurry and never in time. arranging a world level symposium may be challenging for one person but stressful to another. migraines.
family members or friends or neighbors. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. near relative or friend. o To train your staff and take work from them. pick-pocketed or share market. o Not sufficient money to raise your standard of living. Causes of Stress at Work o To meet out the demands of the job. o Children's behavior or disobedience. o Working overtime and on holidays. For example. worried about the illness of your father. chronic illness and successive failures in life. 2. o Support you receive from your boss. o To produce new publications if you are in research area. or even years. It is very harmful to their health. months. If this situation continues for a long time. Chronic stress is a prolonged stress that exists for weeks. o To control staff under you. Causes of Stress Whenever our body feels something not favorable. o Change of place or change of city or change of country. o Hyperactive children. Causes of Stress at Home o Death of spouse. o To meet out deadlines. . This stress is due to poverty. o Pregnancy or birth of a new baby. family. o Not sufficient money to meet out daily expenses or unexpected expenditure. then it tries to defend itself. There are several causes of stress. o To give new results. o Injury or illness of any family member. o Argument or heated conversations with spouse. Look at the following causes of stress. 1. o Moving house.3. or worried about your loans or similar things. worried about your job security. o Excessive work pressure. broken or stressed families and marriages. o Children's educational performance. then our body is working overtime. you are under stress when you are worried about something. You may be under stress due to several causes. o Your relationship with colleagues. o Separation or divorce from partner. o Loss of money in burglary. Chronic Stress This type of stress is the most serious of all the 3 stress types. o Marriage of self or son or daughter or brother or sister. worried about your children. colleagues and juniors. o Sexual molestation.
social threats. 16. blaming. o Lack of sleep. The Hole represents stress in your life. There is a fourth. The first three stress management strategies are the most common. 13. 3. The Ocean represents your external environment. The Boat represents you. ust like there are a myriad of different symptoms of stress. 17. But the boat has a hole in the bottom and every time you go out on the ocean.your current ability to move around and deal with the world around you and the element of change. o Threats: physical threats. Work against will.nature. financial threat. o o o o o o o . yelling. but we'll get to that in a minute. 7. I've come up with four major categories of stress management strategies. the way things are. 6. 4. you begin to take on water. There are basically three strategies you could employ in this scenario. 14. Bailing the Water 15. Examples in real life of bailing would be anger. Harassment.New work hours. ther Causes of Stress o Fear. intermittent or continuous. Promotion or you have not been promoted or your junior has superseded you. The fourth stress management strategy is what I am proposing as the right solution. sexual activity and violence. Sexual molestation. o Somebody misunderstands you. A common example in real life of plugging the hole would be going into depression mode. This is the equivalent of trying to relieve the pressure by trying to KEEP OUT change in the system. Change of job. screaming. 5. 3Ignoring the Problem 10. Let's address each of the three stress management strategies briefly. This is the equivalent of trying to relieve the pressure by trying to PUSH OUT the energy from the system. etc. Argument or heated conversations with co-workers or boss. and causing the body to sleep more so less consciousness gets in. On the more innocuous side would be things like exercise and talking with friends. 2Plugging the Hole 9. there are likewise a myriad of different ways we as human beings have learned to deal with or "cope" with stress. o Uncertainty.where our body literally shuts down the inputs into the brain by constricting the pupils so less light gets in. 19. venting. Plugging the Hole 18. As I've thought about it. 1Bailing the Water 8. Imagine you live on an island and you have a small sail boat that you use to get between two islands. the things you can't control. 11. other threats. o Setback to your position in society. 12. change. let's use an analogy. To make this a bit easier to understand.
