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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.
Acceptance may be difficult. If your own poor choices contributed to a stressful situation. Look for the upside. As the saying goes. try to look at them as opportunities for personal growth. the best way to cope with stress is to accept things as they are. Work in your garden. a serious illness. 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. Play with a pet.´ When facing major challenges. ³What doesn¶t kill us makes us stronger. Learn to forgive. . Healthy ways to relax and recharge y y y y y y y Go for a walk.S. Department of Justice Stress management strategy #4: Accept the things you can¶t change Some sources of stress are unavoidable. focus on the things you can control such as the way you choose to react to problems. it¶s easier than railing against a situation you can¶t change. Take a long bath. you can reduce stress in your life by nurturing yourself. Share your feelings. reflect on them and learn from your mistakes. Free yourself from negative energy by forgiving and moving on. Sweat out tension with a good workout. Many things in life are beyond our control² particularly the behavior of other people. Nurturing yourself is a necessity. Curl up with a good book. not a luxury. Accept the fact that we live in an imperfect world and that people make mistakes. Write in your journal. y y y y Don¶t try to control the uncontrollable. U. If you regularly make time for fun and relaxation. even if there¶s nothing you can do to alter the stressful situation. Call a good friend. Light scented candles y y y y y y y Savor a warm cup of coffee or tea. Stress management strategy #5: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude. Listen to music. Talk to a trusted friend or make an appointment with a therapist. or a national recession. Spend time in nature. Get a massage. but in the long run. In such cases.Source: National Victim Assistance Academy. You can¶t prevent or change stressors such as the death of a loved one. Rather than stressing out over them. Expressing what you¶re going through can be very cathartic. Let go of anger and resentments. you¶ll be in a better place to handle life¶s stressors when they inevitably come.
chocolate. Related Articles . as well as your body. y y y y y Exercise regularly. Nothing beats aerobic exercise for releasing pent-up stress and tension. so be mindful of what you eat. Well-nourished bodies are better prepared to cope with stress. Connect with others. soft drinks. playing the piano. Don¶t allow other obligations to encroach. Feeling tired will increase your stress because it may cause you to think irrationally. This is your time to take a break from all responsibilities and recharge your batteries. but the relief is only temporary. whether it be stargazing. you¶ll feel more relaxed and you¶ll sleep better. Self-medicating with alcohol or drugs may provide an easy escape from stress. nutritious meals throughout the day. cigarettes. Avoid alcohol. Include rest and relaxation in your daily schedule.y y y y Set aside relaxation time. a state of restfulness that is the opposite of the stress response. or working on your bike. 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. deal with problems head on and with a clear mind. This includes the ability to laugh at yourself. Do something you enjoy every day. and sugar snacks in your diet. Don¶t avoid or mask the issue at hand. Reduce caffeine and sugar. Learn the relaxation response You can control your stress levels with relaxation techniques that evoke the body¶s relaxation response. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. Regularly practicing these techniques will build your physical and emotional resilience. Spend time with positive people who enhance your life. three times per week. Physical activity plays a key role in reducing and preventing the effects of stress. Start your day right with breakfast. Make time for leisure activities that bring you joy. The act of laughing helps your body fight stress in a number of ways. heal your body. and boost your overall feelings of joy and equanimity. and drugs. Get enough sleep. A strong support system will buffer you from the negative effects of stress. and keep your energy up and your mind clear with balanced. Adequate sleep fuels your mind. By reducing the amount of coffee. Eat a healthy diet. Keep your sense of humor. Make time for at least 30 minutes of exercise.
Causes. (University Health Center. (American Psychological Association) Stress management strategies Assert Yourself ± Self-help modules designed to help you reduce stress. (Centre for Clinical Interventions) Put Off Procrastinating ± Work your way through a self-help series on how to stop procrastination problems. Symptoms. Symptoms. depression. and anxiety by improving your assertiveness. (Centre for Clinical Interventions) . 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. including fifty-two proven stress reducers. and coping with stress. 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. the trait that allows you to bounce back from adversity and stress. (Child Development Institute) The Road to Resilience (PDF) ± Learn how to increase your resilience. (Mayo Clinic) Stress Management for Parents ± Stress management suggestions for stressed-out parents.Understanding Stress Signs. Causes. reducing.
During this time. A definition should therefore be obvious«except that it is not. Definitions Hans Selye was one of the founding fathers of stress research.´ In short. (University of Maryland Medical Center) Exercise Fuels the Brain's Stress Buffers ± Explains how regular exercise helps reduce and manage stress levels. (American Psychological Association) Strategies for Coping with Stress ± Offers twenty-four tips for reducing and coping with stress (Texas Woman¶s University) Melinda Smith. Since then. M. creative successful work is beneficial.. The stress response inside us is therefore part instinct and part to do with the way we think.A contributed to this article. Introduction to Stress Management A lot of research has been conducted into stress over the last hundred years.A. there seems to have been something approaching open warfare between competing theories and definitions: Views have been passionately held and aggressively defended. M. it's what we feel when we think we've lost control of events. and cognitive-behavioral techniques. and Robert Segal. exercise. 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. Some of the theories behind it are now settled and accepted. including diet. M. These effects have rarely been observed in positive situations. This is the main definition used by this section of Mind Tools.A. with a range of harmful biochemical and long-term effects.. The stress of exhilarating. others are still being researched and debated. Last modified on: December 2008. although we also recognize that there is an intertwined instinctive stress response to unexpected events. as it is something we have all experienced. Stress is now viewed as a "bad thing".What Are Some Specific Stress Reduction Methods? ± Simple stress reduction suggestions. . Ellen Jaffe-Gill. and ideas have moved on. What complicates this is that intuitively we all feel that we know what stress is. while that of failure.´ Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative. a great deal of further research has been conducted. His view in 1956 was that ³stress is not necessarily something bad ± it all depends on how you take it. humiliation or infection is detrimental.
if any. In this state. These help us to remain calm and effective in high pressure situations. anxious. as in other animals. Keeping a Stress Diary or carrying out the Burnout Self-Test will help you to identify your current levels of stress. to the exclusion of everything else. controlled skills. these hormones help us to run faster and fight harder. so you can decide what action. Unfortunately. They divert blood away from the skin to the core of our bodies. these hormones focus our attention on the threat. In the rest of this section of Mind Tools. Most situations benefit from a calm. While the emotionallyoriented skills of Imagery. Physical Techniques and Rational Positive Thinking will help you . jumpy and irritable. this mobilization of the body for survival also has negative consequences. Job Analysis and Performance Planning will help you to get on top of your workload. All of this significantly improves our ability to survive lifethreatening events. They increase sweating in an effort to cool these muscles. you need to take.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. In humans. There are very few situations in modern working life where this response is useful. reducing blood loss if we are damaged. They increase heart rate and blood pressure. delivering more oxygen and blood sugar to power important muscles. and help them stay efficient. His work showed that when an organism experiences a shock or perceives a threat. we need to keep this fight-or-flight response under control to be effective in our jobs. With trembling and a pounding heart. we are excitable. rational. our response is small and we often do not notice it among the many other distractions of a stressful situation. controlled and socially sensitive approach. In the long term we need to keep it under control to avoid problems of poor health and burnout. This actually reduces our ability to work effectively with other people. it quickly releases hormones that help it to survive. In the short term. When the threat is small. As well as this. 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. we look at some important techniques in each of these three groups. The intensity of our focus on survival interferes with our ability to make fine judgments by drawing information from many sources. we can find it difficult to execute precise. Managing Stress There are very many proven skills that we can use to manage stress. We find ourselves more accident-prone and less able to make good decisions. and help us avoid the problems of long term stress.
