Tips to Manage Stress

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21 Jun 2012 12:27:14 IST

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21 Jun 2012 12:27:14 IST

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Tips to Manage Stress

nonacademic , academic , Motivational

Stress is a part of life, a normal response to demands either emotional, intellectual, or physical. It can be positive if it keeps us alert, motivated, and ready to avoid danger. It can be negative if it becomes chronic, increasing the risk of diseases like depression, heart disease and a variety of other problems.

Managing stress is key to your health. And it isn't so very difficult to do.

How Does Stress Affect Health?

The body's autonomic nervous system has a built-in stress response that causes physiological changes to allow the body to combat stressful situations. This stress response, also known as the "fight or flight response," is activated in case of an emergency. However, this response can become chronically activated during prolonged periods of stress, which can cause wear and tear on the body -- both physical and emotional.

Stress that continues without relief can lead to a condition called distress -- a negative stress reaction. Distress can disturb the body's internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, elevated blood pressure, chest pain, sexual dysfunction, and problems sleeping. Emotional problems can also result from distress. These problems includedepression, panic attacks, or other forms of anxiety and worry. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress is linked to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.

Stress also becomes harmful when people engage in the compulsive use of substances or behaviors to try to relieve their stress. These substances or behaviors may include food, alcohol, tobacco, drugs, gambling, sex, shopping, and the Internet. Rather than relieving the stress and returning the body to a relaxed state, these substances and compulsive behaviors tend to keep the body in a stressed state causing more problems. The distressed person becomes trapped in a vicious circle.

What Are the Warning Signs of Stress?

Chronic stress can wear down the body's natural defenses, leading to a variety of physical symptoms, including:

http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Dizziness or a general feeling of "being out of it"
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">General aches and pains
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Grinding teeth, clenched jaw
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Headaches
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Indigestion or acid reflux symptoms
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Increase in or loss of appetite
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Muscle tension in neck, face or shoulders
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Problems sleeping
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Racing heart
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Cold and sweaty palms
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Tiredness, exhaustion
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Trembling/shaking
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Weight gain or loss
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Upset stomach, diarrhea
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Irritability, impatience, forgetfulness

Tips for Reducing Stress

People can learn to manage stress and lead happier, healthier lives. Here are some tips to help you keep stress at bay:

http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Keep a positive attitude.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Accept that there are events that you cannot control.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Learn and practice relaxation techniques; try meditation, yoga, or tai-chi.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Exercise regularly. Your body can fight stress better when it is fit.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Eat healthy, well-balanced meals.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Learn to manage your time more effectively.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Set limits appropriately and say no to requests that would create excessive stress in your life.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Make time for hobbies and interests.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Get enough rest and sleep. Your body needs time to recover from stressful events.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Don't rely on alcohol, drugs, or food to reduce stress. Ease up on caffeine, too.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Seek out social support. Spend enough time with those you love.
http://css.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/modules/linksListTOC_bullet.gif); background-position: 0px 4px; background-repeat: no-repeat no-repeat; ">Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with the stress in your life.

SOURCE: stress management health centre

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