Stress
Management Ideas
Stress is a constant commodity in our lives, but it seems to be
increasing at work. More than two-thirds of American workers report that
workplace stress is a problem. Amazingly, there are still a number of people
who are unaware that they’re already stressed out and need relief from it as
soon as possible. Or rather, there are some who refuse to acknowledge that they
badly need relief from stress.
If you’re unsure about this as well, let us give you some examples
of symptoms that are commonly associated with stress. Workaholics who make
overtime work seem like a regular part of the job are usually bothered with
insomnia and muscle aches because they’ve upset their biological clock and they
have no time at all for badly needed exercise. If this describes you, then yes,
you are already experiencing stress and you need relief from it right away.
Workaholics who have high paying but demanding and high pressure
jobs always have to be on the go and prepared for any eventuality. Hence, they
tend to have increased appetite or loss of due to lack of time for eating; an
increased intake of sugar and caffeine to ensure that they can do the work of
ten people; high cholesterol levels because they don’t have the time to ensure
that they have a healthy diet and of course, feelings of anxiety when they’re
worrying about the outcome of a job or project.
This means that we all spend too much time in "combat or
flight" mode. It also wreaks havoc on our bodies through weakened immune
systems, high blood pressure, and heart disease. These conditions shorten our
lives and reduce the quality of what is left.
There are many strategies for managing stress, but when stress
blinds us and we do not have time to prepare, we do not need a plan. We need
quick and effective steps that we can take NOW that work quickly and can be
done anywhere. When the pressure builds up the next unexpected attack, try one
of the following: take a deep breath, visualize, and take a break.
Deep breath
Deep breathing can be one of the most effective ways to calm down.
Everyone is breathing, but most of us are breathing in the wrong way - shallow,
fast, and high in the chest. This type of breathing has limitations, increases
our sense of anxiety, and accelerates our body's stress response.
Slow walking, deep breathing creates a response to relaxation,
weight loss and concentration. It increases the amount of oxygen in our blood,
increasing our ability to function.
Are you breathing properly? To find out, try this: put one hand on
your chest and the other on your abdomen just below your rib cage. Now breathe.
Which hand is moving? If it is a hand on your chest, your breathing is very
slow.
The trick is to make the hand on your stomach move. Take a deep
breath while counting down to five. Try to have your stomach expand instead of
your chest. If you have trouble making it happen, try sleeping on your back.
With a little practice and patience, you will be able to switch to a deeper
automatic breathing pattern.
Once you have learned the process of deep breathing, you can do it
at any time.
And lastly, take proper medication. Herbal medicine is something worth considering because it contains all natural ingredients therefore decreasing the risk of experiencing any ill side effects. But always consult your doctor first before taking any medication!
Exercise
Your Way to Stress Reduction
It's easy to let stress
take over your life. From secular work to family life to financial security in
any and all medium, many people feel that there is just not enough time in the
day to do everything. Pressure is bad enough and alone, but stress can also
cause real physical and emotional harm if allowed to go unchecked. There are
many medications designed to reduce stress, but is adding more drugs and
chemicals to your system the best way to balance things? There is a better way
to reduce stress in your life.
One of the best and most
tried and effective ways to reduce stress is to meditate. Although it sounds scary,
meditation has taken place in all rituals in some way through history. The
following steps will help you learn to clear your mind and relax, and you will
be amazed at how much pressure seems to melt away!
Start each break with
less distraction, noise, and distractions. Give yourself the time and privacy
you need. Find comfortable accommodation, wear comfortable, comfortable
clothing. Relax and breathe several times. Close your eyes and try to focus
mentally on one peaceful word, thought, or image.
If there is a picture, a
memory, or anything that tends to silence you, try putting a picture on it. For
some people it is the sound of the sea, for others the waterfalls, and for
others, the memory of seeing a mountain peak. Wipe your head, and let your muscles
relax, not worrying about what's going on around you. Relax and enjoy the peace
that brings your image to you.
If you feel drifted from
an image, do not force it. This is a good time to stop. Stretch and pull deep
as you wrap. This is the first and most basic form of meditation. While it will
work on its own to reduce stress, this is also the basis for more exercise and
meditation. If you choose to continue, you will always want to start with this
basic meditation and relaxation. As you progress toward exercise, focus on any
clues that help. "Good and easy," is a common good thing, while
Christian meditation can use a text like "Shut up, know that I am the
Lord."
There are meditative
texts in almost any religion, as well as many non-religious phrases, songs or
phrases. Find a sentence that works for you, and then look for other tests.
Meditation is a great way to relax, and it will do more to improve your health
and reduce stress than any other medication, and the only result of a calm life
is the effect of your emotional well-being!