Everybody will experience stressful situations of varying levels at some point in their lives. We can feel anxious because we don't feel like we're in control of events. We can become dissatisfied with our circumstances in life. We can be wracked with worry about things turning from bad to worse and dealing with uncertainty can be very hard. Here's how to manage stress and anxiety with 3 proven, effective methods.
The fact is that anxiety is a normal feeling for millions of people indeed, it's a normal sign of being human.
Sadly, anxiety can dominate the lives of many sufferers. It erodes their self-confidence, harms their relationships, causes problems at work and effects their health. They are hounded every day by a constant inner voice saying that that things are not right and that they will probably get worse.
What may have initially a short episode of anxiety that ebbs and flows and shows up in minor non-debilitating ways becomes something more.
At this point, anxiety can become as serious problem. A sufferer can feel totally out of control, and absolutely terrified of what life holds for them.
Panic attacks are common, and irrational behavior, both at home and in the workplace just pour more fuel onto the fire.
For these suffers, many of whom have endured months or even years of suffering in silence, help is needed and available.
More often than not, this will be through the help of a cognitive therapist. They will be someone who can listen to the sufferer and help them to develop new perspectives and to normalize and re-introduce control over events. They can also suggest solutions to problems by offering different, positive outcomes and possibilities.
Close friends or family members who can lend support are also invaluable. People who suffer from anxiety can feel an urge to isolate themselves so having people who they can trust and who can lend support will help prevent this.
A visit to your family health practitioner is also a good idea and medication may well prove to be helpful - along with cognitive therapy - to help the suffer find lasting relief.
Anxiety is not an untreatable condition and the good news is that help and support is available to help sufferers experience a sense of freedom and relief from what otherwise may be a predominant way of being.
viernes, 4 de mayo de 2012
martes, 28 de febrero de 2012
How To Manage Stress Effectively - 5 Top Tips
When your plans have to be cancelled, what's your usual reaction?? Do you calmly accept things and get on with it? Or are you the sort of person who gets angry and upset? When it comes to knowing how to manage stress and anxiety effectively, your personality will be a major factor but these five really easy methods will be really helpful for you:
How To Manage Stress Tip 1. A Good Night's Sleep. It’s very common in our society to exist on less than 6 hours of sleep a night. But experts keep telling us we need at least 8 hours. This is because sleep doesn't just refresh your body, it also refreshes your mind. If you don't get enough sleep, you can feel fatigued and irritable. Don't develop the habit of watching television or working in your bedroom. Instead, use the bedroom as your space for rest and relaxation. Bust stress even further by drinking your favorite cup of something hot and do some light reading before you retire to bed.
How To Manage Stress Tip 2. Have faith. When you're under stress or anxiety, you can quickly find calmness just by saying a prayer. It's notably effective when an event you're facing is totally beyond your control. Research has shown that faith in God helps to keep blood pressure at lower levels. Being able to forgive people also can affect your blood pressure. Holding a grudge is not good for your health!
How To Manage Stress Tip 3. Disconnect. Cell phones can make life so much easier but they can also be really inconvenient. They are now so popular one cannot foresee a world without them. This increased accessibility means not only can our loved ones reach us at any time, but so can work. Should you be required to provide your managers with your number, ensure you also provide them with the boundaries for reaching you. Outside work is your valuable time.
How To Manage Stress Tip 4. Enjoy A Break. It doesn’t have to be a fancy resort. Some ideas would be going to the park, on a riverbank, or relaxing on the beach. Just anywhere you can be and not think about the bills, work, or whatever tensions you may have. It’s important to take time for yourself, so do it! You'll recharge your batteries and feel refreshed.
How To Manage Stress Tip 5. Self-Pampering. Sign up for a yoga class at your local gym or community center. It won't be remotely expensive and you'll reduce your stress levels very quickly. Add in a once a month relaxing massage and you'll dramatically reduce your stress levels.
It's true that stress is a part of life. However, you can learn how to manage stress effectively. Put these strategies into action and you'll greatly alleviate stress!
