Category Archives: Stress

Look back at the cause of Your Stress before seeking to move forward


Look back at the cause of Your Stress before seeking to move forward

Today I am looking into the causes of stress and will offer you some free tips to help you control and reduce your worries.  I have through my life have experiences stress, as I am sure many people do, for many different reasons.  Stress is natural however it is when the stress levels rise and you feel that you are struggling to cope or that the symptoms of stress are such that you need help that most people examine the stress factors in their lives.

There are methods handle stressful situations and some ideas for this are below.

I like to have a simple and settled life. When something comes along which is quite a big event or a bit out of the ordinary, I am fine and put it to the back of my mind giving it no thought until the last minute which is when I start to stress.

I am not the kind of person who likes change, therefore things like moving house is something which will cause me a lot of stress, well actually it is not the moving house which is stressful but the fact I leave all the packing until the very last minute which is VERY stressful. I have actually moved house many times.  I dont just stay in the Newcastle area I have also lived in Cumbria and rural Northumberland.  Although I am happy enough where I am living now I’m always keeping an eye out for something else. 

The advantage of running my own coaching practice is that I am my own boss, I can choose my own hours, I have no-one to answer or to report to and the all round freedom it gives me. Running your own business has its own stresses; what if the businesses fails, what if I am ill and cant work, what if I cant find new clients?  Without a regular sustainable income then how will I pay the mortgage? How will I pay my car loan? How will I feed and clothe my daughter? Similar thoughts are likely appearing in the minds of other small business owners.

One of the things I have learned through coaching is the importance for me is getting my work and life balance right.  Without this I can feel stressed and run down.

Having savings which can be used in difficult times can give you peace of mind so you do not have to worry so much. Most business will go through good and bad periods and planning ahead will help you cope in times of struggle.

These are some things that can cause me to stress in my life:

  • When I have working long hours on a regular basis!
  • Studying degree and post graduate diploma at University whilst working full time
  • Living with a long term illness
  • Planning my wedding whilst working away from home
  • Full time working on return from maternity leave
  • Retraining as a Professional Coach whilst working and having young family
  • Moving house several times
  • Dog undergoing chemotherapy at vets which required 2 hours driving each way and weekly treatments

ACTIVITY: Look back at your life;

  1. identify what were the main causes of stress in your life
  2. how did you cope with the situation,
  3. what did you learn,
  4. what would you do differently should you be in the situation again?


I must say that for me key to coping with stress is going to bed early and aiming for a good nights sleep.  On goes a relaxing CD as I nod off and I am less likely to fall into a trap of working too hard and then stay up late.  Sleep is one of the best forms of stress-relief. 

It is important to try to take life in your stride, make time for yourself, do things that you enjoy.  Sometimes you cant cater for what is going to happen in your life but if you know what your stress factors are and how you have dealt with them previously this will help you in future situations.  When stressful things happen, step back and assess what is going on, decide how you will deal with each challenge on its own merit.

Don’t forget to appreciate what I have in life and instead of looking at the future full of dread, try forward to what life will bring. I know that at times life will be hard but be determined to get through those periods as quick as you can.

Should you feel down and miserable, spend as much time as possible doing things that you enjoy doing whether it be spending time with your partner, your children, playing sport, reading books, watching films, going for a latte (my favourit) but find something that will make you happy and can soon put a smile back onto your face.

Manage Stress, knowing the medical risks of Stress « Health …

Set goals, identify your limiting beliefs, create a compelling future, building and sustaining motivation, working with the tools and the resources available to you. £97 per month. Find out more at http://geordie-coach.com

What Stress Means to You

Stress is something that is in everyones day to day life. There are people that have a lot of stress, but at the same time, they do not let it get to them. Then also, you will find there are those who let nothing get to them at all. …

Top 5 Stress Triggers

This is a short list covering the 5 most common stressors that most of us experience in our day-to-day lives. Take a look and see how many stressors apply to your life.

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Stress Relief – Identifying the Signs of Stress


Stress Relief – Identifying the Signs of Stress


To deal with Stress it helps if you know you are stressed.  For many people even when they are under stress they are unable to read the signs and even if they do struggle to follow basic stress relief basic tips that could help. In order to fight stress and decrease stress level in your life you must first identify it and make sure you know your plan to overcome stress, including short terms targets and long term goals.

