Stress Management: What Is It, And How To Use It Despite all the conveniences available to us in this technologically advanced age, stress is still part of the overall scheme of our lives. Luckily, stress management provides comfort and release from these problems that tends to affect our physical, mental and emotional health. What is Stress Management? Stress management are tools, procedures and methods that allows us to take control of our problems and make sure that they don't affect our daily routine. Problems that leads to stress that are specific in nature have different stress management techniques that can be applied to keep you in balance and harmony. Breathing exercises helps big time! Our body tends to react during times of stress; irregular breathing, sweating, aches and pains, slow metabolism and so on. Since these are all physical in nature, we have to deal with it in a physical way. One method is through breathing exercises which can affect your body in a profound way. Simply speaking, these exercises controls the flow of oxygen in your body, as well as its distribution to different parts of your anatomy. One way to do this is to count your breathing. Breath slow and deep, relax your stomach as you do so. Try to keep a rhythm and follow it all throughout the duration of the exercise. With enough practice, you can control your breathing instantly during times of stress which can help you relax and alleviate some of the negative effects in your body. Relax your mind with meditation Meditation is great way to achieve stress management, which deals more on the mental than in the physical. This is where the old adage "Mind Over Body" kicks in. Meditation allows your mind to relax and focus on a single thought and let others drift away to nothing. The art of meditation have been used for centuries that started off as an offset of pagan religion. Nowadays, many people practice this method for different areas in their life; coping with work, focusing on your tasks, or simply to relax your mind to keep yourself in balance. This can be quite hard at first but can be improved through practice. First off, try to look for a quiet place where you will have the least amount of distraction. Then you need to relax your body from your toes to your head. When you feel heavy then you are already relaxed (this will change to a light feeling when practiced often), you can now concentrate on your mind. Try to focus on a single thought or imagine an inanimate object. You might notice that you will be distracted by stray thoughts that seeps into your mind during the course of the exercise. When this happen, try to imagine your a watching movie. Observe these thoughts as if it was nothing and let it drift away to the next one. After a while, all these stray scenes will cease then you have achieved meditation. Seek professional help A psychiatrist can be a great help during times stress. The specialist will help you accept your problems and in turn find possible solutions without letting fear and worry seep into your mind. They can help find the trouble areas and help your arrive at solutions which you might be hard-pressed to realize on your own. Dealing with stress can be stress in itself. But with a relaxed mind and the proper techniques, you could take control of your life and not let stress control you. Stress? Deal With It! Considering that we are living in a fast-paced world, stress is as common as the air we breathe. We have to learn to manage our everyday routines and fight off these problems that will eventually stress us out. But before we can cope with it, we have to understand what stress really is and identify how it can appear in our life. What in the world is stress? Stress can be easily defined as the imbalance in our physiological, biological and social aspect in our life. There are many reasons why a person gets stressed -- either family problems, financial difficulties, career obligations, or quarrel between friends. Though how minor it may seems, these problems all add up to turn into an inconvenience, and a big one at that. Incidentally, stress can start from anywhere and can also end in yet another way. Some may start from your body due to overwork or, build up mentally which can affect that way you think which can practicallylead to negative results. The first way to deal with stress is find out the cause and determine ways to get rid of it. Stress Management 101 When you already have an idea on how stress worked your way into your life, there are plenty of solutions to make it go away. Just keep in mind that the simplest solutions to your problems are always the best way in dealing with it. When suffering from stress due to overwork then you can easily take some time off and let your body rejuvenate. Treat yourself to a massage, or visit your local spa and start pampering yourself. Another method in getting the stress out of your system is to take some time off from your daily routine and take a vacation. Visit friends and relative and have fun shopping or taking some leisure walks around the mall. A vacation with nature can be a great relief to stress; the serenity and relaxing scenery can do wonders to your mental and emotional state. Camp out and leave your thoughts about work at home, give yourself a break from all those burdens. Get in touch with your inner child Indulging yourself with games and sports