Why Stress Management Is Important

Stress is the underlying cause of many illnesses, both
major and minor. Physicians and mental health experts
agree that stress reduction techniques can prevent
many illnesses, and disorders, as well as increase a
patient’s ability to heal following the development of
a variety of health problems.

The human response to stress is triggered within the
brain, producing chemical and physical changes
throughout the body, which affect every aspect of it’s

During times of intense stress the brain’s production
of such chemicals as Dopamine, Epinephrine, and
Norepinephrine increase, causing the distribution of
larger amounts of these Catecholamines throughout the

The increase of the presence of these chemicals
produces physiological changes such as increased heart
rate, and blood pressure, increased cell reproduction,
and suppression of the immune system.

Over time, unmanaged stress can lead to the
development of ulcers and other digestive problems,
heart disease, even heart attack and stroke.

The immune’s systems ability to fight off infection
and disease is inhibited, allowing for the onset of
various illnesses and viral infections. Additionally,
the development of chronic conditions such as Diabetes
and Asthma, have been linked to stress.

Stress is also related to many mental and emotional
disorders, such as Depression, Anxiety, extreme
Phobias, and panic attacks. The « Fight or Flight »
instinct triggered by the brain during times of
extreme stress is also related to the on-set of these
chronic mental health conditions.

Learning to manage stress in healthy ways can help
reduce the chemical changes occurring within the brain
and body, thereby improving both physical and mental

Who Can Benefit From Stress Management

Everyone, regardless of who they are or what they do,
can benefit by having some plan in place for the
on-going management of stress. The common myth, that
unhealthy stress and the need for appropriate
management of that stress, is primarily reserved for
those who work in the most stressful environments.

High powered executives and those who are in positions
which carry a heavy amount of responsibility are only
a small portion of the population who could benefit
from a stress management program.

Let’s face, stress is a part of everyone’s life.
Whether you are a high powered executive, or a stay at
home mother, situations are sure to arise in which the
stress of your individual life will increase,
affecting the way you feel, think and act. Having
healthy way of coping with stress can make a
difference to overall state of well-being.

Doctors, lawyers, nurses, waitresses, bartenders,
business owners, even college students and elementary
school children face their own unique brand of
« stressors » every day.

From the doctor who must face the loss of a patient,
to the waitress who must deal with cranky, complaining
customers; even the third grader, who is faced with a
battery of assessment tests, stress is a part of
everyday life.

There are many forms of stress management, from
physical exercise to visualization techniques. A
stress management program can include a hot, steamy
bubble bath, or a long, luxurious massage.

It can also include incorporate such techniques as
acupuncture, acupressure, meditation, hypnosis (or
self hypnosis) relaxation techniques and a realm of
other programs or activities, uniquely tailored to fit
the individual undertaking a stress reduction program.

What Stress Can Do To You

Stress doesn’t only affect the mind; it can also have some adverse effect on your body if left unchecked. Even if we are mentally capable of doing all our tasks, there is a possibility that our body is not fit enough to cope with the burden you are subjecting it to. If you push it to the limit, then you will surely feel a breakdown that might disable you permanently.

We can never deny the fact that all of us have our limits. Like our minds, our body can only take so much until it falls apart. It is a common fact that we can do anything if we set our minds into it, but we need to realize that our body should be able to cope with what we want it to do.

Your Body And Stress

Stress affects us different depending on the state of our body. The most common ailment attributed to mental stress is headache or migraine, or even dizziness from time to time. We would also feel some minor cramps, aches and pains on our back, shoulder, or in different parts of our body when under the grip of stress.

There is also a possibility that stress can affect our body chemistry as well. Too much brain activity can lead to nausea, dizziness, diarrhea, or even constipation. There were even reports that stress is attributed to a bout of ulcer when a hyperactive body produced too much acid that can abrade the linings of your organs.

There is a chance that a person might need to go to the hospital or undergo a series of medication to remedy the problem. But if you don’t take the initiative to nip stress at the bud, then you will sure to experience the same thing all over again.

