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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.
you¶ll be in a better place to handle life¶s stressors when they inevitably come. Get a massage. Talk to a trusted friend or make an appointment with a therapist. Many things in life are beyond our control² particularly the behavior of other people. Nurturing yourself is a necessity. Department of Justice Stress management strategy #4: Accept the things you can¶t change Some sources of stress are unavoidable. You can¶t prevent or change stressors such as the death of a loved one.S. If your own poor choices contributed to a stressful situation. . Call a good friend. y y y y Don¶t try to control the uncontrollable. Listen to music. Light scented candles y y y y y y y Savor a warm cup of coffee or tea.Source: National Victim Assistance Academy. Work in your garden. you can reduce stress in your life by nurturing yourself.´ When facing major challenges. Write in your journal. but in the long run. Learn to forgive. Take a long bath. Acceptance may be difficult. not a luxury. Free yourself from negative energy by forgiving and moving on. try to look at them as opportunities for personal growth. Accept the fact that we live in an imperfect world and that people make mistakes. reflect on them and learn from your mistakes. Curl up with a good book. Spend time in nature. Healthy ways to relax and recharge y y y y y y y Go for a walk. Play with a pet. As the saying goes. If you regularly make time for fun and relaxation. focus on the things you can control such as the way you choose to react to problems. Let go of anger and resentments. even if there¶s nothing you can do to alter the stressful situation. the best way to cope with stress is to accept things as they are. Share your feelings. Rather than stressing out over them. In such cases. Expressing what you¶re going through can be very cathartic. a serious illness. Stress management strategy #5: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude. ³What doesn¶t kill us makes us stronger. U. Look for the upside. it¶s easier than railing against a situation you can¶t change. Sweat out tension with a good workout. or a national recession. 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.
Don¶t avoid or mask the issue at hand. a state of restfulness that is the opposite of the stress response. playing the piano. so be mindful of what you eat. and drugs. Related Articles . Regularly practicing these techniques will build your physical and emotional resilience. Adequate sleep fuels your mind. or working on your bike. y y y y y Exercise regularly. Make time for leisure activities that bring you joy. A strong support system will buffer you from the negative effects of stress. The act of laughing helps your body fight stress in a number of ways. but the relief is only temporary. Connect with others. Feeling tired will increase your stress because it may cause you to think irrationally. and boost your overall feelings of joy and equanimity.y y y y Set aside relaxation time. Do something you enjoy every day. Get enough sleep. Eat a healthy diet. Self-medicating with alcohol or drugs may provide an easy escape from stress. Start your day right with breakfast. Spend time with positive people who enhance your life. 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. nutritious meals throughout the day. Learn the relaxation response You can control your stress levels with relaxation techniques that evoke the body¶s relaxation response. Physical activity plays a key role in reducing and preventing the effects of stress. three times per week. deal with problems head on and with a clear mind. Keep your sense of humor. Make time for at least 30 minutes of exercise. heal your body. This is your time to take a break from all responsibilities and recharge your batteries. Don¶t allow other obligations to encroach. and keep your energy up and your mind clear with balanced. whether it be stargazing. and sugar snacks in your diet. cigarettes. Reduce caffeine and sugar. you¶ll feel more relaxed and you¶ll sleep better. Include rest and relaxation in your daily schedule. as well as your body. By reducing the amount of coffee. chocolate. This includes the ability to laugh at yourself. 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. Nothing beats aerobic exercise for releasing pent-up stress and tension. soft drinks.
(Centre for Clinical Interventions) . (American Psychological Association) Stress management strategies Assert Yourself ± Self-help modules designed to help you reduce stress. including fifty-two proven stress reducers. depression. and coping with stress. Causes. (University Health Center. 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. (Mayo Clinic) Stress Management for Parents ± Stress management suggestions for stressed-out parents. Symptoms. (Child Development Institute) The Road to Resilience (PDF) ± Learn how to increase your resilience. (Centre for Clinical Interventions) Put Off Procrastinating ± Work your way through a self-help series on how to stop procrastination problems. 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. 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. reducing. Symptoms. and anxiety by improving your assertiveness.Understanding Stress Signs. Causes. the trait that allows you to bounce back from adversity and stress.
creative successful work is beneficial. A definition should therefore be obvious«except that it is not. Some of the theories behind it are now settled and accepted. The stress response inside us is therefore part instinct and part to do with the way we think. although we also recognize that there is an intertwined instinctive stress response to unexpected events. M. there seems to have been something approaching open warfare between competing theories and definitions: Views have been passionately held and aggressively defended.. including diet. as it is something we have all experienced. while that of failure. a great deal of further research has been conducted. Introduction to Stress Management A lot of research has been conducted into stress over the last hundred years. Since then. Last modified on: December 2008. What complicates this is that intuitively we all feel that we know what stress is. it's what we feel when we think we've lost control of events.A. and ideas have moved on. . exercise. During this time. Ellen Jaffe-Gill.A. M. others are still being researched and debated.A contributed to this article. and cognitive-behavioral techniques. (American Psychological Association) Strategies for Coping with Stress ± Offers twenty-four tips for reducing and coping with stress (Texas Woman¶s University) Melinda Smith. and Robert Segal. His view in 1956 was that ³stress is not necessarily something bad ± it all depends on how you take it.. (University of Maryland Medical Center) Exercise Fuels the Brain's Stress Buffers ± Explains how regular exercise helps reduce and manage stress levels.´ Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative. M. with a range of harmful biochemical and long-term effects. Stress is now viewed as a "bad thing".´ In short.What Are Some Specific Stress Reduction Methods? ± Simple stress reduction suggestions. humiliation or infection is detrimental. Definitions Hans Selye was one of the founding fathers of stress research. The stress of exhilarating. This is the main definition used by this section of Mind Tools. 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. These effects have rarely been observed in positive situations.
In the rest of this section of Mind Tools. it quickly releases hormones that help it to survive. Managing Stress There are very many proven skills that we can use to manage stress. we can find it difficult to execute precise. rational. When the threat is small. This actually reduces our ability to work effectively with other people. so you can decide what action. With trembling and a pounding heart. In the short term. In this state. reducing blood loss if we are damaged. controlled skills. The intensity of our focus on survival interferes with our ability to make fine judgments by drawing information from many sources. and help them stay efficient. you need to take. to the exclusion of everything else. delivering more oxygen and blood sugar to power important muscles. 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. They divert blood away from the skin to the core of our bodies. In humans. All of this significantly improves our ability to survive lifethreatening events. and help us avoid the problems of long term stress. While the emotionallyoriented skills of Imagery. we look at some important techniques in each of these three groups. Job Analysis and Performance Planning will help you to get on top of your workload. Unfortunately. There are very few situations in modern working life where this response is useful. if any. this mobilization of the body for survival also has negative consequences. They increase sweating in an effort to cool these muscles. Keeping a Stress Diary or carrying out the Burnout Self-Test will help you to identify your current levels of stress. these hormones focus our attention on the threat. In the long term we need to keep it under control to avoid problems of poor health and burnout. jumpy and irritable.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. They increase heart rate and blood pressure. controlled and socially sensitive approach. we need to keep this fight-or-flight response under control to be effective in our jobs. These help us to remain calm and effective in high pressure situations. We find ourselves more accident-prone and less able to make good decisions. His work showed that when an organism experiences a shock or perceives a threat. Most situations benefit from a calm. these hormones help us to run faster and fight harder. Physical Techniques and Rational Positive Thinking will help you . As well as this. we are excitable. as in other animals. anxious. our response is small and we often do not notice it among the many other distractions of a stressful situation.