is a great way to dispel stress from your system. When indulging in sports, you have to concentrate on what you are doing in order to win. This is a great way to divert your mind from your mental burdens and concentrate on the task at hand. If you don't plan to go for sports then go for games. Visit your local game shop and buy some game CDs to your liking, install it on your computer and annihilate alien invaders as if it were your stress. If you have some financial troubles and can't spare an extra buck on games CDs, then you can browse around the Internet and play Flash games if you wish. Traditional Stress Reliever The ancients practices do provide solutions to your stress problems. You can enroll for yoga classes and stretch those problems away, or go for meditation classes that will train you in freeing your mind from the problems at hand, and allowing you to focus on relaxation and peace of mind. Other methods to help you relax and keep your mind at peace is through aromatherapy. Inquire around shops for various scents that can help you relax. You can go for scented candles or assorted incense that will help you in your stress management. Manage Your Health And Stress For A Better Life We might not notice it but stress and your health are practically two sides of the same coin. One exists with the other and never without. Considering that we are living in a fast-paced generation, stress can be felt anywhere you go and whatever you do. And since health and stress are related, you might feel certain repercussion on your body that will slow you down. Stress affects your bodies in different ways. While in throes of stress, you might feel that you're emotionally, physically and mentally down. The three imbalances might prove harmful to your health -- you could suffer from depression, migraines, high-blood pressure, heart problems, and so on. Take care of your health If stress is part of your everyday routine, then it is only crucial that you take care of your health to compensate for the pressure that you will feel when stress lands on you feet. Try to carefully observe how your body reacts to certain stimuli that produce stress so that you will know how to avoid negative effects on your body. Some might think that they're bodies will adapt to these stress and will improve their performance. Well, this is wrong. This is not like some online games that the more you get experience from fighting monster, the stronger you become. Our bodies have limits, and it is very important to understand and gauge our limits carefully before it's too late. Certain stress, certain remedies Since problems will affect your mental, emotional and biological health; certain techniques can be applied to divert stress-related problems and give your body time to rejuvenate to cope with it. If you think that you are mentally and emotionally bothered by your problems. You may use relaxation techniques to keep your balance. Meditation and music therapy may prove to be beneficial when suffering from mental and emotional stress. The rhythm the certain sounds like nature music or instrumental songs can normalize your bio-rhythm and put your body at peace during bouts of stress. When you feel that your body is getting worn out due to the stress of your career or social routine, then you better take some much needed vacation and put your body on the road to recovery. Try to give your body a break by taking a much needed vacation -- visit friends and families, take a nature trip or two, go to the beach and soak some much needed rays, or go socializing with friends. Changing your mental focus from work to rest can do wonders on your tired body. You can also visit health spas and avail of body-pampering services that can get rid of stress. This method is usually for those who can't leave their work and must cope with its pressure everyday. Take a well needed massage and get rid of those tight muscles, and various aches and pains. Physical exercise improves your cardiovascular functions and improves the circulation of healthy chemicals and oxygen in your body. This will help your body fight the negative effects of stress and will strengthen your adaptability on your workload. It is crucial to recognize the signs and symptoms that stress can do to your body. The secret to get rid of stress is to know what it can do to your body, and what you can do to avoid it. Stress Management And Health Stress always goes hand in hand with health. Depending to the stress level of a person, the impact of stress in the body can range from minor sweaty palms to death. Letting stress build can slowly deteriorate health and can cause major health risks. Managing stress and health are important ways to avoid health risks in the future. In order to manage stress and health better, a person must first be acquainted to the severe effects of stress in the body. Physical And Behavioral Signs Of Stress Stressors can be either external or internal. External stressors involve situations in the workplace, death or illness in the family, or by simply becoming angry. On the other hand, most of the stress that people experience is self-generated or internal. A person usually creates his or her own stress but this indicates that the person has the choice or doing nothing or something about it. Stress can affect major body systems. When a person feels stressed, there is an increase in heart