Archive for category What is Stress?

How to Take a Stress Test

There are a limited amount of options when you are looking for ways to take a stress test. There aren’t a lot of well developed stress tests and that makes it even harder to find a quality one. There is a laboratory stress test that has earned a lot of respect in the psychology field but how many of you out there have access to a laboratory that will test your stress? Basically no one can take this test and it was made more for research. You can look around and find simple tests with simple question that probably won’t leave you with any answers.take-a-stress-test

Taking a stress test is more of an individual thing. It is about asking yourself the right questions and getting a clearer picture of what is happening in your life and what should be happening. It takes time and reflection, it takes calming yourself down in the moment and realizing what is happening. There are many things you can do to raise this awareness and many other things to help with self reflection. Life is about adapting to changes and becoming more aware of who you are and how your interact with your environment.

Ask yourself how often do you get stressed. How many stressors are there in your life? Which brings more stress than others? What kinds of stress come form which stressors? How much can you handle and how much is too much? When aren’t you stress and what calms you down? These are a few questions to start with, expand them with your own personal preferences and begin to take in a bigger picture of what is means to be “stressed out”.

There are a lot of questions and a lot of answers when you give yourself a stress test. You must find them for yourself and when you do, this greater knowledge of yourself will start to transform your life. Getting a better picture of you and how you react to your environment will get you to a stronger place in your mind where you can take control of situations and feel much stronger and empowered in your everyday life.

Be real with yourself and your benefits will be found!

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What Stress is Worth it and What Stress Isn’t?

This is a simple question with complex and highly individual answers. It is not something we at Stress Reducer can answer for you, but it is something we can guide you to be more able to understand and evaluate. There are many factors to consider and many ideas to assimilate. To understand what stress is worth your time and what isn’t you will need to get a clear picture of what causes stress and why.what-stress-is-worth-it

What is stress?

You must first make a list of the stressors (the things/events that cause you stress) in your life. You should rate them 1-10 of how stressful they are and 1-10 in how important to your life these things are. You should then consider which of these things can be actively and effectively avoided. Obviously the next step would be to bring that into action. That is a very solid start. The next step will be to find what else on your list can be minimized and what you can do to react in a less stressful way.

Find those stressors

Be sure to identify the things you are overly stressing about when they aren’t very important. See what stress is highly numbered compared to what their importance number is. Identifying stress and rating it will have its straightforward benefits. There are more subtle ways to improve these benefits. The power of your subconscious mind as well as your general beliefs in life play a major role in how stressed you are and how you react to the stress. There is much more content on this and much scientific proof of its truth; but if this is all you are going to read know that what you tell yourself and what you believe creates and programs your reaction to the world.

Many people think they are the way they are because they program the ideas of themselves day by day and identify with this image and make it into who they believe they are. You are empowered to be who you want to be and you are empowered to be as stressed or as stress free as you choose to be.

So empower yourself!

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Finding Your Causes of Stress

Many times when people are feeling stress they know the culprit. Other times we don’t even realize what is going on and where the stress is coming from. There are a lot of examples of this and I am sure everyone out there has had times when they look back and realize they were stressing about something and it was manifesting in a way that stress usually doesn’t take. It is not always easy to find your causes of stress but it is always important to know so you can avoid them or adapt to them.

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Causes of stress

To find your hidden causes of stress you will need to know how it may manifest differently. It is different for everyone but there are some common feelings. Anxiety and anxious energy building up can be traced back to stress. Not having clarity of the mind when you usually would. Feeling tired or irritable. Causes of stress are usually so easy to identify but there are times when it is not apparent so we must pay attention to our body, mind, and emotions.

Be aware of how you are feeling and why you are feeling this way. You can solve many problems in your life by paying more attention to your daily life and how you are feeling. It is always good to take a step back from life and ponder the way it is going and where you feel it is headed. You are in charge of your future and identifying causes of stress is a step you can take to making everyday a better day. The future happens in the present, don’t think ahead too much and keep your focus in the present. Staying aware of the moment will enhance your life, your attention to your surroundings, your connection to friends and family, and so much more.

Be aware!

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How to Adapt to and Identify Emotional Stress

identify-emotional-stressEmotional stress can be overwhelming and it isn’t always easy to identify and adapt to. It can hide in the back of your mind and bleed through into your everyday life. It can range from devastating to a minor inconvenience. Even when it does not seem to be a burden it can be affecting you in ways you don’t notice or don’t give credit to emotional stress as the cause.

There are a few important signs to pay attention to that you may have not in the past. Emotional stress can affect behavior, cognition, and it can also affect your body. Your body triggers adrenaline production in reaction to stress and as mentioned before release cortisol, a harmful chemical. Emotional stress can elevate heart rate as well as cause headaches and migraines. Along with these effects it can cause you to feel very tired and irritable which I’m sure you know. Look for all of these signs and look for the links to your stress.

Once you know what to look for you can trace this emotional stress back to its source you can begin to either avoid or adapt to this stress. Adapting to the stress involves a few steps and some time. You have to accept this stressor as it is. You need to try and change your reaction to it. When the stressor is present look at it for what it is. Is it worth getting worked up over? You must remember it is your reaction that is causing the stress and to a point (a much lager one than you may think) you control your reaction.

So begin to identify your stressors. Pay attention to the way you feel and the effects listed above. Try to link them to get a better idea of how damaging it is and how much better you will feel when you take back control of your mind and life!

How to adapt to and identify emotional stress

Emotional stress can be overwhelming and it isn’t always easy to identify and adapt to. It can hide in the back of your mind and bleed through into your everyday life. It can range from devastating to a minor inconvenience. Even when it does not seem to be a burden in can be affecting you in ways you don’t notice or don’t give credit to the emotional stress as the cause.