How To Manage Stress Tip 1. A Good Night's Sleep. It’s very common in our society to exist on less than 6 hours of sleep a night. But experts keep telling us we need at least 8 hours. This is because sleep doesn't just refresh your body, it also refreshes your mind. If you don't get enough sleep, you can feel fatigued and irritable. Don't develop the habit of watching television or working in your bedroom. Instead, use the bedroom as your space for rest and relaxation. Bust stress even further by drinking your favorite cup of something hot and do some light reading before you retire to bed.
How To Manage Stress Tip 2. Have faith. When you're under stress or anxiety, you can quickly find calmness just by saying a prayer. It's notably effective when an event you're facing is totally beyond your control. Research has shown that faith in God helps to keep blood pressure at lower levels. Being able to forgive people also can affect your blood pressure. Holding a grudge is not good for your health!
How To Manage Stress Tip 3. Disconnect. Cell phones can make life so much easier but they can also be really inconvenient. They are now so popular one cannot foresee a world without them. This increased accessibility means not only can our loved ones reach us at any time, but so can work. Should you be required to provide your managers with your number, ensure you also provide them with the boundaries for reaching you. Outside work is your valuable time.
How To Manage Stress Tip 4. Enjoy A Break. It doesn’t have to be a fancy resort. Some ideas would be going to the park, on a riverbank, or relaxing on the beach. Just anywhere you can be and not think about the bills, work, or whatever tensions you may have. It’s important to take time for yourself, so do it! You'll recharge your batteries and feel refreshed.
How To Manage Stress Tip 5. Self-Pampering. Sign up for a yoga class at your local gym or community center. It won't be remotely expensive and you'll reduce your stress levels very quickly. Add in a once a month relaxing massage and you'll dramatically reduce your stress levels.
It's true that stress is a part of life. However, you can learn how to manage stress effectively. Put these strategies into action and you'll greatly alleviate stress!
jueves, 16 de febrero de 2012
How To Manage Stress, Anxiety & Depression - Identify What Causes Stress
To be able to successfully cope with stress, it is absolutely imperative that the root cause of stress is identified. Fact is, you cannot solve a problem unless you identify what the problem is in the first place! As soon as you identify what causes stress, anxiety and depression, you'll be able to gain an insight as to how they are affecting you. From this point, empowering stress and anxiety management methods that conquer stressful illnesses can then be applied.
Usually, various causes of stress are listed in two groupings: Causes that are within you - internal and causes that are outside you - external. These groups can make identifying the root cause of stress more demanding as they complicate things by causing confusion to arise. We'll now look at why most of the causes of stress, anxiety and depression that are often placed in these categories are not quite right.
The majority of people will likely believe that the causes listed in the external grouping will be at the root of stressful illnesses. They are situations that happen in life that most of us will have to deal with. These include relationship problems, death of loved ones, finances, issues with work, moving home and family matters.
The key point to be aware of here is that no external event is the root cause of stressful illnesses. It simply isn't possible for circumstances, whether minor or major, to be at the root cause of stressful illnesses. This is due to the fact that 2 individuals may be confronted with similar circumstances, for instance, losing a job. The first enters into an episode of stress whereas the second doesn't. As external events do not trigger stress in each person experiencing them, they cannot be at the root cause.
Among the internal causes of stressful illnesses are a pessimistic outlook, talking to yourself negatively, unable to handle uncertainty and low self-confidence. Once more, such things are not the root cause, in fact, they are symptoms of stressful illnesses. Negative self-talk can arise when you make a mistake or something doesn't turn out as you hoped. Being unable to handle uncertainty doesn't cause stress, this is a response to situations and is part of the stress, not a cause.
And we've all come across individuals who have a negative outlook on life yet are not enduring episodes of stressful illnesses. There are also people who are shy and reserved but who don't suffer from stress, anxiety or depression as a result. But when you are suffering from stressful illnesses, even the most confident of people can lose their self-confidence and I would give myself as one such example.
