The aim of this book is to describe a didactic, cognitive-behavioural group therapy approach to the anxiety disorders. 'Stress Control' is a robust six session 'evening class' designed for either small or large group format - anything between 6 and 60 on each course. It is designed to be flexible to better meet the needs of routine clinical work. The therapy has, as its basic premise, the goal of 'turning individuals into their own therapists'. It differs fundamentally from much therapy in that the role of the therapist becomes that of the teacher while the patient becomes the student. Re-conceptualising roles in this way helps the individual to take responsibility for change and to attribute change to the individual's own coping skills rather than to the skill of the therapist. It is designed for the treatment of heterogeneous anxiety disorders and assumes the presence of co-morbid problems, some of which are tackled in the course. It attempts to teach individuals to understand their problems within both a psychological and social context.
The approach is clinically effective and efficient and has been empirically tested. It attempts, within a 'scientist-practitioner' framework, to achieve the best compromise between best practice and best value in providing help to a large number of people. It relies heavily on the written material that accompanies the course. Course topics can be varied according to the composition of the group.
- Presents a clinically tested and cost effective group method of treating stress and anxiety
- Offers a flexible approach that can be used with small and large groups
- Supports the concepts and methods offered with good clinical examples
- Provides a wealth of useful illustrative and client orientated materials that the therapist can copy or adapt
This book is written for clinical psychologists, therapists, nurses and counsellors with a basic knowledge of CBT who will welcome this useful approach to what is a major problem area in most busy mental health services.
"This book is the culmination of years of systematic clinical practice during which Dr. White has developed and carefully evaluated a didactic CBT programme for stress and anxiety. It presents a thoughtful, well-written and practical guide to clinical management, as well as a challenge to conventional thinking on how best to deliver community-based services."
Professor Colin A. Espie, Head of Department of Psychological Medicine, University of Glasgow, Scotland.
what is the cause of stress and anxiety, how do stress and anxiety harm you and how to overcome it
Monday, August 28, 2006
stress and anxiety : HONESTY WORKS
Honesty will reduce anxiety and stress in the long run, but the consideration of whether or not to be honest goes beyond the consequences of this particular communication. Do you try to be good? If so, why would you avoid being honest? And if you do selfish, exploitive things, the concern about whether or not to be honest is moot. What you need to do is live your life so you can be honest. Here are some ideas and aphorisms on honesty to help you:
There is a reason why the needle jumps on a lie detector. Lying is stressful.
How can you be honest until you know how you feel and what you truly want? This self-knowledge requires solitude — time away from others, time by yourself to think without the influence of other people.
Timing is important. Sometimes restraining yourself is the best thing. You'll have to decide by taking time to think.
Keeping silent is better than lying in almost all cases.
And some people will use your honesty against you. Silence is the best option for those people.
To someone who has betrayed your confidence before, you can say, "I'd rather not talk about that."
Sometimes you'll pay a price for your honesty. You have to decide whether it's worth it.
Honesty does not mean giving up your very important psychological right to privacy. It doesn't mean you have to reveal everything about yourself to anyone who asks.
Decietfulness and lying make life stressful and keep you from being close to people.
Most people, at some level, know when you're lying. They won't trust you, and you won't trust yourself.
Lewis Andrews said, "Honest people exude something special from inside that others trust."
Usually, the only people who tolerate deceitfulness for any length of time are decievers.
The basic level of honesty is "not lying or misleading." The next level, for those with whom you want to be close, is openness. Not lying or misleading is for everyone. Being open is for your close relationships.
You have the right to think. Often people try to force you to say something you don't want to say, and under pressure, you lie — almost accidentally. When you feel that pressure, you have the right to say you'll think about it and get back to them.
Dishonesty is a way to manipulate people's feelings and hide your true intentions. Who would want to live that way? Is it fun? Does it make life more enjoyable? Does it help you sleep well at night?
It untangles your life to be honest.
An honest life needs no deceit.
Honesty is necessary to be close.
You can't relax and be yourself if you're pretending and hiding.
In a study by John Gottman, he found in the short term, nice newlyweds were happier, but in the long term, honest newlyweds were happier.
In a close relationship, honesty can cause conflict, but it's not confusing, and problems can be solved. You can't solve a problem if you don't know what it's about. The heart of a persistent problem is something unsaid. Lack of openness causes confusion. Honesty helps things improve over time.
When you're honest, people can sense it and they trust you.
Whenever I focus on being honest — not pretending, openly saying what I want and feel — I become a better, happier, more relaxed person, and I feel closer to people.
Living an honest life makes it a lot easier to have a good relationship, to feel good about yourself and good about your life, and easier to succeed and feel secure at work.
The commitment to not misrepresent yourself — not try to impress, or try to look good — that commitment to be your honest self lowers stress.
Copyright © 2001-2099 - YouMe Works Publications - All rights reserved.
There is a reason why the needle jumps on a lie detector. Lying is stressful.
How can you be honest until you know how you feel and what you truly want? This self-knowledge requires solitude — time away from others, time by yourself to think without the influence of other people.
Timing is important. Sometimes restraining yourself is the best thing. You'll have to decide by taking time to think.
Keeping silent is better than lying in almost all cases.
And some people will use your honesty against you. Silence is the best option for those people.
To someone who has betrayed your confidence before, you can say, "I'd rather not talk about that."
Sometimes you'll pay a price for your honesty. You have to decide whether it's worth it.
Honesty does not mean giving up your very important psychological right to privacy. It doesn't mean you have to reveal everything about yourself to anyone who asks.
Decietfulness and lying make life stressful and keep you from being close to people.
Most people, at some level, know when you're lying. They won't trust you, and you won't trust yourself.
Lewis Andrews said, "Honest people exude something special from inside that others trust."
Usually, the only people who tolerate deceitfulness for any length of time are decievers.
The basic level of honesty is "not lying or misleading." The next level, for those with whom you want to be close, is openness. Not lying or misleading is for everyone. Being open is for your close relationships.
You have the right to think. Often people try to force you to say something you don't want to say, and under pressure, you lie — almost accidentally. When you feel that pressure, you have the right to say you'll think about it and get back to them.
Dishonesty is a way to manipulate people's feelings and hide your true intentions. Who would want to live that way? Is it fun? Does it make life more enjoyable? Does it help you sleep well at night?
It untangles your life to be honest.
An honest life needs no deceit.
Honesty is necessary to be close.
You can't relax and be yourself if you're pretending and hiding.
In a study by John Gottman, he found in the short term, nice newlyweds were happier, but in the long term, honest newlyweds were happier.
In a close relationship, honesty can cause conflict, but it's not confusing, and problems can be solved. You can't solve a problem if you don't know what it's about. The heart of a persistent problem is something unsaid. Lack of openness causes confusion. Honesty helps things improve over time.
When you're honest, people can sense it and they trust you.
Whenever I focus on being honest — not pretending, openly saying what I want and feel — I become a better, happier, more relaxed person, and I feel closer to people.
Living an honest life makes it a lot easier to have a good relationship, to feel good about yourself and good about your life, and easier to succeed and feel secure at work.
The commitment to not misrepresent yourself — not try to impress, or try to look good — that commitment to be your honest self lowers stress.
Copyright © 2001-2099 - YouMe Works Publications - All rights reserved.
stress and anxiety : anxiety and stress case.