rate, elevation in the blood pressure. The continuous pressure in the heart can make a person susceptible to cardiac arrest and other heart-related problems. The digestive system is also affected during stress. Some people can experience diarrhea, constipation, vomiting, dryness of the mouth and the throat. Almost every time stress can also cause sleeping disturbances, nausea, and in serious cases tightness of the chest, neck, jaw and the back muscles. Changes in behavioral patterns are also noticeable in a person experiencing the duress of stress. Smokers experience increase in smoking pattern. Aggressive behaviors and hostility towards others and even inanimate objects are sometimes linked to a person being easily startled. A person's diet can also be affected by the irregular eating habits caused by stress. Some people who cannot handle stress usually resort to alcohol and drug use. Additionally, compulsive behavior, impatience and carelessness are also the behavioral effects of stress. Long Term Implications Exposure to stress in the long term can surely deteriorate a person's well-being. During stress the body produces hormones that enable the body to cope with the current situation. Short term effects of adrenaline, noradrenaline, and corticosteroids include tense muscles, queasiness and an in increase in breathing and heart rates. The long term implications of these hormones include allergic reactions, digestive disorder, heart disease, fatigue headaches and migraine. Impotence and premature ejaculation can occur in men while erratic menstrual cycle for women. When the body continuously releases the hormones, sleeping patterns can also be affected and can sometimes lead to insomnia. In severe cases, stress, in the long run, can cause eczema, ulcerative colitis, mouth and peptic ulcers and recurring muscular aches and pains. Living Healthy How a person identifies stress is important to overall health. When stress becomes too huge to handle, the damage to a person's physical and mental well-being can be irreversible. Living a healthy life can help a person cope with stress easily. Exercise is very important in stress and health management. Along with a healthy diet, exercise is the most effective way to lower stress levels. It improves sugar metabolism through efficient use of insulin. Exercise also aids in putting a stop in the nasty cycles of stress-eating, indulgence to alcohol, cigarettes and drugs. A person can also consider taking herbs, and anti-stress supplements. Taking vitamins and avoiding alcohol are successful methods in improving health and help a person cope with stress better. Activities That Will Help Relieve Stress Some people think that it's almost impossible to find an outlet while under stress. Most stressed individuals think that doing fun activities will not reduce the effect of problems that they tackle under career, social or personal pressure -- which is a very poor way to get cope or rid them of it. Therapist around the world agree that certain activities like games, sports and art can great affect a stressed persons physical and behavioral problems. Some of them are even employed in stress management clinics and is part of the routine treatment in helping individuals cope with their stress issue. Mind games Since stress will first affect the mental functions of an individual, it is very important to teach the person focus his mind on positive thoughts rather than dwelling on negative ones. Mind games offer an alternative which will allow a stress person to divert this thought patterns to something more productive. These clinics encourage their patients to tackle crossword puzzles and sudoku to help them cope with stress. Logical functions are put to the test by introducing the Rubik's Cube, Scrabble, and Bridge, into their curriculum. If you have no plans of visiting these centers to deal with stress, you can easily incorporate these games into your daily routine to give your mind some diversion from problems. Sports Engaging in sports is a great way to relieve stress. The physical exercise that your body needs to balance biological and muscular functions can rejuvenate those muscles that are tight due to the effects of stress. Playing sports can also provide an outlet for emotional problems like anxiety, depression, irritation, anger, and so on. There are two kinds of sports a person can engage on his or her own free time. They can opt for team sports like basketball, soccer or volleyball which provides socializing functions and exercise. Individual sports like badminton, golf and tennis can also be a great help in focusing your mind to win the game rather than feeling useless under all the extra problems. Workout A visit to the gym may prove to be beneficial to your emotional, mental and physical health when under the influence of stress. The routine exercise your gym instructor will give you can help your mind focus on the tasks at hand. The strenuous activities can develop your muscles which improves your body's coping mechanism to stress, and allows the body to release chemicals and hormones that is beneficial to your physiological well-being. Cardiovascular workout can improve your heart and strengthen it to avoid stress related problems like strokes, high-blood pressure, chest pains and rapid heart beat. Due to the steady circulation in your system will benefit your muscles because