can cause death. Finally. 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. in extreme cases. Other relevant destinations are shown in the "Where to go from here" list underneath. click 'Next article' below.change the way you see apparently stressful situations.Com site. Click here to find out more about the Stress Management Masterclass and here to visit the Stress. 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. Health professionals should also be consulted before any major change in diet or levels of exercise. the article on Anger Management will help you to channel your feelings into performance. which has many more articles on stress management. To read this. Was this article helpful? Spread the Word: Where to go from here: Join Mind Tools Download and Print Newsletter Next Article .MindTools. Warning: Stress can cause severe health problems and. This is a much-abridged excerpt from the µUnderstanding Stress and Stress Management¶ module of the Mind Tools Stress Management Masterclass. While these stress management techniques have been shown to have a positive effect on reducing stress. The first of these articles shows you how to keep a stress diary . As well as covering this material in more detail.an important technique for understanding the most important sources of stress in your life. helping you to develop your own stress management strategies for handling unique circumstances. they are for guidance only.
Leaving work at work* return to top Learn to manage the stress in your life with our sister site.stressfocus.Finding peace amid chaos* How to Relax After a Hard Day .) * Shows articles available in full only to Career Excellence Club members. How to Lead Relaxation MP3s © Mind Tools Ltd. . such as distress and eustress.Extension Resources (Not included in the Mind Tools Ebook. but other types of stress disorders can cause major health problems and even be life threatening. and full of energy* Rest. helps you to better understand how to deal with the stress you find in your life.Starting each day fresh. 1995-2009. Store · Search · Newsletter · Downloads · Advertisers · Affiliates MindTools. Relaxation & Sleep* Toffler's Stability Zones . stress.Keeping envy out of the workplace. Mind Tools Store: Mind Tools Ebook. Make Time for Success Stress Management Masterclass.Recognizing and overcoming it* The Breaking Point . Beating Self-Sabotage . you must get our permission first! To do this. http://www. please visit our Permissions Center.Some Good.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. Stress is a natural function of the body.mindtools.Preparing to make the most of your precious time* Thinking On Your Feet . by Bruna Martinuzzi Ready for a Real Vacation? .com. Click here to see analysis.Staying cool and confident under pressure Getting a Good Night's Sleep . but understanding the different types of stress.by Bruna Martinuzzi The Green-Eyed Monster . however.com/stress_focus_article/physiological-stress-effects. 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.htm ypes of Stress .
When a person needs to have some extra energy or creativity. Eustress can also apply to creative endeavors. eustress kicks in to bring them the inspiration they need.Types of Stress So. and will increase the heart rate and blood pressure to increase. Acute Stress Acute stress is the type of stress that comes immediately with a change of routine. When the body enters the fight or flight response. What is the definition for eustress? It is the type of stress you experience right before you have the need to exert physical force. The eustress prepares the body to fight with or flee from an imposing danger. and craves the familiarity of a common routine. Eustress Eustress is one of the helpful types of stress. Hyperstress. Continue to: Other Types of Stress . It is an intense type of stress. Chronic stress affects the body for a long period of time. There are actually two types of distress: acute stress and chronic stress. Hypostress. 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. they immediately receive the strength that they need to perform. it will experience eustress. Because of the eustress. Eustress prepares the muscles. The mind is not comfortable with this routine. If the event or danger passes. the major types of stress can be broken down into four different categories: Eustress. to make sure that everything is OK Chronic Stress Chronic stress will occur if there is a constant change of routine for week after week. This is the type of stress experienced by someone who constantly faces moves or job changes. and Distress. Acute stress is the body's way of getting a person to stand up and take inventory of what is going on. Distress Distress is one of the negative types of stress. heart. the body will eventually return to its normal state. what are the major types of stress? While there are many subcategories of stress that are being treated today. An athlete will experience the strength that comes form eustress right before they play a big game or enter a big competition. and mind for the strength needed for whatever is about to occur. but it passes quickly.
Stress is nothing but a normal physiological response of the body to situations or stimulus which are perceived as 'dangerous' to the body.Technically this team work is called 'Milieu Interior or Internal Homeostasis'.both physical and mental. When stress occurs regularly it cause harm to body. Stress can affect anyone at anytime in some point of life.7. Table 1: Physiological range of certain blood parameters Analysis 1.Can You Believe it? Discover the Basics of Stress Many would find it difficult to define stress. Moreover it has to function within the physiological limits which are very restricted and narrow (see Table: 1).45 . When it occurs frequently it affects health .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 .It can cause adverse effect in future Stress Can Have Positive Effects . pH Reference Range 7. Understanding Stress Human body is a complex organization of various tissues and each Thesystem of it should function properly and in a coordinated way. Stress can affect anyone and everyone at some point of time in their 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.36 .
It needs more energy for that. the body is well geared up and it tackles the situation.2. For these things to occur. Increase in the respiratory rate to get more oxygen from the atmosphere. . The human body is exposed everyday to different person. the following adjustments are done. These actions are coordinated by hormones". species. Now these two hormones work together to see that the body gets more energy by providing more oxygen and glucose.the reason being its 'Internal Homeostasis'and hence its normal functioning should not be affected. Once the trigger is gone the hormonal levels drops and the body returns to normal. ARH stimulates the adjacent pituitary gland to secrete Adrenocorticotrophic hormone (ACTH). Some of the exposures are rewarding and certain others are hazardous. But the body is too tired to handle it. then all the hormonal levels are persistently high not allowing the body to come back to normal . This response is to make persons cope with the situation successfully. Formation of more glucose from non carbohydrate substances. The initial step is taken by the Hypothalamus of the brain which secretes Adrenocorticotrophic releasing Hormone ARH). If the exposure is hazardous then the body prepares itself to face the situation . Soon the hormonal and energy stores get exhausted. 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. 4. Increase in the heart rate to supply more blood quickly. situations and stimuli. The extra energy is got by the 'Fight or Flight' response.8 m mol / l The normal physiological range of a few blood parameters is given above. But if this happens repeatedly. Physiology of Stress When a person is exposed to a 'dangerous' situation his body gets ready to face it. The body has to function within this narrow limits maintaining Internal Homeostasis.5 m mol / l Normally > 97% 3. The coordination between the two is disturbed. To put it in a nut shell -"The mind feels the danger and the body tackles it. The mind gets disturbed by the fact that the threat is there.6 . This in turn stimulates the adrenal glands which are situated on the kidneys to secrete Adrenaline and Cortisol.The body keeps experiencing the above mentioned 'adjustments'. So at the end of the response. Bicarbonate Oxygen saturation Glucose 21 . 3. Increase in the blood pressure to supply blood efficiently.27. The vital link between the mind and the body is lost and the person suffers.6. This response is called the Fight or Flight response. It is just to show how narrow the physiological limits are.