A thank you to Robyn Wood for this anxiety/stress ridden case. I think it is particularly useful because it depicts a client undergoing CURRENTLY stressful inputs (severe enough to cause a complete mental breakdown). I stress the term CURRENTLY here because, in my experience, such a case often unfolds a bit differently than one involving a PAST issue such as a war trauma, death of a loved one, guilt over a past action and so on.
While this case is about "Susie's" reaction to her husband's illness (and many related financial, family and other issues) it has some parallels with the plight of a battered wife. In both cases, the client is faced daily with anxiety and stress ridden inputs. This is not the type of thing that we just "tap away" in a session or two. That's because the problems are current, "in your face," major events that are here today and will still be here tomorrow.
However, great progress can be made with EFT in bringing stability to the client's emotional responses. With remarkable frequency, we can "take the edge off" the intense emotional reactions and thus generate a better level of peace and understanding. This gives the client a sounder, more rational base from which to make decisions.
As Robyn shares this story with us, you will see how she pulls the problem apart into several related aspects. This is meritorious, of course, and I'm sure contributed substantially to the client's increased stability. You will also note that the client's reaction was delayed. I comment on that within Robyn's report.
Hugs, Gary
While this case is about "Susie's" reaction to her husband's illness (and many related financial, family and other issues) it has some parallels with the plight of a battered wife. In both cases, the client is faced daily with anxiety and stress ridden inputs. This is not the type of thing that we just "tap away" in a session or two. That's because the problems are current, "in your face," major events that are here today and will still be here tomorrow.
However, great progress can be made with EFT in bringing stability to the client's emotional responses. With remarkable frequency, we can "take the edge off" the intense emotional reactions and thus generate a better level of peace and understanding. This gives the client a sounder, more rational base from which to make decisions.
As Robyn shares this story with us, you will see how she pulls the problem apart into several related aspects. This is meritorious, of course, and I'm sure contributed substantially to the client's increased stability. You will also note that the client's reaction was delayed. I comment on that within Robyn's report.
Hugs, Gary
Tuesday, August 22, 2006
stress and anxiety : Cure Your Anxiety with Alternative Treatments
Anxiety can be treated by various methods. Two of the most common of these are counselling and taking medication such as anti-depressants. However, many people do not feel comfortable with counselling whereas anti-depressants have as much of a reputation of being a bad thing as a good thing. That brings us to alternative treatments. Many people find that relaxation techniques and herbal remedies are most effective at relieving the anxiety symptoms. Also, taking vitamin supplements, modifying the diet and doing more exercise can also be very helpful in reducing stress levels brought on by anxiety.
If you like the sound of herbal remedies to treat your anxiety then you'll be glad to know there are plenty available for you to sample. These include Siberian ginseng, Valerian root, passion flower, Kava-Kava, Chamomile and jasmine. The methods of taking these herbs varies, for example Chamomile can be consumed as herbal tea or added to the bath. Before deciding on any type of herbal treatment, however, it is recommended to seek the advice of a doctor or herbalist.
The stress caused by anxiety has a negative effect on your immune system and as a result taking vitamin supplements is crucial. This will allow your immune system to function at is normal best and help avoid further unwanted illnesses. You should also consider modifying your diet to ease anxiety. Although it may be difficult you must try and steer away from foods and drinks that you have a dependency on such as those containing caffeine and sugar. Many people take solace with chocolate but the brief high soon gives way to a low again. Also, avoiding sugary foods will help you to lose any excess weight you have which should lower the anxiety.
Another effective means of treating your anxiety is to take up more exercise. The benefits of this are too numerous to mention. Doing exercise releases endorphins in the brain which give a feel-good feeling. If you have built up stress then taking it out on a punch bag could be the ideal way to relieve it. Also, as well as changing your dietary habits indulging in more exercise will help you to lose weight and feel generally healthier.
Whichever way you to choose to treat your anxiety you have at least overcome the important first step and that is to take action and not dwell on your problem.
Andrew McNaught
If you like the sound of herbal remedies to treat your anxiety then you'll be glad to know there are plenty available for you to sample. These include Siberian ginseng, Valerian root, passion flower, Kava-Kava, Chamomile and jasmine. The methods of taking these herbs varies, for example Chamomile can be consumed as herbal tea or added to the bath. Before deciding on any type of herbal treatment, however, it is recommended to seek the advice of a doctor or herbalist.
The stress caused by anxiety has a negative effect on your immune system and as a result taking vitamin supplements is crucial. This will allow your immune system to function at is normal best and help avoid further unwanted illnesses. You should also consider modifying your diet to ease anxiety. Although it may be difficult you must try and steer away from foods and drinks that you have a dependency on such as those containing caffeine and sugar. Many people take solace with chocolate but the brief high soon gives way to a low again. Also, avoiding sugary foods will help you to lose any excess weight you have which should lower the anxiety.
Another effective means of treating your anxiety is to take up more exercise. The benefits of this are too numerous to mention. Doing exercise releases endorphins in the brain which give a feel-good feeling. If you have built up stress then taking it out on a punch bag could be the ideal way to relieve it. Also, as well as changing your dietary habits indulging in more exercise will help you to lose weight and feel generally healthier.
Whichever way you to choose to treat your anxiety you have at least overcome the important first step and that is to take action and not dwell on your problem.
Andrew McNaught
stress and anxiety : 5 Tips to Manage Stress and Anxiety
Stress is a huge factor in loss of vitality. You will age faster and slowly loose your energy, if you don’t know how to respond to stress creatively.
Physical Symptoms of stress and anxiety include:
• rapid breathing
• increased heart beat
• feeling sick in the stomach
• sudden diarrhea and urinary frequency
• exhaustion
• inability to think
Emotional Symptoms of stress and anxiety include:
• anger and irritability
• fear
• apathy, indifference, “giving up”
• inability to focus
• becoming forgetful
Behavioural Symptoms of stress and anxiety include:
• over-working
• reaching for addictive substances
• withdrawing from friends
• taking self-prescribed medications
Many physiological changes take place in response of the body’s need to prepare for fight or flight. We have acute or prolonged stress symptoms and the action we need to take may change depending on what causes the problem.
Stress Management Tips
Tip One
ESR, or Emotional Stress Release is a Kinesiology technique you can use anytime you feel stressed.
Place your hand gently on your forehead. You will cover most of your forehead above the eyes with one or both hands. Feel energy and warmth in your forehead. Consciously deciding to “go forebrain” allows energy and circulation to come back to the frontal area where you are able to think.
Your hand is always with you. Put it to your forehead whenever you feel stressed and you will be surprised at the creative solutions that pop up. You’ll be calmer and much more able to be in charge of what you say and do. Your relationships will improve and you will become more effective in your life.
Tip Two
Place your hand over your heart area, breathe gently into the area of your heart. Breathe for at least 5 full breaths. Imagine a soft warm feeling, you can give it a colour, and let it grow and expand. Remember a time when you were kind to someone else or to yourself. Spend a moment to ask your heart if there is anything to understand that you didn’t see or feel before. Ask “How can I respond to this challenge and help create the best possible outcome? What if I base my response on my ability to love and be kind?”
Tip Number 3
Breathe deeply and fully for 5 breaths and then slow down your breathing. Your brain is fooled into believing that the danger is over and it allows you to get back to life in the present. Imagine a positive outcome or see yourself responding to the challenge with positive action and understanding. Ask yourself: “If I tune into my inner wisdom, what message is it giving to me?”
