Stress Management

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

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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:
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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

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Withdrawing from friends, family, and activities

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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:
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Change your reaction:
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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.
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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.
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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.
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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.

reflect on them and learn from your mistakes. Many things in life are beyond our control² particularly the behavior of other people. Play with a pet. Department of Justice Stress management strategy #4: Accept the things you can¶t change Some sources of stress are unavoidable. U. ³What doesn¶t kill us makes us stronger. Take a long bath. not a luxury. or a national recession. it¶s easier than railing against a situation you can¶t change. the best way to cope with stress is to accept things as they are. Accept the fact that we live in an imperfect world and that people make mistakes. a serious illness. Sweat out tension with a good workout. Write in your journal. You can¶t prevent or change stressors such as the death of a loved one. Look for the upside. Expressing what you¶re going through can be very cathartic. Stress management strategy #5: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude. y y y y Don¶t try to control the uncontrollable. but in the long run. Get a massage.Source: National Victim Assistance Academy.S. you can reduce stress in your life by nurturing yourself. 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. Free yourself from negative energy by forgiving and moving on. Share your feelings. Listen to music. Call a good friend. If your own poor choices contributed to a stressful situation. Talk to a trusted friend or make an appointment with a therapist. Curl up with a good book. Acceptance may be difficult. As the saying goes. Light scented candles y y y y y y y Savor a warm cup of coffee or tea. Let go of anger and resentments. Rather than stressing out over them. you¶ll be in a better place to handle life¶s stressors when they inevitably come. In such cases. Healthy ways to relax and recharge y y y y y y y Go for a walk. If you regularly make time for fun and relaxation. try to look at them as opportunities for personal growth. Work in your garden. Nurturing yourself is a necessity. even if there¶s nothing you can do to alter the stressful situation. Learn to forgive. . focus on the things you can control such as the way you choose to react to problems. Spend time in nature.´ When facing major challenges.

deal with problems head on and with a clear mind. Don¶t allow other obligations to encroach. and keep your energy up and your mind clear with balanced. By reducing the amount of coffee. Self-medicating with alcohol or drugs may provide an easy escape from stress. Do something you enjoy every day. Make time for at least 30 minutes of exercise. This is your time to take a break from all responsibilities and recharge your batteries. Eat a healthy diet. chocolate. Don¶t avoid or mask the issue at hand. heal your body. 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. Physical activity plays a key role in reducing and preventing the effects of stress.y y y y Set aside relaxation time. but the relief is only temporary. Feeling tired will increase your stress because it may cause you to think irrationally. whether it be stargazing. Make time for leisure activities that bring you joy. Regularly practicing these techniques will build your physical and emotional resilience. Related Articles . Get enough sleep. nutritious meals throughout the day. Start your day right with breakfast. This includes the ability to laugh at yourself. Reduce caffeine and sugar. you¶ll feel more relaxed and you¶ll sleep better. and drugs. Adequate sleep fuels your mind. playing the piano. Connect with others. Avoid alcohol. 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. soft drinks. Include rest and relaxation in your daily schedule. as well as your body. cigarettes. and boost your overall feelings of joy and equanimity. Keep your sense of humor. y y y y y Exercise regularly. and sugar snacks in your diet. Nothing beats aerobic exercise for releasing pent-up stress and tension. A strong support system will buffer you from the negative effects of stress. Spend time with positive people who enhance your life. The act of laughing helps your body fight stress in a number of ways. or working on your bike. three times per week. a state of restfulness that is the opposite of the stress response. so be mindful of what you eat. Well-nourished bodies are better prepared to cope with stress.

Causes. depression. 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. 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. and anxiety by improving your assertiveness. including fifty-two proven stress reducers. and coping with stress. (Child Development Institute) The Road to Resilience (PDF) ± Learn how to increase your resilience. (Centre for Clinical Interventions) Put Off Procrastinating ± Work your way through a self-help series on how to stop procrastination problems. (University Health Center. (Centre for Clinical Interventions) . Symptoms. Symptoms. the trait that allows you to bounce back from adversity and stress. Causes.Understanding Stress Signs. reducing. (Mayo Clinic) Stress Management for Parents ± Stress management suggestions for stressed-out parents. (American Psychological Association) Stress management strategies Assert Yourself ± Self-help modules designed to help you reduce stress. 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.

The stress of exhilarating. Stress is now viewed as a "bad thing".. Ellen Jaffe-Gill.´ Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative.A. exercise. and Robert Segal. A definition should therefore be obvious«except that it is not. including diet. Definitions Hans Selye was one of the founding fathers of stress research. creative successful work is beneficial. with a range of harmful biochemical and long-term effects.A contributed to this article. Introduction to Stress Management A lot of research has been conducted into stress over the last hundred years. and ideas have moved on. Last modified on: December 2008. there seems to have been something approaching open warfare between competing theories and definitions: Views have been passionately held and aggressively defended. humiliation or infection is detrimental. Since then.´ In short.. What complicates this is that intuitively we all feel that we know what stress is. 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. (University of Maryland Medical Center) Exercise Fuels the Brain's Stress Buffers ± Explains how regular exercise helps reduce and manage stress levels. and cognitive-behavioral techniques. The stress response inside us is therefore part instinct and part to do with the way we think. These effects have rarely been observed in positive situations.A. M. while that of failure. During this time. it's what we feel when we think we've lost control of events. His view in 1956 was that ³stress is not necessarily something bad ± it all depends on how you take it. M. although we also recognize that there is an intertwined instinctive stress response to unexpected events.What Are Some Specific Stress Reduction Methods? ± Simple stress reduction suggestions. M. This is the main definition used by this section of Mind Tools. Some of the theories behind it are now settled and accepted. as it is something we have all experienced. a great deal of further research has been conducted. . others are still being researched and debated. (American Psychological Association) Strategies for Coping with Stress ± Offers twenty-four tips for reducing and coping with stress (Texas Woman¶s University) Melinda Smith.

This actually reduces our ability to work effectively with other people. Most situations benefit from a calm. delivering more oxygen and blood sugar to power important muscles. these hormones help us to run faster and fight harder. reducing blood loss if we are damaged. we need to keep this fight-or-flight response under control to be effective in our jobs. it quickly releases hormones that help it to survive. These help us to remain calm and effective in high pressure situations. Keeping a Stress Diary or carrying out the Burnout Self-Test will help you to identify your current levels of stress. We find ourselves more accident-prone and less able to make good decisions. controlled skills. As well as this. In the long term we need to keep it under control to avoid problems of poor health and burnout. They divert blood away from the skin to the core of our bodies. these hormones focus our attention on the threat. to the exclusion of everything else. With trembling and a pounding heart. controlled and socially sensitive approach. this mobilization of the body for survival also has negative consequences. so you can decide what action. In this state. They increase sweating in an effort to cool these muscles. Managing Stress There are very many proven skills that we can use to manage stress. rational. In the short term. and help us avoid the problems of long term stress. In the rest of this section of Mind Tools. if any. They increase heart rate and blood pressure. anxious. we look at some important techniques in each of these three groups. we can find it difficult to execute precise. you need to take. All of this significantly improves our ability to survive lifethreatening events. His work showed that when an organism experiences a shock or perceives a threat. The intensity of our focus on survival interferes with our ability to make fine judgments by drawing information from many sources. In humans. There are very few situations in modern working life where this response is useful. Job Analysis and Performance Planning will help you to get on top of your workload. When the threat is small. as in other animals. Unfortunately.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. Physical Techniques and Rational Positive Thinking will help you . our response is small and we often do not notice it among the many other distractions of a stressful situation. 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 are excitable. jumpy and irritable. and help them stay efficient. While the emotionallyoriented skills of Imagery.

