Wednesday 2 March 2016

STRESS , SYMPTOMS AND COMPLETE GUIDE TO OVERCOME IT

what is stress?


we generally use the word stress when we feel that everything seems to have become too much- we are overloaded and wonder whether we really can cope with the pressure placed upon us. anything that posses a challenge or a threat to our well-being is a stress. some stresses get you going and they are good for you-without any stress at all may say our lives would be boring and would probably feel pointless, however when the stresses undermine both mental and physical health they are bad.

stress can be caused by both good and bad experiences. when people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. these chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger. but this can also be bad thing if their stress is in response to something emotional and there is no outlet for this extra energy and strength.

any different thing can cause stress. identifying what may be causing you stress is often the first step in learning how to better deal with your stress. some of the most common source of stress are-

survival stress- when you are afraid that someone or something may physically hurt you, your body naturally responds with a burst of energy so that you will be better able to survive the dangerous situation (fight) or escape it all together (flight)

Internal stress-have you ever caught yourself worrying about things you can do nothing about or worrying about things you can do nothing or worrying for no reason at all? this is internal stress and it is one of the most important kind of stress to understand and manage.internal stress is when people make themselves stressed. this often happens when we worry about things we cant control or put ourselves in situations we know will cause us stress.

Environmental stress- this is a response to things around you that cause stress,such as noise, crowding and pressure from work and family.

fatigue and overwork- this kind of stress  builds up over a long time and can take a hard toll on your body. it can be caused by working too much or too hard at your jobs , school or home.

symptoms of short term stress

  • making you sweat more increasing muscle spasm, headaches,fatigue.
  • making you see difficult situations as threatening
  • leaving you anxious frustrated or mad 
  • making you feel rejected, unable to laugh , afraid of free time , unable to work and not willing to 
  • making your heartbeat and breath faster
  • discuss your problems with others
  • reduce your enjoyment and making you feel bad.making you feel sick to your stomach or giving you butterflies.


symptoms of long term stress

  • changing your appetite (making you eat either less or more)
  • changing your sleep habits (either causing you to sleep too much or not letting you sleep enough)
  • encouraging 'nervous' behavior such as twitching , fiddling , nail biting , teeth grinding , pacing and other respective habits.
  • causing you catch colds or the flu more often and causing other illness such as asthma , headaches , stomach problems, and other aches and pains can too cause heart attack
  • feeling out of control overwhelmed , confused , an or unable to making decisions
  • experiencing mood changes such as depression, frustrations, anger, helplessness, irritability, defensiveness, overreaction or impatience and restlessness
  • memory problems and seeing only negative 
  • neglecting important things in life such as work, school, and even personal appearence.

ways to avoid and overcome stress

learn to relax- many people do not include relaxation time in their schedules. conscious relaxation is important for your body and mind and can help you deal with the negatives of stress.

reduce the demand on yourself- do not over commit yourself and be prepared to say no if the load is too great. it is common for people to overestimate how much can be achieved In a particular space of time,so leave free time to cope with the unexpected.
ensure that you get enough fun out of life-p less pleasant aspect of lifespan time in the day to do something that gives you pleasure. looking forward to such time helps when you have to cope with less pleasant aspects of life.

Positive Thinking- do not dwell on failures and reward yourself for your successes. Accept that everyone has limits and cannot succeed at everything.  Reflect on what you have achieved.

.Your ability to deal with your emotions- you are extremely  vulnerable to stress if you don't know how to calm and soothe yourself when you're  feeling sad, angry, or overwhelmed by a situation. The ability to bring your emotions into balance help you bounce back from adversity and is a skill that can be learn at any age.

One thing at one time- this is the simplest and best way to start reducing your stress,  and you can start today. Right now. Focus as much possible on doing one thing at a time.  Clear you desk of distraction. 

Simplify your schedule- a hectic schedule is a major cause of high stress.  Simplify by reducing the number of commitments in your life to just the essential ones. 

Meditate - a few minutes of practice per day can help easy anxiety.  The process can be simple.  Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting out loud or silently a positive words such as I feel at peace or I love myself or everything will be alright. Let distraction  thoughts float by like clouds.

Be musical- if you might have noticed stress is the best time to make or listen music.  This is the time when you don't listen to music to enjoy it but listen to feel it relieve you. Try to listen your favorite songs or may be like motivational songs it will give you relieve. 

Trust yourself- you know the main problem in stress happen when our mind starts fighting with our heart and this is the time we feel helpless or frustrated.  Just take a long breath make your heart and mind convince at one thing.  Say that you trust on yourself you can do and only will you.  Understand your ability and be your best friend. 

Figure out- one quick trick to relieve from stress and I also used to do it- close your eyes put your hand on your heart and say loud with feeling- all is well , all is well.  Trust me it will work.  Say till you feel good. 

 Motivates yourself- Encourage yourself because it's only you who will make everything possible. Drink a glass of  water.  Sit in fresh air in morning set your goals be optimistic , think optimistic and automatically everything will get fine

My dears stress tensions are pebbles over flowers if you want to walk on flowers you have to keep side the pebbles.
God with you.  Pray atleast 10
 Minutes. Sure you will feel joy. 

Don't scared from hard situations think that these all are just to make you more strong and courageous don't take situations as tensions.

When life puts you in tough situations-
Don't say why me,
Just say try me.

  • YOGA POSSESS TO REDUCE STRESS-

1.Anjali Mudra (Salutation Seal) 
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness. Most of the time we perform it with our hands in the center of our heart chakra. This represents the balance and harmony between the right and left side reunited on our center. This balance can be not only physical but also mental and emotional, and the idea is to bring us to the center to prepare ourselves for meditation and contemplation. Start this sequence by practicing this mudra while seated in a comfortable cross-legged position with your eyes closed. (See above)



2. Sukhasana (Easy Pose)
Easy Pose has some great benefits in addition to promoting groundless and inner calm, such as: opens your hips, lengthens your spine, amplifies the state of serenity, tranquility, and eliminates anxiety, relieves physical and mental exhaustion and tiredness. Focus on your breath in this pose and sit still with a straight spine for at least 60 seconds.(See above)


3) Balasana (child pose)
(do one of them in which you more comfortable)
Child’s Pose is a perfect counterbalance pose to supported headstand. Try sitting on the knees and bending forward with arms forward or by your side. Resting your forehead on the ground in this pose will help to relieve additional anxiety. It is a restful pose that can be sequenced between more challenging asanas. This pose can also be done with arms along side the body rather than over the head. Do what feels best to you.(See above)


4) Savasana (Corpse Pose)
Savasana is a pose of total relaxation, making it one of the most challenging asanas. Shavasana gives the nervous system a chance to integrate that in what can be thought of as a brief pause before it is forced once again to deal with all the usual stresses of daily life. Lie on your back with your eyes closed, arms by your sides and palms facing up. Allow your ankles to fall outward. Allow your body to melt deeper into the mat with each breath. Stay in this pose for a minimum of 5 minutes.(See above)



5. Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine. This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa. In addition to relieving stress and calming the mind, this pose also: massages and stimulates organs in the belly, like the kidneys and adrenal glands, and creates emotional balance. For proper alignment place wrists directly under the shoulders and knees under the hips.(See above

6. Marjaryasana (Cat Pose)
This pose provides a gentle massage to the spine and belly organs while acting as a powerful stress buster. This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa. Marjaryasana also benefits overall health by stimulating the digestive tract and spinal fluid. For proper alignment place wrists directly under the shoulders and knees under the hips. (see above)












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