WHAT IS MEANT BY STRESS?
- Stress is the ‘wear and tear’ of our bodies experience as we adjust to our continually changing the environment. It has emotional and physical effects on us and it can create positive and negative feelings. As a positive feeling influence us stress it can help compel us to action and can in a new awareness and an exciting new perspective. As a negative feeling influence of distrust, rejection, anger and depression, which it can lead to health problems such as high blood pressure, heart disease, strokes, headaches, rashes, ulcers
HOW CAN WE ELIMINATE STRESS FROM YOUR LIFE?
- As we have seen, positive stress adds anticipation and excitement to life, under a certain amount of stress. Deadlines, competitions, confrontations and even our frustrations and sorrows depth and enrichment to our lives. Insufficient stress acts as a depressant and may leave us feeling bored and dejected on the other hand, excessive stress may leave us feeling tied up in knots. What we need to do is to find the optimal level of stress which is individually motivated.
WHAT IS OPTIMAL STRESS HOW CAN WE TELL?
- There is no level of stress that is optimal for all people. We are all individual creatures with unique requirements. And when we agree that a particular event is distressing, we are likely to differ in our physiological and response to it. If the person who loves to arbitrate disputes and moves from job to job site would be stressed in a job which was routine and stable. Whereas the person who is under stable conditions would very likely be stressed on a job where duties were highly varied. Also, or personal stress required and the amount which we can tolerate before we become distressed changes with our age.
- It has been found that most of your illness is due to unrelieved stress. If we are experiencing stress symptoms, you have gone beyond your optimal stress level you need to reduce the stress in our life and to improve our ability to manage it.
HOW CAN WE MANAGE STRESS?
- Identifying and unrelieved stress aware its effects on our lives is not sufficient for reducing its harmful effects. There are many sources of stress they may possibilities for its management, it requires work together change, changing the source of stress and changing our reaction to it
1.AWARE OF YOUR STRESS AND YOUR EMOTIONAL AND PHYSICAL REACTIONS
- Notice your distress and do not ignore it and gloss over your problems.
- Determine how your body responds to the stress and make you become nervous of physical upset.
- To determine how our body's response to stress. And what you are telling yourself to you about the meaning of it.
2.RECOGNIZE WHAT YOU CAN CHANGE
- You can change your stress by avoiding and eliminating them completely reduce their intensity management over a period of time instead of on a daily
- Shorten your exposure to stress and you can devote the time and energy necessary to make change (gold setting, time management techniques and delayed gratification strategies.
3.REDUCE THE INTENSITY AND EMOTIONAL REACTIONS TO STRESS
- Are you viewing your stressors in exaggerated terms and or taking a difficult situation and make it a disaster? You are expecting to please everyone?
- Overreacting and viewing things are as absolutely critical and urgent? If you feel you must always prevail in every situation?
- Work at adopting more modern views; try to see the stress as something you can cope with rather than something that overpowers you.
- Try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the 'What if's'
4.BUILD YOUR PHYSICAL RESERVES
- Exercise for cardiovascular fitness three or four times a week, such as swimming, walking, cycling or jogging.
- Eat well balanced, nutritious meals.
- Maintain your ideal weight
- Avoid nicotine, excessive caffeine and other stimulants.
- Mix leisure with work take a break and get away when you can.
- Get enough sleep be as consistent with your sleep schedule as much as possible.
5.LEARN TO MODERATE THE PHYSICAL REACTIONS TO STRESS
- Relaxation techniques can reduce muscle tension. Electronic biofeedback, which helps you to gain voluntary control over such things as muscle tension, heart rate and blood pressure
- So deep breathing will bring your heart rate and respiration back to normal.
- Meditations when prescribed by a physician can help in the short term in moderating your physical reactions. However, they alone are not the answer. Learning to moderate these reactions on your own is a preferable long terms solution.
6.MAINTAIN YOUR EMOTIONAL RESERVES
- Develop some mutual support to friendship or relationships.
- Expect some frustrations, failures and sorrows
- Pursue realistic goals which are meaningful to you, rather than goals other have for you that you do not share.
- Always be kind and gentle with yourself and be a friend to yourself.
BY USING THE FORMULA OF SPARKLE, WE CAN REDUCE STRESS WITH YOUR PLAN
- When you are in bed reading books for better relaxation not using laptops and mobiles going to bed.
- You should not watch television while going to bed
- Do not think you are going to sleep.
- Create list every morning that gives you a map of what you need to do at the beginning of the day. A reminder of what still needs to be done throughout the day and a place to check off your accomplishments at the end of the day
- Recognize the false assumption you make that lead to anxiety. Things really turn out to be as bad as you things
- Breathe deeply when you feel stressed can change your environment is only for a short time.
- Take a break from what you were doing, not just vegging out, for instance, watching television is not always relaxing, that can be a dumbing and dulling that calm your body and stimulate your mind
- Created for your kind of meditation find a quiet space and time that just for you.
KEEP ANGER UNDER CONTROL
- Be empathetic and forgiving to others when they make mistakes and are trying to do their best.
- Give constructive feedback rather than destructive criticism.
- When someone makes angry, remember that you have a choice in how you react. Instead of yelling that bad driver who cuts you off.
- Use positive affirmations to keep yourself on track
- Affirmations reduce the personal, positive, passionate and present per incident confident and successful management who always runs an amazing team.
- Find time to share a joke. Laugh at the life throws at you rather than fretting over them.
EAT WELL AND EXERCISE
- Your body needs to be a well-tuned machine to manage all of the stress that act on it.
- Add more vegetables to your meals.
- Reduce caffeine in your diet. It is a stimulant and can exacerbate physical symptoms of stress that you may already have. Choose water instead
- Go for a walk, and exercise that causes you to sweat for twenty minutes at least three times per week.