helping you to develop your own stress management strategies for handling unique circumstances. the article on Anger Management will help you to channel your feelings into performance. can cause death. This is a much-abridged excerpt from the µUnderstanding Stress and Stress Management¶ module of the Mind Tools Stress Management Masterclass. click 'Next article' below. which has many more articles on stress management. in extreme cases.change the way you see apparently stressful situations. 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. they are for guidance only.Com site. To read this. Click here to find out more about the Stress Management Masterclass and here to visit the Stress.an important technique for understanding the most important sources of stress in your life.MindTools. Other relevant destinations are shown in the "Where to go from here" list underneath. As well as covering this material in more detail. While these stress management techniques have been shown to have a positive effect on reducing stress. Warning: Stress can cause severe health problems and. Was this article helpful? Spread the Word: Where to go from here: Join Mind Tools Download and Print Newsletter Next Article . Finally. The first of these articles shows you how to keep a stress diary . Health professionals should also be consulted before any major change in diet or levels of exercise. 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.

Beating Self-Sabotage . helps you to better understand how to deal with the stress you find in your life. 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. Relaxation & Sleep* Toffler's Stability Zones .Leaving work at work* return to top Learn to manage the stress in your life with our sister site. stress.mindtools.Some Good. Store · Search · Newsletter · Downloads · Advertisers · Affiliates MindTools.Preparing to make the most of your precious time* Thinking On Your Feet . 1995-2009.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. Make Time for Success Stress Management Masterclass. please visit our Permissions Center. Mind Tools Store: Mind Tools Ebook. but understanding the different types of stress. but other types of stress disorders can cause major health problems and even be life threatening.com/stress_focus_article/physiological-stress-effects. such as distress and eustress. .Recognizing and overcoming it* The Breaking Point .Starting each day fresh.by Bruna Martinuzzi The Green-Eyed Monster . by Bruna Martinuzzi Ready for a Real Vacation? . and full of energy* Rest. http://www. you must get our permission first! To do this. however.Staying cool and confident under pressure Getting a Good Night's Sleep . How to Lead Relaxation MP3s © Mind Tools Ltd.) * Shows articles available in full only to Career Excellence Club members.htm ypes of Stress . Stress is a natural function of the body.Finding peace amid chaos* How to Relax After a Hard Day .Extension Resources (Not included in the Mind Tools Ebook.Keeping envy out of the workplace.com.stressfocus. Click here to see analysis.

eustress kicks in to bring them the inspiration they need. It is an intense type of stress. When the body enters the fight or flight response. This is the type of stress experienced by someone who constantly faces moves or job changes. it will experience eustress. What is the definition for eustress? It is the type of stress you experience right before you have the need to exert physical force. 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. When a person needs to have some extra energy or creativity. If the event or danger passes. the major types of stress can be broken down into four different categories: Eustress. Distress Distress is one of the negative types of stress. An athlete will experience the strength that comes form eustress right before they play a big game or enter a big competition. what are the major types of stress? While there are many subcategories of stress that are being treated today. Acute stress is the body's way of getting a person to stand up and take inventory of what is going on. Because of the eustress. There are actually two types of distress: acute stress and chronic stress. The mind is not comfortable with this routine. 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. Hypostress. and craves the familiarity of a common routine. and will increase the heart rate and blood pressure to increase. they immediately receive the strength that they need to perform. Eustress prepares the muscles. heart. The eustress prepares the body to fight with or flee from an imposing danger. Eustress Eustress is one of the helpful types of stress. and mind for the strength needed for whatever is about to occur. Continue to: Other Types of Stress . and Distress. Eustress can also apply to creative endeavors. Chronic stress affects the body for a long period of time. Hyperstress. the body will eventually return to its normal state. Acute Stress Acute stress is the type of stress that comes immediately with a change of routine.Types of Stress So. but it passes quickly.

It can cause adverse effect in future Stress Can Have Positive Effects . When stress occurs regularly it cause harm to body.7.both physical and mental.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). Table 1: Physiological range of certain blood parameters Analysis 1.Technically this team work is called 'Milieu Interior or Internal Homeostasis'. When it occurs frequently it affects health . Stress can affect anyone at anytime in some point of life.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 . Understanding Stress Human body is a complex organization of various tissues and each Thesystem of it should function properly and in a coordinated way. 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. Stress can affect anyone and everyone at some point of time in their life.45 . Stress is nothing but a normal physiological response of the body to situations or stimulus which are perceived as 'dangerous' to the body. pH Reference Range 7.36 .

Once the trigger is gone the hormonal levels drops and the body returns to normal. Now these two hormones work together to see that the body gets more energy by providing more oxygen and glucose.8 m mol / l The normal physiological range of a few blood parameters is given above. the body is well geared up and it tackles the situation. It is just to show how narrow the physiological limits are. 3.the reason being its 'Internal Homeostasis'and hence its normal functioning should not be affected.2.6. This response is to make persons cope with the situation successfully. The initial step is taken by the Hypothalamus of the brain which secretes Adrenocorticotrophic releasing Hormone ARH). situations and stimuli. Physiology of Stress When a person is exposed to a 'dangerous' situation his body gets ready to face it.5 m mol / l Normally > 97% 3. It needs more energy for that. The mind gets disturbed by the fact that the threat is there. To put it in a nut shell -"The mind feels the danger and the body tackles it. The human body is exposed everyday to different person. Increase in the heart rate to supply more blood quickly. Some of the exposures are rewarding and certain others are hazardous. The vital link between the mind and the body is lost and the person suffers. y y y y y y Diversion of the blood from less vital to more vital organs.The body keeps experiencing the above mentioned 'adjustments'. Breakdown of glycogen stores in liver and muscle to get more glucose. But if this happens repeatedly. Soon the hormonal and energy stores get exhausted. Increase in the respiratory rate to get more oxygen from the atmosphere. This response is called the Fight or Flight response. This in turn stimulates the adrenal glands which are situated on the kidneys to secrete Adrenaline and Cortisol. Bicarbonate Oxygen saturation Glucose 21 . Increase in the blood pressure to supply blood efficiently. For these things to occur. Formation of more glucose from non carbohydrate substances. . ARH stimulates the adjacent pituitary gland to secrete Adrenocorticotrophic hormone (ACTH). These actions are coordinated by hormones". The coordination between the two is disturbed. species. then all the hormonal levels are persistently high not allowing the body to come back to normal . The body has to function within this narrow limits maintaining Internal Homeostasis. 4. So at the end of the response. If the exposure is hazardous then the body prepares itself to face the situation . But the body is too tired to handle it.6 .27. the following adjustments are done. The extra energy is got by the 'Fight or Flight' response.

