Today’s hectic lifestyle is fraught with pressures, demands, and deadlines, all of which can lead to stress. Many people spend sleepless nights worrying about their future. Some cannot even enjoy their meals, down time, or recreational activities because they are so worried about their busy schedules. For an unlucky few, stress is the rule rather than the exception. Some experts say that a small amount of stress is healthy because it can be channeled toward helping you reach your goals. However, people who are constantly irritated and frustrated should make an effort to relax their nerves and bring their stress levels back to normal.

Causes

Stress is a complex but normal psychological and physical reaction of the body to various demands. Our brain is naturally programmed to equip our body in stressful situations. When this protection system perceives a threat, chemicals like adrenaline and cortisol are released into the bloodstream. When the threat is gone, our body returns to the normal state of equilibrium. With the nonstop demands of modern life, however, the stress system rarely shuts down. This makes us feel constant anxiety and tension and could result in various physiological problems, ulcers, or a weakened immune system.

Any change in daily life can make you stressed. Moreover, stress factors differ from person to person. People also react in different ways to the same stimuli because people think differently from one another and have different perceptions. For example, moving to a new place might be viewed as a positive opportunity for some, but for others, moving could be daunting and stressful. Similarly, losing a job or achieving a sales target can be stressful for some but not for others. An event is stressful when it elicits a negative response.

The right kind and amount of stress can be a good thing. However, too much stress for an extended time can be bad and can result in various unwanted consequences. For example, bearing the stress of financial burdens or family problems alone can become overly taxing and harmful. Being overly stressed can also cause various health problems such as heart disease, depression, and obesity. Stress can also worsen these problems if they already exist.

Signs and Symptoms of Stress

Symptoms of stress can include:

• Nervousness, fear, or anguish

• Body pains such as back pain, headaches, or pain in the neck or jaw

• Digestive problems such as constipation or diarrhea

• Mood changes

• High blood pressure

• Trouble sleeping

• Relationship problems

• Difficulty breathing

• Sudden fluctuation in weight

• Conditions such as eczema or asthma

• Increased smoking and consumption of alcohol

You can manage stress successfully by first knowing the symptoms of stress and recognizing when you are suffering. Once you are able to recognize stress, try to avoid the sources of stress as much as possible. However, this might not be practical in all situations. In that case, you need to develop techniques to cope with stress and react in a way that minimizes or eliminates its effects.

Following are some tips that can help you stay cool under pressure and successfully handle stress:

• Remember that change is a constant, unavoidable part of life

• Treat every problem as an opportunity

• Believe in yourself and have a positive outlook towards life

• Be action orientated and try to solve problems rather than dwelling on them

• Be committed to your family, friends, and work

• Allow your friends, family, and coworkers to give you support

• Participate in group activities and have fun

If you feel overwhelmed by activities, cut out a few and make time for you. Remember that no one is perfect, so be realistic. Accept your own weaknesses and those of others.

Keep track of your thoughts. Control your pessimistic outlook and nurture positive, optimistic thoughts. Try to solve problems one by one and enjoy the feeling of achievement.

Try different methods of relaxation. Sleeping relaxes your body, mind, and soul, so try to get full-night’s sleep. Finding a hobby, reading a book, and playing with a pet are also good ways to relax. Also try participating in a sport or physical activity that you enjoy.

Breathing properly will also relieve stress. The natural breathing process involves the diaphragm, the large muscle in the abdomen. When you breathe properly, your stomach expands when you inhale and then collapses when you exhale. When you breathe with your chest and shoulder, as many people do, your breath is short and shallow, which increase stress and anxiety.

To improve your breathing, sit in a comfortable position or lie down on your back. Keep your back straight and drop your shoulders to release tension. Shut your eyes. Keep one hand on your chest and the other on your stomach. Practice breathing, allowing only your stomach to rise when you breathe in and collapse when you breathe out. Continue the exercise for as long as you want.

Meditation

Meditation is a technique used to control negative thoughts by concentrating on a particular subject or object. The objective is inner tranquility and inner peace. Meditation gives you a deeper sense of relaxation and can help you keep calm when stress disturbs your balance.

Following are some ways to meditate:

• Word Meditation: In this type of meditation, you repeat a particular word or phrase over and over. This repetition brings concentration in order to achieve an inner calm and peace.

• Mindful Meditation: This technique concentrates on what you experiencing during meditation such as your breathing and lets your thoughts and emotions just pass through your mind.

• Guided Visualization: In this type of meditation, you utilize as many senses as possible to visualize and concentrate on mental images of places or situations.

• Yoga: This technique consists of performing a series of postures and controlled breathing exercises to make your body more flexible and your mind more peaceful.

• Tai Chi: In this form of Chinese martial arts, various graceful, dance-like movements are performed along with breathing exercises.

• Qi Gong: This type of yoga is a part of Chinese medicine that restores and maintains inner balance by combining the techniques of meditation, relaxation, and physical and breathing exercises.

 

Exercise is a way to release physical and mental tension. Physical exertion causes your body to release chemicals called endorphins, which decrease pain and increase euphoria. Furthermore, exercise will get you into shape and help to boost your self-confidence. Exercise also increases your oxygen intake, which refreshes your body’s cells and gives you positive energy.

De-Stressing Your Stress

When the amount of stress in your life becomes unhealthy, it can affect your health, mood, relationships, productivity, and quality of life. Unfortunately, many people ignore their emotional health until there is an actual problem. By then, regaining control of their emotions becomes difficult and often requires a great deal of time and effort.

Conversely, people who are comfortable dealing with their emotions tend to respond favorably in the face of stress. This resilience can help you manage stressful and traumatic situations in a much healthier way.