Posts Tagged Stress Management

The Stress Response

Many actions occur when the stress response is thrust into action. The lungs work overtime, the heart kicks into overdrive, stress hormones are released, and all non-critical body the-stress-responsefunctions stop. Body functions such as immune system regulation, cell production, and cell regeneration are put on stand by. The body is on high alert, ready to escape the stressor that it is presented with. These functions are extremely useful for their intended purpose. Unfortunately their intended purpose is to survive in the wild. We rarely use stress in this setting and because of that a lot of issues arise.

The effects of stress

All of these actions happen when we are presented with everyday stress. When we are stuck in traffic or have a high workload this stress response occurs, along with its repercussions. Our immune system is weakened, our heart and lungs have unnecessary stress put on them, our mind shuts down. This can lead to a lot of problems short term. Long term chronic stress has disastrous consequences. Chronic stress gives us high blood pressure, arteries clog with plaque, the cardiovascular system becomes weak, the immune system is compromised, we develop a poor memory. Brain cells are destroyed and the communication between them is lowered. The damage done is both physical and mental. We not only suffer the pain of stress but we are bogged down by its consequences.

Take steps towards stress management

The stress response is in its nature a physical one. This physical response affects us emotionally, physically, and mentally. It is corrosive and is only meant for short duration in emergency situations. Our social constructs and modern environment triggers this stress response far to often. We are creatures of nature living in an unnatural world. We however don’t have to be slaves to this stress response. We can take many steps to avoid this stress and we can take just as many to conquer the response to it.

There will always be stress but it shouldn’t consume our lives. It shouldn’t be a daily occurrence and it definitely doesn’t need to adversely affect our health. Stress isn’t there to control you, you are there to control it. With the proper stress management strategies, with mindfulness based stress reduction, and with building new habits we can take the higher road and overcome the debilitating affects of stress. We can restore our emotional, mental, and physical health. Please read on to discover these methods and take back your life!

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Some Stress Relief Games

Stress is taken very seriously in our western society and in most parts of the world. It causes harm to the body and in excessstress-relief-games it can cause extensive damage to the body. The cortisol, the adrenaline, and the host of other hormones released during stress causes damage and hormonal imbalance. One way to adapt to stress and take it with more grace is to play stress relief games.

Relaxing games

Stress relief games are both fun and relaxing. In addition to this they will build up a new pattern in which your brain responds to stress with less importance/affect. Everyone plays games and some are much better suited as stress relief games. There are over stimulating games such as video games or for example the board game Risk. Not to go off tangent but Risk, in my experience, ends with someone flipping the board over and fights. Anyways more peaceful activities are obviously better stress relief games.

Ideas for stress relief games

Some stress relief games include Sudoku, Chess, word games, casual sports, the floor is lava, disc golf, Ultimate Frisbee, 20 questions, I have never, card games, red rover, and whack-a-mole. There are plenty of stress relief games out there and obviously you’ll want to find the ones you enjoy the most. Try searching around the internet for new ideas and ask your friends what they play. Always be open to trying new things and you’ll expand your horizons. Check around craigslist for team pick up games in your area. Trying new things can be a stress reducer and it will help us grow, not to mention gaining new life experiences.

Stress relief games should be a side project to gaining control of your stress and improving your stress management skills. There is much to learn in this regard and focusing on building these skills will not just give you stress relief but it will build a foundation upon which you can empower yourself!

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Stress Management With Herbal Medicine

Stress management is something we do both actively and passively. We gain skills to use in the face of stress and we develop ways to relieve stress when no stressors are present.  Some of us use pharmaceuticals to calm down like Xannax or Valium.  Others prefer to use natural remedies such as Rhodiola or ginseng.  In this article we will discuss natural medicines to use as a stress reducer.stress-management-medicine

Rhodiola

Rhodiola is though to be the master adaptogen.  An adaptogen is an herb that is said to increase resistance to stress, anxiety, fatigue, and trauma.  One method of action they are thought to use is balancing endocrine hormones and the immune system.  If you are in excess or deficient in these the herb will lower or rise the hormones to balance their levels.  It is also said that Rhodiola functions at the allostasis level which is a far more dynamic way of dealing with long term stress.  In addition to this studies have shown that it improves mood and can alleviate depression.  It has also shown to improve physical and mental performances.