in extreme cases. which has many more articles on stress management. can cause death.MindTools. To read this. This is a much-abridged excerpt from the µUnderstanding Stress and Stress Management¶ module of the Mind Tools Stress Management Masterclass.Com site.change the way you see apparently stressful situations. click 'Next article' below. Health professionals should also be consulted before any major change in diet or levels of exercise. Other relevant destinations are shown in the "Where to go from here" list underneath. 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. The first of these articles shows you how to keep a stress diary . helping you to develop your own stress management strategies for handling unique circumstances.an important technique for understanding the most important sources of stress in your life. 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. Was this article helpful? Spread the Word: Where to go from here: Join Mind Tools Download and Print Newsletter Next Article . Click here to find out more about the Stress Management Masterclass and here to visit the Stress. As well as covering this material in more detail. While these stress management techniques have been shown to have a positive effect on reducing stress. Finally. the article on Anger Management will help you to channel your feelings into performance. they are for guidance only.
however. stress. but other types of stress disorders can cause major health problems and even be life threatening. helps you to better understand how to deal with the stress you find in your life. such as distress and eustress. Some Bad Did you know that some types of stress can be good for you? That's right! Some forms of stress can be good for you.Starting each day fresh. Make Time for Success Stress Management Masterclass. Stress is a natural function of the body.htm ypes of Stress . Store · Search · Newsletter · Downloads · Advertisers · Affiliates MindTools. by Bruna Martinuzzi Ready for a Real Vacation? .com is one of the Internet's most-visited career skills resources. All Rights Reserved We welcome appropriate reprinting and reuse of Mind Tools material.com. you must get our permission first! To do this. please visit our Permissions Center. Mind Tools Store: Mind Tools Ebook.Extension Resources (Not included in the Mind Tools Ebook.Leaving work at work* return to top Learn to manage the stress in your life with our sister site.mindtools. How to Lead Relaxation MP3s © Mind Tools Ltd. and full of energy* Rest. http://www. . Click here to see analysis.) * Shows articles available in full only to Career Excellence Club members.Staying cool and confident under pressure Getting a Good Night's Sleep .Preparing to make the most of your precious time* Thinking On Your Feet . Beating Self-Sabotage .Finding peace amid chaos* How to Relax After a Hard Day . 1995-2009. Relaxation & Sleep* Toffler's Stability Zones .Keeping envy out of the workplace.stressfocus.com/stress_focus_article/physiological-stress-effects.Recognizing and overcoming it* The Breaking Point .Some Good.by Bruna Martinuzzi The Green-Eyed Monster . but understanding the different types of stress.
and will increase the heart rate and blood pressure to increase. If the event or danger passes. the body will eventually return to its normal state. Hyperstress. It is an intense type of stress. There are actually two types of distress: acute stress and chronic stress. This is one of the types of stress that the mind and body undergoes when the normal routine is constantly adjusted and altered. This type of stress will cause the blood to pump to the major muscle groups. The mind is not comfortable with this routine. When a person needs to have some extra energy or creativity. it will experience eustress. 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. Eustress Eustress is one of the helpful types of stress. Hypostress. Eustress prepares the muscles. eustress kicks in to bring them the inspiration they need. 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. and craves the familiarity of a common routine. what are the major types of stress? While there are many subcategories of stress that are being treated today. and Distress. but it passes quickly. Distress Distress is one of the negative types of stress. Acute Stress Acute stress is the type of stress that comes immediately with a change of routine. Because of the eustress. Eustress can also apply to creative endeavors. Chronic stress affects the body for a long period of time. and mind for the strength needed for whatever is about to occur. The eustress prepares the body to fight with or flee from an imposing danger.Types of Stress So. Continue to: Other Types of Stress . the major types of stress can be broken down into four different categories: Eustress. This is the type of stress experienced by someone who constantly faces moves or job changes. Acute stress is the body's way of getting a person to stand up and take inventory of what is going on. heart. When the body enters the fight or flight response. An athlete will experience the strength that comes form eustress right before they play a big game or enter a big competition.
pH Reference Range 7. Table 1: Physiological range of certain blood parameters Analysis 1. Moreover it has to function within the physiological limits which are very restricted and narrow (see Table: 1).It can cause adverse effect in future Stress Can Have Positive Effects . 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.Can You Believe it? Discover the Basics of Stress Many would find it difficult to define stress.7. When it occurs frequently it affects health .36 .Technically this team work is called 'Milieu Interior or Internal Homeostasis'.45 .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 . Stress can affect anyone at anytime in some point of life. 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. When stress occurs regularly it cause harm to body. Stress can affect anyone and everyone at some point of time in their life. Understanding Stress Human body is a complex organization of various tissues and each Thesystem of it should function properly and in a coordinated way.
Increase in the heart rate to supply more blood quickly. The coordination between the two is disturbed. The mind gets disturbed by the fact that the threat is there. But if this happens repeatedly. Soon the hormonal and energy stores get exhausted.2.The body keeps experiencing the above mentioned 'adjustments'. Now these two hormones work together to see that the body gets more energy by providing more oxygen and glucose. But the body is too tired to handle it. The initial step is taken by the Hypothalamus of the brain which secretes Adrenocorticotrophic releasing Hormone ARH). Some of the exposures are rewarding and certain others are hazardous. situations and stimuli. This response is to make persons cope with the situation successfully. To put it in a nut shell -"The mind feels the danger and the body tackles it.6. Physiology of Stress When a person is exposed to a 'dangerous' situation his body gets ready to face it. This in turn stimulates the adrenal glands which are situated on the kidneys to secrete Adrenaline and Cortisol. Breakdown of glycogen stores in liver and muscle to get more glucose. Increase in the blood pressure to supply blood efficiently. 4. . the body is well geared up and it tackles the situation. For these things to occur. So at the end of the response. the following adjustments are done. Increase in the respiratory rate to get more oxygen from the atmosphere. It needs more energy for that. This response is called the Fight or Flight response.6 . then all the hormonal levels are persistently high not allowing the body to come back to normal . The human body is exposed everyday to different person.5 m mol / l Normally > 97% 3.the reason being its 'Internal Homeostasis'and hence its normal functioning should not be affected. y y y y y y Diversion of the blood from less vital to more vital organs. ARH stimulates the adjacent pituitary gland to secrete Adrenocorticotrophic hormone (ACTH). The extra energy is got by the 'Fight or Flight' response. Formation of more glucose from non carbohydrate substances. If the exposure is hazardous then the body prepares itself to face the situation . 3. It is just to show how narrow the physiological limits are.27. Bicarbonate Oxygen saturation Glucose 21 .8 m mol / l The normal physiological range of a few blood parameters is given above. The vital link between the mind and the body is lost and the person suffers. These actions are coordinated by hormones". species. Once the trigger is gone the hormonal levels drops and the body returns to normal. The body has to function within this narrow limits maintaining Internal Homeostasis.
