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Stress Management

Updated on October 16, 2016

Depressed Young Woman

Avoid Stress - Meltdown the Natural Way

The best way to avoid Stress is by being as organized as possible, but sometimes you just can't prevent stressful situation and when they happen it's good to know how to deal with them.

It is not only a woman's problem, there are a lot of men that also have stress.

The truth be known there are as many man suffering from stress related problems as there are woman, only they do not admit it as easy as a female.

I can say that comment above, as I have seen it many times in my working years with male bosses.

I hope some of this advice helps someone get some relief from stress, no one goes through life without some stress, but it is how you cope with it what counts, for your own health, and future.

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Introduction to Stress Management

Introduction to Stress Management

The above video is Part 1 of a 6 part series on Stress Management and Wellness delivered by Dr. LuAnn Helms (Psychologist) of Utah State University's Counseling and Psychological Services, this presentation provides an introduction to stress management.

Recognising the Symptoms of Stress

Because many of us are under constant pressure all the time, it can take a while to realize that what is happening in your life, at the moment if it is making you feel,particularly fraught, the stress could be a threat to your health.

If you are screaming at the kids all the time, can't sleep and often feel like you are about to burst into tears, chances are you're stressed.

Other signs to look out for include:

* A pounding heart

* Sweating more than usual

* Cold hands and feet

* Frequently feeling nauseous or having butterflies in your stomach

* Breathing quickly and shallowly

* Very Tense muscles, especially in your neck, shoulders and jaw

* A dry mouth

* Flushed face

* Frequent need to visit the bathroom

* Frequently fidgeting

* Grinding your teeth and biting your nails

* Shaky or tight-feeling legs

* Twitching eyelids

* Indigestion

You may also have difficulty concentrating and sleeping, be moody and irritable and have trouble making decisions.

Prolonged Stress can cause Health Problems such as:

* Headaches

* Frequent colds

* Back Pain

* Digestive difficulties

* Skin rashes

* Feelings of intense fatigue

* Diarrhea

Did you know?

Men tend to develop heart disease around 10 years earlier in life than women, but by the time we get to our sixties, we catch up and are just as at risk as they are.

How to Combat Stress.

There are things you can do to lessen the effects of stress They include - eating well.

That's hard to do,when you have many things going on in your life, but it is worth choosing foods that contain

Antioxidants.

These fight nasty chemicals called free radicals, which are released in our bodies when we are stressed and can effect our health.

Smart choices: Berry fruit, cherries, tomatoes, peppers and nuts.

Low GI carbohydrates.

These trigger the release of serotonin, a brain hormone which is then counteracted by smoothing endorphins.

Smart choices: Wholegrain bread, brown rice, bran cereals.

High-fibre foods.

Fibre keeps your digestive system moving, which helps counter some of the effects of stress, such as stomach cramps.

Smart choices: Wholegrain cereals, baked beans.

Foods rich in B vitamins and folic acid.

You need these vitamins to produce serotonin.

Smart choices: Almonds, milk, beef, tuna.

Help Yourself.

* Receiving flowers, or even buying a bunch at the supermarket, a great way to lift the spirits and even days after when you view the flowers they still bring that felling of well-being.

Other words do things that you know will make you feel better, everyday, don't wait, just do it.

Help yourself to master those down days before it gets the better of you.

Avoid These Foods if Possible it can help.

Caffeine.

Caffeine prompts the release of adrenaline in your body, the same chemical it sends out when you are stressed.

Too much adrenaline causes symptoms like sweating and shaking. Cut right back on coffee, tea chocolate and soft drinks containing caffeine.

Sugar.

It gives you a short-term boost of energy and makes you feel good for a brief while, then your blood-sugar levels plummet and you can end up feeling grumpy, tired and unable to concentrate - the last thing you need when you are already stressed.

If you are desperate for something sweet eat a piece of fruit.

Salt.

It plays a part in increased blood pressure, which may already be high due to stress, and also effects adrenal glands, which release the stress hormone adrenaline.

Steer clear of processed foods such as bacon, sausages and potato chips.

Fried and fatty foods.

These can affect your immune system, which is already taking a battering from all the stress hormones charging around.

Give them a miss.

Word about Alcohol

When we feel like everything is getting on top of us, many of us reach for a bottle of booze.

While alcohol can help relax you having more than one or two glasses at a time is especially bad if you are stressed because it can make you feel worse.

The after-effects of too much alcohol can include feelings of anxiety, irritability, and depression, which will just make the stress you are already under harder to handle.

Plus, the more you use alcohol to relieve stress, the less effective it becomes, so you have to drink more for that relaxed feeling to kick in.

And then when you realize how much you are drinking, that's bound to stress you out even more.

So don't go down that track.

Relaxation Video for Stress Management

Be Happy - that a sure winner to stay on top of stress.
Be Happy - that a sure winner to stay on top of stress.

Natural Stress Relievers to Try

Exercise.

Brisk walking, cycling, dancing or swimming will help relieve stress by producing endorphins, which help you feel calmer.

Laughing.

This also helps you produce endorphins. Spend time with people who make you chuckle, watch film or TV or theater comedies or read a funny book.

Relaxation exercise.

Find a quiet place with no distractions, sit or lie comfortably, close your eyes and concentrate on relaxing your body while breathing deeply.

Think calming thoughts - do not let your mind dwell on anything stressful.

Herbs.

Kava-kava is good for reducing anxiety, feverfew helps with tension headaches and a cup of chamomile tea before bed is good for insomnia.

Acupressure.

This is a DIY version of acupressure that can help to ease the tension that has built up in your body.