Ginseng

Ginseng comes in many genus, the most common being:  Siberian, Panax, American, and Red.  Ginseng has traditionally been used as an adaptogen, aphrodisiac, stimulant, type II diabetes, and for the reduction of stress.  One study shows that is promising when used to increase overall quality of life.

Holy Basil

Holy Basil is becoming popular for use as a stress reducer and for mood support.  In Ayurvedic medicine it is said to be an adaptogen and is helpful is relieving stress.  It is a highly respected plant as is referred to as “the elixir of life”.  Tulsi Tea which can be bought at many health food stores has holy basil in all of its blends.  Many people I have talked to regard it as the best supplement they have taken for emotional well being and as a stress reducer.  I feel the same way, for me it works great and helps my stress management to be easy and thoughtful.

Although studies aren’t extensive for these medicines many have shown these and other herbs to be effective in relieving stress.  They are definitely worth a try and although we all react to medicines differently we should be able to find ones that work for us.  Stress management can certainly be improved with the use of medicines and it definitely is worth the time to find what works for you.

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Stress Is What You Make It

We make choices countless times daily. We choose what to eat, wear, say, etc. One thing we may not realize that we have the choice of is getting upset. Getting upset gives our personal power away to another. It lets us become stress-is-what-you-make-itemotionally weak and compromises out decision making skills. The majority of us don’t realize that we have the choice to get upset. It takes time and self-discipline to make this choice. It takes thoughtfulness and it requires a shift in life philosophy. All of us are capable keeping our upset in check which makes stress management much easier.

Is stress really worth it?

One of the first things to consider is the thought “is it worth it”. That answer is rarely yes and more than not we don’t realize the effect it has on us. We should realize that little is accomplished by being upset. We can still protect ourselves (better in-fact) and we can keep a calm demeanor.

Make your choice

An important realization to make is that, of course, it’s a choice to be upset. It may not always be an easy one to make but it is almost always the right one to make. Making this paradigm shift in thought is one that brings us to a higher level of self-empowerment. It is a potent stress reducer and therefor great for our health and mind.

Bringing it all together

Many abilities come into play when you choose you want to be in control of your mood. We must understand that rarely are we upset for the reason we think we are. We are unhappy when something happens that we don’t want to. We should understand that when things go aerie, adapting to the new happening will give us the power of the situation back to us. This idea is a stress reducer, it prevents the need for stress relief because we cut stress off in its path.

Once we gain control of our upset we give ourselves a great self-empowerment and a strong life skill. Adapting to change and learning new skills is the constructive and thoughtful way to live our lives. It helps us and it helps the ones around us. Preventing stress is the most effective stress reducer and a skill we can all learn.

 

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Stress Management – Giving Yourself Time to Relax

find-time-to-relax

Ahhh relaxation...It can really reduce stress!

Stress is one of the most undesirable feelings in life, usually stemming from being over-worked, or having high expectations constantly set on you. All of the rigorous activities you perform on a daily basis will eventually get tiresome and usually cause tremendous stress if the right stress management steps aren’t taken. One of the key components in a stress management program is giving yourself time to relax, whether it be in the form of a hobby, a nap, or even meditation .What the relaxing activity is isn’t really significant. What is significant is that you have some way to wind your day down calmly doing something you enjoy.

How and What Relaxing Activities Help

Constantly working and thinking about working can pay a huge toll on your physical and mental health, often times causing you to be restless and eventually turning your life very stale with little to no excitement or happiness (after all you are spending all your time doing undesirable activities). While there’s no doubt work it good and actually necessary to live a stress-free life, it needs to be done in moderation. In order to properly moderate yourself you should set aside a specific time for work, and then set aside specific times each day to go about doing whatever it is you enjoy doing in your spare time. This helps balance you mentally, and give your body a rest from all of your day-to-day work.

Planning Your New, Balanced Life

In order to successfully carry out your leisure activities without any thoughts or work or guilt you need to set yourself up with a time plan for your day; this is required in any stress management plan. You need to plan ahead of time how long and what hours you’ll be working, and how long and what hours you’re free to do as you please. Choosing your work time usually isn’t up to you, but if it is it’s suggested that you put aside around 8 hours daily for work. As for free time schedule at least an hour or two to do whatever you like and wind your day down peacefully.