When the trigger is repetitive. It can occur as a short term response.Causes of Stress Stress is a normal physiological phenomenon. Short Term Response or Acute Stress Acute stress is the normal physiological 'Fight or flight response'. 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. then it becomes pathological. The effects will be present only till the person is exposed to transient trigger. 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? . It is also called 'Post traumatic stress disorder'. 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. The persistent stressors could be any one of the following. delayed response or a prolonged response. but also animals. The effects of stress affect not only man. So 'Undue or Unrelieved Stress' is the right term when we discuss about the pathological aspects of stress. 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. prolonged or unanticipated. It is caused by exceptionally stressful conditions in which the person feels helpless. 'Undue or Unrelieved Stress' can occur in any person in whom the normal 'Fight or Flight' response is overdone.
the outcome is more or less the same. The effects of stress affect not only man.Stress is a normal physiological response of the body to hostile environment. transient or the short term effects are the normal physiological responses whereas the delayed. Short Term Effects of Stress When a person encounters a threat. During this response certain functional adjustments occur in the body. These changes persist till the threat exists. adolescents and adults. Increase in the heart rate to supply more blood quickly. This is a physiological response seen in all persons exposed to stress. 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. Formation of more glucose from non carbohydrate substances. Stress can affect children. but also animals. transient effects are the short term effects of stress. his body gets geared up to handle it by the 'Fight or flight' response. These immediate. persisting or the long term effects of stress are the pathological responses. arthritis . psoriasis.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. When the threat no longer exists. Increase in the blood pressure to supply blood efficiently. then it becomes pathological. Increase in the respiratory rate to get more oxygen from the atmosphere. the body returns to normal. back ache and neck pain Depletion of energy stores Flare up of diseases like eczema. Breakdown of glycogen stores in liver and muscle to get more glucose. The immediate. Though the stress factor may be different in different age groups. When the trigger is repetitive. These functional adjustments responsible for the stress effects on the body. prolonged or unanticipated.
He gets . then preparation for the exams acts as a trigger for stress. if he is not able to cover all the topics or if he finds the topics very tough. If he is able to complete all the topics and if he is able to understand what he studies. 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. 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 the person fails in the exam.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. When he has to study a lot. The stress factor persists as he is jobless and has financial insecurity. Some irreversible physiological damages of the brain and related stress physical symptoms like organ damage are caused by these substances. the body keeps secreting the stress hormones and their blood levels remain continuously at a higher level and hence the associated functional adjustments. he loses the opportunity of getting a job and a financial security. The affected person undergoes either some or all of the above mentioned symptoms with their severity based on his susceptibility. Long Term Effects of stress When the stress factor is persistent or repetitive. Let us take the same example. then the trigger is gone and he is relieved of the physical effects stress and his body returns to normal state. The body now experiences stress with extra burden due to the side effects of the persistently high stress hormones.
it will affect the relationship with spouse and other family members. It is this persistence of the response that matters. He may not be able to lead a normal life. 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. Women are affected twice more than men. If it is in the work place. may change the person's life from good to bad. physiological or psychological problems. Stress if not relieved.If the body succeeds. If it is in the educational institution. no matter what age group it affects. bad to worse. 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.affected by the above mentioned symptoms. So stress. . If the body succeeds. worse to worst. After a dormant period the person re-experiences the past traumatic events as 'flash backs'. Stress can affect anyone from children to adolescents to adults. then after sometime the physiological adjustments and the stress symptoms revert back to normal. If stress is in the house. it will affect the performance. Studies show that stress is responsible for 70% visits to doctors and is the reason for 85% of the serious illnesses. The body tries to overcome stress by certain physiological adjustments . or dreams and tries to avoid any stimuli or situation which reminds of the past trauma. Even if he learns to live without a job some of the above mentioned conditions like substance abuse may persist. no matter where it affects. so that the person can lead a normal and productive life. The affected person may develop physical. If it fails the physiological adjustments and the stress symptoms persists. then after sometime the physiological adjustments and the stress symptoms revert back to normal. it will affect the studies. should be tackled. 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. The body tries to overcome stress by certain physiological adjustments.
traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event. 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. The signs and symptoms of stress are manifestations of the functional adjustments that happen in the body. Increase in the blood pressure to supply blood efficiently. Formation of more glucose from non carbohydrate substances. It varies with the type of stress whether it is acute. Increase in the heart rate to supply more blood quickly. The changes that occur are y y y y y y Diversion of the blood from less vital to more vital organs. Breakdown of glycogen stores in liver and muscle to get more glucose. Same day appointments are available from private doctors in London. chronic or delayed. It is not necessary that all the symptoms should be present in the affected individual. Usually a combination of all the three occurs. Post Traumatic Stress Disorder: Has the Past Come Back to Haunt You? Post traumatic stress syndrome or post. The delay can be as long as 6 months . The above mentioned functional changes manifest both stress physical symptoms and stress psychological symptoms. The signs and symptoms of stress could be physical. physiological or psychological. Moreover the severity may not be same in all the persons exposed to similar kind of stress.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 functional changes are physiological changes and are the reasons for signs and stress physical symptoms to be manifested.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. It is recommended that if you are experiencing signs of stress you should visit a doctor for a thorough examination as soon as possible. Increase in the respiratory rate to get more oxygen from the atmosphere.
g. y y y The affected person should perceive the event as a dangerous one. London Bomb Blasts Serious Accidents like train accidents and building collapse following earth quake Traumatic death of beloved ones .or even more. The susceptibility and severity of affliction depends on the following criteria. Life partner. The person re-experiences the original trauma and gets affected both physiologically and psychologically and tries . Children The persons who survive the calamities or who witness those events get affected and start manifesting the syndrome after a couple of months. 9/11. the normal response would be Fight or flight. More researches are being done in this field. An affected person gets repeated recollection of the stressful event as Flashbacks or dreams.e.e. y y y y y y Natural Calamity .e. The affected person should have high levels of anxiety trait. Causes of Post Traumatic Stress Disorder Post traumatic stress disorder follows an exceptionally stressful or a catastrophic life event after a dormant period. the manifestations become more severe. if the person experiences the stimuli. 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.Katrina. About 1% of adults suffer post traumatic stress disorder. Post . In spite of it. tries to avoid any stimuli reminding him of that past stressful event.e. 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. Similar statistics are not available for children and adolescents. Whenever a person perceives an event as a dangerous one.g. The impact of the event is so much that the person who is affected. The stressful events could be any of the following.g.g. If the person has a high anxiety trait.Vietnam war. Parents. the manifestation will be earlier and more severe. The causative event usually is so severe that any normal person who experiences it gets affected. The manifestations of the disorder are seen after a couple of months. Post. Post -Tsunami. with more anxiety and more arousal.Rita War . Post. Post .Gulf war Rape Terror . The affected person should feel helpless in response to the event. 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 short term effects of stress in PTSD are mostly physical effects. 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. 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? .to avoid such stimuli. 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. Repeated Re-experiences cause a behavioral change in the person. 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. 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.