I know that I am always talking about setting goals and targets but the truth of it is that it works and when stressed you can still set goals and targets just make sure they arent so big that achieving them will stress you out further and also try to set goals that will help reduce your stress levels so aim for putting something fun, enjoyable or relaxing in there too.

The “fight or flight” theory – when faced with increasing stress, a person has two ways to confront the problem, the first is to distance himself from the situation, thus solving the immediate need for stress relief (but not necessarily solving the problem, since people need to return to some places) the second is dealing with the problems, solving or eliminating them and simply fighting the stress away.   The fight or flight theory dates allegedly is instilled in us from the days of early man.  These are the two options you have when dealing with increasing stress, in many cases it is recommended to stay and fight, and in others you can simply cut yourself away from the stressful situation.

One example is a failing marriage, day after day of fights and arguments, insults and acquisitions, inevitably creates an ongoing stressful life, while most people will feel the need to “flight” from the situation right away most choose to stay and fight, only after all attempts to solve the problems and reach a better relationship fail they will choose to end the marriage. On some cases, however, people forget that they have the option of distancing themselves from the situation, and are determined to solve a potentially unsolvable problem, sometimes leading to years and years of constant stress and inability to advance.

The key to working to reduce your stress levels is to try and be as honest as you can with yourself.  Almost everyone suffers from stress at some points in their lives, (school, university, relationships, work situations, family situations) and you are no exception, it is only when this symptoms are continues and prolonged that you should start to move into solving them.

Stress has real, clear physical symptoms, some people think that a mental, mind problem will express itself exclusively in the mind, it is not so. There are many “real” physical symptoms that accompany increased stress, if you think about it for a minute, you will understand that it is very easy to spot a stress person when you see one.

Stress may cause sleep problems, lack of sleep, inability to sleep, or oversleeping are all potential indicators of stress. Back or neck pain and stiffness are also indications of stress, as well as back pain. Headaches have been found to be related to stress, to the point you can hear someone saying that he has a “stress headache”, try and think of the kind of headaches you get and when you get them, some of them may be related to stress.

The digestion system also suffers the effects of stress, including heartburn and gas, stomach pain and cramps, constipation and diarrhea. Hair loss has also been found to be related to increased stress. Skin problems may also indicate stress, in some cases causing them and in others making them worst, disease like psoriasis and eczema tend to significantly turn bad under stress.

Everyone reacts differently to stress, some people get into a semi depressive mood and stop eating and loss weight, others get into a bulimic state and eat their stress away thus gaining weight. Stress is also a main reason for chronic fatigue.

As a main reason for heart disease and heart attacks, stress has a strong connection with all of the expressions of heart pain, high blood pressure, palpitations (heart beats fast) or irregular heart beat, pain in the chest, pressure on the chest, inability to breath, sweaty palms, cold or hot waves.

On the emotional side, stress has even clearer symptoms. It is surprising to find out that a lot of people ignore these emotional warning signals, or get used to them without questioning the reasons behind them. If you feel that you are experiencing a few of these symptoms, you might suffer increasing stress. On the other hand a lot of these emotional symptoms are stress related and sometime not directly linked to stress.

It is not difficult to identify signs of emotional stress, an increased sense of nervousness or anxiety, symptoms of depression (moods swings, anti social feelings), an “edgy” feeling, anger and frustration, lack of concentration and memory problems and a tendency to over react to situations.

All these things listed about are symptoms of stress, there may be more symptoms, but we think we got most of them, now the question is what to do if you feel that while going over this list you have a lot of stress symptoms… the answer is first try and identify the source of your stress in your efforts for stress relief.

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Manage Stress, knowing the medical risks of Stress « Health …

Set goals, identify your limiting beliefs, create a compelling future, building and sustaining motivation, working with the tools and the resources available to you. £97 per month. Find out more at http://geordie-coach.com …. This entry was posted on January 7, 2010 at 11:36 pm and is filed under Stress. Tagged: best stress management, managing stress wisely, stress case management, stress management guidelines. You can follow any responses to this entry through the RSS …

Cant avoid Stress? Than manage it. « Health, Wealth & Happiness Coach

Set goals, identify your limiting beliefs, create a compelling future, building and sustaining motivation, working with the tools and the resources available to you. £97 per month. Find out more at http://geordie-coach.com …. The simple realisation that a person is in control of his life is the foundation of stress management. Managing stress is all about taking charge of one’s thoughts, emotions, one’s schedule and the environment they live in and the way a person …

What Stress Means to You

Stress is something that is in everyones day to day life. There are people that have a lot of stress, but at the same time, they do not let it get to them. Then also, you will find there are those who let nothing get to them at all. …

Manage Stress, knowing the medical risks of Stress


Manage Stress, knowing the medical risks of Stress

What is Stress?