Stress And Your Behavior

A person under the grip of stress tends to act rash and outside their normal behavior. Depending on the level of stress a person is subjected to, they might have trouble sleeping or might affect their sleeping time altogether. You might no longer want to sleep in the evening since you tend to think more of your problems when you lie down in bed during the quiet of the night. Unconsciously, our bodies would slowly get sleepy during the day and remain active at night.

Stress can also affect the emotional state of the person. They will either go into depression and self-pity; or give in to their rage by venting it out on everyone they see. There were even cases that stress can drive a person berserk or permanently affect their state of mind if not properly addressed.

Stress Management 101 – Coping With Your Problems

The mind is where stress starts so it is up to you to take the necessary steps to teach your mind how to cope with your problems when they crop up. Determining the source of your stress is the first step to getting rid of it.

It is essential that a person undergoes stress management to help them relax even when they are swamped with problems. You can delve into your favorite hobby to divert your mind to help it relax. Watching movies and listening to your favorite songs is also a good idea on getting your stress level under control.

Visualization Techniques For Stress Management

Visualization techniques have been demonstrated to
improve physical and mental health, speed the healing
process, and effectively manage pain. They can also
help prevent illness, reduce stress, and increase an
individual’s overall health and well-being.

Different visualization techniques can be used in the
treatment of stress, and stress related illness. For
general Stress Management, begin by identifying where
in the body you feel the stress. Do you have muscle
tension in the back and neck? Is your stomach
« knotted »? Do you experience a dull or throbbing
headache? Different people experience stress in
different ways.

Once you have identified where in the body you
experience stress you can use visualization techniques
to reduce the stress, as well as the physical symptoms
and effects you experience while under stress.

One useful visualization technique involves placing
your hand over the affected area of your body. Breathe
deeply, with your eyes closed. Feel your heart rate
slow to a calm and steady pace.

Visualize the stress in your mind as an image, with
size shape and form. It may appear as a black ball
which is located in the area of your body that you
feel stress.

It may also appear in another form, such as a square,
circle, rectangle etc… As you concentrate on the image
of the stress (which may or may not be accompanied by
physical pain) visualize (or picture yourself) moving
the image.

It may not happen right away, but keep working at it,
until you can get the image to move. Even the smallest
movement is an accomplishment. As you begin to be able
to move the image, be aware that you have control of
it, and more importantly, know that IT does not have
control over you.

Visualize the image that symbolizes your stress moving
further and further away from its original location,
until eventually you are able to remove it completely
from your body.

Another technique along this same line is to visualize
the stress you are feeling, and imagine that it is
getting smaller, and smaller. Eventually the image
will shrink to a tiny spot, and then disappear all
together. This technique is very powerful in helping
to manage the physical symptoms that result from

Tips For A Property Stress Management Program For Busy-Bodies

Everyone would agree that one of the sources of stress is your workplace. The seemingly impossible task assigned to you, noisy workmates, the pollution in and out of the office, as well as your state of mind can easily lead you to the throes of stress if you aren’t careful.

If you don’t take some time off from your busy schedule to address the problem, then stress will just keep piling up on you until such time that it will affect your work — which could prove to be a problem for your career or business.

It is very important for a workaholic or a busy-body to integrate proper stress management program into their daily routine to ensure that both their mind and body is up to the task of addressing the demand of work. If it’s your first time to try this out on yourself, then here are some tips that will help you get started.

One Small Step At A Time

It is impossible to remove all your stress with just one flick of a wrist, and we can safely say that your mind is not equipped or prepared to handle the effort of getting rid of your problems in one go.

If you are planning to apply stress management in your career then you need to keep in mind to take it slow. Don’t rush the process of self-improvement if you want to benefit from it. Start first by determining the source of your stress and note them down so you can take care of it one-by-one.

Instead of ranting and raving on your fellow workmates due to your problems, you might want to take a short break from your task and take some time off to relax a little bit. Get some fresh air or make yourself some coffee to help you calm down.