more expectations and more dangers and naturally. pH Bicarbonate Oxygen saturation Glucose Reference Range 7.In the world of modern era.36 . then certain compensatory adjustments take place.8 m mol / l If the internal homeostasis is disturbed. a non infectious disease or simply any stress. 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. Analysis 1. both inside and outside the cells. . 3. This hormone stimulates the pituitary gland which is situated below the hypothalamus to secrete Adrenocorticotrophic hormone(ACTH). All the functions are done only if the interior environment of the body is optimal. 2. The disturbing factor could be an infectious disease. If this response to the physiological effects of stress is not there.27.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. then the body secretes certain stress hormones to tackle the situation with a response called the Fight or the flight response.6 . Milieu Interior Living things especially humans are wonderful creations of god.6. Stress can affect anyone and it affects everyone at some part of their life. Human body is a complex organization of various systems which function hand in hand. all these lead to stress. Physiological Effects of Stress The physiological effects of stress are measures taken by the body to tackle the stressful condition. The internal environment includes the chemical substances and the pH.45 21 . then the person would succumb to the hostility of the environment.5 m mol / l Normally > 97% 3. If the disturbing factor is stress.7. there are more competitions. Stress can be defined as the normal physiological response of the body to any hostile situation or stimulus. Fight or flight response When the body is exposed to a stressful condition. 4. These two hormones are responsible for the physiological effects of stress through the' fight or flight response' by making certain functional adjustments (Table2). The optimal range is very narrow (Table1) and the body strive very hard to keep everything within these narrow physiological stress limits. 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). This is called 'Milieu Interior or Internal Homeostasis'.
Can You Believe it? When many think of stress they think only of the negative effects that come with it. This type of stress response in our body helps provide a defense again infection. Types of Stress Our lives can be impacted by four different types of stress. However there are positive effects of stress. This response may even be triggered in our body during illnesses or traumas like bites and scrapes. fearful or have unresolved anger. run or ride a theme park ride. There are also positive ways to relieve stress that allow you to help cope with your bad stress. There is good types of stress that can actually be healthy for your body. Increase in the heart rate to supply more blood quickly. 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. 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. Boredom and hopelessness are two effects of this stress and as a result people can be less motivated to be creative. The first of these is eustress which is the type of positive stress. Increase in the respiratory rate to get more oxygen from the atmosphere. Breakdown of glycogen stores in liver and muscle to get more glucose. You will typically feel this form of stress when you want a exciting movie.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. When too much of this stress is present it results in anxiety and mental suffering. This is what individuals feel when they are frustrated. Each of these can be both positive and negative stress. Increase in the blood pressure to supply blood efficiently. Formation of more glucose from non carbohydrate substances. 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. Next is distress which is a bad form of stress. To understand the negative and positive effects of stress you should first learn about the four different types of stress. One of the best examples of positive stress is the fight or flight response that one receives in threatening situations. So what then are the characteristics of positive stress? . This is what an individual feels after pushing themselves too hard for an upcoming deadline. Stress Can Have Positive Effects . The final type of stress is over-stress.
Negative Stress Natural Stress Relief Technique ± Absolutely no side effects!!! Natural stress management techniques provide a desired relief to people who are in stress. Though there is a long list of drugs to handle stress the list of their side effects is equally long. There is no single remedy for stress relief. change their schedule. and 85% of serious illnesses. . So what exactly is the difference between positive and negative stress? Continue to: Positive vs. Natural Techniques Natural stress reduction techniques can be categorized under the following headings. When it comes to feelings such as anxiety. or read on to learn how you can relieve stress through various techniques. increased blood pressure. However. Basically the positive stress is something that is products. These natural stress reliefs are said to be devoid of dreadful side effects. This phenomenon causes a few reversible changes in our body like increased heart rate. fear. Stress is believed to trigger 70% of visits to doctors. your social life and your relationship with your family members. One must learn how to handle it. 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. leave during a threatening or dangerous situation and make necessary lifestyle changes. Stress can affect your health. Stress can affect anyone at anytime in some point of life. good and useful. worry. 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.Characteristics of Positive Stress Not all stress is bad. Click here to see some natural stress relief products. Positive stress helps an individual to make any necessary changes in their lives. pain or anger then these are linked to negative stress and this is what many people associate stress with.. There is no escape from stress. your work performance. Stress occurs when the normal "Fight or Flight" phenomenon of our endocrine system occurs more frequently. Many discoveries and creative solutions that an individual comes up with will be the result of positive stress. increased metabolism and energy release. muscle tension etc. Positive stress can even help a person to take up a new job. These natural stress reliefs are said to be devoid of dreadful side effects. Natural stress management techniques provide a desired relief in these patients. the positive effects of stress are something that can help motivate individuals to accomplish something good. There are positive effects of stress and it has its own unique characteristics.
. It should always be done with the help of a teacher. pranayamas and meditation. Yogic Breathing (Pranayama): One form of Pranayama is Nadi shodhanam in which alternate nostril breathing is done. Exercise helps in relieving the stress in the following ways. Meditation can be done separately also for stress relief. Three components of Yoga are used for stress relief.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. Exercise relaxes tensed muscles. Meditation that needs focusing : The affected person focuses on any object or image or sound or any thoughts. Meditation Two methods need mention a) Meditation that needs focusing and b) Meditation that does not need focusing. Exercise produces Beta endorphin in our brain which relieves stress by providing a sense of well being. the crocodile pose (Makarasana) and the child's pose (Bal asana) are relaxation postures which help in dealing with stress. It helps the body in getting more oxygen and eliminates the unwanted carbon dioxide. 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. y y y y y The adrenaline store gets exhausted and results in relaxation. Yogic postures (Asana) : The corpses pose (Savasana). It should be always done with empty stomach and one should never do it till exhaustion. They are the asanas. Yoga Stressed individuals have great amount of tension in their bodies. 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. 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. Deep breathing itself is a good exercise.