of the fresh oxygen supply provided by these hearty fluids. Note however that working out at the gym needs proper diet as well since your physical attributes will be worked to the limit to help fight off stress. Fresh fruits and vegetables are necessary improves digestion and supplies the body with the required nutrients it needs. Red meat devoid of fat can give your muscles proteins that will strengthen muscle tissues for added flexibility. A healthy dose of mental activities, physical exercise coupled with a balance diet can help a person avoid the signs and symptom of stress and will be on the road to recovery to a stress free life. Knowing What Stress Can Do To Your Body We might not know it but stress can actually do more damage to your body than most people think. Most people take advantage of their body's limit and push it to extreme just to get the job done, while thinking that their body will adapt to the stress they impose upon it. But truth to tell, our body have a certain capacity in which it can function; exceed those capacities and you will end up in one of the rooms of the hospital waiting for your body to recover. Stress can affect you in many ways -- physical, mental and emotional functions are disrupted gaining you the inability to function properly whether social, personal or career work. Stress effects on your body There is a certain degree in which stress can affect your body. A stressed person will complain of headaches and body pains here and there. If left unchecked, this will lead to migraine and muscle tension that will eventually lead to stiffness. Major changes will affect the biochemical functions of your body. This involves diarrhea, constipation, nausea and dizziness. You will find it hard to sleep at nights even if you feel week and needs rest. People usually resort to medications to counter this effect, but will only give temporary remedy. To those who suffer from a weak heart, most often they will complain of chest pains and rapid heartbeat -- the usual signs and symptoms that will eventually lead to stroke or cardiac arrest. Note however that different physical manifestations of stress can be seen for different people, it all depends on your body's capacity. Behavioral problems related to stress Aside from physical manifestations of stress in your body, you might also notice some behavioral changes while under the throes of stress. Changes in sleeping patterns, lack of sleep or inability to sleep during normal slumber hours is usually the initial reactions to stress -- these are usually caused by heightened emotional and mental functions which is more into the negative aspect rather than positive. Self-pity and isolation is caused by the depressed mental state of the person when certain problems crop up in their every day life. Irritability and anger will start when the person is bereft of his or her natural ability to rationalize which is usually the case when stressed or being burdened by heavy problems. How to cope There are different techniques that a person can employ to avoid these manifestations of stress in their life. The first technique, and the most important one, is learning how to relax when stress pays you a visit. You an employ techniques like meditation, breathing exercises, aromatherapy, or music therapy to induce a state of relaxation to your mind. Once you have achieved this step, you can proceed on how to deal with stress that affects your body. Since most of your physiological functions are imbalanced due to stress, you can start by pampering your body through various massages offered by health spas within your neighborhood. Loosen those tight muscles to relieve assorted aches and pains and increasing your flexibility. Physical exercise can also help develop cardiovascular functions and strengthening your heart to avoid stroke or rapid heart rate. Also, you need to keep a close lookout on your diet, make sure you avoid taking in junk foods and fast foods that will elevate harmful chemicals in your body. Try to stick with fruits and vegetables and take in herbal supplements to help rejuvenate your body. Improve Your Health With Stress Management Stress can be a factor that can deteriorate your health faster than any disease. Many people have suffered physically when dealing with problems that plague their lives. Since stress can affect you physically, mentally and emotionally, we can say that you won't be safe until you get your problems under control with the proper stress management technique. Learn to read the signs In most cases, stress usually start mentally rather than physically. Since both are linked and work in tandem of your existence, we can say that the more affected you are with your problems, the more negative effect you will feel on your body. To deal with this, you need to take extra care in observing your own body when being under stressed. Signs of heavy breathing, sweating, having trouble sleeping, or some aches and pains -- they are all signs that your body is reaching its limit in coping with your stress. There are plenty of techniques that you can take to help deal with stress and reduce the effect on your health. Breathing exercise can help regulate your oxygen intake and will help you relax. If you are having trouble sleeping, meditation can help you relax to the point of putting you to sleep. You can also take in sleeping pills or anti-depressant