What is Stress Management?
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A definition stress management is a
set of techniques and programs intended to help people deal more effectively with stress in their lives by analysing the specific stressors and taking positive actions to minimize their effects. (Gale Encyclopaedia of Medicine, 2008)
First, lets set one thing straight were not aiming towards being stress-free all of the time. Thats unrealistic. After all, its an unavoidable human response that we all experience from time to time and its not all bad. What we can all aim towards however is experiencing less stress.
Before we dive any deeper into managing stress.
What is stress?
Stress is the psychological, physiological and behavioral response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health (Palmer, 1989).
Symptoms of stress
Although we all experience stress differently, some common symptoms include:
Difficulty sleeping
Weight gain or weight loss
Stomach pain
Irritability
Teeth grinding
Panic attacks
Headaches
Difficulty concentrating
Sweaty hands or feet
Heartburn
Excessive sleeping
Social isolation
Fatigue
Nausea
Feeling overwhelmed
Obsessive or compulsive behaviors
Below are five healthy techniques that
psychological research has shown to help reduce stress in the short- and long-term.
Take a break from the stressor It may seem difficult to get away from a big work project, a crying baby or a growing credit card bill or school fees. But when you give yourself permission to step away from it, you let yourself have time to do something else, which can help you have a new perspective or practice techniques to feel less overwhelmed. Its important to not avoid your stress (those bills have to be paid sometime), but even just 20-minutes to take care of yourself is helpful.
Exercise. The research keeps growing exercise benefits your mind just as well as your body. We keep hearing about the long-term benefits of a regular exercise routine. But even a 20-minute walk, run, swim or dance session in the midst of a stressful time can give an immediate effect that can last for several hours.
Smile and laugh. Our brains are interconnected with our emotions and facial expressions. When people are stressed, they often hold a lot of the stress in their face. So laughs or smiles can help relieve some of that tension and improve the situation.
Get social support. Call a friend, send an email. When you share your concerns or feelings with another person, it does help relieve stress. But its important that the person whom you talk to is someone whom you trust and whom you feel can understand and validate you. If your family is a stressor, for example, it may not alleviate your stress if you share your works woes with one of them.
Meditate. Meditation and mindful prayer help the mind and body to relax and focus. Mindfulness can help people see new perspectives, develop self-compassion and forgiveness. When practicing a form of mindfulness, people can release emotions that may have been causing the body physical stress. Much like exercise, research has shown that even meditating briefly can reap immediate benefits.
Dont rely on alcohol, drugs, or compulsive behaviors to reduce stress.
Make time for hobbies, interests, and relaxation
Get enough rest and sleep. Your body needs time with those you enjoy
Source:
http://www.apa.org/helpcenter/manage-stress.aspx
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