It relaxes nervous system and helps in good sleep. But most prefer no barrier to the therapy. The basic principle involves leverage of the joints through coordination of relaxation rather than increased muscle tension. the sleeping pill . Passion flower: The flavinoids in it acts as a sedative and anti oxidants and relieves stress and anxiety. tranquilizer and helps in digestion. Hypnosis for anxiety and stress is clinically proven and is an effective long term solution for stress related conditions. In the treatment of stress Kava Kava is the latest in the list while Valerian is the oldest. During the process the fluctuating mind gradually becomes still and attains a state of "Restful alertness". 9. The list includes: 1. It controls the irregular heart beat. Tai chi means 'Supreme ultimate boxing 'or 'Boundless fist'. 5. Hops: Its tranquilizing properties are useful in the treatment of sleeplessness and irritability. Scullcap: It acts on the nervous system and stabilizes the mood. The hands are the tools of healing in Reiki. This induces deep relaxation. aroma therapy etc. Rhodiola: It regulates the heart beat. Chamomile: Used as immunostimulant. Reiki Reiki is a Japanese art of healing. meditation. detoxifies the body and provides new vitality. 3. Valerian: It is similar to diazepam. Tai chi Tai chi or Tai chi chuan is a Chinese martial art meant for health and longevity and how to deal with stress.Edward Bach in 1920's. Bach Rescue remedy: The formula was found by Dr. 4. This improves the internal circulation and it is believed that over a period of time it reverses the physical effects of stress. anxiety. Reiki practitioners impart energy through a particular pattern. Reiki incorporates of most of the other alternate therapies like spiritual therapy. It is done by sitting comfortably with the eyes closed.It contains a combination of 5 flower essences for relieving stress and reducing fear and tension. Herbs Herbal treatment always has a significant chunk of followers. 2. 8. It is gaining popularity because of its active role in reducing stress. 7. Reiki can be done through clothing.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 is done for about 20 minutes everyday in the morning and evening. Catnip: It helps in calming the nervous system and treating the digestion problems. . 10. sleeplessness.The position in which the hands are placed important.Meditation that does not need focusing : Transcendental meditation is one form of meditation that does not need focusing. St John's Wort: It inhibits the enzyme mono amino oxidase and helps in relieving stress. Kava Kava: It is a herb of Indonesian and Polynesian islands which is used to relieve stress. 6. Hypnosis Hypnosis as a relief method for stress has gained considerable credibility in recent years.
various stress reduction techniques will help them to reduce their stress.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. Though the classical Yoga has 8 components. Some of the very old principles which were forgotten for years are being revived and followed. the person lies flat on his tummy with face downwards and remains still without moving (resembling a crocodile under water). It is very important for such people to handle stress properly. Makarasana or Crocodile Posture In this posture. It relaxes the muscles and keeps the mind away from distraction. 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. 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. Among the different asanas the following are very popular. only 3 are used in the stress reduction. Various stress reduction techniques are practiced to reduce stress. All kinds of body aches are said to be due to bad posturing and the subsequent accumulation of toxic products in the body. 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. It is very much useful in women suffering from premenstrual tension. . Researches done so far prove the effectiveness of these techniques in stress reduction. Wrong and bad postures causes stress in the body by inhibiting the flow of energy and by accumulating toxic products inside. They are Postures or asanas Asanas can be considered science of body physics. Yoga means Union or Harmony.
Among the numerous asanas. Meditation Though meditation means Contemplating or focusing. By doing this. By meditating the mind loses focus of the stress inducing factor and there is relaxation of mind. the body gets ready for the next step. . the Makharasana or the crocodile posture.Bal asana or the Child's pose In this posture. Savasana or the Corpse pose In this posture. The most popular and the simplest one is the 'Nadi shodhanam'. There are different types of pranayama. According to Yoga there are 14 nadis or channels and prana or lives flow through them. Meditation The third component is meditation. there is relaxation of back muscles. With proper posturing and pranayama. 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. The mind focus gets shifted away the stress inducer and this gives a feeling of relief. the bal asana or the child's posture or the Sav asana or the corpse posture are quite popular. By these asanas the different endocrine glands are put into alert. This helps in free flow of energy in and out of the body. 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 are types in which it is not required. In Nadhi Shodhanam . Do pranayama. The technique of using the hands by assuming different postures is called mudra. it is one of the toughest asanas to perform and the most effective one also for relaxation. Though it appears very simple. Pranayama Prana' means life and 'ayama' means control.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. It means channel purification. the person takes control over his breathing. By doing pranayama. the person emulates a dead person. the meditation. 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. (Different mudras are used for other purposes like meditation also). the person assumes the posture of the fetus inside the uterus by curling forwards.
your adrenal gland releases corticosteroids. y y y y y Sit comfortably Close your eyes Chant mantras ( for e.Meditation that does not need focusing Transcendental Meditation This is a unique meditation technique first described by Maharishi Mahesh Yogi. Stress can be defined as follows: Definition of Stress : 1 In medical terms stress is described as. "to be drawn tight". "a physical or psychological stimulus that can produce mental tension or physiological reactions that may lead to illness. which means. . The steps of deep breathing are y y y y Sit comfortably with a straight back Take a deep breath. The meditation is done twice a day for about 20 minutes by sitting in a comfortable position with eyes closed and chanting mantras. By performing transcendental meditation. The term 'transcendent' means 'going beyond' or 'crossing all limits. Cortisol have an immune suppressive effect in your body.g. 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". 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." When you are under stress. The amount of air entering and leaving the respiratory tract during each breath is 500 ml. With this meditation. 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. This helps in more oxygen entering in and carbon dioxide going out. By deep breathing this is increased to 1500 ml. In this method there is no need for concentration on any object. 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. 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.
Stress is unique and personal. Passing in an examination can be just stressful as failing. In this process. For example. or similar things. In other words. Most of us experience stress at one time or another. Too much stress is harmful. For example. the body is put to extra work resulting in "wear and tear". rapid heartbeat. meeting deadlines pressure or minor accident. stomach problems. A situation may be stressful for someone but the same situation may be challenging for others. Acute Stress Acute stress is common in people who take too many responsibilities and are overloaded or overworked. disorganized. 2. back pain. Many times you do not know in advance and the stress periods may be sudden. positive or neutral. Acute stress Acute stress is usually for short time and may be due to work pressure. but we are willing to doing that. But you are willing to face those challenges. Symptoms of this type of stress are prolonged tension headaches. The stress of exhilarating. These people are generally in positions of importance at their workplace and stressful lifestyle is inherent in them. Some persons have habit of worrying unnecessarily. humiliation or infection is detrimental. Symptoms of this type of tension are headaches. Hans Selye said in 1956. hypertension. muscle aches or body pain. Without stress. However. Types of Stress Three types of stress may be distinguished: 1. excessive or prolonged stress can be harmful. creative successful work is beneficial. while planning a vacation to a hill station you know that it would be stressful at certain times. always in a hurry and never in time. People often work well under certain stress leading to increased productivity. chest pain and heart disease . . your body is stressed. stress is a feeling experienced when a person thinks that "the demands exceed the personal and social resources the individual is able to mobilize. You should know your level of stress that allows you to perform optimally in your life." Stress can be therefore negative. over exertion. while that of failure. Stress disturbs the body's normal way of functioning.Another Definition of Stress According to Richard S Lazarus. migraines. arranging a world level symposium may be challenging for one person but stressful to another. "stress is not necessarily something bad ± it all depends on how you take it. The situation may not be under your control. increased physical activity." Your body tries to adjust to different circumstances or continually changing environment around you. there would be no life. searching something but you misplaced it. Sometime we know in advance that doing a certain thing will be stressful. Stress is not always necessarily harmful.