Stick to your new daily stress management plan and you’ll be well on your way to living stress-free and happy. Just remember to keep yourself on track, only using your work time for work, and your free time for leisure activities.

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Eustress-ercise Your Stress Away!

Exercise is a word that wouldn’t be used in a natural state. We would get all the exercise we need and more living naturally. The benefits wouldn’t be benefits they would just be a way of life. Health would be at an optimum level; peace of mind and happiness would be second nature to us. However almost all of us live in the “real world” and are constricted to office/sedentary jobs. We are immersed in the chaos of life and finding time to exercise can prove challenging. It is very important, not just as a stress management activity but for your general health and well-being.exercise-your-stress-away

Getting healthy and enjoy the benefits

Jogging, swimming, yoga, rock climbing, backpacking, kayaking, playing sports, pilates, dance, and many more choices are yours. Exercise is great for stress relief, mental clarity, and emotional balance. The benefits definitely don’t end there and I feel the benefits received are much more than the effort exerted. Exercising can be fun and it doesn’t have to be hard. Finding or reconnecting with a way to exercise that you enjoy should be a focus of yours if you want all these benefits.

Getting started

In our western culture we want a magic pill to take, the cure all. We want instant gratification and the simple truth is that it’s hard to come by. Continued effort yields great results and a focused mind will bring this to you. Getting into an exercising schedule is the hardest part. Once you are in the groove then it becomes nearly seamless. You just do it. Trying joining a group that exercises, like an intramural sports team or a trail runners group. Find a friend that exercises regularly or wants to start as well. When you miss a workout you feel the difference and want to do it. If you can get over the obstacle of beginning it is easy sailing from there. It will of course still take your effort but it will come so naturally.

Get the most out of it!

Take your exercise to a new level and implement stress relief and stress management techniques into the workout. Meditate as you run to a phrase such as “I am in control of my life” or “stress has no power over me”. Mediate on your breathing, keeping it steady and as deep as possible while exercising, be without thought. Being fit is your choice and it always will be. Find the exercise that will be your most enjoyable stress management activity. Exercising is something nature never intended us to be separate from.  Reconnect with yourself and workout!

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How to Deal With Stress

We often wonder if all the stress in our life is worth it. We want to know what we can do to be dealing with stress. Is what we are doing working or do we need to change gears or directions to be more effective in our stress management. There are all kinds of ways we are dealing with stress but not all work and some are even counter productive. To find what the best approach is for dealing with stress we need to see how well what we are doing is working and what we can change and add to this.how to deal with stress

There are days that go by peacefully and just flow so well. There are days when it seems nothing can go right and everything is mounting against you. There is everything between and everything outside this spectrum. To effectively role with the punches and also enjoy those great days to the most we should look at our beliefs and our techniques we use when dealing with stress.

How to deal with stress

Start by jotting down what you are doing when you are dealing with stress. What are your coping techniques, do you use defense mechanisms, how much do you let it initially affect you. When you become defensive you can become very counter productive. You can harm yourself and others emotionally/mentally/physically when you react in this way. It’s not always a bad thing and if used constructively with thoughtfulness it is a very good thing. Try to judge the effectiveness of your coping skills and how you have programmed your mind to react to stress (your initial reaction). Overall just be mindful of what you do when your dealing with stress and what you could do to improve this. Also don’t let it stop there, you should be looking for ways to avoid stress and ways to not let it arise in the first place.

Take some time reading about new strategies for dealing with stress and trying to mix it up. You might be surprised at how powerful some of these stress management techniques and coping skills can be. It’s definitely worth your time.