It is caused by exceptionally stressful conditions in which the person feels helpless. 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? . When the trigger is repetitive. 'Undue or Unrelieved Stress' can occur in any person in whom the normal 'Fight or Flight' response is overdone. It is also called 'Post traumatic stress disorder'. 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. prolonged or unanticipated. 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. Short Term Response or Acute Stress Acute stress is the normal physiological 'Fight or flight response'. The persistent stressors could be any one of the following. but also animals. The effects will be present only till the person is exposed to transient trigger. The effects of stress affect not only man. delayed response or a prolonged response. y y y Workplace stress Stress at home Financial stress Beware! Stress Could Cause Serious Long-Term Effects The long term and short term effects of stress on the body manifest itself irrespective of the age groups. So 'Undue or Unrelieved Stress' is the right term when we discuss about the pathological aspects of stress. It can occur as a short term response.Causes of Stress Stress is a normal physiological phenomenon.
persisting or the long term effects of stress are the pathological responses. his body gets geared up to handle it by the 'Fight or flight' response. Increase in the heart rate to supply more blood quickly. adolescents and adults. arthritis .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. These functional adjustments responsible for the stress effects on the body. prolonged or unanticipated. Though the stress factor may be different in different age groups. When the trigger is repetitive. then it becomes pathological. 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. the outcome is more or less the same. transient or the short term effects are the normal physiological responses whereas the delayed. The effects of stress on the body can be categorized into short term and long term effects irrespective of the age groups. When the threat no longer exists. psoriasis. Stress can affect children. The immediate. These changes persist till the threat exists. These immediate. Breakdown of glycogen stores in liver and muscle to get more glucose. Headache. Increase in the blood pressure to supply blood efficiently. back ache and neck pain Depletion of energy stores Flare up of diseases like eczema. This is a physiological response seen in all persons exposed to stress. Increase in the respiratory rate to get more oxygen from the atmosphere.Stress is a normal physiological response of the body to hostile environment. but also animals. the body returns to normal. The effects of stress affect not only man. Formation of more glucose from non carbohydrate substances. Short Term Effects of Stress When a person encounters a threat. During this response certain functional adjustments occur in the body. transient effects are the short term effects of stress.
he loses the opportunity of getting a job and a financial security. The manifestations could be y y y y y y y y y y y y y Chronic head ache Mood swings Anxiety disorder Substance abuse Memory disturbances Heart attack due increased blood pressure. The body now experiences stress with extra burden due to the side effects of the persistently high stress hormones.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. If he is able to complete all the topics and if he is able to understand what he studies. He gets . the body keeps secreting the stress hormones and their blood levels remain continuously at a higher level and hence the associated functional adjustments. Let us take the same example. Some irreversible physiological damages of the brain and related stress physical symptoms like organ damage are caused by these substances. then preparation for the exams acts as a trigger for stress. then the trigger is gone and he is relieved of the physical effects stress and his body returns to normal state. The stress factor persists as he is jobless and has financial insecurity. When he has to study a lot. Long Term Effects of stress When the stress factor is persistent or repetitive. If the person fails in the exam. if he is not able to cover all the topics or if he finds the topics very tough. The affected person undergoes either some or all of the above mentioned symptoms with their severity based on his susceptibility. 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 body succeeds. Women are affected twice more than men. Stress if not relieved. He may not be able to lead a normal life. then after sometime the physiological adjustments and the stress symptoms revert back to normal. The body tries to overcome stress by certain physiological adjustments . physiological or psychological problems. no matter what age group it affects. Even if he learns to live without a job some of the above mentioned conditions like substance abuse may persist. it will affect the performance. or dreams and tries to avoid any stimuli or situation which reminds of the past trauma. bad to worse. If stress is in the house.affected by the above mentioned symptoms. no matter where it affects. may change the person's life from good to bad. it will affect the relationship with spouse and other family members. 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. It is this persistence of the response that matters. The body tries to overcome stress by certain physiological adjustments. . So stress. 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. The affected person may develop physical. Studies show that stress is responsible for 70% visits to doctors and is the reason for 85% of the serious illnesses. If it is in the educational institution. should be tackled.If the body succeeds. then after sometime the physiological adjustments and the stress symptoms revert back to normal. worse to worst. Stress can affect anyone from children to adolescents to adults. If it is in the work place. it will affect the studies. so that the person can lead a normal and productive life. 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. After a dormant period the person re-experiences the past traumatic events as 'flash backs'. If it fails the physiological adjustments and the stress symptoms persists.
Breakdown of glycogen stores in liver and muscle to get more glucose. physiological or psychological. Usually a combination of all the three occurs. The changes that occur are y y y y y y Diversion of the blood from less vital to more vital organs. The signs and symptoms of stress could be physical. Increase in the heart rate to supply more blood quickly. This disorder has gained significant attention during the past few years. Same day appointments are available from private doctors in London.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. Moreover the severity may not be same in all the persons exposed to similar kind of stress. The delay can be as long as 6 months . 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 blood pressure to supply blood efficiently. Increase in the respiratory rate to get more oxygen from the atmosphere.traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event. The above mentioned functional changes manifest both stress physical symptoms and stress psychological symptoms. The functional changes are physiological changes and are the reasons for signs and stress physical symptoms to be manifested. The signs and symptoms of stress are manifestations of the functional adjustments that happen in the body. chronic or delayed. It varies with the type of stress whether it is acute. Post Traumatic Stress Disorder: Has the Past Come Back to Haunt You? Post traumatic stress syndrome or post. 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.traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event. Formation of more glucose from non carbohydrate substances. It is not necessary that all the symptoms should be present in the affected individual.
9/11. with more anxiety and more arousal. 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. Life partner.g.Vietnam war. The affected person should have high levels of anxiety trait. An affected person gets repeated recollection of the stressful event as Flashbacks or dreams. tries to avoid any stimuli reminding him of that past stressful event.g. Post . The susceptibility and severity of affliction depends on the following criteria.Rita War . the normal response would be Fight or flight. London Bomb Blasts Serious Accidents like train accidents and building collapse following earth quake Traumatic death of beloved ones . if the person experiences the stimuli. The causative event usually is so severe that any normal person who experiences it gets affected. the manifestation will be earlier and more severe. About 1% of adults suffer post traumatic stress disorder.e.Gulf war Rape Terror . More researches are being done in this field. The person re-experiences the original trauma and gets affected both physiologically and psychologically and tries . In spite of it. If the person has a high anxiety trait. Post.Katrina.e. y y y The affected person should perceive the event as a dangerous one. Effects of PTSD Many psychopathological conditions affecting adults and adolescents which were initially thought to be results of internal conflicts are now found to be due to a past stressful trauma. The affected person should feel helpless in response to the event.g. The impact of the event is so much that the person who is affected.g. Whenever a person perceives an event as a dangerous one.e. Causes of Post Traumatic Stress Disorder Post traumatic stress disorder follows an exceptionally stressful or a catastrophic life event after a dormant period. Parents. Similar statistics are not available for children and adolescents.or even more.e. The manifestations of the disorder are seen after a couple of months. the manifestations become more severe. Post -Tsunami. y y y y y y Natural Calamity . The stressful events could be any of the following. Children The persons who survive the calamities or who witness those events get affected and start manifesting the syndrome after a couple of months. Post. 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. Post .
y y y y y Head aches Stomach upset Chest pain Breathing difficulties Giddiness Long Term Effects These effects are seen for a longer period of time no matter whether the affected person reexperiences his past trauma or not. The 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? . Repeated Re-experiences cause a behavioral change in the person. The short term effects of stress in PTSD are mostly physical effects.to avoid such stimuli. 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.