Tip Number 4
Move! Run, jump, dance, exercise. You are using up the stress chemicals which have been released into your blood stream. This improves mood and sleep and reduces stress and anxiety.
Stress Management Tip for Prolonged Stress and Anxiety
Tip Number 5
The minerals Calcium and Magnesium are also known as the “Lullaby Minerals”. They feed the nervous system and especially help us cope with anxiety. They help calm the nerves and the heart beat. I recommend Calcium/Magnesium from food sources. My favorite is made from egg shells and can be chewed.
By Parijat Wismer
Physical Symptoms of stress and anxiety include:
• rapid breathing
• increased heart beat
• feeling sick in the stomach
• sudden diarrhea and urinary frequency
• exhaustion
• inability to think
Emotional Symptoms of stress and anxiety include:
• anger and irritability
• fear
• apathy, indifference, “giving up”
• inability to focus
• becoming forgetful
Behavioural Symptoms of stress and anxiety include:
• over-working
• reaching for addictive substances
• withdrawing from friends
• taking self-prescribed medications
Many physiological changes take place in response of the body’s need to prepare for fight or flight. We have acute or prolonged stress symptoms and the action we need to take may change depending on what causes the problem.
Stress Management Tips
Tip One
ESR, or Emotional Stress Release is a Kinesiology technique you can use anytime you feel stressed.
Place your hand gently on your forehead. You will cover most of your forehead above the eyes with one or both hands. Feel energy and warmth in your forehead. Consciously deciding to “go forebrain” allows energy and circulation to come back to the frontal area where you are able to think.
Your hand is always with you. Put it to your forehead whenever you feel stressed and you will be surprised at the creative solutions that pop up. You’ll be calmer and much more able to be in charge of what you say and do. Your relationships will improve and you will become more effective in your life.
Tip Two
Place your hand over your heart area, breathe gently into the area of your heart. Breathe for at least 5 full breaths. Imagine a soft warm feeling, you can give it a colour, and let it grow and expand. Remember a time when you were kind to someone else or to yourself. Spend a moment to ask your heart if there is anything to understand that you didn’t see or feel before. Ask “How can I respond to this challenge and help create the best possible outcome? What if I base my response on my ability to love and be kind?”
Tip Number 3
Breathe deeply and fully for 5 breaths and then slow down your breathing. Your brain is fooled into believing that the danger is over and it allows you to get back to life in the present. Imagine a positive outcome or see yourself responding to the challenge with positive action and understanding. Ask yourself: “If I tune into my inner wisdom, what message is it giving to me?”
Tip Number 4
Move! Run, jump, dance, exercise. You are using up the stress chemicals which have been released into your blood stream. This improves mood and sleep and reduces stress and anxiety.
Stress Management Tip for Prolonged Stress and Anxiety
Tip Number 5
The minerals Calcium and Magnesium are also known as the “Lullaby Minerals”. They feed the nervous system and especially help us cope with anxiety. They help calm the nerves and the heart beat. I recommend Calcium/Magnesium from food sources. My favorite is made from egg shells and can be chewed.
By Parijat Wismer
stress and anxiety : Digestive System Diseases
Conditions which affect the stomach, esophagus, bowel, colon, liver or pancreas are considered digestive system diseases and disorders. Many people wonder about nervous disorders that affect the digestive tract and conditions such as anxiety, depression, stress and emotional trauma may all aggravate symptoms, but it is unclear whether any of these cause digestive system diseases and disorders. In fact, in most digestive system diseases and disorders the causes are unclear. There are only theories about what the causes may be and what may worsen the conditions or aggravate symptoms.
There are many digestive system diseases and disorders. Some are very common and easily treated, while some are more serious, difficult to diagnose and difficult to treat. There are some nervous disorders that affect the digestive tract. These are sometimes classified as symptoms or related conditions and sometimes as possible causes of digestive system diseases and disorders, because in some cases it is unclear which came first, the digestive disorder or the nervous disorder.
The most common of the digestive system diseases and disorders is heartburn. Heartburn affects an estimated 25% of people in the United States on and other western countries on a monthly basis according to a study from the Mayo Clinic. In contrast only 11% of those living in Eastern Asian countries have heartburn once or more per month. Excess stomach acid is what causes heartburn, but stress and anxiety are nervous disorders that can affect the digestive tract and increase stomach acid. Heartburn is a symptom of another of the common digestive system diseases and disorders; acid reflux.
Acid reflux or gastro-esophageal reflux disease (GERD) symptoms include heartburn, difficulty swallowing, regurgitation of stomach acid and/or food, hoarseness, coughing and irritation of the larynx, throat and/or esophagus. This is one of the digestive system diseases and disorders that can lead to more serious conditions if left untreated. For example, acid reflux or GERD is one of the major risk factors for esophageal cancer. As with heartburn, anxiety and stress are nervous disorders that affect the digestive tract and can aggravate acid reflux symptoms.
Ulcerative colitis is another of the digestive system diseases and disorders. This one can be very serious and when symptoms are severe may require surgery to remove diseased portions or the entire colon. Anxiety, stress, depression or emotional turmoil (all nervous disorders that can affect the digestive tract) are often experienced by people with ulcerative colitis and can worsen symptoms. It is an inflammatory bowel disease, similar to Crohn’s disease. Whereas irritable bowel syndrome is not considered an inflammatory disease, but because the names are similar, people sometimes get them confused.
Irritable Bowel System or IBS is one of the common digestive system diseases and disorders. Somewhere between 25 and 55 million Americans suffer from IBS and most of them are women. IBS is not life threatening and it does not lead to other more serious digestive system diseases and disorders, but it can still be hard to live with. IBS and nervous disorders that affect the digestive tract, such as stress and anxiety may cause a vicious circle in a person’s life. Meaning, IBS may make a person anxious about when he/she will have to find a bathroom and the anxiety can aggravate symptoms of IBS, which increases anxiety, etc.
These are only some of the many digestive system diseases and disorders and while nervous disorders that affect the digestive system are not believed to cause any of these conditions, it is possible that they may aggravate symptoms, particularly when it comes to stress and anxiety. Eating too fast, too much, on the go, in the car, in front of the TV or computer are all poor eating habits that are very common. When treating digestive system diseases and disorders like IBS, acid reflux and heartburn, doctors typically advise that these eating habits may worsen symptoms. It has been shown that by slowing down and reducing stress in one’s life, many of the symptoms of the most common digestive system diseases and disorders may be reduced or prevented entirely.
by Patsy Hamilton
There are many digestive system diseases and disorders. Some are very common and easily treated, while some are more serious, difficult to diagnose and difficult to treat. There are some nervous disorders that affect the digestive tract. These are sometimes classified as symptoms or related conditions and sometimes as possible causes of digestive system diseases and disorders, because in some cases it is unclear which came first, the digestive disorder or the nervous disorder.
The most common of the digestive system diseases and disorders is heartburn. Heartburn affects an estimated 25% of people in the United States on and other western countries on a monthly basis according to a study from the Mayo Clinic. In contrast only 11% of those living in Eastern Asian countries have heartburn once or more per month. Excess stomach acid is what causes heartburn, but stress and anxiety are nervous disorders that can affect the digestive tract and increase stomach acid. Heartburn is a symptom of another of the common digestive system diseases and disorders; acid reflux.