Ignoring the problem comes in many varieties.able to handle more without breaking down. 28. plugging or ignoring. But even when our threshold is exceeded. and instead go back to work on internal alignment. 25. A Better Way 26. We increase our system's threshold of tolerance. So what is the lasting solution? What is "True Stress Relief?" 29. 23. Ignoring the Problem 22. excessive entertainment or excessive shopping are all examples of Ignoring the Problem. As we turn our focus inward and take on the challenge of regular internal alignment. 30. John developed a model called the Divine-Align-Shine model as a way of visually organizing the principles. and writers of ancient and modern times. excessive eating. sustainable practices we can apply in our daily lives to more effectively deal with the stresses and struggles of modern life and to more fully realize the benefits of deliberate growth. plugging or ignoring the leak. alcohol. 31. We literally become more tolerant of change and stress. All of these three stress "coping" mechanisms provide temporary results and can be either healthy or unhealthy depending upon the use. practices and the overall process of . John Groberg writes on a wide variety of topics related to personal and spiritual growth. they just relieve some of the pressure temporarily and have to be resorted to again and again as the pressure just keeps coming in like the unlimited ocean water.it is to build a bigger. if we allow it to happen instead of resorting to bailing. stronger. a re-organizing of a system at a higher level of existence. we can take a breakdown in life and use it as a re-creation. But none of them really solve the problem. more water tight boat that is capable of handling more "stress" in the environment without having to resort to bailing. They do not GROW the capacity of the system to handle stress and change. a re-building. what we do is create in ourselves a "system" or "boat" that has increased capacity to handle change and stress. 27. His articles draw out principles of personal and spiritual growth common to the world's ancient wisdom and spiritual texts as well as many of the great philosophers. but often we become indiscriminate in our blocking and go into isolation mode trying to reduce and eliminate sources of input. By Choice. poets. To stick with our row boat analogy. These principles are then put to the test in his own life with an emphasis on simple. 32. The process is incremental. This is the equivalent of watching for dolphins while your boat fills with water. we don't go from a small sailboat to a battleship in one single makeover.usually we just let our attention get distracted because we're too fearful of keeping it where it needs to be to fix the problem. but each time we do the internal work prescribed in this site. in order to "deal with" or "cope" with the negative that we've already let in. Now.20. Drugs. 21. His slogan is Grow. The problem with all of these mechanisms is that they leave unchanged the system's capacity for handling change in the environment.often positive sources of input. They are all just distractions from the problem of a sinking boat. We all have to learn to say NO to the less important. we strengthen and grow our boat. Other examples might be saying "No" to new commitments and shutting down new opportunities because we can't handle what we've already got to process. 24.
. Have you ever been really. Both these things are vital to relieving stress. You haven't started and you don't know how to start (I'm sure we can all relate to this from college). or foods that rip all contents of nutrition out. stress is usually some type of mixture between the two. For example. His writings are cataloged and organized on his website.it helps you think more clearly.it gives you more energy. Two . http://johngroberg. These things have been helpful to me for relieving stress (long term). you're anxious because you don't know if you will finish on time and may suffer the consequences. However. try out the following things. Second of all. By exercising. really stressed? You'll often find that you are half-frustrated. First of all. Frustration happens when we think of irritating thoughts of the present moment. How can we prevent stress? Although there are many reasons why we get stressed. you have a 20 page essay due in one week that was assigned 3 months ago. you are allowing more oxygen to flow through your body. This can be anything from feeling like you can't finish a task in the expected time that's coming up or constantly worrying about something bad that's going to happen. This does two things. two of the biggest emotions contributing are frustration and being over anxious. and half-anxious. Eating Healthy Studies have shown that if you eat junk food. This can be anything from not being able to solve a problem or not being able to get what you want currently. Anxiety comes from worrying about the future. Exercise Exercising always helps me relieve stress mainly because I'm not focused on the problem at the moment. it will deeply affect your feelings and emotions. Instead of cramming your system down with soda. you're frustrated because you don't know where to begin. One .personal and spiritual growth. To prevent stress.com where contact information is available.