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Stress Management Activities

There are plenty of things to do when you are bored. There are also plenty of things to plan out and be excited for. These can both be used as stress management activities, and are, without you realizing it. Once you do you can plan the stress management activities out better and use them to your advantage. There are also those stress management activities that are just that, and planned for that exact purpose. Utilizing your time if a key trait of successful individuals. You don’t have to go overboard and you don’t even have to get on-board. You can still be successful and waste your time but to utilize it is a great thing. So here are a few specific stress management activities you may consider.stress-management-activities

Stress Management Activities

Any form of physical activity makes for great stress management activities. Pick your pleasure because there is no end to the choices. Jogging, cycling, yoga, backpacking, rock climbing, swimming, weight lifting, or even just a nice long walk. These are multi beneficial activities and once you get in the pattern they kind of just flow in and out of your day. If you’ve never been one for fitness consider it if for nothing else the personal gain you will receive. They are so numerous and so helpful to being happy, healthy, and effective in life. Combined this with music to get you going, make yourself a reward system, find an exercise buddy, or just commit a block of your time to do it and when that time rolls around you just do it. This is not only a very low-cost high-benefit choice but of all the stress management activities it takes the cake.

Aside from exercise which I feel is the most effective and simple of all the stress management activities there are so many choices. Do what you love and try new things to discover new love. Give your life variety and give it joy. Don’t over indulge but don’t let yourself get excessively stressed because that is just as bad. Take a balanced approached to life and reap the benefits of it. Break out of old habits and form new more constructive ones. Continue to evolve and break out of those habits to continue to grow and fit the part of your life you are in. Be mindful and respect yourself and your life.

Live life and snap out of your old patterns!

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Practical Stress Management Activities

When we consider stress management activities some things come to our mind right away. We all have those activities we love to do and we all have those ones that are specifically stress management activities. We also all have stress management activities we haven’t ever thought of, heard about, or considered doing. This is where I want to dive into and explore some stress management activities that you, for one reason or another, haven’t done. practical-stress-management-activities

Stress Management Activities

There are fun choices and there are ones that take work. We’ll start with the ones that take effort, they tend to be the most effective (and productive). Get rid of that clutter in your home or office. Take a spin on that and rip up and destroy those things before you throw them away. Burn some old work papers and that junk-mail trying to sell you things you don’t need. Break that old junk that has been laying around and put it in the trash can. A better choice that requires work is exercise. It was written about in a previous articles for stress management activities so I won’t go into a whole lot. Exercising is a great way to feel good and burn off that stress. So much can be accomplished with a fitness activity and it doesn’t have to take a whole lot of time. Go for a twenty minute jog every other day. Bike to work if you are close enough. If you are wealthy get an exercise machine. If you have a pool and it’s warm go for a swim! Jump on a the trampoline own or if you don’t go over and jump on the neighbors. And if they come out yelling tell them to jump with you and stop being such a jerk.

Trampolines are great, I mean we can all relate. The invigoration of jumping up and down like we are some kind of moon creature is a thrill rivaled only by being a moon creature. There are plenty of moons out there but ours is the only one I can see. If you see any other moons please let me know. I love that blue outline the moon shimmers with, it reminds me of shiny blue things.

Anyways thought you might enjoy that last part, but if not get some exercise and enjoy your life!

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Workplace Stress

It doesn’t matter what job we have; a 9-5 office job, construction, food service, or anything else, we all get stressed from our jobs. Weather it’s a difficult client or customer, maybe the demands of you are to great, perhaps your working overtime or even two jobs the stress will be there. For some people it just comes from working at one place for to long and getting burnt out with the same stuff day after day and feeling trapped. Others may be brand new and realize this isn’t what they want to be doing. Whatever it may be workplace stress is almost always more excessive then it needs to be and changes can be made to improve your work life.workplace-stress

Stress management

There are many steps you can take and they all depend on your individuality and your workplace conditions. If your in an office a start can be to remove the clutter and add some enjoyable ascetics to it. The visual enhancement of your space will really affect your stress levels and productivity all the while projecting good things to your co worker and more importantly your boss. If you work at a place you hate you need to change your conditions or change your job. The conditions you change can both be external and internal, internal being much more effective. If you tell yourself day after day you hate your job and you dread going into work, it’s going to get worse and worse. Not because the workplace is getting more stressful or more difficult but because you keep telling yourself that it is. Your perspective is everything, really it is everything.

Grow a new perspective

People can be happy and content in relatively poor working conditions if they have the right perspective. Workplace stress can be cut down by changing your view on your work. It can also be lowered with proper stress management, combining the two will yield great results for you. Look around Stress Reducer and other resources and find what works for you.

Workplace stress doesn’t have to affect your life. Find stress management techniques that work for you. Look at your work the right way and you’ll be much, much happier!

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