Acid reflux or gastro-esophageal reflux disease (GERD) symptoms include heartburn, difficulty swallowing, regurgitation of stomach acid and/or food, hoarseness, coughing and irritation of the larynx, throat and/or esophagus. This is one of the digestive system diseases and disorders that can lead to more serious conditions if left untreated. For example, acid reflux or GERD is one of the major risk factors for esophageal cancer. As with heartburn, anxiety and stress are nervous disorders that affect the digestive tract and can aggravate acid reflux symptoms.
Ulcerative colitis is another of the digestive system diseases and disorders. This one can be very serious and when symptoms are severe may require surgery to remove diseased portions or the entire colon. Anxiety, stress, depression or emotional turmoil (all nervous disorders that can affect the digestive tract) are often experienced by people with ulcerative colitis and can worsen symptoms. It is an inflammatory bowel disease, similar to Crohn’s disease. Whereas irritable bowel syndrome is not considered an inflammatory disease, but because the names are similar, people sometimes get them confused.
Irritable Bowel System or IBS is one of the common digestive system diseases and disorders. Somewhere between 25 and 55 million Americans suffer from IBS and most of them are women. IBS is not life threatening and it does not lead to other more serious digestive system diseases and disorders, but it can still be hard to live with. IBS and nervous disorders that affect the digestive tract, such as stress and anxiety may cause a vicious circle in a person’s life. Meaning, IBS may make a person anxious about when he/she will have to find a bathroom and the anxiety can aggravate symptoms of IBS, which increases anxiety, etc.
These are only some of the many digestive system diseases and disorders and while nervous disorders that affect the digestive system are not believed to cause any of these conditions, it is possible that they may aggravate symptoms, particularly when it comes to stress and anxiety. Eating too fast, too much, on the go, in the car, in front of the TV or computer are all poor eating habits that are very common. When treating digestive system diseases and disorders like IBS, acid reflux and heartburn, doctors typically advise that these eating habits may worsen symptoms. It has been shown that by slowing down and reducing stress in one’s life, many of the symptoms of the most common digestive system diseases and disorders may be reduced or prevented entirely.
by Patsy Hamilton
Monday, August 14, 2006
stress and anxiety : Call your health care
Call your health care provider if
Your doctor can help you determine if your anxiety would be best evaluated and treated by a mental health care professional.
Call 911 if:
You have crushing chest pain, especially with shortness of breath, dizziness, or sweating. A heart attack can cause feelings of anxiety.
You have thoughts of suicide.
You have dizziness, rapid breathing, or racing heartbeat for the first time or it is worse than usual.
Call your health care provider if:
You are unable to work or function properly at home because of anxiety.
You do not know the source or cause of your anxiety.
You have a sudden feeling of panic.
You have an uncontrollable fear -- for example, of getting infected and sick if you are out, or a fear of heights.
You repeat an action over and over again, like constantly washing your hands.
You have an intolerance to heat, weight loss despite a good appetite, lump or swelling in the front of your neck, or protruding eyes. Your thyroid may be overactive.
Your anxiety is elicited by the memory of a traumatic event.
You have tried self care for several weeks without success or you feel that your anxiety will not resolve without professional help.
Ask your pharmacist or health care provider if any prescription or over-the-counter drugs you are taking can cause anxiety as a side effect. Do not stop taking any prescribed medicines without your provider's instructions.
What to expect at your health care provider's office
Your doctor will take a medical history and perform a physical examination, paying close attention to your pulse, blood pressure, and respiratory rate.
To help better understand your stress and anxiety or tension, your doctor may ask the following:
When did your feelings of stress, tension, or anxiety begin? Do you attribute the feelings to anything in particular like an event in your life or a circumstance that scares you?
Do you have physical symptoms along with your feelings of anxiety? What are they?
Does anything make your anxiety better?
Does anything make your anxiety worse?
What medications are you taking?
Diagnostic tests may include blood tests (CBC, thyroid function tests) as well as an electrocardiogram (ECG).
If the anxiety is not accompanied by any worrisome physical signs and symptoms, a referral to a mental health care professional may be recommended for appropriate treatment.
Psychotherapy such as cognitive-behavioral therapy (CBT) has been shown to significantly decrease anxiety. In some cases, medications such as benzodiazepines or antidepressants may be appropriate.
Your doctor can help you determine if your anxiety would be best evaluated and treated by a mental health care professional.
Call 911 if:
You have crushing chest pain, especially with shortness of breath, dizziness, or sweating. A heart attack can cause feelings of anxiety.
You have thoughts of suicide.
You have dizziness, rapid breathing, or racing heartbeat for the first time or it is worse than usual.
Call your health care provider if:
You are unable to work or function properly at home because of anxiety.
You do not know the source or cause of your anxiety.
You have a sudden feeling of panic.
You have an uncontrollable fear -- for example, of getting infected and sick if you are out, or a fear of heights.
You repeat an action over and over again, like constantly washing your hands.
You have an intolerance to heat, weight loss despite a good appetite, lump or swelling in the front of your neck, or protruding eyes. Your thyroid may be overactive.
Your anxiety is elicited by the memory of a traumatic event.
You have tried self care for several weeks without success or you feel that your anxiety will not resolve without professional help.
Ask your pharmacist or health care provider if any prescription or over-the-counter drugs you are taking can cause anxiety as a side effect. Do not stop taking any prescribed medicines without your provider's instructions.
What to expect at your health care provider's office
Your doctor will take a medical history and perform a physical examination, paying close attention to your pulse, blood pressure, and respiratory rate.
To help better understand your stress and anxiety or tension, your doctor may ask the following:
When did your feelings of stress, tension, or anxiety begin? Do you attribute the feelings to anything in particular like an event in your life or a circumstance that scares you?
Do you have physical symptoms along with your feelings of anxiety? What are they?
Does anything make your anxiety better?
Does anything make your anxiety worse?
What medications are you taking?
Diagnostic tests may include blood tests (CBC, thyroid function tests) as well as an electrocardiogram (ECG).
If the anxiety is not accompanied by any worrisome physical signs and symptoms, a referral to a mental health care professional may be recommended for appropriate treatment.
Psychotherapy such as cognitive-behavioral therapy (CBT) has been shown to significantly decrease anxiety. In some cases, medications such as benzodiazepines or antidepressants may be appropriate.
stress and anxiety : Common Causes
Certain drugs, both recreational and medicinal, can lead to symptoms of anxiety due to either side effects or withdrawal from the drug. Such drugs include caffeine, alcohol, nicotine, cold remedies, decongestants, bronchodilators for asthma, tricyclic antidepressants, cocaine, amphetamines, diet pills, ADHD medications, and thyroid medications.
A poor diet can also contribute to stress or anxiety -- for example, low levels of vitamin B-12. Performance anxiety is related to specific situations, like taking a test or making a presentation in public. Posttraumatic stress disorder (PTSD) develops after a traumatic event like war, physical or sexual assault, or a natural disaster.
In very rare cases, a tumor of the adrenal gland (pheochromocytoma ) may be the cause of anxiety. The symptoms are caused by an overproduction of hormones responsible for the feelings of anxiety.
Home Care
The most effective solution is to find and address the source of your stress or anxiety. Unfortunately, this is not always possible. A first step is to take an inventory of what you think might be making you "stress out":
What do you worry about most?
Is something constantly on your mind?
Does anything in particular make you sad or depressed?