Sometimes it isn't that we have many issues. We need to focus on what matters to us. candy and the like. playing the "what if" game or. In some ways there are no easy answers to this situation. Psychological therapies have been developed just to deal with this issue. Perhaps the issue should be framed as one in which we quit cluttering our mind. Remember. In other words I was telling the clients they needed to clear their mind. When I used to do therapy I often would point out to clients that one of the big problems they were facing was that a bunch of issues in their lives had gummed together to make this big blob from which they could not get a clear picture of what was happening and what was needed. Everything had melted together.coffee. We need to break our patterns. When you're desperate. Perhaps we start catastrophizing about something that has happened. . our emotional patterns. We can actually paralyze ourselves. the desperation clouds the mind which makes it tough to stop being desperate. I would say. Being angry or scared or frustrated isn't evil. the more positive you will become. When we're constantly needy. seeing bad things cascading out of a single event. Perhaps we start attacking ourselves because we should be handling a situation better and we think of other ways we have failed. You don't function as well doing physical demands as you would not being under the influence.including people. You've probably heard the phrase. Maintain a Positive Attitude If you see a positive in every negative situation. or angry or scared it is like being under the influence of a drug. if we are looking back. We start second guessing ourselves. "I can't think straight. When our self esteem is low we become very dependent on the approval and praise of others. Whatever you tell your mind. begin feeding yourself more fruits and vegetables. etc. Most people would agree that taking drugs clouds the mind. what we can do for others. Sometimes it feels like there are too many choices. you will have a hard time being stressed out. We can become desperate to gain this approval. it will carrying out that message. was to pull the strands out and separate them so that we could have a clear vision of what was really happening. what our strengths are. But staying there is destructive. The drugs cloud the mind which makes it difficult to get off of the drugs. what our resources are . However one can also make the case that clearing your mind is not as hard as we make it. or desperate. and our behavior patterns. This will help your body function a lot more smoother in pressure times. fries. and what we need to stop doing. our thinking patterns. afraid of making the wrong decision. That very feeling of desperation clouds our mind. In other words desperation isn't something from the outside but rather something we are creating ourselves and placing it in our minds and spirits. There might be just one issue but many facets to that issue. to stay more stress-free. Our job. focus on a peace of mind in the present moment rather than over expect yourself to be perfect for the future. Better nutrition equals less stress." That's a refection of a cluttered mind. the "if only" game. The more you can train your mind to stay positive in negative moments. cheeseburger.
and the result is increased fear. I have spoken across the country to people in business. if you are serious about clearing your mind. I have had six books published and did a six part series for Public Television. it¶s important to learn new and better ways of coping with the pressure. health care and education.Ed and PhD in Counseling/Psychology. I can do something. In the construct of clearing your mind less is better. Your emotions are contagious. Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work. How much time do you have? Are there other things you can focus on between now and that future time that might change the outcome. "What has to happen to me to make it a good day. "Layoffs" and "budget cuts" have become bywords in the workplace. Scott Sheperd I have a BA in Music (I am a jazz pianist) an MA in Mass Communication and a M. I have worked with people dealing with cancer and AIDS and other chronic illnesses. I don't have to do twenty things just one. "What can I do." That isn't. What one thing can I do?" That clears the mind. Get priorities straight. and higher levels of stress. figure out when. start off the day with the question. . You can learn how to manage job stress There are a variety of steps you can take to reduce both your overall stress levels and the stress you find on the job and in the workplace. uncertainty. These include: y y Taking responsibility for improving your physical and emotional well-being. the troubled economy may feel like an emotional roller coaster. My name is Dr. "So and so is driving me crazy. I have worked in substance abuse and with people who have had children and other loved ones die." I always respond. Since job and workplace stress grow in times of economic crisis. "What can I do to make today a good day. Coping with work stress in today¶s uncertain climate For workers everywhere. Get timelines straight. I'm not saying it's always easy but it's a clear picture . Every morning.We need to construct pictures in our mind that allow us to take control of our lives and clear our minds. The ability to manage stress in the workplace can make the difference between success or failure on the job." I like the image. "Why is he driving you anywhere? It's your car! Take back your keys. When I hear the phrase. The better you are at managing your own stress.something that is doable." It's. and stress has an impact on the quality of your interactions with others. the more you'll positively affect those around you and the less other people's stress will negatively affect you. If you start thinking such and such could happen. I have worked for over 30 years with people in tough situations ranging from high pressure jobs to terminal illnesses.