Short Term Response or Acute Stress Acute stress is the normal physiological 'Fight or flight response'. 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? . 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. delayed response or a prolonged response. The effects will be present only till the person is exposed to transient trigger. like y y y y Natural calamities War Rape Death of beloved ones Prolonged Response or Chronic Stress We define stress due to a prolonged response as chronic stress when the trigger is persistent or repetitive not allowing the body to come back to normal by keeping the stress hormones at the higher level. The persistent stressors could be any one of the following.Causes of Stress Stress is a normal physiological phenomenon. then it becomes pathological. 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. It can occur as a short term response. prolonged or unanticipated. The effects of stress affect not only man. but also animals. When the trigger is repetitive. It is also called 'Post traumatic stress disorder'. 'Undue or Unrelieved Stress' can occur in any person in whom the normal 'Fight or Flight' response is overdone. So 'Undue or Unrelieved Stress' is the right term when we discuss about the pathological aspects of stress. It is caused by exceptionally stressful conditions in which the person feels helpless.

adolescents and adults. transient or the short term effects are the normal physiological responses whereas the delayed. When the threat no longer exists. psoriasis. the body returns to normal. back ache and neck pain Depletion of energy stores Flare up of diseases like eczema. These functional adjustments responsible for the stress effects on the body. Stress can affect children. This is a physiological response seen in all persons exposed to stress. prolonged or unanticipated. When the trigger is repetitive. Headache. These changes persist till the threat exists. The effects of stress on the body can be categorized into short term and long term effects irrespective of the age groups. transient effects are the short term effects of stress. Increase in the blood pressure to supply blood efficiently.Stress is a normal physiological response of the body to hostile environment. Short Term Effects of Stress When a person encounters a threat. 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 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. then it becomes pathological. persisting or the long term effects of stress are the pathological responses. Increase in the heart rate to supply more blood quickly. his body gets geared up to handle it by the 'Fight or flight' response. but also animals. The immediate. Formation of more glucose from non carbohydrate substances. The effects of stress affect not only man. arthritis . Breakdown of glycogen stores in liver and muscle to get more glucose. During this response certain functional adjustments occur in the body. Though the stress factor may be different in different age groups. These immediate. the outcome is more or less the same. Increase in the respiratory rate to get more oxygen from the atmosphere.

Some irreversible physiological damages of the brain and related stress physical symptoms like organ damage are caused by these substances.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. then preparation for the exams acts as a trigger for stress. If the person fails in the exam. The affected person undergoes either some or all of the above mentioned symptoms with their severity based on his susceptibility. then the trigger is gone and he is relieved of the physical effects stress and his body returns to normal state. When he has to study a lot. Let us take the same example. He gets . The stress factor persists as he is jobless and has financial insecurity. Long Term Effects of stress When the stress factor is persistent or repetitive. The body now experiences stress with extra burden due to the side effects of the persistently high stress hormones. he loses the opportunity of getting a job and a financial security. the body keeps secreting the stress hormones and their blood levels remain continuously at a higher level and hence the associated functional adjustments. The manifestations could be y y y y y y y y y y y y y Chronic head ache Mood swings Anxiety disorder Substance abuse Memory disturbances Heart attack due increased blood pressure. sugar and cholesterol Stroke due to similar reasons Weight loss Exacerbation of allergies including asthma Irritable Bowel disease Ischemic Bowel disease like Crohn's disease Decreased sexual drive Sleeplessness Even when the stress factor is absent some of these physical and physiological effects of stress persist unless steps are taken to treat them. if he is not able to cover all the topics or if he finds the topics very tough. If he is able to complete all the topics and if he is able to understand what he studies.

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. This article tells you in detail regarding: y y y What are the possible dangers that will occur if stress is not relieved? Learn more on symptoms of stress Will long term stress result in heart attack? Stress is a normal physiological response of the body to a hostile environment and symptoms of stress are manifestations of this response. The affected person may develop physical. should be tackled. worse to worst. physiological or psychological problems. so that the person can lead a normal and productive life. If stress is in the house.If the body succeeds. So stress. it will affect the relationship with spouse and other family members. bad to worse. 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. 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 work place. no matter where it affects. Women are affected twice more than men. then after sometime the physiological adjustments and the stress symptoms revert back to normal. Stress if not relieved.affected by the above mentioned symptoms. If it is in the educational institution. If it fails the physiological adjustments and the stress symptoms persists. Stress can affect anyone from children to adolescents to adults. it will affect the performance. then after sometime the physiological adjustments and the stress symptoms revert back to normal. It is this persistence of the response that matters. The body tries to overcome stress by certain physiological adjustments . After a dormant period the person re-experiences the past traumatic events as 'flash backs'. . no matter what age group it affects. If the body succeeds. Even if he learns to live without a job some of the above mentioned conditions like substance abuse may persist. He may not be able to lead a normal life. or dreams and tries to avoid any stimuli or situation which reminds of the past trauma. may change the person's life from good to bad. The body tries to overcome stress by certain physiological adjustments. it will affect the studies.

chronic or delayed. The signs and symptoms of stress could be physical. It is recommended that if you are experiencing signs of stress you should visit a doctor for a thorough examination as soon as possible.traumatic stress disorder (PTSD) is defined as a delayed reaction to an exceptionally stressful situation or a life threatening event. The changes that occur are y y y y y y Diversion of the blood from less vital to more vital organs. It varies with the type of stress whether it is acute. Increase in the respiratory rate to get more oxygen from the atmosphere. physiological or psychological. Moreover the severity may not be same in all the persons exposed to similar kind of stress. Breakdown of glycogen stores in liver and muscle to get more glucose. This disorder has gained significant attention during the past few years. Increase in the heart rate to supply more blood quickly. The above mentioned functional changes manifest both stress physical symptoms and stress psychological symptoms. Usually a combination of all the three occurs. The signs and symptoms of stress are manifestations of the functional adjustments that happen in the body. The delay can be as long as 6 months . The functional changes are physiological changes and are the reasons for signs and stress physical symptoms to be manifested. Increase in the blood pressure to supply blood efficiently. 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. Formation of more glucose from non carbohydrate substances. Same day appointments are available from private doctors in London. Post Traumatic Stress Disorder: Has the Past Come Back to Haunt You? 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. It is not necessary that all the symptoms should be present in the affected individual.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.

If the person has a high anxiety trait.e. if the person experiences the stimuli. The causative event usually is so severe that any normal person who experiences it gets affected. London Bomb Blasts Serious Accidents like train accidents and building collapse following earth quake Traumatic death of beloved ones .g. More researches are being done in this field. 9/11. 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. An affected person gets repeated recollection of the stressful event as Flashbacks or dreams.g. About 1% of adults suffer post traumatic stress disorder.g.Rita War . Post . Whenever a person perceives an event as a dangerous one. In spite of it.e.e.Vietnam war. The affected person should feel helpless in response to the event. 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 manifestations of the disorder are seen after a couple of months. y y y y y y Natural Calamity . Similar statistics are not available for children and adolescents. the manifestation will be earlier and more severe.e. Post -Tsunami. Parents.Katrina. Causes of Post Traumatic Stress Disorder Post traumatic stress disorder follows an exceptionally stressful or a catastrophic life event after a dormant period. Post . The affected person should have high levels of anxiety trait. This disorder has gained significant attention during the past few years as more and more researches have commented on the short and long term effects of post traumatic stress disorder. The person re-experiences the original trauma and gets affected both physiologically and psychologically and tries . The impact of the event is so much that the person who is affected. The susceptibility and severity of affliction depends on the following criteria. y y y The affected person should perceive the event as a dangerous one.g. the normal response would be Fight or flight. Post. Post. The stressful events could be any of the following. Life partner. tries to avoid any stimuli reminding him of that past stressful event. with more anxiety and more arousal. the manifestations become more severe. Children The persons who survive the calamities or who witness those events get affected and start manifesting the syndrome after a couple of months.Gulf war Rape Terror .or even more.