Then, find someone you trust (friend, family member, neighbor, clergy) who will listen to you. Often, just talking to a friend or loved one is all that is needed to relieve anxiety. Most communities also have support groups and hotlines that can help. Social workers, psychologists, and other mental health professionals may be needed for therapy and medication.
Also, find healthy ways to cope with stress. For example:
Eat a well-balanced, healthy diet. Don't overeat.
Get enough sleep.
Exercise regularly.
Limit caffeine and alcohol.
Don't use nicotine, cocaine, or other recreational drugs.
Learn and practice relaxation techniques like guided imagery, progressive muscle relaxation, yoga, tai chi, or meditation. Try biofeedback, using a certified professional to get you started.
Take breaks from work. Make sure to balance fun activities with your responsibilities. Spend time with people you enjoy.
Copyright U.S. National Library of Medicine
A poor diet can also contribute to stress or anxiety -- for example, low levels of vitamin B-12. Performance anxiety is related to specific situations, like taking a test or making a presentation in public. Posttraumatic stress disorder (PTSD) develops after a traumatic event like war, physical or sexual assault, or a natural disaster.
In very rare cases, a tumor of the adrenal gland (pheochromocytoma ) may be the cause of anxiety. The symptoms are caused by an overproduction of hormones responsible for the feelings of anxiety.
Home Care
The most effective solution is to find and address the source of your stress or anxiety. Unfortunately, this is not always possible. A first step is to take an inventory of what you think might be making you "stress out":
What do you worry about most?
Is something constantly on your mind?
Does anything in particular make you sad or depressed?
Then, find someone you trust (friend, family member, neighbor, clergy) who will listen to you. Often, just talking to a friend or loved one is all that is needed to relieve anxiety. Most communities also have support groups and hotlines that can help. Social workers, psychologists, and other mental health professionals may be needed for therapy and medication.
Also, find healthy ways to cope with stress. For example:
Eat a well-balanced, healthy diet. Don't overeat.
Get enough sleep.
Exercise regularly.
Limit caffeine and alcohol.
Don't use nicotine, cocaine, or other recreational drugs.
Learn and practice relaxation techniques like guided imagery, progressive muscle relaxation, yoga, tai chi, or meditation. Try biofeedback, using a certified professional to get you started.
Take breaks from work. Make sure to balance fun activities with your responsibilities. Spend time with people you enjoy.
Copyright U.S. National Library of Medicine
stress and anxiety : Definition
Stress can come from any situation or thought that makes you feel frustrated, angry, or anxious. What is stressful to one person is not necessarily stressful to another.
Anxiety is a feeling of apprehension or fear. The source of this uneasiness is not always known or recognized, which can add to the distress you feel.
Considerations
Stress is a normal part of life. In small quantities, stress is good -- it can motivate you and help you be more productive. However, too much stress, or a strong response to stress, is harmful. It can set you up for general poor health as well as specific physical or psychological illnesses like infection, heart disease, or depression. Persistent and unrelenting stress often leads to anxiety and unhealthy behaviors like overeating and abuse of alcohol or drugs.
Emotional states like grief or depression and health conditions like an overactive thyroid, low blood sugar, or heart attack can also cause stress.
Stress and Anxiety is often accompanied by physical symptoms, including:
Twitching or trembling
Muscle tension, headaches
Sweating
Dry mouth, difficulty swallowing
Abdominal pain (may be the only symptom of stress, especially in a child)
Sometimes other symptoms accompany anxiety:
Dizziness
Rapid or irregular heart rate
Rapid breathing
Diarrhea or frequent need to urinate
Fatigue
Irritability, including loss of your temper
Sleeping difficulties and nightmares
Decreased concentration
Sexual problems
Anxiety disorders are a group of psychiatric conditions that involve excessive anxiety. They include generalized anxiety disorder, specific phobias, obsessive-compulsive disorder, and social phobia.
copyright U.S. National Library of Medicine,
Anxiety is a feeling of apprehension or fear. The source of this uneasiness is not always known or recognized, which can add to the distress you feel.
Considerations
Stress is a normal part of life. In small quantities, stress is good -- it can motivate you and help you be more productive. However, too much stress, or a strong response to stress, is harmful. It can set you up for general poor health as well as specific physical or psychological illnesses like infection, heart disease, or depression. Persistent and unrelenting stress often leads to anxiety and unhealthy behaviors like overeating and abuse of alcohol or drugs.
Emotional states like grief or depression and health conditions like an overactive thyroid, low blood sugar, or heart attack can also cause stress.
Stress and Anxiety is often accompanied by physical symptoms, including:
Twitching or trembling
Muscle tension, headaches
Sweating
Dry mouth, difficulty swallowing
Abdominal pain (may be the only symptom of stress, especially in a child)
Sometimes other symptoms accompany anxiety:
Dizziness
Rapid or irregular heart rate
Rapid breathing
Diarrhea or frequent need to urinate
Fatigue
Irritability, including loss of your temper
Sleeping difficulties and nightmares
Decreased concentration
Sexual problems
Anxiety disorders are a group of psychiatric conditions that involve excessive anxiety. They include generalized anxiety disorder, specific phobias, obsessive-compulsive disorder, and social phobia.
copyright U.S. National Library of Medicine,
Thursday, August 10, 2006
stress and anxiety : Four Easy Ways to Contain Stress and Anxiety
Life doesn't always go as planned. Stuff happens, and things can soon build into the proverbial mountains from molehills if we let them. Here are some pointers for keeping buoyant in the face of adversity.
1. Get Some Perspective
When problems occur, be specific about them. Speak with someone you know can help you be calm and objective, or take a few minutes to write your thoughts in a journal; anything to get them outside your head for some objective review can really help.
2. Put Negative Events in Quarantine
Keep them separate and don't let them spread. Negative events can be highly contagious! They have the ability to turn everything around them negative too, given half the chance. Don't let them. Put them in isolation and make sure they stay there.
Here's an example: Sally had some friends over for dinner; she spent ages planning, shopping and cooking. The meal was great, and everyone was happy and impressed with her efforts, but when it came to serving dessert, she dropped it – all over the table – splat!
Here's where quarantining comes in very handy. The dessert incident could have ruined everything, but why should it? Everything else had been fine. Is it appropriate to let one incident get retrospective power over everything that had happened before?
Sally was disappointed and upset for a moment, then she shrugged and said, "Grab a spoon!" and everyone ate the desert from the table right where it had landed. The mess got cleaned up and everyone had fun.
3. Play with Time
Will it matter in a week, a month, or a year? If not, let it go, why wait to feel better about it. If you can do it then, why not do it now?
4. Don't Let it Get Personal
Whenever you can don't let it be about you. If two drivers honk their horns at you on the way to work, it doesn't necessarily mean you are a bad driver, and it certainly doesn't have to be a bad omen for your day – unless you let it. Keep in mind all your smooth and honk free journeys and let them balance things out for you.
The Dangers of Drama
There's a Chinese proverb that says: "You can't prevent the birds of sorrow from flying over your head, but you can prevent them from building nests in your hair."
When we allow the little things to mushroom and unfold into a drama, we are inviting unnecessary stress and emotional suffering – for ourselves, and for those around us.
Keeping problems contained and in perspective saves us from getting stressed and anxiety and helps us find solutions from a calm and clear point of view.
by Ananga Sivyer
1. Get Some Perspective
When problems occur, be specific about them. Speak with someone you know can help you be calm and objective, or take a few minutes to write your thoughts in a journal; anything to get them outside your head for some objective review can really help.