For example, if you have tension headaches as the result of stress, use the middle finger of one hand to apply steady gentle pressure to the area between your eyebrows. Breathe deeply and slowly as you apply pressure for one minute, then release and let your face muscles relax.

Aromatherapy.

Use essential oils in aromatherapy burner or applied to cotton wool.

Lavender is particularly good for relaxation while geranium and chamomile are excellent for easing stress.

Pregnant Woman

Learn to Manage Stress - For Pregnant Woman

Some Stress-Busting Techniques

Pregnancy can be a stressful time and it's only natural to have a few concerns.

While a little bit of stress isn't likely to be harmful to your and your baby, being highly anxious could be the cause of future problems according to some medical research.

Several studies suggest that babies born to stressed moms are more likely to suffer from stress themselves and they may also have a greater risk of having ADHD or other learning difficulties.

They could also develop high blood pressure later in life.

Meanwhile, another trial has found that babies born to highly anxious moms may also have a greater risk of developing asthma.

Scientists came to the conclusion after monitoring nearly 6000 families for eight years.

The theory is that the developing immune system of babies could be affected by high concentrations of the stress hormone cortisol, which can be passed on from their mother.

If you are already anxious or stressed this information isn't going to do much for your stress levels.

However, it's important to know that there are many successful methods of coping with stress,which could help your child as well as yourself.

These include exercising having regular massages and practicing relaxation techniques such as meditation.

Do Listen To Soothing Music.

Listening to soothing music or classic music has been shown to help women to lower their stress levels during pregnancy.

Scientists in Taiwan divided 236 pregnant women into two groups and tested their stress and anxiety levels.

They then instructed one group to listen to 30 minutes of music each day, including lullabies, classical music, and nature sounds.

All the music had a tempo of between 60 and 80 beats a minute, the same as the human heart.

When they were tested again just two weeks later, the women who had been listening to peaceful music appeared less depressed and anxious than they had been before.

They were also less stressed than the other group.

© 2011 Elsie Hagley

Have you Suffered with Stress? - If So How Did You Cope With It?

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    • Elsie Hagley profile image
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      Elsie Hagley 2 years ago from New Zealand

      ladyguitarpicker: I believe it's up to us, as we age to think of our future and work it out so we don't have stress.

      So pleased that you are enjoying life with little problems.

      In my situation in my mid seventies is that we have a 170 hectare beef farm and there always seems to be one problem after another, which doesn't help. My latest is cancer I have just had a lump removed on my top lip which has left me with half a lip.

      The cancer is ACC a very rare one, I'm only the 12th person in the world recorded with it.

      Not a happy lady.

      All the best to you.

    • ladyguitarpicker profile image

      stella vadakin 2 years ago from 3460NW 50 St Bell, Fl32619

      Hi Elsie, A very useful article with important information on getting rid of stress.I believe the older I get the less stress I have, things don't bother me like they may have in the past. Great Hub. Stella

    • Elsie Hagley profile image
      Author

      Elsie Hagley 2 years ago from New Zealand

      Trigalak: Thanks for the visit, hope you enjoyed it, most people suffer from stress sometime in their life, the main thing is being able to cope with it.

      Have a nice day.

    • trigalak profile image

      Sasa Sijak 2 years ago

      Great article! Stress is very common in modern world and this article gives many useful tips for everyone.

    • Elsie Hagley profile image
      Author

      Elsie Hagley 3 years ago from New Zealand

      @seahorse60: Thanks for commenting, hope you have a joyful christmas.

    • profile image

      seahorse60 3 years ago

      When I suffer with stress I try to take some time out and have a nap or a least lay down with my eyes closed and let my mind drift. I'll be trying some of your helpful tips too, thanks!

    • profile image

      Aunt-Mollie 4 years ago

      Extremely important topic. Who would have thought that stress can cause Diarrhea?

    • Chocolatealchemy profile image

      Chocolatealchemy 4 years ago from London, United Kingdom

      I think meditation can be a great help with stress. And don't forgot crafting Lenses on Squidoo is a way of relaxing too!

    • profile image

      anonymous 4 years ago

      I seem to cope with stress by working harder and taking it out on my lenses these days. Yes, I'm familiar with stress from several fronts at once and picked up some tips again. I watched your first video...and excellent way to spend 11 minutes! Its quite timely that you just updated this, many in the Squidoo community are dealing with stress BIG TIME! :)

    • profile image

      anonymous 4 years ago

      The info here is very helpful and I'm going to try out some of the tips on managing stress. Thanks for sharing!

    • sunlightseer profile image

      sunlightseer 4 years ago

      I have a number of things I do including "talking" with my crystals, meditating, laughing, burning sage or incense. Different things work better at different times. Great tips, thanks for sharing.

    • yourselfempowered profile image

      Odille Rault 5 years ago from Gloucester

      Great advice and information here! Really glad I stopped by! And thank you so much for linking to my self esteem lens - much appreciated. :)

    • profile image

      Helene-Malmsio 5 years ago

      Loving your stress tips here!

    • profile image

      hamshi5433 5 years ago

      Hmmm when im stressed I would either listen to songs/watch movie etc or read the bible and pray! <

    • profile image

      mamamia2011 5 years ago

      i guess this is your secret for having a fountain of youth at your age.

    • deanna6812 profile image

      deanna6812 5 years ago

      I have suffered stress and panic attacks both, and have found that for me, it's all about self-talk. I need to reassure myself, and convince myself that things are not as bad as I think. I also had to learn to let things go, and realize when I couldn't control things. I've been panic attack free for about 6 years now, and am so please! I'm still a worrier, and suffer from stress, but far less often than in the past.

      This is a great lens with some really good information. People don't realize how negatively stress can affect their lives, and both their physical and mental health.

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