Know Your Limits

If you think that you can do anything in one sitting, then you might want to reconsider this if you want to properly implement your stress management program. Keep in mind that our body has it own limits, even if our mind can cope with the demands.

You need to realize that your mind is linked with your body and both can break down if you’re not careful. If you think that you are getting stressed with work then its fine time to take a break and relax. Do some easy breathing exercises to help you calm down or you can try out a simple meditation trick to push worrisome thoughts out of your mind to improve your focus.

Pamper Yourself Once In A While

We can safely say that a workaholic or a busy-body will not have any free time to indulge in pampering as a stress-relief. If you are one of them then you better rethink your options if you don’t want your body to break down on you.

You might want to start pampering yourself once in a while to help you relax when the demands of work are starting to take its toll on you. Start your pampering session by getting a massage to help loosen those tight muscles that causes aches and pains to appear in different parts of your body. Feel free to enjoy the services of a health and fitness spa near you to make your career more bearable.

The Benefits Of Laughter In A Stress Management Program

Anatomy of Illness written by Norman Cousins, is a
book based on the true story of how this man treated
his own painful illness. Cousins had a theory that
there was more to the old saying, Laughter is the best
medicine, than many people realize.

In modern times society has come to understand that
stress has a negative impact on both physical and
mental health. What is not as commonly understood is
that laughter has many positive health benefits, which
can counteract the negative affects of the stress

Laughter increases the functioning of the immune
system, helping the body to fight off illness and
disease. Studies have demonstrated that laughter
causes the increased production of catecholamines and
endorphins. These chemicals, when released by the
brain into the blood stream during laughter, increase
feelings of happiness and well-being.

Laughter also decreases the secretion of cortisol as
well as the sedimentation rate, and therefore is
beneficial in stimulating the body’s immune system.

During laughter, the flow of Oxygen in the blood
increases. Arteries relax, heart rate and blood
temperature are lowered, circulation increases and the
skin temperature rises. All of these physical
responses have a beneficial effect on both
cardiovascular and respiratory health.

Laughter has the potential to help speed healing, and
increase overall health and well-being, when it’s
benefits are fully realized as a part of a stress
management plan.

While the average human being laughs approximately 8
to 10 times daily, a stress management plan which
includes laughter as a part of the daily program would
include rigorous « laughing » as an exercise to be
performed several times throughout the day.

Full belly laughter, which is an involuntary response
of the human brain, can be triggered by watching
comedies, listening to comedians, telling jokes or
just allowing oneself to participate in fun and silly

The Basics Of Stress Management

Stress has always been a part of our daily routine; problems at work or issues with your business, or even some conflicts between your friends and family members — stress always rears its ugly head to make our life difficult. If left unchecked, stress will result to wrong decisions due to our confused state of mind. In fact, being unsuccessful is also attributed to stress — which involves a person’s fear and anxiety taking over their rational thinking.

Stress Management aims to help an individual cope with stress. This involves techniques and strategies to help a person to physically, mentally, and emotionally cope with their individual problems. If it’s your first time to hear this term then you might want to read on to know more about it and apply it to yourself if you need to.

Stress Management 101: Definition

Stress management involves methods and strategies in which a person can directly take control of their problems before they take its toll on their bodies. In most cases, a person who is under the grip of stress is often plagued with physical ailments, emotional problems, or even mental and behavioral changes that can affect your lifestyle.

There are different techniques and tricks that a person can use to deal with their own stress and problems. Even if one method of stress management worked on some, there is no guarantee that it will have the same effect on you. In truth, the application of stress management depends on our mindset on how we view stress and our capability to deal with it.

Relaxation Is The Key

Experts would agree that stress always starts with problems that crop up in our life from time to time. Small problems are easy to deal with, but when they start piling up on you that they become stressful. In truth, stress takes root in our minds and may become a problem when we let it control our way of thinking.