6.27.6 . both inside and outside the cells. The optimal range is very narrow (Table1) and the body strive very hard to keep everything within these narrow physiological stress limits.7.45 21 .36 . . Physiological Effects of Stress The physiological effects of stress are measures taken by the body to tackle the stressful condition. Stress can affect anyone and it affects everyone at some part of their life. then the body secretes certain stress hormones to tackle the situation with a response called the Fight or the flight response. This hormone stimulates the pituitary gland which is situated below the hypothalamus to secrete Adrenocorticotrophic hormone(ACTH). 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. more expectations and more dangers and naturally. Stress can be defined as the normal physiological response of the body to any hostile situation or stimulus.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. all these lead to stress.5 m mol / l Normally > 97% 3. If the disturbing factor is stress. 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). then the person would succumb to the hostility of the environment. Analysis 1. Human body is a complex organization of various systems which function hand in hand. These two hormones are responsible for the physiological effects of stress through the' fight or flight response' by making certain functional adjustments (Table2). 2. All the functions are done only if the interior environment of the body is optimal. The internal environment includes the chemical substances and the pH. 4. 3. Fight or flight response When the body is exposed to a stressful condition. a non infectious disease or simply any stress. there are more competitions. pH Bicarbonate Oxygen saturation Glucose Reference Range 7. The disturbing factor could be an infectious disease.8 m mol / l If the internal homeostasis is disturbed. then certain compensatory adjustments take place. This is called 'Milieu Interior or Internal Homeostasis'. Milieu Interior Living things especially humans are wonderful creations of god. If this response to the physiological effects of stress is not there.In the world of modern era.
Increase in the heart rate to supply more blood quickly. This is what an individual feels after pushing themselves too hard for an upcoming deadline. However there are positive effects of stress. Each of these can be both positive and negative stress. When too much of this stress is present it results in anxiety and mental suffering. Breakdown of glycogen stores in liver and muscle to get more glucose. 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. Next is distress which is a bad form of stress. There is good types of stress that can actually be healthy for your body. run or ride a theme park ride. This is what individuals feel when they are frustrated. Boredom and hopelessness are two effects of this stress and as a result people can be less motivated to be creative. 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. You will typically feel this form of stress when you want a exciting movie. To understand the negative and positive effects of stress you should first learn about the four different types of stress. 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. One of the best examples of positive stress is the fight or flight response that one receives in threatening situations. Formation of more glucose from non carbohydrate substances. The first of these is eustress which is the type of positive stress. Types of Stress Our lives can be impacted by four different types of stress. This type of stress response in our body helps provide a defense again infection. Increase in the respiratory rate to get more oxygen from the atmosphere. Stress Can Have Positive Effects .Can You Believe it? When many think of stress they think only of the negative effects that come with it. fearful or have unresolved anger. This response may even be triggered in our body during illnesses or traumas like bites and scrapes. So what then are the characteristics of positive stress? .Table 2: Functional adjustments or the biological effects of stress y y y y y y Diversion of the blood from less vital to more vital organs. There are also positive ways to relieve stress that allow you to help cope with your bad stress. The final type of stress is over-stress. Increase in the blood pressure to supply blood efficiently.
However. your work performance. Stress is believed to trigger 70% of visits to doctors. 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. and 85% of serious illnesses. Basically the positive stress is something that is products. When it comes to feelings such as anxiety. your social life and your relationship with your family members. Natural stress management techniques provide a desired relief in these patients. . One must learn how to handle it. or read on to learn how you can relieve stress through various techniques. This phenomenon causes a few reversible changes in our body like increased heart rate. increased metabolism and energy release. good and useful. Stress can affect anyone at anytime in some point of life. There is no escape from stress. 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. Though there is a long list of drugs to handle stress the list of their side effects is equally long. change their schedule. increased blood pressure.. Many discoveries and creative solutions that an individual comes up with will be the result of positive stress. So what exactly is the difference between positive and negative stress? Continue to: Positive vs. There are positive effects of stress and it has its own unique characteristics. the positive effects of stress are something that can help motivate individuals to accomplish something good. These natural stress reliefs are said to be devoid of dreadful side effects. Positive stress helps an individual to make any necessary changes in their lives. These natural stress reliefs are said to be devoid of dreadful side effects. Natural Techniques Natural stress reduction techniques can be categorized under the following headings. muscle tension etc. fear. Click here to see some natural stress relief products. Positive stress can even help a person to take up a new job. worry.Characteristics of Positive Stress Not all stress is bad. There is no single remedy for stress relief. Stress occurs when the normal "Fight or Flight" phenomenon of our endocrine system occurs more frequently. Negative Stress Natural Stress Relief Technique ± Absolutely no side effects!!! Natural stress management techniques provide a desired relief to people who are in stress. Stress can affect your health. pain or anger then these are linked to negative stress and this is what many people associate stress with.
Meditation can be done separately also for stress relief. Exercise helps in relieving the stress in the following ways. Exercise produces Beta endorphin in our brain which relieves stress by providing a sense of well being. Exercise distracts us from the causes of stress.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. pranayamas and meditation. It should be always done with empty stomach and one should never do it till exhaustion. Meditation Two methods need mention a) Meditation that needs focusing and b) Meditation that does not need focusing. Yogic Breathing (Pranayama): One form of Pranayama is Nadi shodhanam in which alternate nostril breathing is done. Yogic postures (Asana) : The corpses pose (Savasana). Exercise relaxes tensed muscles. Deep breathing itself is a good exercise. Exercise increases blood flow to brain which supplies more oxygen and eliminates toxic materials including carbon dioxide and lactate. y y y y y The adrenaline store gets exhausted and results in relaxation. . It should always be done with the help of a teacher. Three components of Yoga are used for stress relief. Yoga Stressed individuals have great amount of tension in their bodies. the crocodile pose (Makarasana) and the child's pose (Bal asana) are relaxation postures which help in dealing with stress. They are the asanas. Pranayama should always be done in a suitable posture or asana in which the lung capacity is the highest and the muscle tension is lowest. It helps the body in getting more oxygen and eliminates the unwanted carbon dioxide. Meditation that needs focusing : The affected person focuses on any object or image or sound or any thoughts. Yoga an ancient Indian practice helps in releasing this tension and aiding in deep breathing which provides more oxygen and eliminates the toxic carbon dioxide. It takes the mind away from the source of stress and provides stress relief.