Repeated Re-experiences cause a behavioral change in the person. 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. 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.to avoid such stimuli. The short term effects of stress in PTSD are mostly physical effects. 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 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? .

3. there are more competitions. If this response to the physiological effects of stress is not there. Stress can affect anyone and it affects everyone at some part of their life. These two hormones are responsible for the physiological effects of stress through the' fight or flight response' by making certain functional adjustments (Table2). then the person would succumb to the hostility of the environment. all these lead to stress.6. more expectations and more dangers and naturally. If the disturbing factor is stress.In the world of modern era.45 21 . 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. 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). Analysis 1. Human body is a complex organization of various systems which function hand in hand. Fight or flight response When the body is exposed to a stressful condition. The optimal range is very narrow (Table1) and the body strive very hard to keep everything within these narrow physiological stress limits. This is called 'Milieu Interior or Internal Homeostasis'.8 m mol / l If the internal homeostasis is disturbed. The internal environment includes the chemical substances and the pH. The disturbing factor could be an infectious disease. both inside and outside the cells. All the functions are done only if the interior environment of the body is optimal.This hormone in turn stimulates the adrenal or the suprarenal glands situated on the top of the kidney to secrete the stress hormones namely the adrenaline and the cortisol. then the body secretes certain stress hormones to tackle the situation with a response called the Fight or the flight response. 2. then certain compensatory adjustments take place. Stress can be defined as the normal physiological response of the body to any hostile situation or stimulus.5 m mol / l Normally > 97% 3.36 .6 . . 4. This hormone stimulates the pituitary gland which is situated below the hypothalamus to secrete Adrenocorticotrophic hormone(ACTH). a non infectious disease or simply any stress. Physiological Effects of Stress The physiological effects of stress are measures taken by the body to tackle the stressful condition. pH Bicarbonate Oxygen saturation Glucose Reference Range 7. Milieu Interior Living things especially humans are wonderful creations of god.7.27.

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.Can You Believe it? When many think of stress they think only of the negative effects that come with it. 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. There is good types of stress that can actually be healthy for your body. The first of these is eustress which is the type of positive stress. Boredom and hopelessness are two effects of this stress and as a result people can be less motivated to be creative.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. The final type of stress is over-stress. Increase in the heart rate to supply more blood quickly. However there are positive effects of stress. Formation of more glucose from non carbohydrate substances. You will typically feel this form of stress when you want a exciting movie. Breakdown of glycogen stores in liver and muscle to get more glucose. run or ride a theme park ride. Next is distress which is a bad form of stress. To understand the negative and positive effects of stress you should first learn about the four different types of stress. One of the best examples of positive stress is the fight or flight response that one receives in threatening situations. This response may even be triggered in our body during illnesses or traumas like bites and scrapes. Stress Can Have Positive Effects . Each of these can be both positive and negative stress. There are also positive ways to relieve stress that allow you to help cope with your bad stress. fearful or have unresolved anger. Types of Stress Our lives can be impacted by four different types of stress. When too much of this stress is present it results in anxiety and mental suffering. 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. So what then are the characteristics of positive stress? . Increase in the blood pressure to supply blood efficiently. This is what individuals feel when they are frustrated. This is what an individual feels after pushing themselves too hard for an upcoming deadline. 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.

muscle tension etc. Natural stress management techniques provide a desired relief in these patients. worry. Click here to see some natural stress relief products. your work performance. When it comes to feelings such as anxiety. 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. and 85% of serious illnesses. This article contains more information on: y y y Which are the three components of yoga that are used for stress relief? Find out how lifestyle changes and stress relief is related Will drinking plenty of water helps in overcoming stress? Stress can affect anyone and everyone at some point of time in their life. There is no escape from stress. However. Natural Techniques Natural stress reduction techniques can be categorized under the following headings.Characteristics of Positive Stress Not all stress is bad.. Though there is a long list of drugs to handle stress the list of their side effects is equally long. These natural stress reliefs are said to be devoid of dreadful side effects. fear. Stress occurs when the normal "Fight or Flight" phenomenon of our endocrine system occurs more frequently. This phenomenon causes a few reversible changes in our body like increased heart rate. Stress can affect your health. There are positive effects of stress and it has its own unique characteristics. pain or anger then these are linked to negative stress and this is what many people associate stress with. or read on to learn how you can relieve stress through various techniques. increased blood pressure. the positive effects of stress are something that can help motivate individuals to accomplish something good. So what exactly is the difference between positive and negative stress? Continue to: Positive vs. . Negative Stress Natural Stress Relief Technique ± Absolutely no side effects!!! Natural stress management techniques provide a desired relief to people who are in stress. Positive stress helps an individual to make any necessary changes in their lives. Positive stress can even help a person to take up a new job. These natural stress reliefs are said to be devoid of dreadful side effects. There is no single remedy for stress relief. Many discoveries and creative solutions that an individual comes up with will be the result of positive stress. your social life and your relationship with your family members. Basically the positive stress is something that is products. increased metabolism and energy release. Stress is believed to trigger 70% of visits to doctors. One must learn how to handle it. leave during a threatening or dangerous situation and make necessary lifestyle changes. change their schedule. Stress can affect anyone at anytime in some point of life. good and useful.

Exercise increases blood flow to brain which supplies more oxygen and eliminates toxic materials including carbon dioxide and lactate. It should be always done with empty stomach and one should never do it till exhaustion. Deep breathing itself is a good exercise. y y y y y The adrenaline store gets exhausted and results in relaxation. 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. Meditation can be done separately also for stress relief. pranayamas and meditation. Exercise helps in relieving the stress in the following ways. Yogic Breathing (Pranayama): One form of Pranayama is Nadi shodhanam in which alternate nostril breathing is done. It helps the body in getting more oxygen and eliminates the unwanted carbon dioxide. It takes the mind away from the source of stress and provides stress relief.y y y y y y y y Exercise Yoga Meditation Tai Chi Reiki Herbs Dietary adjustments Life style changes Exercise Exercise and diet are simplest of the remedies for stress. They are the asanas. Meditation that needs focusing : The affected person focuses on any object or image or sound or any thoughts. Yogic postures (Asana) : The corpses pose (Savasana). Meditation Two methods need mention a) Meditation that needs focusing and b) Meditation that does not need focusing. Yoga Stressed individuals have great amount of tension in their bodies. Three components of Yoga are used for stress relief. the crocodile pose (Makarasana) and the child's pose (Bal asana) are relaxation postures which help in dealing with stress. 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. It should always be done with the help of a teacher. . 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. Exercise relaxes tensed muscles.