It is very important for an individual to relax when gripped by stress. There are plenty of relaxation methods you can use to achieve a calm state of mind. Meditation is a great way to focus your thoughts on a more productive subject than wallowing in your problems that will eventually result to self-pity and depression. Practicing meditation daily will help a person develop a method of looking into a problem in a detached state — which is to say that your emotions will not be affecting your decision and you can proceed to fixing it without worries of making a mistake.

Breathing exercises are also very useful if you want your mind to achieve a relaxed state. Proper intake and distribution of oxygen throughout your body can help keep our mind clear and focused. Also breathing exercises serves as a prologue to meditation.

Ask The Help Of A Professional

If you are having problems in dealing with stress on your own, then its fine time to look for a professional to help you out. You can have an expert on stress take a look at your condition and help you cope with it. In most cases, these experts will help you face your fears and worries head-on and help you find a solution to cope with the problem to remove stress from your system.

Stress Management Tips For Workaholics

Those who spend more time with their works tend to suffer from stress more than the other. The mental and emotional burden that is often attributed to the demands of work can affect our productivity and efficiency with our task that would often lead us to troubles than not. This is one reason why it is very important for workaholics to undertake stress management to avoid compromising their career.

You don’t have to be in a special place to apply stress management. In fact, you can do it anytime and anywhere if you feel like it. You can do it while at your work desk, in the comfort room, or even out in the lobby. The idea here is to control your mind to relax so that you can continue fresh with your task — emotionally, physically, and mentally. Here are some tips that will surely help you out.

Tip # 1: Understand The Cause Of Your Stress

You will never be able to get rid of stress if you don’t know what’s causing it. The first stress management tip you might want to apply is to determine what stressed you out. If it is the project you are working on, your boss, or with your work mates then take some time to determine what about them that gave you stress. Feel free to list them down if you want to keep track of it.

Tip # 2: Learn To Relax Your Mind

Relaxation is a very useful stress management technique. Having a clear and focused mind can help in dealing with problems even before they blow up on your faces. You can relax by doing light meditation, breathing exercise, or simply get out for a breath of fresh air. Try to stop thinking about the cause for a few minutes to clear your head.

Keep in mind that there are different ways to help you relax. You can do yoga or a deep meditation exercise during your break. If you don’t know where to start, then you can buy self-help books that detail the steps to help you get started. If you have a ready access to the Internet, feel free to look for relaxation tips online and apply it at your leisure.

Tip # 3: Indulge In After-Work Pampering

If you have some free time off from work then you might want to take advantage of this by pampering yourself in the local spa. You don’t have to undergo a complete full-body pampering treatment just to help you relax. A simple massage or aromatherapy session will do. Keep in mind that a massage can be a relaxation technique for both the mind and the body so having one during your free time will help you relax enough to face the burden of work with a fresh mind.

Make This A Daily Habit

Integrate your stress management techniques with your daily lifestyle if you want to be good at it for your self-improvement project. Doing it just because you got stressed with work is not a good way to practice stress management. You need to keep practicing your chosen method or technique until you can do it instantaneously. Learn to relax every single time when you’re at work and you will surely see that no amount of bickering with your boss or noise from your workmates will stress you out.

Stress Management For Self-Improvement

Stress has always been a part of our daily lives. We often find ways to deal it with but can become unbearable when you’re tightly under its grip. The important part here is to take control of stress before it ends up controlling you — which is to say that you will be making a lot of mistakes that will take quite a lot of time and effort to fix. This is where stress management comes in.

Why Get Rid Of Stress

We can never deny the fact that stress can be a big hindrance in everything you plan to do with your life. It can get in the way of business, career, or even with your family and friends. If you give in to the irritation and anger that is often the result of stress, you are bound to make wrong decisions and plenty of mistakes that will bring you down.

You can lose your job, do badly in a business deal, or even make enemies left and right when you let your stress control you. Learn to control stress and get rid of it every time it crops up for self-improvement.