Herbs Herbal treatment always has a significant chunk of followers. Kava Kava: It is a herb of Indonesian and Polynesian islands which is used to relieve stress. 8. Bach Rescue remedy: The formula was found by Dr.The position in which the hands are placed important. This induces deep relaxation. 7. The hands are the tools of healing in Reiki. Reiki practitioners impart energy through a particular pattern. This improves the internal circulation and it is believed that over a period of time it reverses the physical effects of stress. But most prefer no barrier to the therapy.Edward Bach in 1920's. Hops: Its tranquilizing properties are useful in the treatment of sleeplessness and irritability.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. Rhodiola: It regulates the heart beat. It is gaining popularity because of its active role in reducing stress. detoxifies the body and provides new vitality.It contains a combination of 5 flower essences for relieving stress and reducing fear and tension. . sleeplessness. Chamomile: Used as immunostimulant. meditation. 6. Catnip: It helps in calming the nervous system and treating the digestion problems. It controls the irregular heart beat. Hypnosis for anxiety and stress is clinically proven and is an effective long term solution for stress related conditions. anxiety. St John's Wort: It inhibits the enzyme mono amino oxidase and helps in relieving stress. Passion flower: The flavinoids in it acts as a sedative and anti oxidants and relieves stress and anxiety. Hypnosis Hypnosis as a relief method for stress has gained considerable credibility in recent years. 5. Valerian: It is similar to diazepam. 3. Scullcap: It acts on the nervous system and stabilizes the mood. 4. Tai chi Tai chi or Tai chi chuan is a Chinese martial art meant for health and longevity and how to deal with stress. Reiki incorporates of most of the other alternate therapies like spiritual therapy. During the process the fluctuating mind gradually becomes still and attains a state of "Restful alertness". 9. tranquilizer and helps in digestion. 10. Reiki can be done through clothing.It relaxes nervous system and helps in good sleep. Reiki Reiki is a Japanese art of healing. It is done by sitting comfortably with the eyes closed.Meditation that does not need focusing : Transcendental meditation is one form of meditation that does not need focusing. In the treatment of stress Kava Kava is the latest in the list while Valerian is the oldest. the sleeping pill . aroma therapy etc. Tai chi means 'Supreme ultimate boxing 'or 'Boundless fist'. It is done for about 20 minutes everyday in the morning and evening. The basic principle involves leverage of the joints through coordination of relaxation rather than increased muscle tension. The list includes: 1. 2.
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. Researches done so far prove the effectiveness of these techniques in stress reduction. 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. 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. They are Postures or asanas Asanas can be considered science of body physics. All kinds of body aches are said to be due to bad posturing and the subsequent accumulation of toxic products in the body. the person lies flat on his tummy with face downwards and remains still without moving (resembling a crocodile under water). It relaxes the muscles and keeps the mind away from distraction. Though the classical Yoga has 8 components. .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. Wrong and bad postures causes stress in the body by inhibiting the flow of energy and by accumulating toxic products inside. only 3 are used in the stress reduction. It is very important for such people to handle stress properly. It is very much useful in women suffering from premenstrual tension. Among the different asanas the following are very popular. Makarasana or Crocodile Posture In this posture. Yoga means Union or Harmony. various stress reduction techniques will help them to reduce their stress. Some of the very old principles which were forgotten for years are being revived and followed. Various stress reduction techniques are practiced to reduce stress.
By doing this. the meditation. 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.Bal asana or the Child's pose In this posture. it is one of the toughest asanas to perform and the most effective one also for relaxation. the Makharasana or the crocodile posture. (Different mudras are used for other purposes like meditation also). 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. Among the numerous asanas. This helps in free flow of energy in and out of the body. the person assumes the posture of the fetus inside the uterus by curling forwards. There are different types of pranayama. In Nadhi Shodhanam . With proper posturing and pranayama. the bal asana or the child's posture or the Sav asana or the corpse posture are quite popular. Pranayama Prana' means life and 'ayama' means control. Savasana or the Corpse pose In this posture. 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. The technique of using the hands by assuming different postures is called mudra. By doing pranayama. By these asanas the different endocrine glands are put into alert. According to Yoga there are 14 nadis or channels and prana or lives flow through them. Though it appears very simple. Meditation Though meditation means Contemplating or focusing. the person takes control over his breathing. Meditation The third component is meditation. there are types in which it is not required. there is relaxation of back muscles.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. By meditating the mind loses focus of the stress inducing factor and there is relaxation of mind. . the person emulates a dead person. The most popular and the simplest one is the 'Nadi shodhanam'. The mind focus gets shifted away the stress inducer and this gives a feeling of relief. the body gets ready for the next step. Do pranayama. It means channel purification.
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. The meditation is done twice a day for about 20 minutes by sitting in a comfortable position with eyes closed and chanting mantras. It is unique in the sense that there is no need for concentrating or focusing on any object. Stress can be defined as follows: Definition of Stress : 1 In medical terms stress is described as.Meditation that does not need focusing Transcendental Meditation This is a unique meditation technique first described by Maharishi Mahesh Yogi. . y y y y y Sit comfortably Close your eyes Chant mantras ( for e. Cortisol have an immune suppressive effect in your body. This helps in more oxygen entering in and carbon dioxide going out. In this method there is no need for concentration on any object. The amount of air entering and leaving the respiratory tract during each breath is 500 ml. which means. 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.g. your adrenal gland releases corticosteroids. With this meditation. which are converted to cortisol in the blood stream. "a physical or psychological stimulus that can produce mental tension or physiological reactions that may lead to illness. The term 'transcendent' means 'going beyond' or 'crossing all limits." When you are under stress. "to be drawn tight". OM) Take deep breaths Do this for 30 minutes twice a day There is relaxation of both body and mind. By deep breathing this is increased to 1500 ml. a person is able to go deeper in to his mind crossing all boundaries and attain a state of mental relaxation. 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". The steps of deep breathing are y y y y Sit comfortably with a straight back Take a deep breath. By performing transcendental meditation.
