Stress Management Relief

Ways to deal with stress

" Use effective time management
" Exercise
" Positive self-talk
" Good nutrition
" Relaxation

Why Exercise?

When you exercise, you blow off steam in a productive manner and build stamina. In the process, you reduce your level of anxiety and will start to look and feel much better. Exercise on a regular basis, three or four times per week, and by all means, make it fun. If it helps, find an exercise buddy. You'll be feeling better in no time!

Positive Self-Talk...What's That?

Have you ever heard the saying that talking to yourself is okay, but if you start answering yourself, there's something wrong? Well here's news for you! Holding inner conversations can be quite useful. For example, if you are nervous about giving a presentation, use "self-talk" to tell yourself you can do it! Don't use self-talk in a negative sense. That will only hinder you progress. Instead, use reinforcing self-talk like, "It worked," "You did it," "You can be proud ."

Not that Good Nutrition Thing Again

As they say, "You are what you eat." To avoid stress, avoid certain foods. Caffeine, taken in large amounts, is detrimental to your well being. Also try to avoid eating a lot of simple carbohydrates like candy, cake, cookies, etc. You may get a "quick high" as with caffeine, but that "high" will quickly end, and you will feel more tired than when you began. The foods to eat are complex carbohydrates and lots of fruits and vegetables. Your body will get everything it needs, and soon, as with exercise, you'll start to look and feel better!

Relaxation

Any exercise can aid in relaxation. Continued use of these relaxation techniques can improve your physical and emotional health quickly.

1. Deep breathing: Get comfortable, close your eyes, breathe slowly from the diaphragm.
2. Relax each part of your body: Start at scalp and go down. Eyes, cheeks, jaw, back of neck, arms, shoulders, chest, stomach, lower back, legs, feet, toes.
3. Take 15 minutes to sit and daydream about a special place. See everything, try smelling smells and hearing sounds.
4. Tense up all muscles for seven seconds and then relax for seven seconds.
5. Listen to soothing music.
6. Take a power nap (no more than 30 minutes).
7. Shake your worries away by shaking each limb.
8. Laugh, smile, have fun!

Now you will read ten most useful tips that describe how to cope with stress.

10 Tips for Coping with Stress

1. Hang a "Do Not Disturb" sign on your door. Read, exercise, nap.
2. Visit a museum or church, browse in a bookstore.
3. Practice listening to others talk: do one thing at a time.
4. Drop annoying, time-consuming acquaintances, activities and obligations.
5. Freely express feelings of joy, grief, disappointment.
6. Stop trying to remember everything. Write things down; make notes to yourself. 7. Allow more time than you think you'll need for catching trains, buses, planes.
8. Prepare to wait for everything - haircuts, appointments, payments.
9. Rid your life of clutter. If you haven't worn it or used it for a year, give it away.
10. Plan tomorrow before the end of the day.

More symptoms of stress and more reccommendations:

Symptoms of Stress

There are several signs and symptoms that you may notice when you are experiencing stress. These signs and symptoms fall into four categories: Feelings, Thoughts, Behavior, and Physiology. When you are under stress, you may experience one or more of the following:

Feelings

" Feeling anxious.
" Feeling scared.
" Feeling irritable.
" Feeling moody.

Thoughts

" Low self-esteem.
" Fear of failure.
" Inability to concentrate.
" Embarrassing easily.
" Worrying about the future.
" Preoccupation with thoughts/tasks.
" Forgetfulness.

Behavior

" Stuttering and other speech difficulties.
" Crying for no apparent reason.
" Acting impulsively.
" Startling easily.
" Laughing in a high pitch and nervous tone of voice.
" Grinding your teeth.
" Increasing smoking.
" Increasing use of drugs and alcohol.
" Being accident prone.
" Losing your appetite or overeating.

Physiology

" Perspiration /sweaty hands.
" Increased heart beat.
" Trembling.
" Nervous ticks.
" Dryness of throat and mouth.
" Tiring easily.
" Urinating frequently.
" Sleeping problems.
" Diarrhea / indigestion / vomiting.
" Butterflies in stomach.
" Headaches.
" Premenstrual tension.
" Pain in the neck and or lower back.
" Loss of appetite or overeating.
" Susceptibility to illness.

Causes of Stress

Both positive and negative events in one's life can be stressful. However, major life changes are the greatest contributors of stress for most people. They place the greatest demand on resources for coping.

Major Life Changes that can be Stressful

" Geographic mobility.
" Going to college.
" Transfer to a new school.
" Marriage.
" Pregnancy.
" New job.
" New life style.
" Divorce.
" Death of a loved one.
" Being fired from your job.

Environmental Events that can be Stressful

" Time pressure.
" Competition.
" Financial problems.
" Noise.
" Disappointments.

How to Reduce Stress

Many stresses can be changed, eliminated, or minimized. Here are some things you can do to reduce your level of stress:

" Become aware of your own reactions to stress.
" Reinforce positive self-statements.
" Focus on your good qualities and accomplishments.
" Avoid unnecessary competition.
" Develop assertive behaviors.
" Recognize and accept your limits. Remember that everyone is unique and different.
" Get a hobby or two. Relax and have fun.
" Exercise regularly.
" Eat a balanced diet daily.
" Talk with friends or someone you can trust about your worries/problems.
" Learn to use your time wisely:
" Evaluate how you are budgeting your time.
" Plan ahead and avoid procrastination.
" Make a weekly schedule and try to follow it.
" Set realistic goals.
" Set priorities.
" When studying for an exam, study in short blocks and gradually lengthen the time you spend studying. Take frequent short breaks.
" Practice relaxation techniques. For example, whenever you feel tense, slowly breathe in and out for several minutes.

Are you in danger of stress?

Ways to deal with stress

More symptoms of stress and more reccommendations: