How to Reduce Stress

 

Let’s understand first in various  ways… WHAT IS STRESS

Stress can be defined as our Mental , Physical , Emotional and Behavioural reactions to any perceived Desire , Demands ,  Threats , Challenges ,  Events , Sudden Changes.  Stress also called as Pressure, Tension, Strain, Force.  Stress is directly connected  with  Events.

Stress is more  Psychological  rather than  Physical.  First it effects our  Emotions , It increases Feelings of  Emotional or Physical Tension , fear and Worries for  mishappening  of Unforeseen or Known Event.   It can come from any Event or thought that makes you feel Frustrated, Angry, or Nervous . Depressed , Irritated. 

Stress is a normal human reaction that can be  happens with almost Everyone. In fact, the human body is designed to experience Stress and react to it. When you experience Changes or Challenges   your body produces physical and mental responses.

Sometime Stress is Spontaneous and sometime Stress is Self Acquired.

Stress plays an unavoidable  role  in each one’s life. Influencing Stress hampers day to day lifestyle, e.g. A student faces examination Stress, A Youth faces   unemployment and carrier Stress ,  An Employee faces work overload or better job Stress, Businessmen faces less profit or over debt Stress ,  Elderly faces poor health Stress.

Stress becomes a problem when Stressors continue without relief or periods of relaxation and don’t get proper  solution . Stress can place a tremendous burden on relationships.

“Stress responses help your body  to  adjust in new situations.  Normally   Stress relates with  Negative Events, Thoughts, Result . Sometimes stress can be positive too  it result keeping us alert, motivated and ready to avoid imperilment or trouble. For example, if you have an important task or assignment coming up, a stress response might help your body work harder and stay awake longer. “

Causes of Stress

Trigger Stress which comes from External or Internal stimuli and create a sense of mental & physical discomfort with anyone.

Most Stress are influenced due to our beliefs and perceptions about various stimuli.

Many situations can cause Stress. You might feel Stressed because of one big Event or situation in your life. Or it might be a build-up of lots of smaller things.

While there are many types or kind of  Stressors . Mainly  it can be classify in two Categories.

EUSTRESS  —  It gives us a positive outlook and makes us capable of overcoming mental or physical obstacles and  it also energises us and motivates to make changes. You may call it Good , Positive Stress too.

DISTRESS --  Unpleasant, Negative or Destructive . Few of them are classified as under --

Financial Stressors  – Unemployment , Over burden of family responsibilities, Increase in financial obligations ,  Excess repayment of various loans,  loss in business ,  Less Income and More Expenditure is also a cause of Stress .

Individual stressors  – Life changes , Career changes , Frustration due to unfulfilled desire ,

Physical Stressors —Due to overeating, Starvation, Lack of Sleep, Strenuous Exercise.

Chemical  Stressors —Such as Alcohol, Smoking, Pesticides, Excess Artificial fragrance.

Biological Stressors -- Injury, Disease, Chronic Illness , Hormonal imbalance.

Social Stressors —Discrimination , Hate , Abuse, Overcrowding, Loud public speaking, Peer pressure.

Group Stressors  – Lack of group cohesiveness , Lack of social support , Interpersonal and Inter group conflict .

Environmental Stressors -- Outdoor climate change, Bright lights, Loud noises, Civic amenities, Technological changes , Environmental factors ,

Circumstantial  Stressors — Death of loved one , Divorce, Breakup in relationship , Sudden job loss. Don’t have much or any control over the outcome of a situation. Situations that have strong demands , Imminent situation .

Psychological  & Emotional stressors  — Excess Desirability ,  Less Controllability , Ambiguity , Fear , Anger, Guilt , Depression , Anxiety , Grief , Low self-esteem . Going through a period of  Uncertainty . Life  transitions .

Organisational Stressors  — Role conflict , Role ambiguity , Organisational Structure , Working conditions , Rotating shifts , Work overload as well as work under load , Lack of participation in decision making , Organisational leadership , Poor performance of the organisation, Organisational changes.

Symptoms / Sign of Stress

EUSTRESS — is explained what energises and motivates us to make changes. Eustress  gives us a positive outlook and makes us capable of overcoming obstacles and illness.

In the situation of difficulties -  you are more likely to feel challenging but manageable.

In the case of emotions — you may include frustration or worry , but also fulfilment or happiness.

In the situation of Self Efficiency – It occurs in situation where you feel confident or your   energy level is very high.

In short terms  Eustress  is perceived as within coping abilities, feels exciting, improve   performance.

Psychologically  Eustress  helps us build our Self efficiency, Autonomy and Self Resilience ,   whereas physically  Eustress helps you to build body through completing a challenging   workout.

DISTRESS – As distress effect your Physic , Emotions and Feelings, and Behaviour  in various   way..

Physical Sign of  DISTRESS —

When you feel distress your body produces hormones to respond. This situation can have many Physical effects these effects might include---

Breathing  Problems ,

Blurred Eyesight or Sore Eyes ,

Chest Pain or High Blood Pressure

Panic Attack ,

Fatigue ,

Sleep Disorder ,

Headache and Body Ache ,

Feeling Sick .

Fainting or Dizzy .

Skin Problems .

Constipation or Diarrhea .

Excess  sweating .

Getting  worse existing health problems .

How stress can effects  your Feelings—

When you are Stressed you may feel

Depressed ,Uninterested or Least Interested in Life .

Irritation .

Anger .

Impatient .

Worried or Tense .

Neglected or Lonely .

Lack in your sense of Humour .

Anxious .

Nervous or Afraid .

Unable to Enjoy Yourself .  

Overburdened .

Sense of Fear .

