STRESS

Stress and management of stress


WHAT IS STRESS?
Stress is the consequence of the failure to adapt to change. It can cause physical and emotional effects on you, which can be positive or negative. It is the loss of homeostatic state due to physical / psychological stimuli. The term 'stress' in this sense was coined by the Hungarian-Canadian endocrinologist Hans Selye in 1936.

CAUSES OF STRESS:
Stressors are the causes of stress. These stressors may be physical or emotional. They can even be caused internally or externally. Events, situations, people, are the various stressors. The most common stressors in anyone's life are change, death, career change. Stressors can also vary widely from person to person. What may stress you out, may not stress out someone else. Children, teens, and adults are all able to experience stress, but may all experience it differently.

Life causes
There are many causes of stress in life including:
·Death: of spouse, family, friend
·Health: injury, illness, pregnancy
·Crime: Sexual molestation, mugging, burglary, pick-pocketed
·Self-abuse: drug abuse, alcoholism, self-harm
·Family change: separation, divorce, new baby, marriage
·Sexual problems: getting partner, with partner
·Argument: with spouse, family, friends, co-workers, boss
·Physical changes: lack of sleep, new work hours
·New location: vacation, moving house
·Money: lack of it, owing it, investing it
·Environment change: in school, job, house, town, jail
·Responsibility increase: new dependent, new job

Stress at work

Some stress indicators at work include:

·Poor communication between teams
·Bullying
·Lack of feedback on performance
·Technological change
·Lack of clarity of roles and responsibilities
·Dissatisfaction with non-monetary benefits
·Working long hours
·Boring and mundane work
·Uncomfortable workplace

SYMPTOMS:

Emotional and cognitive symptoms of stress include:

·Feeling irritable
·Feeling frustrated at having to wait for something
·Feeling restless
·Unable to concentrate
·Becoming easily confused
·Having memory problems
·Thinking about negative things all the time
·Negative self-talk
·Having marked mood swings
·Eating too much
·Eating when you are not hungry
·Finding it difficult to concentrate
·Not having enough energy to get things done
·Feeling you can't cope
·Finding it hard to make decisions
·Having emotional outbursts
·Generally feeling upset
·Lack of sense of humor

Physical symptoms

Physical symptoms of stress include:
·Muscle tension
·Low back pain
·Pains in shoulders or neck
·Pains in chest
·Stomach/abdominal pain
·Muscle spasms or nervous tics
·Unexplained rashes or skin irritations
·'Pounding' or 'racing' heart
·Sweaty palms
·Sweating when not physically active
·'Butterflies' in stomach
·Indigestion and 'the gurgles'
·Diarrhea
·Unable to sleep or excessive sleep
·Shortness of breath
·Holding breath


YOGA AND STRESS MANAGEMENT:

Yoga is very good for stress. It offers gentle asanas, relaxation, pranayama, meditation, shat kriyas and hand mudras.Yoga combines several techniques used for stress reduction, it can be said to provide the combined benefits of breathing exercises, stretching exercises, fitness programs, meditation practice, and guided imagery, in one technique. However, for those with great physical limitations, simple breathing exercises, meditation or guided imagery might be a preferable option and provide similar benefits.

AROMA THERAPY:

Many plant essences can help to bring on a calm, relaxed state of mind. Aromatherapy is simple to do: just a dip cotton in the essences and inhale.

Essential Oils For Stress-Related Problems

Anger, Anxiety: Basil, bergamot, chamomile, clary sage, cypress, frankincense, geranium, hyssop, jasmine, juniper, lavender, marjoram, melissa, neroli, ylang-ylang.

Depression: Basil, clary sage, grapefruit, jasmine, lavender, melissa, neroli, rose, sandalwood, vetiver, ylang-ylang.

Insomnia: Basil, chamomile, lavender, mandarin, marjoram, melissa, neroli, petitgrain, rose, sandalwood, thyme, ylang-ylang.

Nervous Exhaustion: Basil, cinnamon, citronella, coriander, ginger, grapefruit, hyssop, jasmine, lavender, lemon grass, peppermint, nutmeg, rosemary, ylang-ylang.

Nervous Tension: Basil, bergamot, cedarwood, chamomile, cinnamon, frankincense, geranium, jasmine, lavender, marjoram, melissa, neroli, palmarosa, rosemary, vetiver, ylang-ylang.

TEN SIMPLE STRESS MANAGEMENT TECHNIQUES:

Stress management techniques help you control of your stress and be a healthier, happier and more pleasant person to be around.

1.Relax your standards. The world will not end if the grass doesn't get mowed this weekend.
2.For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count 'em!
3.Say "No!" Saying "no" to extra projects, social activities, and invitations you know you don't have the time or energy for takes practice, self-respect, and a belief that everyone, everyday, needs quiet time to relax and be alone.
4.Talk it out. Discussing your problems with a trusted friend can help clear your mind of confusion so you can concentrate on problem solving.
5.Learn to live one day at a time.
6.Every day, do something you really enjoy.
7.Become more flexible. Some things are worth not doing perfectly and some issues are fine to compromise upon.
8.Have an optimistic view of the world. Believe that most people are doing the best they can.
9.Always set up contingency plans, "just in case."
10.Don't put up with something that doesn't work right.