o Children's behavior or disobedience. o Argument or heated conversations with spouse. o To train your staff and take work from them. o Injury or illness of any family member. o Loss of money in burglary. o Children's educational performance. 2. Causes of Stress Whenever our body feels something not favorable. Chronic stress is a prolonged stress that exists for weeks. you are under stress when you are worried about something. o Hyperactive children. There are several causes of stress. o To meet out deadlines. near relative or friend. o To control staff under you. Causes of Stress at Work o To meet out the demands of the job. worried about your children. o Marriage of self or son or daughter or brother or sister. worried about your job security. o Your relationship with colleagues. or worried about your loans or similar things. It is very harmful to their health. o Not sufficient money to meet out daily expenses or unexpected expenditure. then it tries to defend itself. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. o Excessive work pressure. or even years. o Not sufficient money to raise your standard of living. colleagues and juniors. o To give new results. o To produce new publications if you are in research area. . pick-pocketed or share market. Chronic Stress This type of stress is the most serious of all the 3 stress types. This stress is due to poverty. o Support you receive from your boss. o Moving house. family members or friends or neighbors. worried about the illness of your father. o Pregnancy or birth of a new baby. For example. Look at the following causes of stress. o Working overtime and on holidays. family. o Sexual molestation. Causes of Stress at Home o Death of spouse. o Separation or divorce from partner. If this situation continues for a long time.3. then our body is working overtime. broken or stressed families and marriages. chronic illness and successive failures in life. months. o Change of place or change of city or change of country. You may be under stress due to several causes. 1.
o Threats: physical threats. 17. 14. Let's address each of the three stress management strategies briefly. Plugging the Hole 18. you begin to take on water. 19. Promotion or you have not been promoted or your junior has superseded you. Work against will. Harassment. 16. On the more innocuous side would be things like exercise and talking with friends. 7. 3Ignoring the Problem 10. This is the equivalent of trying to relieve the pressure by trying to PUSH OUT the energy from the system. there are likewise a myriad of different ways we as human beings have learned to deal with or "cope" with stress. 2Plugging the Hole 9. the way things are. yelling. There is a fourth. social threats. sexual activity and violence.your current ability to move around and deal with the world around you and the element of change. The first three stress management strategies are the most common. o o o o o o o . and causing the body to sleep more so less consciousness gets in. venting.where our body literally shuts down the inputs into the brain by constricting the pupils so less light gets in. Argument or heated conversations with co-workers or boss. Imagine you live on an island and you have a small sail boat that you use to get between two islands. 3. A common example in real life of plugging the hole would be going into depression mode.nature. The Ocean represents your external environment. Bailing the Water 15. To make this a bit easier to understand. The Hole represents stress in your life. the things you can't control. screaming. There are basically three strategies you could employ in this scenario. blaming. intermittent or continuous. 6. The Boat represents you. other threats. ust like there are a myriad of different symptoms of stress. o Somebody misunderstands you. ther Causes of Stress o Fear. The fourth stress management strategy is what I am proposing as the right solution. 12. 13. 11. o Setback to your position in society. 4. Sexual molestation.New work hours. financial threat. let's use an analogy. But the boat has a hole in the bottom and every time you go out on the ocean. Change of job. 5. As I've thought about it. o Uncertainty. Examples in real life of bailing would be anger. etc. I've come up with four major categories of stress management strategies. 1Bailing the Water 8. This is the equivalent of trying to relieve the pressure by trying to KEEP OUT change in the system. but we'll get to that in a minute. change. o Lack of sleep.
We increase our system's threshold of tolerance. stronger. we can take a breakdown in life and use it as a re-creation. and instead go back to work on internal alignment. 28. But even when our threshold is exceeded. They are all just distractions from the problem of a sinking boat. To stick with our row boat analogy. We literally become more tolerant of change and stress. Ignoring the problem comes in many varieties. These principles are then put to the test in his own life with an emphasis on simple. practices and the overall process of .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. 21. a re-building. We all have to learn to say NO to the less important.often positive sources of input. So what is the lasting solution? What is "True Stress Relief?" 29. 25. plugging or ignoring the leak. As we turn our focus inward and take on the challenge of regular internal alignment. 30. and writers of ancient and modern times. 32.20. we don't go from a small sailboat to a battleship in one single makeover. This is the equivalent of watching for dolphins while your boat fills with water. alcohol. 27. A Better Way 26.it is to build a bigger. a re-organizing of a system at a higher level of existence. His slogan is Grow. plugging or ignoring. 23. 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. The problem with all of these mechanisms is that they leave unchanged the system's capacity for handling change in the environment. 31. All of these three stress "coping" mechanisms provide temporary results and can be either healthy or unhealthy depending upon the use. we strengthen and grow our boat. Ignoring the Problem 22. But none of them really solve the problem. but each time we do the internal work prescribed in this site. Now. excessive entertainment or excessive shopping are all examples of Ignoring the Problem. 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. excessive eating. more water tight boat that is capable of handling more "stress" in the environment without having to resort to bailing. what we do is create in ourselves a "system" or "boat" that has increased capacity to handle change and stress. By Choice. The process is incremental. in order to "deal with" or "cope" with the negative that we've already let in. if we allow it to happen instead of resorting to bailing.able to handle more without breaking down. 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. Drugs. 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. 24. but often we become indiscriminate in our blocking and go into isolation mode trying to reduce and eliminate sources of input. poets. John Groberg writes on a wide variety of topics related to personal and spiritual growth. John developed a model called the Divine-Align-Shine model as a way of visually organizing the principles. They do not GROW the capacity of the system to handle stress and change.
try out the following things. Instead of cramming your system down with soda.com where contact information is available. For example. and half-anxious. or foods that rip all contents of nutrition out. How can we prevent stress? Although there are many reasons why we get stressed. http://johngroberg. First of all. stress is usually some type of mixture between the two. By exercising. Two . Have you ever been really. you have a 20 page essay due in one week that was assigned 3 months ago. Anxiety comes from worrying about the future. really stressed? You'll often find that you are half-frustrated. it will deeply affect your feelings and emotions. you are allowing more oxygen to flow through your body. This can be anything from not being able to solve a problem or not being able to get what you want currently. Second of all. . This does two things. 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.it helps you think more clearly.it gives you more energy. His writings are cataloged and organized on his website. Frustration happens when we think of irritating thoughts of the present moment. you're frustrated because you don't know where to begin. two of the biggest emotions contributing are frustration and being over anxious. 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). you're anxious because you don't know if you will finish on time and may suffer the consequences. One . Exercise Exercising always helps me relieve stress mainly because I'm not focused on the problem at the moment. These things have been helpful to me for relieving stress (long term). Eating Healthy Studies have shown that if you eat junk food.personal and spiritual growth. However. To prevent stress.