Hypnosis Hypnosis as a relief method for stress has gained considerable credibility in recent years. Reiki Reiki is a Japanese art of healing. tranquilizer and helps in digestion. the sleeping pill . sleeplessness. detoxifies the body and provides new vitality. Hops: Its tranquilizing properties are useful in the treatment of sleeplessness and irritability. Scullcap: It acts on the nervous system and stabilizes the mood. It controls the irregular heart beat.It contains a combination of 5 flower essences for relieving stress and reducing fear and tension. Catnip: It helps in calming the nervous system and treating the digestion problems.The position in which the hands are placed important. It is done by sitting comfortably with the eyes closed. aroma therapy etc. Reiki practitioners impart energy through a particular pattern. . Chamomile: Used as immunostimulant. Hypnosis for anxiety and stress is clinically proven and is an effective long term solution for stress related conditions. 10. 7. 2. 4. Bach Rescue remedy: The formula was found by Dr. Valerian: It is similar to diazepam. But most prefer no barrier to the therapy. Reiki can be done through clothing. Reiki incorporates of most of the other alternate therapies like spiritual therapy. Tai chi means 'Supreme ultimate boxing 'or 'Boundless fist'. During the process the fluctuating mind gradually becomes still and attains a state of "Restful alertness". 8. This improves the internal circulation and it is believed that over a period of time it reverses the physical effects of stress.Edward Bach in 1920's.It relaxes nervous system and helps in good sleep. 3.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. 5. The hands are the tools of healing in Reiki. Tai chi Tai chi or Tai chi chuan is a Chinese martial art meant for health and longevity and how to deal with stress.Meditation that does not need focusing : Transcendental meditation is one form of meditation that does not need focusing. 9. The basic principle involves leverage of the joints through coordination of relaxation rather than increased muscle tension. anxiety. Herbs Herbal treatment always has a significant chunk of followers. Passion flower: The flavinoids in it acts as a sedative and anti oxidants and relieves stress and anxiety. In the treatment of stress Kava Kava is the latest in the list while Valerian is the oldest. Kava Kava: It is a herb of Indonesian and Polynesian islands which is used to relieve stress. St John's Wort: It inhibits the enzyme mono amino oxidase and helps in relieving stress. It is done for about 20 minutes everyday in the morning and evening. The list includes: 1. 6. This induces deep relaxation. It is gaining popularity because of its active role in reducing stress. meditation. Rhodiola: It regulates the heart beat.

Yoga means Union or Harmony. 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. Some of the very old principles which were forgotten for years are being revived and followed. only 3 are used in the stress reduction. By performing yogic postures there is a free flow of energy in and out of the body which helps in the proper functioning of the body and the subsequent relief of muscle tension. Though the classical Yoga has 8 components. various stress reduction techniques will help them to reduce their stress. Various stress reduction techniques are practiced to reduce stress. It relaxes the muscles and keeps the mind away from distraction. 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. Makarasana or Crocodile Posture In this posture. Researches done so far prove the effectiveness of these techniques in stress reduction. the person lies flat on his tummy with face downwards and remains still without moving (resembling a crocodile under water).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. 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. Among the different asanas the following are very popular. It is very much useful in women suffering from premenstrual tension. . It is very important for such people to handle stress properly.

Meditation The third component is meditation. the person assumes the posture of the fetus inside the uterus by curling forwards. This helps in free flow of energy in and out of the body. the person takes control over his breathing. The technique of using the hands by assuming different postures is called mudra. By doing this. Meditation that needs focusing y y y y Sit comfortably with a straight erect spine Focus on any object or sound or image or any thought Take deep breaths slowly Do this for about 30 minutes By doing this the person's mind focuses on a particular object and thus gets rid of all the thoughts and worries. The most popular and the simplest one is the 'Nadi shodhanam'. 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. . 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. the meditation. Pranayama Prana' means life and 'ayama' means control. There are different types of pranayama. the bal asana or the child's posture or the Sav asana or the corpse posture are quite popular. According to Yoga there are 14 nadis or channels and prana or lives flow through them. By these asanas the different endocrine glands are put into alert.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. there is relaxation of back muscles. the body gets ready for the next step. the person emulates a dead person. there are types in which it is not required. It means channel purification. Though it appears very simple. it is one of the toughest asanas to perform and the most effective one also for relaxation. By meditating the mind loses focus of the stress inducing factor and there is relaxation of mind. The mind focus gets shifted away the stress inducer and this gives a feeling of relief. Do pranayama. (Different mudras are used for other purposes like meditation also). With proper posturing and pranayama. Savasana or the Corpse pose In this posture. By doing pranayama. Among the numerous asanas. Meditation Though meditation means Contemplating or focusing.Bal asana or the Child's pose In this posture. In Nadhi Shodhanam . the Makharasana or the crocodile posture.

which means. It is unique in the sense that there is no need for concentrating or focusing on any object. This helps in more oxygen entering in and carbon dioxide going out. . 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. With this meditation." When you are under stress. In this method there is no need for concentration on any object.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. a person is able to go deeper in to his mind crossing all boundaries and attain a state of mental relaxation. Stress can be defined as follows: Definition of Stress : 1 In medical terms stress is described as. The meditation is done twice a day for about 20 minutes by sitting in a comfortable position with eyes closed and chanting mantras. By performing transcendental meditation. "to be drawn tight". "a physical or psychological stimulus that can produce mental tension or physiological reactions that may lead to illness. OM) Take deep breaths Do this for 30 minutes twice a day There is relaxation of both body and mind. which are converted to cortisol in the blood stream. The term 'transcendent' means 'going beyond' or 'crossing all limits. The amount of air entering and leaving the respiratory tract during each breath is 500 ml. your adrenal gland releases corticosteroids. Cortisol have an immune suppressive effect in your body. 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". 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. By deep breathing this is increased to 1500 ml. The steps of deep breathing are y y y y Sit comfortably with a straight back Take a deep breath.

Symptoms of this type of stress are prolonged tension headaches. Types of Stress Three types of stress may be distinguished: 1. . excessive or prolonged stress can be harmful. positive or neutral. or similar things. increased physical activity. chest pain and heart disease . In this process. You should know your level of stress that allows you to perform optimally in your life. searching something but you misplaced it. Too much stress is harmful.Another Definition of Stress According to Richard S Lazarus." Stress can be therefore negative. People often work well under certain stress leading to increased productivity. humiliation or infection is detrimental. Symptoms of this type of tension are headaches. arranging a world level symposium may be challenging for one person but stressful to another. For example. creative successful work is beneficial. back pain. disorganized. your body is stressed. migraines. stress is a feeling experienced when a person thinks that "the demands exceed the personal and social resources the individual is able to mobilize." Your body tries to adjust to different circumstances or continually changing environment around you. Many times you do not know in advance and the stress periods may be sudden. meeting deadlines pressure or minor accident. there would be no life. the body is put to extra work resulting in "wear and tear". 2. "stress is not necessarily something bad ± it all depends on how you take it. always in a hurry and never in time. A situation may be stressful for someone but the same situation may be challenging for others. muscle aches or body pain. These people are generally in positions of importance at their workplace and stressful lifestyle is inherent in them. hypertension. while planning a vacation to a hill station you know that it would be stressful at certain times. stomach problems. In other words. over exertion. The situation may not be under your control. Stress is not always necessarily harmful. but we are willing to doing that. Hans Selye said in 1956. Some persons have habit of worrying unnecessarily. Without stress. Acute stress Acute stress is usually for short time and may be due to work pressure. Stress disturbs the body's normal way of functioning. Passing in an examination can be just stressful as failing. Stress is unique and personal. Most of us experience stress at one time or another. But you are willing to face those challenges. However. while that of failure. The stress of exhilarating. Acute Stress Acute stress is common in people who take too many responsibilities and are overloaded or overworked. For example. rapid heartbeat. Sometime we know in advance that doing a certain thing will be stressful.