2. Put Negative Events in Quarantine
Keep them separate and don't let them spread. Negative events can be highly contagious! They have the ability to turn everything around them negative too, given half the chance. Don't let them. Put them in isolation and make sure they stay there.
Here's an example: Sally had some friends over for dinner; she spent ages planning, shopping and cooking. The meal was great, and everyone was happy and impressed with her efforts, but when it came to serving dessert, she dropped it – all over the table – splat!
Here's where quarantining comes in very handy. The dessert incident could have ruined everything, but why should it? Everything else had been fine. Is it appropriate to let one incident get retrospective power over everything that had happened before?
Sally was disappointed and upset for a moment, then she shrugged and said, "Grab a spoon!" and everyone ate the desert from the table right where it had landed. The mess got cleaned up and everyone had fun.
3. Play with Time
Will it matter in a week, a month, or a year? If not, let it go, why wait to feel better about it. If you can do it then, why not do it now?
4. Don't Let it Get Personal
Whenever you can don't let it be about you. If two drivers honk their horns at you on the way to work, it doesn't necessarily mean you are a bad driver, and it certainly doesn't have to be a bad omen for your day – unless you let it. Keep in mind all your smooth and honk free journeys and let them balance things out for you.
The Dangers of Drama
There's a Chinese proverb that says: "You can't prevent the birds of sorrow from flying over your head, but you can prevent them from building nests in your hair."
When we allow the little things to mushroom and unfold into a drama, we are inviting unnecessary stress and emotional suffering – for ourselves, and for those around us.
Keeping problems contained and in perspective saves us from getting stressed and anxiety and helps us find solutions from a calm and clear point of view.
by Ananga Sivyer
Stress And Anxiety Relief
Stress and anxiety put people in the hospital every day. It may not be common to go to the doctor to say "I think I have stress," but the National Institutes of Health say that 80% of illnesses are caused by stress, directly or indirectly.
Powerful hormones, including adrenalin, are released into your blood when you're stressed and anxious. They cause a rise in blood pressure, a faster heart and breathing rate, and faster conversion of glycogen into glucose. These are all good things if you need to escape a charging grizzly bear. Unfortunately, when these effects are prolonged, as they often are in modern life, the immune system is depressed, and the body suffers other negative changes.
Some of the common negative effects of prolonged stress include fatigue, pain in the muscles and joints, depression, anxiety, headache, mental confusion, and irritability. These stress reactions cause your body to use too much energy, which can eventuaLLY result in physical and mental weakness.
Stress And Anxiety Relief
At Stanford University, an analysis of 146 meditation studies was done. The conclusion was that meditation was not only beneficial at the time of practice, but that it significantly reduced anxiety as a character trait. Most of the studies focused on transcendental meditation, but it's probable most methods have similar results. (Reported in the Journal of Clinical Psychology 45: 957974, 1989.)
In other words, meditation really can help you defend yourself against stress and anxiety. Deeper meditation probably has the most beneficial effects, but what if you're short on time, or uncertain about learning to meditate? No worries. There are two simple techniques you can learn in a few minutes, and start using today.
First, there is a breathing meditation. It starts with just closing your eyes, and letting the tension drain from your muscles. Then let go of your thoughts, as much as you can, and breath deeply through your nose, paying attention to your breath. When thoughts and sensations arise, acknowledge them and return your attention to your breath as it goes in and out. That's it. Just do this for five or ten minutes.
The second technique is a mindfulness meditation. When you are feeeling stress and anxiety, stop whatever you're doing, and take three deep breaths. Then watch your mind until you identify what is bothering you. Maybe you're worried about something? There could be a letter you need to write, or your neck could be sore. Try to identify every little irritation.
Then do something with these stressors. Make a call that's on your mind, take an aspirin, put things on tomorrow's list. Maybe the best you can do is recognise that there's nothing you can do right now - so do that. Take care of each irritation, so you can let it go. Your anxiety will diminish immediately.
Practice, and you'll get better at finding what's just below the surface of consciousness, bothering you. Once you address these things, close your eyes, take three deep breaths, and you'll feel more relaxed and able to think clearly. Try it now. It's a powerful way to reduce your stress and anxiety.
Steve Gillman
Powerful hormones, including adrenalin, are released into your blood when you're stressed and anxious. They cause a rise in blood pressure, a faster heart and breathing rate, and faster conversion of glycogen into glucose. These are all good things if you need to escape a charging grizzly bear. Unfortunately, when these effects are prolonged, as they often are in modern life, the immune system is depressed, and the body suffers other negative changes.
Some of the common negative effects of prolonged stress include fatigue, pain in the muscles and joints, depression, anxiety, headache, mental confusion, and irritability. These stress reactions cause your body to use too much energy, which can eventuaLLY result in physical and mental weakness.
Stress And Anxiety Relief
At Stanford University, an analysis of 146 meditation studies was done. The conclusion was that meditation was not only beneficial at the time of practice, but that it significantly reduced anxiety as a character trait. Most of the studies focused on transcendental meditation, but it's probable most methods have similar results. (Reported in the Journal of Clinical Psychology 45: 957974, 1989.)
In other words, meditation really can help you defend yourself against stress and anxiety. Deeper meditation probably has the most beneficial effects, but what if you're short on time, or uncertain about learning to meditate? No worries. There are two simple techniques you can learn in a few minutes, and start using today.
First, there is a breathing meditation. It starts with just closing your eyes, and letting the tension drain from your muscles. Then let go of your thoughts, as much as you can, and breath deeply through your nose, paying attention to your breath. When thoughts and sensations arise, acknowledge them and return your attention to your breath as it goes in and out. That's it. Just do this for five or ten minutes.
The second technique is a mindfulness meditation. When you are feeeling stress and anxiety, stop whatever you're doing, and take three deep breaths. Then watch your mind until you identify what is bothering you. Maybe you're worried about something? There could be a letter you need to write, or your neck could be sore. Try to identify every little irritation.
Then do something with these stressors. Make a call that's on your mind, take an aspirin, put things on tomorrow's list. Maybe the best you can do is recognise that there's nothing you can do right now - so do that. Take care of each irritation, so you can let it go. Your anxiety will diminish immediately.
Practice, and you'll get better at finding what's just below the surface of consciousness, bothering you. Once you address these things, close your eyes, take three deep breaths, and you'll feel more relaxed and able to think clearly. Try it now. It's a powerful way to reduce your stress and anxiety.
Steve Gillman
stress and anxiety : Deciphering Stress and Anxiety
Stress and anxiety go hand in hand. It is said that one of the major symptoms of stress is anxiety. Aside from that, it is stress that is commonly blamed for a staggering eighty percent of all illnesses either directly or indirectly.
Stress comes from the pressures we feel in life, as we are pushed by work or any other task that puts undue pressure on our minds and body, adrenaline is released, extended stay of the hormone causes depression, a rise in the blood pressure and other negative changes and effects.
One of them is anxiety. With anxiety, fear overcomes all emotions accompanied by worry and apprehension, making a person a recluse and a bagful of jitters. Other symptoms are chest pains, dizziness, and shortness of breath and panic attacks.