Find The Source Of Your Stress

Knowing the source of your stress gives you plenty of options to counter it. If your stress stems from overwork, then take some time off from your busy schedule to relax. The home can also become a stressful environment, especially when it’s disorganized. If you think that the design of the interior is giving you problems, then take some time to rearrange the furniture around or add some home décor to make it comfortable to look at. Once you are able to determine the problem then you can take the necessary steps to correct it.

Learn To Relax Once In A While

Everyone would agree that work, or the demands of work, is mostly the cause of stress. If you think that you have that wild look in your eyes every time your boss asks you to do something, then you better ask for a vacation leave to relax yourself outside your work area before it leads you into trouble.

Take some time off from your busy schedule and visit the local spa. Pamper yourself by indulging in a full-body massage or get an aromatherapy session going on to help you relax. You can always take a vacation if you really want to get the thoughts of work out of your system, but a massage will do just fine if you can’t afford to be absent from it.

Find The Child Within You

Kids are known to be stress-free. Even if you scold them or force them to eat vegetables, you will never see them suffer from stress. The reason here is with their mindset to enjoy life as they see fit. You can take your cue from them and enjoy life more.

Find your inner child and just play. You can grab your Playstation out of the cabinet and bring out the games you usually play during your free time. Another idea is to listen to your favorite music or read some comics on the Internet. You can even play online games if you like just to get your mind off your work.

Keep in mind that the gist of stress management is not the methods you take for getting stress out of your system. The idea here is to learn how to divert your mind from the problems that causes stress to give yourself time to relax and face the problem with a clear mind.

Stress Management 101: Learn To Take Care Of Your Mind And Body

Stress can greatly affect our body’s normal function; especially if we don’t pay attention to the warning signs. Even if we deny the sensations we are feeling on our bodies, we can surely feel that our physical and mental state is breaking down. It is very important for an individual to learn to watch out for the warning signs that stress is already taking control of your system and you need to learn the ways to take care of your body to avoid a total breakdown.

Watch Out For The Danger Signs

Stress often starts out in our minds before it starts to show some signs on our bodies. Keep in mind that both are linked and one will show some effects of the other. A stress-free mind is often linked to an active and healthy body, but a mind riddled with problems will surely result to a deteriorating health.

It is very important for a person to watch out for danger signs you’re body is nearing the limits of its tolerance to stress. Often times, we will feel some minor aches and pains in various parts of our body when your mind is getting burdened with all the stress and problems it is subjected to. If left unchecked, it might result to sleeping and behavioral problems, lack of breath, or even a potential heart attack when it is already above the danger level.

Mentally Cope With Stress

The mind shows the first signs of stress and will later reveal itself to your emotional and physical state when left unchecked. It is essential that we learn how to calm our minds when under the throes of stress and learn to focus our thoughts in order to push the problems out and learn to relax when you need to.

This might take some effort if it’s your first time to undertake stress management. But there are some techniques you can use to simplify the process and helps you learn it bit by bit. You can start by listening to your favorite music to help focus your thoughts. Try singing along with the lyrics or hum the tune to yourself to divert your attention away from your problems.

Breathing Exercise

Another method is to focus on your breathing. You can start some exercises which involves breathing in and out in specific intervals. This might take some getting used to on your first try but you will be able to focus on your breathing immediately after some practice.

Also, this exercise will ensure that your body, as well as your mind will get enough oxygen for it to function properly. We usually hyperventilate or suffer short breathing when stressed so it’s best to practice some breathing exercise to help you cope with it.

Eat The Right Food To Fight Stress

We need to take care of what we eat if you plan to fight stress head-on. It is essential that our body gets enough nutrients for it to function properly and avoid a breakdown when our mind is getting bombarded with problems. Avoid eating foods that are high in cholesterol and try to focus more on integrating a healthy lifestyle of fruits and vegetables. You might not know it, but healthy foods can also help you in dealing with stress. After all, if you’re not burdened with body pains then you can focus more in helping your mind cope with it.