muscle aches or body pain. increased physical activity. Symptoms of this type of tension are headaches. back pain. searching something but you misplaced it. Without stress. excessive or prolonged stress can be harmful. hypertension. stress is a feeling experienced when a person thinks that "the demands exceed the personal and social resources the individual is able to mobilize. Acute Stress Acute stress is common in people who take too many responsibilities and are overloaded or overworked. your body is stressed. Stress disturbs the body's normal way of functioning. In this process. Stress is not always necessarily harmful. In other words. Types of Stress Three types of stress may be distinguished: 1. A situation may be stressful for someone but the same situation may be challenging for others. rapid heartbeat. 2. the body is put to extra work resulting in "wear and tear". Hans Selye said in 1956. stomach problems. chest pain and heart disease . Acute stress Acute stress is usually for short time and may be due to work pressure. while planning a vacation to a hill station you know that it would be stressful at certain times. over exertion. Symptoms of this type of stress are prolonged tension headaches. You should know your level of stress that allows you to perform optimally in your life. but we are willing to doing that. For example. Stress is unique and personal. positive or neutral. These people are generally in positions of importance at their workplace and stressful lifestyle is inherent in them. However. People often work well under certain stress leading to increased productivity. migraines. . meeting deadlines pressure or minor accident. The situation may not be under your control. while that of failure." Your body tries to adjust to different circumstances or continually changing environment around you. Most of us experience stress at one time or another. Passing in an examination can be just stressful as failing. or similar things. But you are willing to face those challenges. creative successful work is beneficial. The stress of exhilarating. humiliation or infection is detrimental. Some persons have habit of worrying unnecessarily. Too much stress is harmful. arranging a world level symposium may be challenging for one person but stressful to another. Sometime we know in advance that doing a certain thing will be stressful. For example. disorganized. "stress is not necessarily something bad ± it all depends on how you take it.Another Definition of Stress According to Richard S Lazarus. there would be no life." Stress can be therefore negative. always in a hurry and never in time. Many times you do not know in advance and the stress periods may be sudden.
Chronic stress is a prolonged stress that exists for weeks. o Excessive work pressure. Causes of Stress at Work o To meet out the demands of the job. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. worried about your children. o To train your staff and take work from them. Causes of Stress Whenever our body feels something not favorable. family. then our body is working overtime. then it tries to defend itself. o Not sufficient money to meet out daily expenses or unexpected expenditure. o To meet out deadlines.3. o Pregnancy or birth of a new baby. You may be under stress due to several causes. If this situation continues for a long time. o Sexual molestation. o Loss of money in burglary. near relative or friend. o Not sufficient money to raise your standard of living. o Argument or heated conversations with spouse. o Children's behavior or disobedience. 1. Chronic Stress This type of stress is the most serious of all the 3 stress types. This stress is due to poverty. you are under stress when you are worried about something. o To give new results. o Separation or divorce from partner. o To control staff under you. Causes of Stress at Home o Death of spouse. o Marriage of self or son or daughter or brother or sister. Look at the following causes of stress. . o Change of place or change of city or change of country. 2. o Working overtime and on holidays. o Hyperactive children. worried about the illness of your father. or even years. or worried about your loans or similar things. o Support you receive from your boss. It is very harmful to their health. o Your relationship with colleagues. o Children's educational performance. colleagues and juniors. For example. o To produce new publications if you are in research area. family members or friends or neighbors. worried about your job security. There are several causes of stress. o Moving house. chronic illness and successive failures in life. months. broken or stressed families and marriages. pick-pocketed or share market. o Injury or illness of any family member.
19. Argument or heated conversations with co-workers or boss. The Ocean represents your external environment. 17. Harassment. On the more innocuous side would be things like exercise and talking with friends. This is the equivalent of trying to relieve the pressure by trying to KEEP OUT change in the system. there are likewise a myriad of different ways we as human beings have learned to deal with or "cope" with stress. 7. but we'll get to that in a minute. o Lack of sleep. blaming. screaming. financial threat. sexual activity and violence. venting. o Somebody misunderstands you. A common example in real life of plugging the hole would be going into depression mode.your current ability to move around and deal with the world around you and the element of change. you begin to take on water. But the boat has a hole in the bottom and every time you go out on the ocean. Examples in real life of bailing would be anger. o Threats: physical threats. The fourth stress management strategy is what I am proposing as the right solution. Imagine you live on an island and you have a small sail boat that you use to get between two islands. 5. and causing the body to sleep more so less consciousness gets in. 6. 14. the way things are. 3. Plugging the Hole 18.where our body literally shuts down the inputs into the brain by constricting the pupils so less light gets in. Let's address each of the three stress management strategies briefly. social threats. 2Plugging the Hole 9. Sexual molestation. 11. To make this a bit easier to understand. 4. intermittent or continuous. I've come up with four major categories of stress management strategies. The Boat represents you. As I've thought about it. yelling. ust like there are a myriad of different symptoms of stress. There are basically three strategies you could employ in this scenario. the things you can't control. Bailing the Water 15. let's use an analogy.nature. 13. o Setback to your position in society. change. Promotion or you have not been promoted or your junior has superseded you. 16. There is a fourth. This is the equivalent of trying to relieve the pressure by trying to PUSH OUT the energy from the system. o o o o o o o . The Hole represents stress in your life. other threats.New work hours. The first three stress management strategies are the most common. 1Bailing the Water 8. Change of job. Work against will. o Uncertainty. ther Causes of Stress o Fear. 12. etc. 3Ignoring the Problem 10.
often positive sources of input.able to handle more without breaking down. We increase our system's threshold of tolerance. poets. Ignoring the Problem 22. As we turn our focus inward and take on the challenge of regular internal alignment. The problem with all of these mechanisms is that they leave unchanged the system's capacity for handling change in the environment. John Groberg writes on a wide variety of topics related to personal and spiritual growth. 23. 21. more water tight boat that is capable of handling more "stress" in the environment without having to resort to bailing. John developed a model called the Divine-Align-Shine model as a way of visually organizing the principles. practices and the overall process of . excessive entertainment or excessive shopping are all examples of Ignoring the Problem. All of these three stress "coping" mechanisms provide temporary results and can be either healthy or unhealthy depending upon the use. 28. but often we become indiscriminate in our blocking and go into isolation mode trying to reduce and eliminate sources of input.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.it is to build a bigger. if we allow it to happen instead of resorting to bailing.20. 32. We literally become more tolerant of change and stress. His slogan is Grow. we can take a breakdown in life and use it as a re-creation. By Choice. stronger. in order to "deal with" or "cope" with the negative that we've already let in. a re-building. 30. 25. we don't go from a small sailboat to a battleship in one single makeover. alcohol. and instead go back to work on internal alignment. 31. we strengthen and grow our boat. a re-organizing of a system at a higher level of existence. and writers of ancient and modern times. We all have to learn to say NO to the less important. They are all just distractions from the problem of a sinking boat. but each time we do the internal work prescribed in this site. This is the equivalent of watching for dolphins while your boat fills with water. But even when our threshold is exceeded. 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. 24. Now. But none of them really solve the problem. A Better Way 26. what we do is create in ourselves a "system" or "boat" that has increased capacity to handle change and stress. Ignoring the problem comes in many varieties. So what is the lasting solution? What is "True Stress Relief?" 29. They do not GROW the capacity of the system to handle stress and change. These principles are then put to the test in his own life with an emphasis on simple. 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. 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. plugging or ignoring the leak. 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. 27. To stick with our row boat analogy. The process is incremental. plugging or ignoring. excessive eating.