When this happens to us, we are endangering our overall health. Stress and anxiety affects many factors in our body not only in our mental state. Cancer and other deadly diseases are related to stress and anxiety because of the changes in the chemical composition in our body due to stress and anxiety.
You don’t have to be a victim of stress and anxiety, its just all about discipline and having a proper schedule. Not taking in anything you cannot handle will be a lot of help. Learn your limitations and stick to it. Do not over exert yourself. Just try to go over the border an inch at a time.
You can lead a productive successful and fulfilling life and career without the need to endanger your health. If not, you are not only killing yourself, you are also sending your family and friends and all the people around you away.
By Hector Milla
Stress comes from the pressures we feel in life, as we are pushed by work or any other task that puts undue pressure on our minds and body, adrenaline is released, extended stay of the hormone causes depression, a rise in the blood pressure and other negative changes and effects.
One of them is anxiety. With anxiety, fear overcomes all emotions accompanied by worry and apprehension, making a person a recluse and a bagful of jitters. Other symptoms are chest pains, dizziness, and shortness of breath and panic attacks.
When this happens to us, we are endangering our overall health. Stress and anxiety affects many factors in our body not only in our mental state. Cancer and other deadly diseases are related to stress and anxiety because of the changes in the chemical composition in our body due to stress and anxiety.
You don’t have to be a victim of stress and anxiety, its just all about discipline and having a proper schedule. Not taking in anything you cannot handle will be a lot of help. Learn your limitations and stick to it. Do not over exert yourself. Just try to go over the border an inch at a time.
You can lead a productive successful and fulfilling life and career without the need to endanger your health. If not, you are not only killing yourself, you are also sending your family and friends and all the people around you away.
By Hector Milla
Tuesday, August 08, 2006
exotic full body massage reduce stress and anxiety
A full body massage is a systematic, therapeutic stroking and kneading of your body’s muscles. There are many benefits that can be gained through regular massages including the most basic pay-off which is relaxation.
But there are also additional benefits that lots of people aren't even aware of. Aside from the physical benefits of massage which can greatly help to reduce pain and inflammation in some parts of the body, it is also beneficial for your mental health because it helps reduce stress and anxiety. Those two factors alone can cause many other problems in your body.
Did you know that stress-related disorders are the basis for between 80 and 90 percent of the complaints that people visit their family physicians about? Human touch is a one of the best methods involved in the healing process, but the problem is, it’s not a method commonly practiced in modern medicine.
A natural human instinct is to reach out to another person when you’re feeling overwhelmed. And if you’re like most people, you need an outlet for your frustrations, worries and concerns. Having someone to listen to you can be very comforting, but that doesn’t always solve the problem. Actually, one of the complaints heard frequently by massage therapists is that physicians don't touch their patients any more.
What’s interesting is that years ago, massage was a big part of nursing. Apparently, there used to be a much higher level of personal care with a lot more touch involved – wellness expressed through massage. But now, especially with the recent shortage of nurses, they are for the most part, as busy as the doctors. Modern nurses are performing procedures and writing charts just like the physicians do, in addition to dealing with the patient’s insurance policies and companies.
There isn’t, and hasn’t been, much opportunity for nurses give their patients massages for some time. Some believe that massage is crucial to the healing process and not only in a hospital atmosphere either.
Massages in general and specifically full body massages, have become increasingly popular over the years. More and more people are taking advantage of getting a massage on a regular basis.
As a result, these lucky individuals live a less stressful life with a major reduction in anxiety levels, which brings about a better, overall sense of well-being. Massage simply enhances your general health – both physically and mentally.
If you haven't tried a full body massage, it is highly recommended that you do. It’s a great way to get started on a path to healthier living and reaping the all of the benefits that a massage has to offer. After all, you owe it to yourself, don’t you?
But there are also additional benefits that lots of people aren't even aware of. Aside from the physical benefits of massage which can greatly help to reduce pain and inflammation in some parts of the body, it is also beneficial for your mental health because it helps reduce stress and anxiety. Those two factors alone can cause many other problems in your body.
Did you know that stress-related disorders are the basis for between 80 and 90 percent of the complaints that people visit their family physicians about? Human touch is a one of the best methods involved in the healing process, but the problem is, it’s not a method commonly practiced in modern medicine.
A natural human instinct is to reach out to another person when you’re feeling overwhelmed. And if you’re like most people, you need an outlet for your frustrations, worries and concerns. Having someone to listen to you can be very comforting, but that doesn’t always solve the problem. Actually, one of the complaints heard frequently by massage therapists is that physicians don't touch their patients any more.
What’s interesting is that years ago, massage was a big part of nursing. Apparently, there used to be a much higher level of personal care with a lot more touch involved – wellness expressed through massage. But now, especially with the recent shortage of nurses, they are for the most part, as busy as the doctors. Modern nurses are performing procedures and writing charts just like the physicians do, in addition to dealing with the patient’s insurance policies and companies.
There isn’t, and hasn’t been, much opportunity for nurses give their patients massages for some time. Some believe that massage is crucial to the healing process and not only in a hospital atmosphere either.
Massages in general and specifically full body massages, have become increasingly popular over the years. More and more people are taking advantage of getting a massage on a regular basis.
As a result, these lucky individuals live a less stressful life with a major reduction in anxiety levels, which brings about a better, overall sense of well-being. Massage simply enhances your general health – both physically and mentally.
If you haven't tried a full body massage, it is highly recommended that you do. It’s a great way to get started on a path to healthier living and reaping the all of the benefits that a massage has to offer. After all, you owe it to yourself, don’t you?
Beat Stress And Anxiety Using These 4 Techniques
Have you ever met anyone who didn't feel they had stress in their lives? I can't say that I have every come across anyone who said to me "I have no stress in my life, feel at peace all the time". In fact, most of the people I come across are paralyzed by stress and anxiety - without even knowing it, they have let stress slowly build in their lives, little by little, without even realizing that it was impacting their relationships, happiness, career, health and entire lifestyle.
Let me ask you these important questions:
1. Have you felt trapped - like a caged monkey who can't seem to break free no matter how hard you try?
2. Have you all but given in to the pressures of life and find yorself often drifting through days, months even years without really accomplishing anything substantial?
3. Do you have more unhappy moments than you remember in the past?
4. Do you find that even when you do get a spare moment, that you can't seem to really enjoy the things you used to?
Chances are negative stress has eaten away at your life, here's 4 ways to reduce the stress you feel now...
1. Recognize and realize that stress is a response you have to things that occur in your life. This may seem less than powerful, but in fact, if you convince yourself that you control your response to stress, you gain hope and belief that you can really make changes to lower your stress response in your life.
2. Take time for you. Many people take from us, our employers, friends, children, even the media and society at large. Its tempting to just give in and give up the piece of your day that must belong to you. By giving up your private relaxation, personal thinking or meditation time you are NOT benefiting those around you, in the long-run you are giving up control, allowing more stress into your life which will result in you being LESS effective to those around you.
3. Exercise. Its not necessary to instantly become an exercise fanatic. Too many of us think in terms of all or nothing. Start by committing to a morning, lunch hour or evening walk 3 times a week for at least 40-minutes. If you prefer a gym, then start slow and build up an exercise regime. Not only will this benefit you in terms of personal image, weight loss, energy gain, but it has been scientifically proven that exercise produces chemicals in your brain that help you overcome stress.
