Stress Management

Stress Management

What is Stress?

Ans- Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body's reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline.

Causes of Stress?

A.      Internal Causes of Stress-

·         Constant Worry

·         Rigid Thinking

·         Pessimism

·         Negative self-talk

·         Unrealistic Expectation’s

·         All in or all out attitude

 

B.      External Causes of Stress:-

·         Major life changes

·         Difficulties with relationships

·         Having too much to do.

·         Difficulties at work

·         Financial Difficulties

·         Having too much to do.

·         Worrying about family.

Symptoms of Stress:-

A.      Cognitive Symptoms:-                                                                                     

Ø  Memory Problems

Ø  Concentration Issues

Ø  Lack of judgment

Ø  Pessimism

Ø  Anxiety

Ø  Constant Worrying

B.      Emotional Symptoms:-

Ø  Depression

Ø  Agitation

Ø  Irritability

Ø  Loneliness

Ø  Anxiety

Ø  Anger

C.      Physical Symptoms:-

Ø  Aches and Pain

Ø  Diarrhea or Constipation

Ø  Nausea

Ø  Dizziness

Ø  Chest Pain/Rapid Heartbeat

Ø  Frequent Cold or Flu like Feeling.

 

D.      Behavioral Symptoms:-

Ø  Increase or Decrease in Appetite

Ø  Over Sleeping or not sleeping enough

Ø  Withdrawing Socially

Ø  Ignoring Responsibilities

Ø  Consumption of Alcohol or Cigarettes

Ø  Nervous habits like Nail-biting, Pacing etc.

Tips to manage Stress:-

1.       Note down the different ways in which you can handle the various sources of stress.

2.       Remember that you cannot control everything, but you can control how you respond.

3.       Discuss your feelings, opinions and beliefs rather than reacting angrily, defensively or passively.

4.       Practice relaxation techniques like Meditation, Yoga when you start feeling stressed.

5.       Devote a part of our day towards exercise

6.       Eat healthy foods like fruits and vegetables. Avoid unhealthy foods especially those containing large amount of Sugar.

7.       Plan your day so that you can manage your time, better, with less stress.

8.       Say ‘No’ to people and things when required

9.       Schedule time to peruse your hobbies and interests   

10.    Ensure you get at least 7-8 hours of sleep.

11.    Reduce your Caffeine intake.

12.    Increase the time spent with family and friends.

 

 (2)  (0)