There are a few important signs to pay attention to that you may have not in the past. Emotional stress can affect behavior, cognition, and it can also affect your body. Your body triggers adrenaline production in reaction to stress and as mentioned before release cortisol, a harmful chemical. Emotional stress can elevate heart rate as well as cause headaches and migraines. Along with these effects it can cause you to feel very tired and irritable. Look for all of these signs and look for the links to your stress.

Once you know what to look for you and you trace this emotional stress back to it’s source you can begin to either avoid of adapt this stress. Adapting to the stress involves a few steps and some time. You have to accept the stressor as it is. You need to try and change your reaction to it. When the stressor is present look at it for what it is. Is it worth getting worked up over? You must remember it is your reaction that is causing the stress and to a point (a much lager one than you may think) you control your reaction.

So begin to identify your stressors. Pay attention to the way you feel and the listed effects above. Try to link them to get a better idea of how damaging it is and how much better you will feel when you take back control of your mind and life!

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Time Management with a Daily Rhythm

Time management is great all around. It is not used to often and we waste a lot of time. I am not preaching being productive every minute of every day, far from it. We can be doing a lot more to get a lot more out of what we do.clocks

Getting yourself in a pattern is a giant key to getting more out of your activities. Your body is setup to work on a daily pattern. If you exercise the same time everyday you get more out of it. If you sleep on a regular schedule you also will get a lot more out of it. The same goes with working, studying, and eating. All of these things can be more effective if you do them on a daily cycle and greatly benefit your time management. You will also do a much better job of not procrastinating when you build these positive habits and know what you need to do and when you need to do it.

Sleeping the same amount at the same times everyday is very beneficial for a number of reasons. It will reduce the time of sleep you require as well as letting you feel more well rested for the remainder of the day. It will also boost your overall mood, boost your immune system, and help remove the stress chemical cortisol.

Eating on a regular pattern is very beneficial to digestion. Your body will be more prepared for the meal and more receptive to it. You will get somewhat higher health benefits from the food as well as getting more nutrients and enzymes from the food.

Studying is another beneficiary of a daily pattern. Your mind will ready itself much quicker and avoid the sluggishness when you first start studying. You will also do a better job of staying on track and retaining the information. It is also a good idea to study after a light workout since your dopamine levels are elevated and your mind is more calm.

I challenge you to give it a try for a two weeks. If you have a smart phone you can set up a daily schedule with alarms. If you don’t get a planner. You can get more done with regular patterns and get more out of it. You can improve your time management and have more time!

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How to Stress Test Yourself

Stress comes in many forms. It can be very obvious at times and it can also be very subtle. The problem with subtle stress is that it can be just as damaging but hard to identify and therefore resolve. There are many steps we can take to identify stress.stress-test

To help identify stress it is good to get out paper and jot what what stressful things comes to mind. Once you are done with the ones that jump out make a second list of the ones you have to think about more. The ones that draw less attention but definitely bring the effects of stress. Give yourself a little stress test and figure out what it is that causes your stress. It’s important to have a clearer picture of what is causing stress in your life so you take the steps to either avoid these things or adapt to them.

Once you have a better idea of the stressors in your life you can start to consciously and subconsciously work out solutions. Many people ignore the power of the subconscious and wonder why is it so easy for some to adapt to life and roll with the punches. The truth is that every time you say something negative your subconscious listens. Every time you think “this is stressful” or “I really don’t like it when this happens” you are making things harder. You are letting your mind respond more and more negatively to events and people. Don’t take this the wrong way and let people walk all over you and don’t think it’s not ok to dislike things. Still be assertive but take a path of empowerment.

The more you say “I don’t like this but I won’t let it affect me” the more positively you can approach the situation. The more you program into your mind the “I am strong” ideas the easier you are making life for yourself. It may sound like pseudoscience but it is proven psychology. Pay attention to your thoughts and begin reprogramming the way you look at the world for the better!

Let life work for you and not against you. Identify what causes stress and take steps to either avoid or adapt to them. You deserve happiness!

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Time Management Tips

Time management can be very difficult at times, especially with how busy we all are.  One of the best ways to improve your time management skills is to document how you spend all of your time, then analyze those activities and decide whether or not you are wasting time on unnecessary or unimportant things.  Take the chart located here and record how much of your time you spend on each of those days and total it up.

time-management-table

Simply fill out the amount of time you spend doing anything you do every 15 minutes throughout the day, then at the end of your 7 day period, you go back and categorize them.  Shown below on the right is an example daily activity log for doing this.  Shown is 7a.m. up through 12:30 p.m., you will need to go all the way to about midnight.  In the “Quad” column, you will label each activity according to the charts in the middle below(Note: Click on any image to enlarge).

Time is a resource that is spent and managed in many different ways by different people.  Students, professionals, and even stressed parents or teenagers alike face especially demanding daily schedulestime-management-matrix.  The purpose of performing a time management exercise such as this serves several purposes.

1) Making you conscious of how you choose to spend and manage your time.

2) Identify areas where you can improve your time management practices.

3) Provide data from which to build or improve your goal-based time management system.

4) expose you to time management/organizing concepts for self-improvement.

The purpose is NOT to:daily-activity-log

  • Encourage you to track every minute or activity in your life for years to come.
  • Propose that everyone should monitor, plan, or manage time in exactly the same way.
  • Require you to change your current time management practices or daily schedule.

The time management activity involves monitoring and analyzing your use of time for a three-day period over one week.  So to elaborate, you are to:

1) Complete the time study log above for three days of the upcoming week

2) record the number of hours (0.25 increments) spent on the following activites.

3) calculate totals for days and activities to confirm 24 hr. days and 72 hours total.

We hope you enjoy our time management tip and activity.  Think about it as a time management game!

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