God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. Reinhold Niebuhr
Canadian Pharmacy online stresses out that we generally think of stress in terms of negative stress or distress those situations that cause muscle tension, rapid heartbeat, knots in the stomach, cold clammy hands, and unfocused anxiety.
The body’s response to stress is to release hormones called cortisol and adrenaline. This raises the blood pressure and prepares the body to do battle. Being in a situation where you are not able to take physical action while sitting at your desk or stuck in traffic leaves the hormones and chemicals in your blood for long periods of time. Eventually, the combined stress of hard work, family demands, paying bills, traffic, and too little time starts to affect your health. This can lead to stress-related physical symptoms and illnesses like headaches, upset stomach, insomnia, backaches, frequent colds, and fatigue treated by meds from online pharmacy.
Everyone copes with stress in his or her own way, whether it works or not. Food is used to try to reduce stress for many of us. It seems that only high-fat, high-sugar, and high-calorie food will work. The bad news is that even though overeating or eating junk food may temporarily reduce stress, it will often cause increased stress in the long run. This is particularly true when we get angry with ourselves for pigging-out and putting on those extra pounds. Eating to cope with stress is a habit that we develop and is, therefore, a habit we can change.
Studies show that people drink alcohol as a way of coping with job stress, money and marital problems and that the more severe and chronic the stress, the greater the alcohol consumption.
Your goal should not be to eliminate stress but to use normal stress to your advantage and to avoid excess stress, or distress. Stress can be used as a tool to help personal growth. You probably can think of situations where you changed for the better with the help of stress. It sometimes takes a certain amount of stress to push yourself to higher achievement.
There are many things you can do to help manage your own feelings of stress and distress.
|Techniques To Reduce Stress|
|Deep breathing||Slowly breathe in, filling your lungs as much as possible, and let your stomach relax and expand. Hold your breath for a few seconds, then slowly exhale until your lungs feel empty. Repeat five to 10 times. You can do this three or four times a day.|
|Gentle stretching||While sitting, tip your head slowly from side to side, then forward and back, or stretch forward letting your head and arms come forward. Hold for 30 seconds, straighten up slowly, and repeat. While standing, reach as high as comfortable with both arms for 30 seconds. Slowly lower your arms to your side, or slowly stretch to the side by letting one arm hang down and bending the other one over your head in the direction you are stretching. Repeat on the other side. You may wish to stretch other muscles in your body. Remember to stretch slowly and don’t strain.|
|Visualization||With your eyes closed, imagine yourself someplace you really enjoy such as a beach, ski slope, trout stream, or forest. Imagine the warmth of the sun, gentle breezes, good companions, time to relax, and pleasant smells. Hear the sounds of the surf, birds, rustling leaves, and babbling brooks.|
|Progressive muscular relaxation||First, tense a major muscle group in your body (face, shoulders, arms, chest, back, stomach, buttocks, legs, or feet), hold for a few seconds then release the tension. Feel the warmth as blood flow increases in that area. Choose a second muscle group and repeat the same process. Go through all muscle groups in your body from head to foot.|
|Go for a walk||Take your dog with you. Walk briskly for at least 15 minutes. You’ll feel better and so will Fido. If you don’t have a dog, go by yourself or with a friend.|
|Talk to someone||If you have difficulty staying calm in discussions with your spouse, partner, child, or co-workers you might try setting some rules for discussion. For example, each of you is allowed 10 minutes of uninterrupted talk before the other one can respond.|
|Set goals||Setting achievable goals can help create the right amount of stress to motivate you to keep going. Setting goals causes some stress and you respond by making the effort, lessening the stress, and ultimately meeting your goals. If goals are unrealistic the stress can become too great and result in feelings of failure.|
In addition to stress caused by external factors, we create much of our own stress through negative and irrational thinking. We expect the worst, imagine that everyone is against us, and tell ourselves that no matter how hard we try nothing will work. Sooner or later we come to believe this negative self–talk.
You know how you feel and what stress does to you. Take some time to identify all the situations that affect your stress load. Once you have identified most of them you can start to do something about reducing their hold on you.
Any change in your life can be stressful. Even though the status quo may be stressful and unpleasant, the process of change can create even more stress. We often resist change, even when we are reasonably sure that the end result will be beneficial. The results of change are never guaranteed and most people fear the unknown. It is often perceived as less stressful to keep things the way they are (don’t rock the boat) than to make changes (enter the vast unknown). So people stay in unpleasant dead end jobs, persist in destructive relationships, and remain lonely rather than take the risks needed to change those conditions.
Take responsibility for yourself and your life. No matter how unhappy you feel, you can still make choices about what you do. Choosing to do nothing is still a choice, but usually not the best one. If you take good care of your physical self it is more likely that you will be able to deal effectively with the stress in your life.
Sources: Wellsource, Inc. and National Institute on Alcohol Abuse and Alcoholism