Stress in your family .

Broken family .

Being too busy .

Moodiness .

Lack of Enthusiasm .

Forgetfulness .

Feeling Overwhelmed . 

How Stress Can Effect your Behaviour –

If you feel Stressed , it might make you –

Unable to Concentrate ,

Slower Memory ,

Problem to remember ,

Snap to people ,

Biting nails ,

Grind your teeth or clench your jaws ,

loosing interest in personal relationship ,

Start eating too  much or too little ,

Decision taking problems ,

Smoke , drink alcohol more than usual ,

Restlessness ,

Shouting without any reason ,

Stay away from people around you .

Chronic worry ,

Pessimism ,

Rigid Thinking ,

Negative Self  Talk ,

Unrealistic  Expectations ,

All or Nothing  Attitude .  

How to get rid off / Minimise Stress.

Stress effects more or less everyone  , it never see Age , Gender , Caste and Creed , Status Rich or Poor , No one is untouched from this problem ,

Now the question is how to eliminate , reduce , minimise or overcome this problem.. here are few suggestions to face or encounter STRESS..

Learn & Practice to say NO clearly and frankly.

Learn to pick and choose which Responsibility, Assignment , Authority , Duty  Liability or Similar things you will say YES and which one you will say big NO

Protect yourself by not allowing yourself to take on every request or opportunity that comes in your way .

Find a support system

Find someone to talk to you about your feeling and experiences .

Change your attitude

Find other ways to think about stressful situation because life is 10% what happens to us and 90% how we react to it .

Get organised and take charges .

Being unorganised or engaging in poor planning often leads to frustration or crises situation which most always leads to feeling stressed , plan your time make a schedule establish your priorities.

Be Realistic

Set Practical goals for dealing with situations  and solving problems. Develop realistic desires, expectations of yourself and others .  Don’t  try to get  MOON .

Never Compare Yourself  With  Anyone

Remember  you are you , He is He , She is She , means never try to compare yourself with anyone. There are around 8 billion people on this  earth  , how long and till where you will compare yourself with others.

Everybody is born with its own Temperament , Attitude , Virtue ,  Courage, Ability to work hard and Take Risk , and of course DESTINY.

Therefore do  your  best , keep working hard ,Try to Achieve your  Goals in appropriate way .

Take breaks , give Time to yourself --

Learn that taking time to yourself for rejuvenation and relaxation is just as important as giving time to other activities .  At minimum take short breaks during your busy  day .

Take good care of yourself--

Eat properly ,

Get regular rest ,

Keep a proper routine ,

Allow yourself to do something enjoy each day ,

The time you need to take care of yourself  the most , when you are stressed is the time you can do the best .

Get Regular  Yoga  / Physical and mental Exercise

Exercising regularly can help relieve some symptoms of depression and stress and help you to maintain your  health.

Yoga and Meditation help you to concentrate on your breathing and blood flow throughout your body from top to bottom .

Get a hobby , do something different     

For a balanced life style , Play is as important as work , Choose any outdoor or indoor sport which you like . If you prefer music play any instrument or listen your   favourite   album . Music is very much effective to reduce stress and you will feel relaxed and light.

Slow  Down or Pause –

Know your limits and cut down on the number of things you try to do each and every day  , Particularly if you do not have enough time for them or for yourself . Be realistic about what you can accomplish effectively each day .

Monitor your pace—Rushing through things can lead to mistake or poor performance, Take the time you need to do a good job .

Don’t become a Worrier  become a Warrior .

Situations turn out best for those who have made the best out of the way the things turned  out  . Always be positive , Events has no meaning or colour , you are the person who give meaning to the Events , If you give it a positive meaning you will have a positive behaviour and for sure solution will be there , on the contrary if your approach is negative in that case the problem would be  worsen and more Stressful.

Rivers never flow  Reverse    

You must have seen Rivers many time , those always move forward in all season ,  in all situation . In all geographical area . In every ups and down . So  Flow like Rivers , You can not change the Events , Change the way you look at the Events ,

Events will not change for you , You will have to change your way how you look at them .

Don’t let Stress change your Behaviour

You don’t  behave based on what has happened to you – You behave based on what you feel what has happened to you .

Don’t try to involved  into situation – Always try to overcome it through your experience and Existence.

In case of Stress your level of Intelligence and  Experience will help to get out of the worse situation .

Be Your Own Controller .

Never let anyone to control your Emotions, Feeling, Behaviour, Sentiments. It happens that people around you, Your Friends, Even your Family members don’t understand you, Criticise your efforts, Under estimate you, All these Negative Remarks and criticism makes you Irritated and  Obviously you get tensed and lose your Temper. Always try not to let them do so. Control yourself keep your secrets with you, Never Disclose your AIMS, EFFORTS, Until those are achieved.     

Grow or Go --

In case of bad or worse event – what will you do ?  Will you leave the Battle Ground and run away  or will you fight against the situation with the help of your Courage, Intelligence, Experience, CHOICE IS YOURS .

To Conclude, Problems will always be there. The Greatest ability to fight against Stress. One thought is choosing over the other. Don’t let your mind , Bully or Body into believing that is has to carry all the burden of worry. Worrying  will lead to Stress. Happiness is the only choice . So learn how to be happy Today and be Stress free Tomorrow.

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Sources – Jitensxnblogs / jitensxn.com site has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, related books and journals. We always avoid using inauthentic references.

https://nhs.uk

https://betterup.com

https://guideposts.org

https://en.wikipedia.org

Disclaimer –

This article / blog is for information purpose only, but by no means it is a complete and exhaustive explanation on the whole topic, nor it’s intended as a substitute for therapy.