How can we prevent stress? Although there are many reasons why we get stressed. This can be anything from not being able to solve a problem or not being able to get what you want currently. really stressed? You'll often find that you are half-frustrated. This does two things. try out the following things. For example. His writings are cataloged and organized on his website.it gives you more energy.personal and spiritual growth. stress is usually some type of mixture between the two. However. Both these things are vital to relieving stress. you're anxious because you don't know if you will finish on time and may suffer the consequences. Eating Healthy Studies have shown that if you eat junk food. two of the biggest emotions contributing are frustration and being over anxious. Second of all. Two . You haven't started and you don't know how to start (I'm sure we can all relate to this from college). These things have been helpful to me for relieving stress (long term). 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. Have you ever been really. By exercising. you have a 20 page essay due in one week that was assigned 3 months ago. One . it will deeply affect your feelings and emotions.it helps you think more clearly.com where contact information is available. and half-anxious. First of all. you're frustrated because you don't know where to begin. To prevent stress. you are allowing more oxygen to flow through your body. Frustration happens when we think of irritating thoughts of the present moment. Anxiety comes from worrying about the future. Instead of cramming your system down with soda. . Exercise Exercising always helps me relieve stress mainly because I'm not focused on the problem at the moment. or foods that rip all contents of nutrition out. http://johngroberg.
We can actually paralyze ourselves. our emotional patterns. 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. Maintain a Positive Attitude If you see a positive in every negative situation. what we can do for others. Perhaps the issue should be framed as one in which we quit cluttering our mind. you will have a hard time being stressed out. In other words I was telling the clients they needed to clear their mind. what our resources are . We need to break our patterns. In some ways there are no easy answers to this situation. to stay more stress-free. 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. But staying there is destructive. Perhaps we start attacking ourselves because we should be handling a situation better and we think of other ways we have failed. the "if only" game. and what we need to stop doing. begin feeding yourself more fruits and vegetables. When our self esteem is low we become very dependent on the approval and praise of others. was to pull the strands out and separate them so that we could have a clear vision of what was really happening. the desperation clouds the mind which makes it tough to stop being desperate. Better nutrition equals less stress. There might be just one issue but many facets to that issue. Perhaps we start catastrophizing about something that has happened. or angry or scared it is like being under the influence of a drug. or desperate. We need to focus on what matters to us. Being angry or scared or frustrated isn't evil. etc. fries. "I can't think straight. our thinking patterns. Our job. what our strengths are. Whatever you tell your mind. afraid of making the wrong decision. Remember. candy and the like. I would say. it will carrying out that message. You've probably heard the phrase. focus on a peace of mind in the present moment rather than over expect yourself to be perfect for the future. Sometimes it isn't that we have many issues. This will help your body function a lot more smoother in pressure times. and our behavior patterns. the more positive you will become. cheeseburger. That very feeling of desperation clouds our mind. if we are looking back. We start second guessing ourselves. The more you can train your mind to stay positive in negative moments. Everything had melted together. When we're constantly needy. The drugs cloud the mind which makes it difficult to get off of the drugs. We can become desperate to gain this approval. playing the "what if" game or. . Most people would agree that taking drugs clouds the mind. Sometimes it feels like there are too many choices.including people. seeing bad things cascading out of a single event. However one can also make the case that clearing your mind is not as hard as we make it. You don't function as well doing physical demands as you would not being under the influence.coffee. Psychological therapies have been developed just to deal with this issue." That's a refection of a cluttered mind. When you're desperate.
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. 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. I have spoken across the country to people in business. My name is Dr. the troubled economy may feel like an emotional roller coaster." It's. When I hear the phrase. and the result is increased fear. These include: y y Taking responsibility for improving your physical and emotional well-being. "What can I do to make today a good day. figure out when. I have had six books published and did a six part series for Public Television. Scott Sheperd I have a BA in Music (I am a jazz pianist) an MA in Mass Communication and a M. and stress has an impact on the quality of your interactions with others. Since job and workplace stress grow in times of economic crisis.Ed and PhD in Counseling/Psychology. uncertainty. I don't have to do twenty things just one. Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work. The better you are at managing your own stress. "What has to happen to me to make it a good day. if you are serious about clearing your mind. start off the day with the question. I'm not saying it's always easy but it's a clear picture . The ability to manage stress in the workplace can make the difference between success or failure on the job. health care and education. the more you'll positively affect those around you and the less other people's stress will negatively affect you. I have worked for over 30 years with people in tough situations ranging from high pressure jobs to terminal illnesses.We need to construct pictures in our mind that allow us to take control of our lives and clear our minds.something that is doable. . and higher levels of stress. Your emotions are contagious. In the construct of clearing your mind less is better." I always respond. it¶s important to learn new and better ways of coping with the pressure. What one thing can I do?" That clears the mind. Get priorities straight. "Why is he driving you anywhere? It's your car! Take back your keys. "What can I do. Coping with work stress in today¶s uncertain climate For workers everywhere. Every morning. If you start thinking such and such could happen. I can do something. "Layoffs" and "budget cuts" have become bywords in the workplace. I have worked in substance abuse and with people who have had children and other loved ones die." I like the image. Get timelines straight." That isn't. I have worked with people dealing with cancer and AIDS and other chronic illnesses. "So and so is driving me crazy.
Take things one step at a time. sharpening focus and relaxing mind and body. you¶ll soon notice a noticeable difference in your stress level. and make you feel like you¶re back in the driver¶s seat. Get moving Aerobic exercise ±perspiring -is an effective anti-anxiety treatment lifting mood. or depressed Apathy. you¶re stronger and more resilient to stress. Problems sleeping Fatigue. Even small things can lift your mood. Beyond interfering with job performance and satisfaction. Signs and symptoms of excessive job and workplace stress y y y y y Feeling anxious. increase your energy. chronic or intense stress can also lead to physical and emotional health problems. loss of interest in work. If the warning signs of work stress go unattended. the better equipped you¶ll be to manage work stress without becoming overwhelmed. For maximum stress relief. irritable.y Learning better communication skills to ease and improve your relationships with management and coworkers. care for yourself. 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. When your own needs are taken care of. Start by paying attention to your physical and emotional health. Taking care of yourself doesn¶t require a total lifestyle overhaul. both at home at work. they lose confidence and become irritable or withdrawn. it¶s time to take action. making them less productive and effective and their work less rewarding. Warning signs of excessive stress at work When people feel overwhelmed. or manage your personal life. and as you make more positive lifestyle choices. increasing energy. try to get at . they can lead to bigger problems. The better you feel.
lift your mood and make you feel good. When you're wellrested. All work and no play is a recipe for burnout. your ability to handle stress is compromised. Low blood sugar makes you feel anxious and irritable. For more information. To learn more about food that have a calming effect. levels of anxiety. see Tips for a Healthy Diet. and daily tasks. smoking when you're feeling stressed and overwhelmed may seem calming. Don¶t over-commit yourself. 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. Your growing sense of self-control will also be perceived by others as the strength it is. Try to find a balance between work and family life. a key factor in coping with job and workplace stress. Time management tips for reducing job stress y y Create a balanced schedule. social activities and solitary pursuits. see Making Exercise Fun. Analyze your schedule. daily responsibilities and downtime. you can¶t ignore it. leading to better relationships at work. All too often. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence. see Tips for a Good Night's Sleep. but there are simple steps you can take to regain control over yourself and the situation. For more information. we underestimate how long things will take. eating too much can make you lethargic. Get enough sleep Stress and worry can cause insomnia. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities. Avoid scheduling things back-to-back or trying to fit too much into one day. On the other hand. it's much easier to keep your emotional balance. If you've . not lower. Similarly. Reducing job stress by prioritizing and organizing When job and workplace stress surrounds you. but nicotine is a powerful stimulant ± leading to higher. responsibilities. but too much can cause anxiety as it wears off. But lack of sleep also leaves you vulnerable to stress. When you're sleep deprived.least 30 minutes of hear pounding activity on most days but activity can be broken up into two or three short segments. Drink alcohol in moderation and avoid nicotine Alcohol temporarily reduces anxiety and worry.