including people. We can become desperate to gain this approval. and our behavior patterns. Perhaps the issue should be framed as one in which we quit cluttering our mind. Our job. You don't function as well doing physical demands as you would not being under the influence. Sometimes it feels like there are too many choices. However one can also make the case that clearing your mind is not as hard as we make it. and what we need to stop doing. There might be just one issue but many facets to that issue. Perhaps we start catastrophizing about something that has happened. the desperation clouds the mind which makes it tough to stop being desperate. Sometimes it isn't that we have many issues. was to pull the strands out and separate them so that we could have a clear vision of what was really happening. playing the "what if" game or. Psychological therapies have been developed just to deal with this issue. if we are looking back. fries. Maintain a Positive Attitude If you see a positive in every negative situation. Remember. what we can do for others. The more you can train your mind to stay positive in negative moments. begin feeding yourself more fruits and vegetables. focus on a peace of mind in the present moment rather than over expect yourself to be perfect for the future. But staying there is destructive.coffee. Everything had melted together. That very feeling of desperation clouds our mind. cheeseburger. "I can't think straight. Most people would agree that taking drugs clouds the mind. When you're desperate. Whatever you tell your mind." That's a refection of a cluttered mind. Being angry or scared or frustrated isn't evil. the "if only" game. our emotional patterns. You've probably heard the phrase. or desperate. our thinking patterns. candy and the like. In other words I was telling the clients they needed to clear their mind. This will help your body function a lot more smoother in pressure times. 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. We need to focus on what matters to us. afraid of making the wrong decision. I would say. what our strengths are. Better nutrition equals less stress. In some ways there are no easy answers to this situation. it will carrying out that message. When our self esteem is low we become very dependent on the approval and praise of others. or angry or scared it is like being under the influence of a drug. We can actually paralyze ourselves. etc. When we're constantly needy. seeing bad things cascading out of a single event. We need to break our patterns. to stay more stress-free. the more positive you will become. you will have a hard time being stressed out. . We start second guessing ourselves. what our resources are . 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. Perhaps we start attacking ourselves because we should be handling a situation better and we think of other ways we have failed. The drugs cloud the mind which makes it difficult to get off of the drugs.
"Layoffs" and "budget cuts" have become bywords in the workplace. I'm not saying it's always easy but it's a clear picture . I can do something. Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work. The ability to manage stress in the workplace can make the difference between success or failure on the job. When I hear the phrase. I don't have to do twenty things just one. These include: y y Taking responsibility for improving your physical and emotional well-being. Get priorities straight. figure out when. I have had six books published and did a six part series for Public Television. . I have worked for over 30 years with people in tough situations ranging from high pressure jobs to terminal illnesses. Your emotions are contagious. What one thing can I do?" That clears the mind. My name is Dr. "What has to happen to me to make it a good day. "What can I do to make today a good day.Ed and PhD in Counseling/Psychology. and stress has an impact on the quality of your interactions with others.something that is doable. the more you'll positively affect those around you and the less other people's stress will negatively affect you." That isn't. In the construct of clearing your mind less is better. it¶s important to learn new and better ways of coping with the pressure. start off the day with the question. I have worked in substance abuse and with people who have had children and other loved ones die." I always respond. Get timelines straight. The better you are at managing your own stress. "So and so is driving me crazy. Coping with work stress in today¶s uncertain climate For workers everywhere.We need to construct pictures in our mind that allow us to take control of our lives and clear our minds. uncertainty. 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. If you start thinking such and such could happen. "Why is he driving you anywhere? It's your car! Take back your keys. Scott Sheperd I have a BA in Music (I am a jazz pianist) an MA in Mass Communication and a M." I like the image. Every morning." It's. and higher levels of stress. the troubled economy may feel like an emotional roller coaster. I have worked with people dealing with cancer and AIDS and other chronic illnesses. 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 can I do. and the result is increased fear. if you are serious about clearing your mind. I have spoken across the country to people in business. health care and education. Since job and workplace stress grow in times of economic crisis.
they can lead to bigger problems. and make you feel like you¶re back in the driver¶s seat. When your own needs are taken care of. try to get at . it¶s time to take action. increase your energy. care for yourself. Start by paying attention to your physical and emotional health. The better you feel. Taking care of yourself doesn¶t require a total lifestyle overhaul. you¶ll soon notice a noticeable difference in your stress level. chronic or intense stress can also lead to physical and emotional health problems. Beyond interfering with job performance and satisfaction. Even small things can lift your mood. you¶re stronger and more resilient to stress. Take things one step at a time. and as you make more positive lifestyle choices. If the warning signs of work stress go unattended. they lose confidence and become irritable or withdrawn. Signs and symptoms of excessive job and workplace stress y y y y y Feeling anxious. both at home at work. Get moving Aerobic exercise ±perspiring -is an effective anti-anxiety treatment lifting mood. For maximum stress relief.y Learning better communication skills to ease and improve your relationships with management and coworkers. sharpening focus and relaxing mind and body. making them less productive and effective and their work less rewarding. or manage your personal life. 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. the better equipped you¶ll be to manage work stress without becoming overwhelmed. loss of interest in work. irritable. increasing energy. Warning signs of excessive stress at work When people feel overwhelmed. or depressed Apathy. Problems sleeping Fatigue.
All too often. To learn more about food that have a calming effect.least 30 minutes of hear pounding activity on most days but activity can be broken up into two or three short segments. we underestimate how long things will take. but there are simple steps you can take to regain control over yourself and the situation. For more information. Time management tips for reducing job stress y y Create a balanced schedule. not lower. but nicotine is a powerful stimulant ± leading to higher. a key factor in coping with job and workplace stress. smoking when you're feeling stressed and overwhelmed may seem calming. Similarly. responsibilities. Analyze your schedule. If you've . Your growing sense of self-control will also be perceived by others as the strength it is. When you're wellrested. leading to better relationships at work. levels of anxiety. Try to find a balance between work and family life. Drink alcohol in moderation and avoid nicotine Alcohol temporarily reduces anxiety and worry. social activities and solitary pursuits. eating too much can make you lethargic. see Making Exercise Fun. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities. Low blood sugar makes you feel anxious and irritable. Get enough sleep Stress and worry can cause insomnia. daily responsibilities and downtime. 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. Avoid scheduling things back-to-back or trying to fit too much into one day. Don¶t over-commit yourself. lift your mood and make you feel good. But lack of sleep also leaves you vulnerable to stress. but too much can cause anxiety as it wears off. it's much easier to keep your emotional balance. For more information. and daily tasks. Reducing job stress by prioritizing and organizing When job and workplace stress surrounds you. On the other hand. see Tips for a Healthy Diet. When you're sleep deprived. All work and no play is a recipe for burnout. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence. your ability to handle stress is compromised. see Tips for a Good Night's Sleep. you can¶t ignore it.