the better equipped you¶ll be to manage work stress without becoming overwhelmed. Taking care of yourself doesn¶t require a total lifestyle overhaul. Trouble concentrating y y y y y Muscle tension orheadaches Stomach problems Social withdrawal Loss of sex drive Using alcohol or drugs to cope Common causes of excessive workplace stress y y y y Fear of layoffs Increased demands for overtime due to staff cutbacks Pressure to perform to meet rising expectations but with no increase in job satisfaction Pressure to work at optimum levels ± all the time! Reducing job stress by taking care of yourself When stress on the job is interfering with your ability to work. Beyond interfering with job performance and satisfaction. both at home at work. Signs and symptoms of excessive job and workplace stress y y y y y Feeling anxious.y Learning better communication skills to ease and improve your relationships with management and coworkers. Even small things can lift your mood. try to get at . you¶ll soon notice a noticeable difference in your stress level. they can lead to bigger problems. Take things one step at a time. or manage your personal life. Warning signs of excessive stress at work When people feel overwhelmed. making them less productive and effective and their work less rewarding. or depressed Apathy. If the warning signs of work stress go unattended. When your own needs are taken care of. and as you make more positive lifestyle choices. and make you feel like you¶re back in the driver¶s seat. sharpening focus and relaxing mind and body. increase your energy. they lose confidence and become irritable or withdrawn. it¶s time to take action. For maximum stress relief. chronic or intense stress can also lead to physical and emotional health problems. Start by paying attention to your physical and emotional health. increasing energy. Get moving Aerobic exercise ±perspiring -is an effective anti-anxiety treatment lifting mood. care for yourself. you¶re stronger and more resilient to stress. Problems sleeping Fatigue. irritable. The better you feel. loss of interest in work.
it's much easier to keep your emotional balance. Reducing job stress by prioritizing and organizing When job and workplace stress surrounds you. Analyze your schedule. Low blood sugar makes you feel anxious and irritable.least 30 minutes of hear pounding activity on most days but activity can be broken up into two or three short segments. leading to better relationships at work. For more information. and daily tasks. On the other hand. responsibilities. Your growing sense of self-control will also be perceived by others as the strength it is. levels of anxiety. Make food choices that keep you going and make you feel good Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body. lift your mood and make you feel good. but there are simple steps you can take to regain control over yourself and the situation. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence. not lower. When you're sleep deprived. you can¶t ignore it. When you're wellrested. To learn more about food that have a calming effect. Time management tips for reducing job stress y y Create a balanced schedule. All too often. smoking when you're feeling stressed and overwhelmed may seem calming. Get enough sleep Stress and worry can cause insomnia. but nicotine is a powerful stimulant ± leading to higher. social activities and solitary pursuits. For more information. But lack of sleep also leaves you vulnerable to stress. Similarly. a key factor in coping with job and workplace stress. daily responsibilities and downtime. Avoid scheduling things back-to-back or trying to fit too much into one day. see Tips for a Good Night's Sleep. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities. Don¶t over-commit yourself. but too much can cause anxiety as it wears off. If you've . your ability to handle stress is compromised. eating too much can make you lethargic. we underestimate how long things will take. Drink alcohol in moderation and avoid nicotine Alcohol temporarily reduces anxiety and worry. see Making Exercise Fun. see Tips for a Healthy Diet. Try to find a balance between work and family life. All work and no play is a recipe for burnout.