1. For example. worried about your job security. then our body is working overtime. then it tries to defend itself. o Excessive work pressure. near relative or friend. o Pregnancy or birth of a new baby. o Children's educational performance. o To control staff under you. o To give new results. family. o Separation or divorce from partner. chronic illness and successive failures in life. or worried about your loans or similar things. o To produce new publications if you are in research area. You may be under stress due to several causes. o Working overtime and on holidays. o Injury or illness of any family member. If this situation continues for a long time. o Not sufficient money to meet out daily expenses or unexpected expenditure. o To meet out deadlines. It is very harmful to their health. o Change of place or change of city or change of country. you are under stress when you are worried about something. or even years. Causes of Stress Whenever our body feels something not favorable. pick-pocketed or share market. Look at the following causes of stress. Chronic stress is a prolonged stress that exists for weeks. Chronic Stress This type of stress is the most serious of all the 3 stress types. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. colleagues and juniors. 2. o Loss of money in burglary. o Support you receive from your boss. family members or friends or neighbors. o Sexual molestation. o Children's behavior or disobedience. worried about the illness of your father. broken or stressed families and marriages. months. o Hyperactive children. o Argument or heated conversations with spouse. worried about your children. Causes of Stress at Home o Death of spouse. This stress is due to poverty. o Moving house. o To train your staff and take work from them. There are several causes of stress. o Marriage of self or son or daughter or brother or sister. o Your relationship with colleagues. o Not sufficient money to raise your standard of living. Causes of Stress at Work o To meet out the demands of the job.3. .

6. screaming. The fourth stress management strategy is what I am proposing as the right solution. but we'll get to that in a minute. 11. Change of job. yelling. Plugging the Hole 18. Work against will. 12. 2Plugging the Hole 9. The first three stress management strategies are the most common. I've come up with four major categories of stress management strategies. 14. the things you can't control. The Ocean represents your external environment. you begin to take on water. 3Ignoring the Problem 10. financial threat.New work hours. This is the equivalent of trying to relieve the pressure by trying to KEEP OUT change in the system. There is a fourth. Harassment. the way things are. 17. venting. 1Bailing the Water 8. o Setback to your position in society. o Lack of sleep. On the more innocuous side would be things like exercise and talking with friends. Examples in real life of bailing would be anger. o o o o o o o . ust like there are a myriad of different symptoms of stress. Let's address each of the three stress management strategies briefly. 3. o Somebody misunderstands you. 16. This is the equivalent of trying to relieve the pressure by trying to PUSH OUT the energy from the system. blaming. and causing the body to sleep more so less consciousness gets in. social threats. etc. The Hole represents stress in your life.nature. o Uncertainty. Promotion or you have not been promoted or your junior has superseded you. To make this a bit easier to understand.where our body literally shuts down the inputs into the brain by constricting the pupils so less light gets in. A common example in real life of plugging the hole would be going into depression mode. there are likewise a myriad of different ways we as human beings have learned to deal with or "cope" with stress. Sexual molestation. Bailing the Water 15. 4. Argument or heated conversations with co-workers or boss. 19. As I've thought about it. The Boat represents you. 7. o Threats: physical threats. change. ther Causes of Stress o Fear. other threats. Imagine you live on an island and you have a small sail boat that you use to get between two islands. But the boat has a hole in the bottom and every time you go out on the ocean.your current ability to move around and deal with the world around you and the element of change. sexual activity and violence. let's use an analogy. intermittent or continuous. There are basically three strategies you could employ in this scenario. 5. 13.

if we allow it to happen instead of resorting to bailing. The process is incremental. Drugs. Ignoring the Problem 22. a re-building. As we turn our focus inward and take on the challenge of regular internal alignment. John Groberg writes on a wide variety of topics related to personal and spiritual growth. plugging or ignoring the leak.often positive sources of input. John developed a model called the Divine-Align-Shine model as a way of visually organizing the principles. a re-organizing of a system at a higher level of existence. But even when our threshold is exceeded. 21. in order to "deal with" or "cope" with the negative that we've already let in. They do not GROW the capacity of the system to handle stress and change. but each time we do the internal work prescribed in this site. They are all just distractions from the problem of a sinking boat. 23. A Better Way 26. So what is the lasting solution? What is "True Stress Relief?" 29. and instead go back to work on internal alignment. We increase our system's threshold of tolerance. This is the equivalent of watching for dolphins while your boat fills with water. 30. Ignoring the problem comes in many varieties. we can take a breakdown in life and use it as a re-creation. 31. and writers of ancient and modern times. we don't go from a small sailboat to a battleship in one single makeover.20.it is to build a bigger. stronger. plugging or ignoring. what we do is create in ourselves a "system" or "boat" that has increased capacity to handle change and stress. We literally become more tolerant of change and stress. But none of them really solve the problem. To stick with our row boat analogy. 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. All of these three stress "coping" mechanisms provide temporary results and can be either healthy or unhealthy depending upon the use. By ChoiceŒ. practices and the overall process of .usually we just let our attention get distracted because we're too fearful of keeping it where it needs to be to fix the problem. The problem with all of these mechanisms is that they leave unchanged the system's capacity for handling change in the environment. 32. excessive entertainment or excessive shopping are all examples of Ignoring the Problem. 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. more water tight boat that is capable of handling more "stress" in the environment without having to resort to bailing. We all have to learn to say NO to the less important. 24. 25. 27. 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. Now. alcohol. 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. His slogan is Grow. but often we become indiscriminate in our blocking and go into isolation mode trying to reduce and eliminate sources of input.able to handle more without breaking down. These principles are then put to the test in his own life with an emphasis on simple. poets. 28. we strengthen and grow our boat. excessive eating.