OK, if all of those internal and external issues don't lie at the root of stressful illnesses, what does? There is only one thing that is at the root cause of stressful illnesses: The way in which you ascribe explanations to make sense out of each situation you face. It could be something as minor as driving on a freeway to something major such as relationship breakdown. When you assign single, bad-outcome, unfavorable interpretations to the circumstances confronting you, you arouse strong emotions which trigger stress and its related illnesses.
This flawed mode of thinking is what causes stress and its related illness and also provides us with an explanation as to why stress is aroused in some people but not in others when confronted with similar trying circumstances. Individuals who remain stress-free do so because they are equipped with powerful techniques and if you learn these techniques then stress, anxiety and depression will never enter into your life no matter what demanding situations confront you.
Usually, various causes of stress are listed in two groupings: Causes that are within you - internal and causes that are outside you - external. These groups can make identifying the root cause of stress more demanding as they complicate things by causing confusion to arise. We'll now look at why most of the causes of stress, anxiety and depression that are often placed in these categories are not quite right.
The majority of people will likely believe that the causes listed in the external grouping will be at the root of stressful illnesses. They are situations that happen in life that most of us will have to deal with. These include relationship problems, death of loved ones, finances, issues with work, moving home and family matters.
The key point to be aware of here is that no external event is the root cause of stressful illnesses. It simply isn't possible for circumstances, whether minor or major, to be at the root cause of stressful illnesses. This is due to the fact that 2 individuals may be confronted with similar circumstances, for instance, losing a job. The first enters into an episode of stress whereas the second doesn't. As external events do not trigger stress in each person experiencing them, they cannot be at the root cause.
Among the internal causes of stressful illnesses are a pessimistic outlook, talking to yourself negatively, unable to handle uncertainty and low self-confidence. Once more, such things are not the root cause, in fact, they are symptoms of stressful illnesses. Negative self-talk can arise when you make a mistake or something doesn't turn out as you hoped. Being unable to handle uncertainty doesn't cause stress, this is a response to situations and is part of the stress, not a cause.
And we've all come across individuals who have a negative outlook on life yet are not enduring episodes of stressful illnesses. There are also people who are shy and reserved but who don't suffer from stress, anxiety or depression as a result. But when you are suffering from stressful illnesses, even the most confident of people can lose their self-confidence and I would give myself as one such example.
OK, if all of those internal and external issues don't lie at the root of stressful illnesses, what does? There is only one thing that is at the root cause of stressful illnesses: The way in which you ascribe explanations to make sense out of each situation you face. It could be something as minor as driving on a freeway to something major such as relationship breakdown. When you assign single, bad-outcome, unfavorable interpretations to the circumstances confronting you, you arouse strong emotions which trigger stress and its related illnesses.
This flawed mode of thinking is what causes stress and its related illness and also provides us with an explanation as to why stress is aroused in some people but not in others when confronted with similar trying circumstances. Individuals who remain stress-free do so because they are equipped with powerful techniques and if you learn these techniques then stress, anxiety and depression will never enter into your life no matter what demanding situations confront you.
miércoles, 8 de febrero de 2012
Do You Have These Physical Symptoms Of Stress And Anxiety?
It is widely believed that stress, anxiety and depression are "all in the mind". In fact, these conditions have physiological symptoms and it's necessary for sufferers to recognize them so they know how to manage stress anxiety and depression by first understanding what's happening to them. In this article, you'll find 3 of the most common physical symptoms of stress and stressful illnesses experienced by almost all sufferers.
Symptoms Of Stress One: Exhaustion - When you're in an episode of stress, anxiety or depression, your usual sleeping routine will be disturbed. Getting to sleep isn't easy. And when you do finally manage to nod off, you won't enjoy a good sleep because you're in an episode of stress, anxiety or depression. Lack of deep sleep means your body cannot repair and restore itself leaving you feeling exhausted. Indeed, many sufferers have stated that they have slept for 12-14 hours yet still feel absolutely exhausted. The more lack of deep sleep you have, the more fatigued you will become. When you feel so exhausted, you're much more prone to assigning bad-outcome meanings to situations and you're now entering into the stress spiral. Breaking out of the stress loop is the only way to restore your usual sleep pattern.