Also try to get away from your desk for lunch. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways. and defuse tension and stress. whether at home. If you have something particularly unpleasant to do. You don¶t have to do it all yourself. Reducing workplace stress by improving emotional intelligence Even if you¶re in a job where the environment has grown increasingly stressful. productive. overcome differences. Break projects into small steps. If a large project seems overwhelming. The rest of your day will be more pleasant as a result. Even 10-15 minutes can make the difference between frantically rushing to your desk and having time to ease into your day. Social awareness ± The ability to sense. why not let them? Let go of the desire to control or oversee every little step. understand. Delegate responsibility. and tackle them in order of importance. repair wounded feelings. get it over with early. Stepping away from work to briefly relax and recharge will help you be more. Make a list of tasks you have to do. Make sure to take short breaks throughout the day to sit back and clear your mind. school. Try to leave earlier in the morning. and connect to others and manage conflict. Relationship management ± The ability to inspire.y y got too much on your plate. Plan regular breaks. Task management tips for reducing job stress y y y Prioritize tasks. Self-management ± The ability to control your emotions and behavior and adapt to changing circumstances. . It's about communicating with others in ways that draw people to you. Emotional intelligence in the workplace: Emotional intelligence in the workplace has four major components: y y y y Self-awareness ± The ability to recognize your emotions and their impact while using gut feelings to guide your decisions. make a step-bystep plan." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely. rather than taking on everything at once. If other people can take care of the task. you can retain a large measure of self-control and self-confidence by understanding and practicing emotional intelligence. Don¶t add to your stress levels by running late. not less. and react to other's emotions and feel comfortable socially. Do the high-priority items first. or on the job. influence. You¶ll be letting go of unnecessary stress in the process. Focus on one manageable step at a time. distinguish between the "shoulds" and the "musts.
Eliminate self-defeating behaviors . posture . You will be able to break habits that add to your stress at work ± and you¶ll even be able to change negative ways of thinking about things that only add to your stress. Developing the capacity to meet challenges with humor. read Five Key Skills for Raising Your Emotional Intelligence. tone of voice. Its not what you say but how you say it that impacts others ± for better or worse. Fortunately. you may end up with more rather than less stress. There is no better stress buster than a hardy laugh and nothing reduces stress quicker in the workplace than mutually shared humor. if the laugh is at someone else¶s expense.Reducing stress in the workplace with emotional intelligence The more emotional intelligence you have. facial expression. To learn how to increase your emotional intelligence. Knowing what you are feeling will not only add to your self confidence and improve your self control but enhance your understanding of others and help you build more satisfying relationships. emotional intelligence is not something we¶re born with. the more stress you can avoid in the workplace. it¶s something we can learn and develop. gesture and touch. Reducing workplace stress by breaking bad habits As you learn to manage your job stress and improve your work relationships. you¶ll have more control over your ability to think clearly and act appropriately. Staying connected to your internal emotional experience so you can appropriately manage your own emotions. But. The skill set that enables you to acquire these capabilities can be learned but requires the development of emotional and nonverbal ways of communicating that include: y y y y y Learning to recognize your particular stress response and become familiar with sensual cues that can rapidly calm and energize you. Learning to navigate conflict by becoming a good listener and someone who can face conflict fearlessly with the expectation that differences resolved will strengthen the relationship. Learning to recognize and effectively use the nonverbal cues that make up 95-98% of your communication process including eye contact.
If someone that we admire remains calm. Make to-do lists and cross off items as you accomplish them. and you put undue stress on yourself by trying to do everything perfectly. If you feel stress building. set your clocks and watches fast and give yourself extra time. Try to think positively about your work. Just remember to reciprocate and help them when they are in need. If you can turn around these self-defeating habits. Improve communication . Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. y y y Resist perfectionism. or spend a few minutes meditating. or decision is ever perfect. Managers must act as positive role models. Find humor in the situation. and pat yourself on the back about small accomplishments. No project. find a way to break through with laughter. When you set unrealistic goals for yourself or try to do too much. even if no one else does. situation. If you¶re always running late. When you ± or the people around you ± start taking things too seriously. The act of talking it out ± and getting support and empathy from someone else ± is often an excellent way of blowing off steam and reducing stress. If you see the downside of every situation and interaction. Exercise does wonders for the psyche. file and throw away the clutter. just knowing where everything is saves time and cuts stress. you¶ll find employer-imposed stress easier to handle. Share a joke or funny story. If your desk is a mess. you¶ll find yourself drained of energy and motivation. Take a stroll around the block.Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. Do your best. Adapted from Quintessential Careers What managers or employers can do to reduce stress at work It's in a manager's best interest to keep stress levels in the workplace to a minimum. Cultivate allies at work. sit on a park bench. Flip your negative thinking. Plan your day and stick to the schedule ² you¶ll feel less overwhelmed. you¶re setting yourself up to fall short. Clean up your act. Talk it out. But even just finding a quiet place and listening to your iPod can reduce stress. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. it is much easier to remain calm ourselves ± and vice versa! There are also organizational changes that managers and employers can make to reduce workplace stress. and you¶ll do fine. All of the tips mentioned in this article are twice as important for managers to follow. Find Ways to Dispel Stress y y y y Get time away. avoid negative-thinking co-workers. take a break. Walk away from the situation. especially in times of high stress.