or on the job. Relationship management ± The ability to inspire. not less. Even 10-15 minutes can make the difference between frantically rushing to your desk and having time to ease into your day. Self-management ± The ability to control your emotions and behavior and adapt to changing circumstances. and react to other's emotions and feel comfortable socially. Plan regular breaks. Break projects into small steps. Do the high-priority items first. Task management tips for reducing job stress y y y Prioritize tasks. The rest of your day will be more pleasant as a result. you can retain a large measure of self-control and self-confidence by understanding and practicing emotional intelligence. Try to leave earlier in the morning. . productive. Make a list of tasks you have to do. influence. rather than taking on everything at once. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways. distinguish between the "shoulds" and the "musts. It's about communicating with others in ways that draw people to you. Delegate responsibility. Reducing workplace stress by improving emotional intelligence Even if you¶re in a job where the environment has grown increasingly stressful. and defuse tension and stress. make a step-bystep plan. why not let them? Let go of the desire to control or oversee every little step. Also try to get away from your desk for lunch.y y got too much on your plate. and tackle them in order of importance. overcome differences. understand. school. Stepping away from work to briefly relax and recharge will help you be more. If other people can take care of the task. If you have something particularly unpleasant to do." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely. and connect to others and manage conflict. Social awareness ± The ability to sense. If a large project seems overwhelming. Emotional intelligence in the workplace: Emotional intelligence in the workplace has four major components: y y y y Self-awareness ± The ability to recognize your emotions and their impact while using gut feelings to guide your decisions. Make sure to take short breaks throughout the day to sit back and clear your mind. Focus on one manageable step at a time. You don¶t have to do it all yourself. repair wounded feelings. You¶ll be letting go of unnecessary stress in the process. Don¶t add to your stress levels by running late. whether at home. get it over with early.
gesture and touch. tone of voice. Reducing workplace stress by breaking bad habits As you learn to manage your job stress and improve your work relationships. it¶s something we can learn and develop. posture . if the laugh is at someone else¶s expense.Reducing stress in the workplace with emotional intelligence The more emotional intelligence you have. To learn how to increase your emotional intelligence. Learning to recognize and effectively use the nonverbal cues that make up 95-98% of your communication process including eye contact. There is no better stress buster than a hardy laugh and nothing reduces stress quicker in the workplace than mutually shared humor. Eliminate self-defeating behaviors . Fortunately. you may end up with more rather than less stress. you¶ll have more control over your ability to think clearly and act appropriately. Developing the capacity to meet challenges with humor. the more stress you can avoid in the workplace. 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. But. emotional intelligence is not something we¶re born with. 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. Staying connected to your internal emotional experience so you can appropriately manage your own emotions. 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. facial expression. read Five Key Skills for Raising Your Emotional Intelligence. Knowing what you are feeling will not only add to your self confidence and improve your self control but enhance your understanding of others and help you build more satisfying relationships. Its not what you say but how you say it that impacts others ± for better or worse.
situation. and pat yourself on the back about small accomplishments. Do your best. Just remember to reciprocate and help them when they are in need. set your clocks and watches fast and give yourself extra time. Clean up your act. Take a stroll around the block. Plan your day and stick to the schedule ² you¶ll feel less overwhelmed. If you see the downside of every situation and interaction. sit on a park bench. even if no one else does. just knowing where everything is saves time and cuts stress. If someone that we admire remains calm. When you set unrealistic goals for yourself or try to do too much. Cultivate allies at work. y y y Resist perfectionism. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. If you can turn around these self-defeating habits. If you feel stress building. No project. Flip your negative thinking. If your desk is a mess. Exercise does wonders for the psyche. Make to-do lists and cross off items as you accomplish them. Improve communication . or spend a few minutes meditating. Talk it out. Try to think positively about your work. Share a joke or funny story. 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. But even just finding a quiet place and listening to your iPod can reduce stress. All of the tips mentioned in this article are twice as important for managers to follow. If you¶re always running late. avoid negative-thinking co-workers. find a way to break through with laughter. 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. you¶re setting yourself up to fall short. 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. and you put undue stress on yourself by trying to do everything perfectly. or decision is ever perfect. you¶ll find yourself drained of energy and motivation. Walk away from the situation. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. Managers must act as positive role models. especially in times of high stress. you¶ll find employer-imposed stress easier to handle. and you¶ll do fine. When you ± or the people around you ± start taking things too seriously. Find humor in the situation. take a break. file and throw away the clutter.Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. Find Ways to Dispel Stress y y y y Get time away.
Consult employees about scheduling and work rules. Promote an ³entrepreneurial´ work climate that gives employees more control over their work. Show that individual workers are valued. 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 . 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. Make communication friendly and efficient. Symptoms. Be sure the workload is suitable to employees¶ abilities and resources. Clearly define employees¶ roles and responsibilities. avoid unrealistic deadlines. Make management actions consistent with organizational values. ffer rewards and incentives y y y Praise good work performance verbally and institutionally. and Cope with Stress Preventing Burnout Signs. Prevent.y y y Share information with employees to reduce uncertainty about their jobs and futures. Related Articles Stress Management How to Reduce. Causes. Provide opportunities for career development.
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. (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. (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. Causes. (Portland Community College) Workplace Stress and Your Health ± Covers the dangers of work-related stress and what can you do about it. (Quintessential Careers) Stress in the Workplace ± Workplace stress from the employee¶s point of view. (Acas) Workplace Stress ± Describes the signs. describing stress management techniques for the workplace. (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. and how management and employees can deal with workplace stress.y y Understanding Stress: Signs. causes. Symptoms. employee-centered site providing a wealth of strategies for reducing workplace stress. gives suggestions for gaining control over some aspects of one¶s job.com) Managing Job Stress: 10 Strategies for Coping and Thriving at Work ± From a career advice and job-search site. (businessballs. (American Psychological Association) Managing Job Stress ± Readable. and effects of stress in general and on the job. (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. (Job Stress Network) .
. M... Last modified: November 2008. .Reducing Stress in the Workplace ± Presented from management¶s point of view.A. (The Institute for Management Excellence) Jeanne Segal.A.A. contributed to this article. Laura Horwitz. and Robert Segal. M..D. this article offers strategies for stress reduction that benefit employees and corporations alike. Ph. M. Ellen Jaffe-Gill. Melinda Smith.
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