two of the biggest emotions contributing are frustration and being over anxious.com where contact information is available. try out the following things. To prevent stress. you have a 20 page essay due in one week that was assigned 3 months ago.it gives you more energy.it helps you think more clearly. Both these things are vital to relieving stress. First of all. This does two things. Second of all. These things have been helpful to me for relieving stress (long term). You haven't started and you don't know how to start (I'm sure we can all relate to this from college). For example. it will deeply affect your feelings and emotions.personal and spiritual growth. His writings are cataloged and organized on his website. . you're frustrated because you don't know where to begin. you're anxious because you don't know if you will finish on time and may suffer the consequences. Two . One . However. http://johngroberg. you are allowing more oxygen to flow through your body. really stressed? You'll often find that you are half-frustrated. and half-anxious. Anxiety comes from worrying about the future. 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. Eating Healthy Studies have shown that if you eat junk food. By exercising. This can be anything from not being able to solve a problem or not being able to get what you want currently. Instead of cramming your system down with soda. or foods that rip all contents of nutrition out. How can we prevent stress? Although there are many reasons why we get stressed. Exercise Exercising always helps me relieve stress mainly because I'm not focused on the problem at the moment. stress is usually some type of mixture between the two. Have you ever been really. Frustration happens when we think of irritating thoughts of the present moment.

or desperate. cheeseburger. . to stay more stress-free. Being angry or scared or frustrated isn't evil. Sometimes it feels like there are too many choices. 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. our thinking patterns. and what we need to stop doing. In other words desperation isn't something from the outside but rather something we are creating ourselves and placing it in our minds and spirits. We need to break our patterns. When you're desperate. what our resources are . The drugs cloud the mind which makes it difficult to get off of the drugs. Sometimes it isn't that we have many issues. and our behavior patterns. In other words I was telling the clients they needed to clear their mind. Our job. Everything had melted together. When we're constantly needy. You've probably heard the phrase. our emotional patterns. the "if only" game. Most people would agree that taking drugs clouds the mind. Remember. was to pull the strands out and separate them so that we could have a clear vision of what was really happening. You don't function as well doing physical demands as you would not being under the influence. you will have a hard time being stressed out.including people. We can become desperate to gain this approval. But staying there is destructive. This will help your body function a lot more smoother in pressure times. I would say. Better nutrition equals less stress. We can actually paralyze ourselves. playing the "what if" game or. afraid of making the wrong decision. "I can't think straight. Perhaps the issue should be framed as one in which we quit cluttering our mind. fries. The more you can train your mind to stay positive in negative moments. begin feeding yourself more fruits and vegetables. Whatever you tell your mind. it will carrying out that message." That's a refection of a cluttered mind. the desperation clouds the mind which makes it tough to stop being desperate. When our self esteem is low we become very dependent on the approval and praise of others. what we can do for others. what our strengths are. the more positive you will become. We need to focus on what matters to us. Perhaps we start attacking ourselves because we should be handling a situation better and we think of other ways we have failed. focus on a peace of mind in the present moment rather than over expect yourself to be perfect for the future. etc. if we are looking back.coffee. Maintain a Positive Attitude If you see a positive in every negative situation. Perhaps we start catastrophizing about something that has happened. or angry or scared it is like being under the influence of a drug. That very feeling of desperation clouds our mind. candy and the like. Psychological therapies have been developed just to deal with this issue. There might be just one issue but many facets to that issue. In some ways there are no easy answers to this situation. We start second guessing ourselves. 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.

I can do something. Your emotions are contagious. the more you'll positively affect those around you and the less other people's stress will negatively affect you. What one thing can I do?" That clears the mind. I have worked in substance abuse and with people who have had children and other loved ones die. 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. The better you are at managing your own stress. The ability to manage stress in the workplace can make the difference between success or failure on the job. I have had six books published and did a six part series for Public Television. . and higher levels of stress. "Layoffs" and "budget cuts" have become bywords in the workplace. "Why is he driving you anywhere? It's your car! Take back your keys. I don't have to do twenty things just one." I like the image. "What has to happen to me to make it a good day. I have spoken across the country to people in business. These include: y y Taking responsibility for improving your physical and emotional well-being. When I hear the phrase. Since job and workplace stress grow in times of economic crisis. 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. I'm not saying it's always easy but it's a clear picture . and the result is increased fear." That isn't. health care and education. I have worked for over 30 years with people in tough situations ranging from high pressure jobs to terminal illnesses. uncertainty. If you start thinking such and such could happen. "What can I do to make today a good day. the troubled economy may feel like an emotional roller coaster. "So and so is driving me crazy. Scott Sheperd I have a BA in Music (I am a jazz pianist) an MA in Mass Communication and a M. Every morning. Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work. Coping with work stress in today¶s uncertain climate For workers everywhere. My name is Dr.Ed and PhD in Counseling/Psychology. "What can I do.We need to construct pictures in our mind that allow us to take control of our lives and clear our minds." It's. Get priorities straight. In the construct of clearing your mind less is better. Get timelines straight.something that is doable. and stress has an impact on the quality of your interactions with others." I always respond. figure out when. if you are serious about clearing your mind. start off the day with the question. I have worked with people dealing with cancer and AIDS and other chronic illnesses. it¶s important to learn new and better ways of coping with the pressure.

The better you feel. 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. Get moving Aerobic exercise ±perspiring -is an effective anti-anxiety treatment lifting mood. you¶re stronger and more resilient to stress. Even small things can lift your mood. Problems sleeping Fatigue. increase your energy. When your own needs are taken care of. Start by paying attention to your physical and emotional health. Take things one step at a time. it¶s time to take action. or manage your personal life. irritable. and as you make more positive lifestyle choices. they can lead to bigger problems. both at home at work. chronic or intense stress can also lead to physical and emotional health problems. sharpening focus and relaxing mind and body. increasing energy. Signs and symptoms of excessive job and workplace stress y y y y y Feeling anxious. For maximum stress relief. If the warning signs of work stress go unattended. making them less productive and effective and their work less rewarding. and make you feel like you¶re back in the driver¶s seat. Taking care of yourself doesn¶t require a total lifestyle overhaul. care for yourself. Beyond interfering with job performance and satisfaction. the better equipped you¶ll be to manage work stress without becoming overwhelmed. you¶ll soon notice a noticeable difference in your stress level. Warning signs of excessive stress at work When people feel overwhelmed. loss of interest in work.y Learning better communication skills to ease and improve your relationships with management and coworkers. or depressed Apathy. try to get at . they lose confidence and become irritable or withdrawn.

and daily tasks. Similarly. For more information. smoking when you're feeling stressed and overwhelmed may seem calming. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence.least 30 minutes of hear pounding activity on most days but activity can be broken up into two or three short segments. but nicotine is a powerful stimulant ± leading to higher. 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. Analyze your schedule. When you're sleep deprived. daily responsibilities and downtime. Your growing sense of self-control will also be perceived by others as the strength it is. Time management tips for reducing job stress y y Create a balanced schedule. Don¶t over-commit yourself. your ability to handle stress is compromised. not lower. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities. Try to find a balance between work and family life. see Tips for a Good Night's Sleep. Low blood sugar makes you feel anxious and irritable. Get enough sleep Stress and worry can cause insomnia. it's much easier to keep your emotional balance. To learn more about food that have a calming effect. Avoid scheduling things back-to-back or trying to fit too much into one day. see Making Exercise Fun. we underestimate how long things will take. But lack of sleep also leaves you vulnerable to stress. For more information. a key factor in coping with job and workplace stress. see Tips for a Healthy Diet. you can¶t ignore it. All too often. All work and no play is a recipe for burnout. Reducing job stress by prioritizing and organizing When job and workplace stress surrounds you. On the other hand. responsibilities. but too much can cause anxiety as it wears off. If you've . social activities and solitary pursuits. Drink alcohol in moderation and avoid nicotine Alcohol temporarily reduces anxiety and worry. but there are simple steps you can take to regain control over yourself and the situation. lift your mood and make you feel good. leading to better relationships at work. When you're wellrested. levels of anxiety. eating too much can make you lethargic.

" Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely. If a large project seems overwhelming. not less. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways. and react to other's emotions and feel comfortable socially. why not let them? Let go of the desire to control or oversee every little step. . distinguish between the "shoulds" and the "musts. Focus on one manageable step at a time. 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. Relationship management ± The ability to inspire. 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. It's about communicating with others in ways that draw people to you. influence. whether at home. repair wounded feelings. Make a list of tasks you have to do. you can retain a large measure of self-control and self-confidence by understanding and practicing emotional intelligence. Stepping away from work to briefly relax and recharge will help you be more. make a step-bystep plan. rather than taking on everything at once. Break projects into small steps. If other people can take care of the task. Delegate responsibility. and connect to others and manage conflict.y y got too much on your plate. You don¶t have to do it all yourself. school. Try to leave earlier in the morning. get it over with early. understand. Reducing workplace stress by improving emotional intelligence Even if you¶re in a job where the environment has grown increasingly stressful. Don¶t add to your stress levels by running late. and defuse tension and stress. Do the high-priority items first. Task management tips for reducing job stress y y y Prioritize tasks. If you have something particularly unpleasant to do. Social awareness ± The ability to sense. Plan regular breaks. and tackle them in order of importance. You¶ll be letting go of unnecessary stress in the process. productive. Also try to get away from your desk for lunch. or on the job. overcome differences. The rest of your day will be more pleasant as a result. Make sure to take short breaks throughout the day to sit back and clear your mind.

To learn how to increase your emotional intelligence. But.Reducing stress in the workplace with emotional intelligence The more emotional intelligence you have. you may end up with more rather than less stress. Knowing what you are feeling will not only add to your self confidence and improve your self control but enhance your understanding of others and help you build more satisfying relationships. emotional intelligence is not something we¶re born with. 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. Eliminate self-defeating behaviors . Reducing workplace stress by breaking bad habits As you learn to manage your job stress and improve your work relationships. read Five Key Skills for Raising Your Emotional Intelligence. Developing the capacity to meet challenges with humor. facial expression. the more stress you can avoid in the workplace. posture . if the laugh is at someone else¶s expense. you¶ll have more control over your ability to think clearly and act appropriately. Staying connected to your internal emotional experience so you can appropriately manage your own emotions. The skill set that enables you to acquire these capabilities can be learned but requires the development of emotional and nonverbal ways of communicating that include: y y y y y Learning to recognize your particular stress response and become familiar with sensual cues that can rapidly calm and energize you. Learning to recognize and effectively use the nonverbal cues that make up 95-98% of your communication process including eye contact. tone of voice. Learning to navigate conflict by becoming a good listener and someone who can face conflict fearlessly with the expectation that differences resolved will strengthen the relationship. Fortunately. it¶s something we can learn and develop. There is no better stress buster than a hardy laugh and nothing reduces stress quicker in the workplace than mutually shared humor. Its not what you say but how you say it that impacts others ± for better or worse. gesture and touch.

and you put undue stress on yourself by trying to do everything perfectly. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level. Exercise does wonders for the psyche. Plan your day and stick to the schedule ² you¶ll feel less overwhelmed. find a way to break through with laughter.Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. If you¶re always running late. No project. sit on a park bench. just knowing where everything is saves time and cuts stress. Just remember to reciprocate and help them when they are in need. Clean up your act. you¶ll find yourself drained of energy and motivation. If your desk is a mess. situation. Talk it out. you¶re setting yourself up to fall short. Try to think positively about your work. 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. When you ± or the people around you ± start taking things too seriously. Cultivate allies at work. and you¶ll do fine. Find humor in the situation. 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. especially in times of high stress. file and throw away the clutter. Make to-do lists and cross off items as you accomplish them. But even just finding a quiet place and listening to your iPod can reduce stress. When you set unrealistic goals for yourself or try to do too much. set your clocks and watches fast and give yourself extra time. Managers must act as positive role models. Take a stroll around the block. or spend a few minutes meditating. Share a joke or funny story. 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 someone that we admire remains calm. Walk away from the situation. If you see the downside of every situation and interaction. you¶ll find employer-imposed stress easier to handle. If you feel stress building. All of the tips mentioned in this article are twice as important for managers to follow. Flip your negative thinking. or decision is ever perfect. 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. avoid negative-thinking co-workers. Find Ways to Dispel Stress y y y y Get time away. and pat yourself on the back about small accomplishments. take a break. Improve communication . even if no one else does. y y y Resist perfectionism. Do your best.

Provide opportunities for career development. Prevent. Consult employees about scheduling and work rules. and Cope with Stress Preventing Burnout Signs. Causes.y y y Share information with employees to reduce uncertainty about their jobs and futures. Consult your employees y y y y Give workers opportunities to participate in decisions that affect their jobs. not mean-spirited or petty. Be sure the workload is suitable to employees¶ abilities and resources. Cultivate a friendly social climate y y y Provide opportunities for social interaction among employees. Promote an ³entrepreneurial´ work climate that gives employees more control over their work. Symptoms. Related Articles Stress Management How to Reduce. and Coping Strategies More Helpguide Articles: y Finding the Best Job for You: Defining the Career That Works for You . Make management actions consistent with organizational values. Make communication friendly and efficient. Clearly define employees¶ roles and responsibilities. ffer rewards and incentives y y y Praise good work performance verbally and institutionally. avoid unrealistic deadlines. Establish a zero-tolerance policy for harassment. Show that individual workers are valued.

(Quintessential Careers) Stress in the Workplace ± Workplace stress from the employee¶s point of view.com) Managing Job Stress: 10 Strategies for Coping and Thriving at Work ± From a career advice and job-search site. (American Psychological Association) Managing Job Stress ± Readable. gives suggestions for gaining control over some aspects of one¶s job. (Portland Community College) Workplace Stress and Your Health ± Covers the dangers of work-related stress and what can you do about it. and effects of stress in general and on the job. (Job Stress Network) . (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. (Acas) Workplace Stress ± Describes the signs. (National Institute for Occupational Safety and Health) Stress at Work (PDF) ± Advisory booklet offers help and advice for anyone dealing with job and workplace stress. Causes. (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.y y Understanding Stress: Signs. (businessballs. (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. employee-centered site providing a wealth of strategies for reducing workplace stress. 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. Symptoms. and how management and employees can deal with workplace stress. Includes warning signs of stress (to the left of the article). causes. describing stress management techniques for the workplace.

. M.A. M.A. Last modified: November 2008. (The Institute for Management Excellence) Jeanne Segal. . M.. this article offers strategies for stress reduction that benefit employees and corporations alike. and Robert Segal.Reducing Stress in the Workplace ± Presented from management¶s point of view. Ph. Laura Horwitz. Melinda Smith. Ellen Jaffe-Gill..D.A.. contributed to this article.

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