4. Become more self-aware. Its often the case that when we feel most stressed, we also feel that we have lost who we really are. In fact, losing a sense of what is really important to us is one of the biggest factors preventing people from pulling out of feelings of stress and hopelessness. Yoga and meditation are incredibly powerful techniques that are both simple to learn (at least the basics), and can lead to incredible changes from the inside out to alter the stress balance in our lives.
Yoga and meditation will take some up-front committment, but within a few weeks of consistently practicing these principles, you can experience some very dramatic changes in your ability to handle stress.
With the majority of our population being paralyzed by the inabiltiy to control stress leading to anxiety, it is perhaps one of the most desctructive forces threatening today's society.
At an individual level, you have the ability to change your level of stress dramatically, but that change must come from within and it must start with your own belief that indeed, you can control your response to stress. Following the four principles outlined above will certainly allow you to quickly overcome the limitations of stress and anxiety in your life. Copyright 2006 Jeff Smith
Let me ask you these important questions:
1. Have you felt trapped - like a caged monkey who can't seem to break free no matter how hard you try?
2. Have you all but given in to the pressures of life and find yorself often drifting through days, months even years without really accomplishing anything substantial?
3. Do you have more unhappy moments than you remember in the past?
4. Do you find that even when you do get a spare moment, that you can't seem to really enjoy the things you used to?
Chances are negative stress has eaten away at your life, here's 4 ways to reduce the stress you feel now...
1. Recognize and realize that stress is a response you have to things that occur in your life. This may seem less than powerful, but in fact, if you convince yourself that you control your response to stress, you gain hope and belief that you can really make changes to lower your stress response in your life.
2. Take time for you. Many people take from us, our employers, friends, children, even the media and society at large. Its tempting to just give in and give up the piece of your day that must belong to you. By giving up your private relaxation, personal thinking or meditation time you are NOT benefiting those around you, in the long-run you are giving up control, allowing more stress into your life which will result in you being LESS effective to those around you.
3. Exercise. Its not necessary to instantly become an exercise fanatic. Too many of us think in terms of all or nothing. Start by committing to a morning, lunch hour or evening walk 3 times a week for at least 40-minutes. If you prefer a gym, then start slow and build up an exercise regime. Not only will this benefit you in terms of personal image, weight loss, energy gain, but it has been scientifically proven that exercise produces chemicals in your brain that help you overcome stress.
4. Become more self-aware. Its often the case that when we feel most stressed, we also feel that we have lost who we really are. In fact, losing a sense of what is really important to us is one of the biggest factors preventing people from pulling out of feelings of stress and hopelessness. Yoga and meditation are incredibly powerful techniques that are both simple to learn (at least the basics), and can lead to incredible changes from the inside out to alter the stress balance in our lives.
Yoga and meditation will take some up-front committment, but within a few weeks of consistently practicing these principles, you can experience some very dramatic changes in your ability to handle stress.
With the majority of our population being paralyzed by the inabiltiy to control stress leading to anxiety, it is perhaps one of the most desctructive forces threatening today's society.
At an individual level, you have the ability to change your level of stress dramatically, but that change must come from within and it must start with your own belief that indeed, you can control your response to stress. Following the four principles outlined above will certainly allow you to quickly overcome the limitations of stress and anxiety in your life. Copyright 2006 Jeff Smith
Monday, August 07, 2006
5 Stress Reduction Tips
For most people stress is a huge issue. This is because stress can prevent a person from performing to the best of their capabilities. This could really be detrimental in the work environment, school setting, even at home.
The good news about stress is that this condition is controllable. There are various ways a person can keep stress under control. It is just a matter of making the time and effort to incorporate some positive changes into a person's daily routine.
Here are some stress reduction tips:
1. First of all, a person has to remember that they cannot always have their way all of the time. They can't control what happens in life. They just have to learn how to take things in stride, and make the best out of the situation they find themselves in. Having a good attitude and a healthy perspective in life will help keep those worrisome thoughts at bay.
2. Exercise…exercise…exercise. Exercising is a great way to relieve stress. This physical activity is a great outlet for one's frustration, anger, and negative energy. These are only some of the emotions that accompany stress. If these emotions stay pent up, it will increase a person's stress level. Also, exercising releases a hormone called endorphins-which has been said to be responsible for promoting the feeling of euphoria, and alleviating physical pain.
3. Seek the help of others. There are times when one's problems become too overwhelming. This is the time when the support of friends and family will save the day. Having someone to confide in will help individuals get the load off of their shoulders. Knowing that you have someone to turn to when nothing is going your way, and you feel that the world is against you will go a long away in battling stress and anxiety.
4. Set aside some time for yourself. A lot of times individuals get stressed because they have too many things going on at once that they do not leave any time for themselves to rest. Those who are always taking care of others to the point of neglecting themselves are specially guilty of this. Individuals should take some time off from their busy schedule to pamper themselves.
5. Get enough rest. Most individuals who suffer from stress do so because they do not get enough sleep. Ideally, a person should get 8 hours of sleep every night. Sleep is the time when the body restores itself. This is why those who do not get enough sleep at night often feels lethargic and sluggish in the morning. Taking a 15 minute power nap during the day will help energize the body. Those who feel listless, and tired all the time should make a special effort to include more resting time into their daily routine.
Stress is conquerable. It is just a matter of making some simple changes in one's lifestyle that will make the difference. Individuals should do their best to create a balance between their resting time, work, and daily activities. This way, they will not end up stressed out by the end of the day.
By Tim Lee
The good news about stress is that this condition is controllable. There are various ways a person can keep stress under control. It is just a matter of making the time and effort to incorporate some positive changes into a person's daily routine.
Here are some stress reduction tips:
1. First of all, a person has to remember that they cannot always have their way all of the time. They can't control what happens in life. They just have to learn how to take things in stride, and make the best out of the situation they find themselves in. Having a good attitude and a healthy perspective in life will help keep those worrisome thoughts at bay.
2. Exercise…exercise…exercise. Exercising is a great way to relieve stress. This physical activity is a great outlet for one's frustration, anger, and negative energy. These are only some of the emotions that accompany stress. If these emotions stay pent up, it will increase a person's stress level. Also, exercising releases a hormone called endorphins-which has been said to be responsible for promoting the feeling of euphoria, and alleviating physical pain.
3. Seek the help of others. There are times when one's problems become too overwhelming. This is the time when the support of friends and family will save the day. Having someone to confide in will help individuals get the load off of their shoulders. Knowing that you have someone to turn to when nothing is going your way, and you feel that the world is against you will go a long away in battling stress and anxiety.
4. Set aside some time for yourself. A lot of times individuals get stressed because they have too many things going on at once that they do not leave any time for themselves to rest. Those who are always taking care of others to the point of neglecting themselves are specially guilty of this. Individuals should take some time off from their busy schedule to pamper themselves.
5. Get enough rest. Most individuals who suffer from stress do so because they do not get enough sleep. Ideally, a person should get 8 hours of sleep every night. Sleep is the time when the body restores itself. This is why those who do not get enough sleep at night often feels lethargic and sluggish in the morning. Taking a 15 minute power nap during the day will help energize the body. Those who feel listless, and tired all the time should make a special effort to include more resting time into their daily routine.
Stress is conquerable. It is just a matter of making some simple changes in one's lifestyle that will make the difference. Individuals should do their best to create a balance between their resting time, work, and daily activities. This way, they will not end up stressed out by the end of the day.
By Tim Lee
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