Stress is anything that poses a challenge or threat to our well-being. Stress Is simply a reaction to a stimulus that disturbs our physical and mental equilibrium. Stress is a normal physical response to events that make us feel threatened or upset our balance in some ways.
According to Angela Morrow:” It is the body’s reaction to change that requires a physical, mental or emotional adjustment or response.”
According to Dr. Hans Selye:” It is the rate of all wear and tear caused by life.”
Modern life is full of hassles, deadlines, frustrations, and demands. Stress is common in many people, but when we are constantly running in emergency mode (stressful life), our mind and body pay the adverse price. We can protect ourselves from stress by understanding the cause of stress and how to reduce its harmful effects.
Cause of stress
There are many causes of stress like fear of competition; the uncertainty of result; lack of
satisfaction; an overload of work; constant pressure of work; lack of job satisfaction or insecurity of job; chronic illness, lack of moral support, disaster or trauma, unhealthy relationships with close ones, financial problems, etc.
Symptoms of stress
Memory problems; inability to concentrate; poor judgment; anxiety; constant worrying; irritability; short temper; agitation; unhappiness; aches and pains rapid heartbeat; sleeping variation etc.
Stress management techniques
Anxiety can be managed through various techniques such as :
1.Deep breathing: Stress and anxiety level can be controlled through deep breathing. Even yogic pranayama like anulom-vilom, kapalbhati are also effective.
2.Drink water: Drink water when stress/anxiety is high; it reduces stress/anxiety. Avoid over-drinking of water.
3.Follow advice: Follow the advice of experts and take their suggestions and guidance. Avoid multiple suggestions from those who are not experts.
4.Psychological balance: The psychological balance should be maintained before the activity. Do not feel stressed and prepare yourself psychologically for the activity. Do not show a panic reaction.
5.Warming up: Perform warming up before the stressful activity as it prepares the individual physically and mentally for the activity.
6.No criticism; One should not criticize anyone or anything before performing the stressful activity. Criticism leads to aggression and varied anxiety.
7.Self-confidence: Individuals should be self-confident to perform the activity, whereas over-confidence or lack of confidence should not be developed.
8.Encouragement: The person should be encouraged and motivated by close ones; this stabilizes the anxiety level.
9.Exercise (even for a minute)
Exercise doesn’t necessarily mean powerlifting at the gym or training for a marathon. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation.
Getting your blood moving releases endorphins and can improve your mood almost instantaneously.
10.Laugh it off
Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy.
The bottom line
Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel.
These tips often involve getting your mind away from the source of stress.
Exercise, mindfulness, music, and physical intimacy can all work to relieve anxiety — and they will improve your overall work-life balance as well.
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