and Cope with Stress Preventing Burnout Signs.y y y Share information with employees to reduce uncertainty about their jobs and futures. and Coping Strategies More Helpguide Articles: y Finding the Best Job for You: Defining the Career That Works for You . Show that individual workers are valued. Cultivate a friendly social climate y y y Provide opportunities for social interaction among employees. Promote an ³entrepreneurial´ work climate that gives employees more control over their work. Causes. Provide opportunities for career development. Make management actions consistent with organizational values. not mean-spirited or petty. Clearly define employees¶ roles and responsibilities. ffer rewards and incentives y y y Praise good work performance verbally and institutionally. Prevent. Establish a zero-tolerance policy for harassment. avoid unrealistic deadlines. Consult your employees y y y y Give workers opportunities to participate in decisions that affect their jobs. Make communication friendly and efficient. Consult employees about scheduling and work rules. Be sure the workload is suitable to employees¶ abilities and resources. Symptoms. Related Articles Stress Management How to Reduce.
(Canadian Centre for Occupational Health and Safety) Stress in the Workplace: A Costly Epidemic ± Delineates the causes and costs of workplace stress and also includes ideas for coping with stress on the job. causes. (Portland Community College) Workplace Stress and Your Health ± Covers the dangers of work-related stress and what can you do about it.com) Managing Job Stress: 10 Strategies for Coping and Thriving at Work ± From a career advice and job-search site. describing stress management techniques for the workplace. and how management and employees can deal with workplace stress.y y Understanding Stress: Signs. (National Institute for Occupational Safety and Health) Stress at Work (PDF) ± Advisory booklet offers help and advice for anyone dealing with job and workplace stress. and effects of stress in general and on the job. gives suggestions for gaining control over some aspects of one¶s job. (businessballs. employee-centered site providing a wealth of strategies for reducing workplace stress. (American Psychological Association) Managing Job Stress ± Readable. (Job Stress Network) . Includes warning signs of stress (to the left of the article). Causes. Symptoms. (Acas) Workplace Stress ± Describes the signs. (Fairleigh Dickinson University) Managing and reducing job stress Stress Management ± Document by England¶s Chartered Management Institute covers job stress management and quick stress reduction tips. (Quintessential Careers) Stress in the Workplace ± Workplace stress from the employee¶s point of view. and Effects Quick Stress Relief: How to Manage and Relieve Stress in the Moment Related links for job and workplace stress General information about stress at work STRESS « At Work ± Highlights current knowledge about the causes of stress at work and outlines steps that can be taken to prevent it. (Web MD) Work stress tips for employers and managers Reducing Occupational Stress ± Guide for managers and supervisors on how to make changes in the workplace to reduce stress.
A. this article offers strategies for stress reduction that benefit employees and corporations alike.. Melinda Smith. Ph.D. M. Ellen Jaffe-Gill..Reducing Stress in the Workplace ± Presented from management¶s point of view. M.A. Laura Horwitz. and Robert Segal.A. . (The Institute for Management Excellence) Jeanne Segal. M. Last modified: November 2008... contributed to this article.
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