Confirm Ways To Avoid Stress
CONFIRM WAYS TO AVOID STRESS
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| Md. Lutful Huda |
Stress is the feeling of being under too much mental or emotional pressure. Stress can affect how you feel, think, and behave. It can also impact how your body functions. Common signs of stress include anxiety, worrisome thinking, sleeping problems, sweating, loss of appetite, and difficulty concentrating, among others. It might surprise you to learn that biological stress is a fairly recent discovery.
Causes of Stress
Stress is caused by stressful situations or events that last over a long period of time, like
problems at work or conflicts in your family. Chronic stress can lead to severe health problems. Stress causes the following problems:
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| Md. Lutful Huda |
Health problems, such as chronic illness such as heart disease, diabetes, or arthritis.
Emotional problems, such as anger you can't express, depression, grief, guilt, or low self esteem.
Your relationships, such as having problems with your relationships or feeling a lack of friendships or support in your life.
Major life changes, such as dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city.
Stress in your family, such as having a child, teen, or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems.
Conflicts with your beliefs and values. For example, you may value family life, but you may not be able to spend as much time with your family as you want.
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| Md. Lutful Huda |
Stress causes changes in your body. It also affects your emotions.
Common symptoms of stress include:
- A fast heartbeat.
- A headache.
- A stiff neck and/or tight shoulders.
- Back pain.
- Fast breathing.
- Sweating and sweaty palms.
- An upset stomach, nausea, or diarrhoea.
Other Causes Include:
Immune System. Constant stress can make you more likely to get sick more often.
Immune System. Constant stress can make you more likely to get sick more often.
Stomach. If you have stomach problems, such as gastroesophageal reflux disease, peptic ulcer, or irritable bowel syndrome, stress can make your symptoms worse.
Heart. Stress is linked to high blood pressure, abnormal heartbeat, blood clots, and hardening of the arteries (atherosclerosis). It's also linked to coronary artery disease, heart attack, and heart failure.
Lungs. Stress can make symptoms of asthma and chronic obstructive pulmonary disease worse.
Skin. Skin problems such as acne and psoriasis are made worse by stress.
Muscles. Constant tension from stress can lead to neck, shoulder, and low back pain.
Reproductive Organs. Stress is linked to low fertility, erection problems, problems during pregnancy, and painful menstrual periods.
Ways To Avoid Stress.
It is worth taking the time to learn different strategies and techniques for managing your stress before there are serious consequences for your mental and physical well being. Here are some ways to avoid stress:
1. Avoid Caffeine, Alcohol, and Nicotine. Avoid, or at least reduce your consumption of nicotine and any drinks containing caffeine and alcohol. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it. Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Therefore using alcohol as a way to alleviate stress is not ultimately helpful.
2. Indulge in Physical Activity. Stressful situations increase the level of stress hormones
such as adrenaline and cortisol in your body. So physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.
such as adrenaline and cortisol in your body. So physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.
3. Get More Sleep. A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep. Avoid caffeine during the evening. Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you.
4. Relaxation Techniques. Each day, try to relax with a stress reduction technique. There are many tried and tested ways to reduce stress. So try a few and see what works best for
you. Relaxation is a skill that needs to be learned and will improve with practice.
you. Relaxation is a skill that needs to be learned and will improve with practice.
5. Get Support. Support in your life from family, friends, and your community has a big impact on how you experience stress. Having support in your life can help you stay healthy. Stress can cloud your judgement and prevent you from seeing things clearly. Just talking to someone about how you feel can be helpful. Talking can work by either distracting you from your stressful thoughts or releasing some of the built up tension by discussing it.
6. Take Control. Stress can be triggered by a problem that may on the surface seem impossible to solve. Learning how to find solutions to your problems will help you feel more in control thereby lowering your level of stress.
7. Manage Your Time. At times, we all feel overburdened by our 'To Do' list and this is a
common cause of stress. Accept that you can not do everything at once and start to prioritise and diarise your tasks. Managing your time can make your life easier, less stressful, and more meaningful.
common cause of stress. Accept that you can not do everything at once and start to prioritise and diarise your tasks. Managing your time can make your life easier, less stressful, and more meaningful.
8. Learn to Say ‘No’. A common cause of stress is having too much to do and too little time in which to do it. And yet in this situation, many people will still agree to take on additional responsibility. Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self confidence.
9. Take Rest. If you are feeling unwell, do not feel that you have to carry on regardless. A short spell of rest will enable the body to recover faster.
10. Listen to Music. If you're feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.
11. Be Mindful. Most of the tips provide immediate relief, but there are also many lifestyle changes that can be more effective in the long run.
Note:
Written by Major (R) Md. Lutful Huda, presently Chairman of TIDAC and Dreamwork Limited, Chief Editor of 'Crime and Judgement' Magazine
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