Stress may be defined as the three-way relationship between demands on people, our feelings about those demands and our ability to cope with them. Stress is most likely to occur in situations where:

1. Demands are high.
2. The amount of control we have is low.
3. There is limited support or help available for us.

Who is Affected Most by Stress?

Virtually all people experience stressful events or situations that overwhelm our natural coping mechanisms. And although some people are biologically prone to stress, many outside factors influence susceptibility as well.

Studies indicate that some people are more vulnerable to the effects of stress than others. Older adults; women in general, especially working mothers and pregnant women; less-educated people; divorced or widowed people; people experiencing financial strains such as long-term unemployment; people who are the targets of discrimination; uninsured and underinsured people; and people who simply live in cities all seem to be particularly susceptible to health-related stress problems.

People who are less emotionally stable or have high anxiety levels tend to experience certain events as more stressful than healthy people do. And the lack of an established network of family and friends predisposes us to stress-related health problems such as heart disease and infections. Caregivers, children and medical professionals are also frequently found to be at higher risk for stress-related disorders.

Job-related stress is particularly likely to be chronic because it is such a large part of life. Stress reduces a worker’s effectiveness by impairing concentration, causing sleeplessness and increasing the risk of illness, back problems, accidents and lost time. At its worst extremes, stress that places a burden on our hearts and circulation can be fatal.

The ability to cope with the levels of stress in our lives can change depending on our situation and how many factors are present at the time.  For example a full time working woman who has a child and returns to work may feel stressed at the demands made on her by her employers / managers and trying to balance those demands with her home life; maintaining her relationship, bringing up children, keeping on contact with friends and family. 

Medical Affects of Chronic Stress

The stress response of the body is like an airplane readying for take-off. Virtually all systems, such as the heart and blood vessels, the immune system, the lungs, the digestive system, the sensory organs, and the brain are modified to meet the perceived danger.

A stress-filled life really seems to raise the odds of heart disease and stroke down the road. Researchers have found that after middle-age, those who report chronic stress face a somewhat higher risk of fatal or non-fatal heart disease or stroke over the years. It is now believed that constant stress takes its toll on our arteries, causing chronically high levels of stress hormones and pushing people to maintain unhealthy habits like smoking.

Stressed-out men are twice as likely as their peers to die of a stroke. There are weaker such findings among women, which is likely due to the fairly low number of heart disease and stroke cases among women, rather than a resistance to the health effects of chronic stress. Women seem slightly more susceptible to the effects of stress than men.

Simply put, too much stress puts you at dire risk for health problems. Whether it comes from one event or the buildup of many small events, stress causes major physical alterations that often lead to health problems. Here is a list of some of these changes:

  • Our heart rates increase, to move blood to our muscles and brains.
  • Our blood pressures go up.
  • Our breathing rates increase.
  • Our digestion slows down.
  • Our perspiration increases.
  • We feel a rush of strength at first, but over time stress makes us feel weak.


These reactions helped our ancestors survive threats by preparing for either “fight or flight.” Today, our bodies still react the same way, but the events that cause stress do not require this ancient mechanism.

Stress can also greatly raise our risk of mental and physical illness:

• Ulcers and digestive disorders
• Headaches
• Migraine headaches
• Backaches
• Depression
• Suicide
• High blood pressure
• Stroke
• Heart attack
• Alcohol and drug dependencies
• Allergies and skin diseases
• Cancer
• Asthma
• Depressed immune system
• More colds and infections

We have to learn ways to relieve stress, because when it goes on for very long or happens too often, it obviously can cause many serious health problems.


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Cant avoid Stress? Than manage it.

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Even if you want, you cannot avoid stress in today’s demanding and fast-paced lifestyle but you can certainly manage it – we tell you how

By TNN

Stress is a part of everyday life. Everyone suffers from stress in their lifetime. Some amount of stress is beneficial to us as it is a natural process of defense against danger and improves our academic and professional performance. However, if there is an imbalance between stress and performance and the former overpowers the latter then it becomes a problem for us.
 
What is a stressor?
A stressor is an external stimulus which brings about changes physically and psychologically to adapt to the stressor. Stressors may vary in intensity from mild to severe stressor. However the reaction to a stressor depends not only on the severity of the stressor but also on the ability of the person to tolerate stress.
 