why not let them? Let go of the desire to control or oversee every little step. Task management tips for reducing job stress y y y Prioritize tasks. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways.y y got too much on your plate." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely. Self-management ± The ability to control your emotions and behavior and adapt to changing circumstances. Try to leave earlier in the morning. Social awareness ± The ability to sense. rather than taking on everything at once. Even 10-15 minutes can make the difference between frantically rushing to your desk and having time to ease into your day. Do the high-priority items first. make a step-bystep plan. If you have something particularly unpleasant to do. distinguish between the "shoulds" and the "musts. 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. and tackle them in order of importance. Also try to get away from your desk for lunch. Make sure to take short breaks throughout the day to sit back and clear your mind. If a large project seems overwhelming. Break projects into small steps. influence. It's about communicating with others in ways that draw people to you. If other people can take care of the task. Don¶t add to your stress levels by running late. Stepping away from work to briefly relax and recharge will help you be more. Delegate responsibility. and connect to others and manage conflict. You don¶t have to do it all yourself. Plan regular breaks. not less. Reducing workplace stress by improving emotional intelligence Even if you¶re in a job where the environment has grown increasingly stressful. get it over with early. The rest of your day will be more pleasant as a result. repair wounded feelings. . You¶ll be letting go of unnecessary stress in the process. overcome differences. and react to other's emotions and feel comfortable socially. whether at home. Relationship management ± The ability to inspire. and defuse tension and stress. Focus on one manageable step at a time. understand. or on the job. you can retain a large measure of self-control and self-confidence by understanding and practicing emotional intelligence. school. Make a list of tasks you have to do. productive.
if the laugh is at someone else¶s expense. emotional intelligence is not something we¶re born with. Reducing workplace stress by breaking bad habits As you learn to manage your job stress and improve your work relationships. 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.Reducing stress in the workplace with emotional intelligence The more emotional intelligence you have. Staying connected to your internal emotional experience so you can appropriately manage your own emotions. tone of voice. 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. 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. the more stress you can avoid in the workplace. To learn how to increase your emotional intelligence. Its not what you say but how you say it that impacts others ± for better or worse. 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. facial expression. it¶s something we can learn and develop. But. Eliminate self-defeating behaviors . gesture and touch. Developing the capacity to meet challenges with humor. you¶ll have more control over your ability to think clearly and act appropriately. Fortunately. posture . There is no better stress buster than a hardy laugh and nothing reduces stress quicker in the workplace than mutually shared humor. you may end up with more rather than less stress. Learning to recognize and effectively use the nonverbal cues that make up 95-98% of your communication process including eye contact. read Five Key Skills for Raising Your Emotional Intelligence.
or decision is ever perfect. No project. Plan your day and stick to the schedule ² you¶ll feel less overwhelmed. avoid negative-thinking co-workers. just knowing where everything is saves time and cuts stress. and you¶ll do fine. you¶re setting yourself up to fall short. you¶ll find employer-imposed stress easier to handle. All of the tips mentioned in this article are twice as important for managers to follow. But even just finding a quiet place and listening to your iPod can reduce stress. even if no one else does. set your clocks and watches fast and give yourself extra time. and pat yourself on the back about small accomplishments. Do your best. file and throw away the clutter. If your desk is a mess. 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. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. If you can turn around these self-defeating habits. Find humor in the situation. 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. Take a stroll around the block. Managers must act as positive role models. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. find a way to break through with laughter. Talk it out. Improve communication . Just remember to reciprocate and help them when they are in need. Make to-do lists and cross off items as you accomplish them. Share a joke or funny story. and you put undue stress on yourself by trying to do everything perfectly. Clean up your act. especially in times of high stress. take a break. If someone that we admire remains calm. Exercise does wonders for the psyche. Try to think positively about your work. or spend a few minutes meditating. Find Ways to Dispel Stress y y y y Get time away. y y y Resist perfectionism. sit on a park bench. 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.Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. If you feel stress building. you¶ll find yourself drained of energy and motivation. When you ± or the people around you ± start taking things too seriously. Flip your negative thinking. Walk away from the situation. Cultivate allies at work. situation. If you¶re always running late. When you set unrealistic goals for yourself or try to do too much. If you see the downside of every situation and interaction.
Be sure the workload is suitable to employees¶ abilities and resources. Consult employees about scheduling and work rules. and Cope with Stress Preventing Burnout Signs. Prevent. Make management actions consistent with organizational values. Related Articles Stress Management How to Reduce. Clearly define employees¶ roles and responsibilities. Cultivate a friendly social climate y y y Provide opportunities for social interaction among employees. and Coping Strategies More Helpguide Articles: y Finding the Best Job for You: Defining the Career That Works for You . Causes. ffer rewards and incentives y y y Praise good work performance verbally and institutionally. Symptoms. avoid unrealistic deadlines. not mean-spirited or petty. Consult your employees y y y y Give workers opportunities to participate in decisions that affect their jobs. Establish a zero-tolerance policy for harassment. Show that individual workers are valued. Make communication friendly and efficient. Provide opportunities for career development.y y y Share information with employees to reduce uncertainty about their jobs and futures. Promote an ³entrepreneurial´ work climate that gives employees more control over their work.
Includes warning signs of stress (to the left of the article). 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. and how management and employees can deal with workplace stress. (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. gives suggestions for gaining control over some aspects of one¶s job. describing stress management techniques for the workplace. (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. Symptoms.y y Understanding Stress: Signs. employee-centered site providing a wealth of strategies for reducing workplace stress. Causes. (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. (Portland Community College) Workplace Stress and Your Health ± Covers the dangers of work-related stress and what can you do about it. (businessballs. (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. (Quintessential Careers) Stress in the Workplace ± Workplace stress from the employee¶s point of view. (American Psychological Association) Managing Job Stress ± Readable. (Job Stress Network) .com) Managing Job Stress: 10 Strategies for Coping and Thriving at Work ± From a career advice and job-search site. (Acas) Workplace Stress ± Describes the signs. and effects of stress in general and on the job.
Ph. . contributed to this article. this article offers strategies for stress reduction that benefit employees and corporations alike. Last modified: November 2008.A.D. Ellen Jaffe-Gill. and Robert Segal.Reducing Stress in the Workplace ± Presented from management¶s point of view....A. Laura Horwitz. (The Institute for Management Excellence) Jeanne Segal. M.. M. Melinda Smith. M.A.
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