Symptoms Of Stress Two: Pain In The Muscles - The second physical symptom most commonly experienced by sufferers is muscle pain, mainly in the legs. During my five years of anxiety, I would experience intense pains in my legs, especially the tops of my thighs and my calf muscles. At times, the pain would be excruciating. Muscle pain is a consequence of your disrupted sleeping routine, as described above. As you cannot repair your body, first exhaustion arises and then aching muscles and as you're in a highly-stressed state, both of these are making life very hard. The good news is that once you've broken out of the stress loop and restored your sleeping pattern, these aches and pains will disappear.
Symptoms Of Stress Three: Loss Of Libido - Losing your sex drive is a big part of stressful illnesses, especially depression and it affects both sexes. With males the clear indication of this is the inability to achieve an erection. For women, it is usually a total loss of interest in sex, with the sexual spark extinguished. As the individual concerned will be in an episode of a stressful illness, feeling absolutely shattered with aching, painful muscles, one can easily see why a loss of libido results. A zero appetite for sex also exacerbates the stress further lowering the already low mood level. Losing your libido is worrying, particularly if you have a partner thus increasing the anguish. If you've lost your sex drive, then please don't let it get to you because as soon as you're getting a good night's sleep, it will gradually return.
These are the three main physical symptoms of stress, anxiety and related stressful illnesses. There are others, but the ones above are experienced by almost all sufferers. When it comes to knowing how to manage stress and anxiety and similar problems, what is very important to know is that breaking out of the harmful stress spiral is the crucial step to making these symptoms disappear. To do that, you first need to understand what it is and how it maintains stressful illnesses. Then you apply powerful life skills to help you break out of the stress loop once and for all.
Symptoms Of Stress One: Exhaustion - When you're in an episode of stress, anxiety or depression, your usual sleeping routine will be disturbed. Getting to sleep isn't easy. And when you do finally manage to nod off, you won't enjoy a good sleep because you're in an episode of stress, anxiety or depression. Lack of deep sleep means your body cannot repair and restore itself leaving you feeling exhausted. Indeed, many sufferers have stated that they have slept for 12-14 hours yet still feel absolutely exhausted. The more lack of deep sleep you have, the more fatigued you will become. When you feel so exhausted, you're much more prone to assigning bad-outcome meanings to situations and you're now entering into the stress spiral. Breaking out of the stress loop is the only way to restore your usual sleep pattern.
Symptoms Of Stress Two: Pain In The Muscles - The second physical symptom most commonly experienced by sufferers is muscle pain, mainly in the legs. During my five years of anxiety, I would experience intense pains in my legs, especially the tops of my thighs and my calf muscles. At times, the pain would be excruciating. Muscle pain is a consequence of your disrupted sleeping routine, as described above. As you cannot repair your body, first exhaustion arises and then aching muscles and as you're in a highly-stressed state, both of these are making life very hard. The good news is that once you've broken out of the stress loop and restored your sleeping pattern, these aches and pains will disappear.
Symptoms Of Stress Three: Loss Of Libido - Losing your sex drive is a big part of stressful illnesses, especially depression and it affects both sexes. With males the clear indication of this is the inability to achieve an erection. For women, it is usually a total loss of interest in sex, with the sexual spark extinguished. As the individual concerned will be in an episode of a stressful illness, feeling absolutely shattered with aching, painful muscles, one can easily see why a loss of libido results. A zero appetite for sex also exacerbates the stress further lowering the already low mood level. Losing your libido is worrying, particularly if you have a partner thus increasing the anguish. If you've lost your sex drive, then please don't let it get to you because as soon as you're getting a good night's sleep, it will gradually return.
These are the three main physical symptoms of stress, anxiety and related stressful illnesses. There are others, but the ones above are experienced by almost all sufferers. When it comes to knowing how to manage stress and anxiety and similar problems, what is very important to know is that breaking out of the harmful stress spiral is the crucial step to making these symptoms disappear. To do that, you first need to understand what it is and how it maintains stressful illnesses. Then you apply powerful life skills to help you break out of the stress loop once and for all.
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