Examples of stressors are death of a loved one like a child, parent, spouse or close relative or friend. At home relationship difficulties with spouse or parents, children’s exams which cause stress both to the parents and children in this competitive world, being pregnant, giving birth, even the maid servant and driver being absent can lead to stress.
 
Outside home loss of a job, financial losses in the stock market (recently), beginning of school, leaving home for the first time, getting married, failing to achieve educational or occupational goals (unable to meet targets) and retirement are the few most common stressors of current lifestyle. 
 
Life threatening stressors occur following a severe trauma like bomb blasts, earthquakes and accidents.
 

Why does stress occur?

In a stressful challenging situation the brain prepares the body for a defense against stress by the flight or fight response by releasing stress hormones, like cortisone and adrenaline. These hormones raise the blood pressure and the body reacts to the situation by the flight response. The stress hormones in the body get used up and stress and anxiety symptoms of stress are reduced.
 
What are the effects of stress?  
The effects of stress can be physical and psychological. Continuous stress may give rise to diseases like high blood pressure, diabetes, heart diseases, gastric ulcers and hyperacidity, eating disorders, headaches, insomnias, irritable bowel syndrome, backaches, asthma etc.
 
The psychological effects of stress are restlessness, irritability, and poor concentration, fear of death, and feeling of choking, heart attack or nervous breakdown. Severe stress gives rise to post traumatic stress disorder where there are repeated reliving of the trauma, the person involved suffers from extreme fear, repeated nightmares of the feared object, exaggerated startle response.
 
The physical effects of stress are panic attacks which cause:
 
  • Respiratory System-difficulty in breathing.
  • Gastrointestinal-nausea, vomiting, weight loss, dry mouth.
  • Cardio vascular-chest pain, palpitations, flushing, pallor.
  • Neurological-dizziness, headache, vertigo (reeling of head), tremor, blurred vision, tingling and numbness.
  • General-tiredness, insomnia, loss of libido, sweating, increased frequency of urination, muscular aches.
 
Which age is most effected by stress?
Stress can occur at any time during our lifetime. When the child is in the mother’s womb, it can suffer from stress. In childhood, when the child first goes to a play school, he or she first suffers from separation anxiety. As the child goes to school, bullying or an excessively strict teacher leads school refusal and phobia.
 
As an adolescent the pressure of studies, high expectations of parents and competition among peer groups causes stress among this group. However the bulk of cases who seek psychiatric help are between 25-50 years who have job related stresses, relationship problems etc. In the elderly group physical illnesses adds up to the stress, loneliness and loss of spouse are important stressors.

What is the best way to manage stress?

  • The simple realisation that a person is in control of his life is the foundation of stress management. Managing stress is all about taking charge of one’s thoughts, emotions, one’s schedule and the environment they live in and the way a person deals with his problems.
 
  • The ultimate goals of stress management is leading a balanced life, with time for work, relationships, relaxation and fun plus the resilience to hold under pressure and meet the challenges of life head on.
 
  • The first step to the management of stress is to identify the stressors of life. Try to avoid a stressor if possible by learning to say no. Avoid the people who stress you out.
 
  • After being stressed it is better to express your feelings rather than bottling it up. Time management and good old routines could make life a lot easier.
  • Positive thinking is important and adjusts your standards by sometimes not being a perfectionist.
 
  • Accept things you can’t change and make time for partying and fun.
 
  • Healthy ways to relax are going for a walk, spending quality time with family and friends.
 
  • Sweat out the tension by working out in a gym (30 minutes exercise three times a week), have a long bath with scented candles, do gardening, read a good book, listen to music or watch a movie.
 
  • Eat a healthy diet and reduce caffeine and sugar intake. Avoid alcohol, cigarette and drugs and have enough sleep without sleeping tablets if possible. Meditation and yoga are important for relaxation.
 
  • If the stress is not relieved by simple ways then it is best to talk to a professional counselor or psychologist for a cognitive behavioral therapy to learn to alter the thoughts, beliefs and emotions.
 
  • Some anti anxiety drugs help in temporary relief of stress however they are not for long term use.

(Inputs by Dr Sharmistha Chakraborty, psychologist)
Source of Article: http://www.kolkatamirror.com/index.aspx?page=article&sectid=51&contentid=20100108201001071427144959218bdfe&sectxslt=

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