medicines to help you along -- these might be hard to come by since these are addictive if you keep taking it in. You might need to consult your doctor for prescriptions and if its safe to take these in. Music therapy can also help you relax if you want to get a good night sleep after a stressful day at work. Since your mind is the problem when you are having problem sleeping, you need to make sure that you focus on keeping your thoughts in line and not get the better of you. The adage "Music can soothe the savage beast" may very well work in your favor in this case. Go for nature rhythms or instrumental ones since these have a steady flow and can relax the mind and put you too sleep. Eat well and eat right Women tends to be more prone to eating than men when in the throes of stress. You need to keep an eye out on your diet and make sure you don't go way past the limits that your body can take. Dieting is part of stress management and is routinely observed to keep your health as normal as possible. Since eating habits tend to be erratice when you are having problems, you need to be careful in what you take in. Stay abreast of your weight and girth to determine if your eating habits are getting out of hand. Also, you need to be more conscious on what foods you take, make sure that these are healthy ones and stay away from fast foods or junk foods. Start taking in vegetable salads with a healthy dose of some extra virgin olive oil instead of burgers and fries. Fruits can be prepared in plenty of ways to satisfy your cravings which is a healthy alternative to junk foods. The secret to keep a healthy lifestyle during a time of stress to be more sensitive to your body. Try to be aware of possible signs that will indicate that your body is falling apart. The more you manage your stress, the more healthy your body would be. Workplace Stress Management Stress is a regular part of life and any job. Without stress, workers cannot meet deadlines, strive to achieve required sells required for the job, or meet satisfaction of the clients. Meeting the demands of a job makes the work interesting and satisfying and often allows people to develop their skills and achieve promotion. People regularly experience stress-causing situations in the workplace. They react to these events with tension and then come back to a more relaxed condition when it is over. Stressors In The Workplace In the workplace, stress can usually cross from normal to excessive. Excessive stress can activate physical and emotional reactions that can be detrimental to employees and business alike. Some jobs especially those that include physical strength like firefighting or those involve in maintaining justice are very stressful. Other jobs like teaching or social work that are physiologically demanding can also be stressful and even people who crunch numbers or stamp metal can experience stress. Workplace stress can be caused by several factors, some of which may include: unsupportive working environment, high demands of the job, or poor organizational communication. Sudden change in the workplace can cause employees develop a fear of being fired. Frequent personnel turnover, poor chances of promotion, lack of preparation for technological changes can also become the stress factor for the employees. Some work stress factors may include: too much workload, dull or worthless tasks, lengthy hours of work and small pay, unreasonable performance demands and rare rest breaks. However the physical environment of the workplace like noise and overcrowding, poor air quality, health and safety risks can also cause stress to the workers. Supervisors that are distant and uncommunicative are walking stressors. Meager performance from subordinates can also cause stress to supervisors. Staff members also create their own stress by developing office politics, competition, bullying or harassment. Health Risks Of Stress In The Workplace A link between workplace stress and physical or emotional problems exist. Early signs of job stress include: sleep disturbances, stomach problems, trouble in concentration, irritability, headache, low morale, and poor affairs with family members and friends. These signs are simple to distinguish, but without proper management, they can develop into severe health risks like cardiovascular disease, musculoskeletal conditions and psychological disorders. Work Stress Reduction Managers and employers can reduce stress at work by providing stress management programs and training for workers and improvement in the working conditions. There are programs that are intended to aid employees with personal problems that may be disturbing their job performance. Also, they may consist of counseling, mental health assessments, workshops on managing their time, ways of relaxing and assistance both legally and financially. The relief provided by these programs may be shallow and brief if the roots of stress in the work setting are not tackled. Creating a healthy working environment can create a lasting stress relief of the workers. Encouraging employee participation, implementation of policies that includes the needs of the workers are some of the ways to provide a better working environment. Employees can also reduce their job stress by getting a job description. A specific job description provided by the employer provides the basic guidelines and expectations for the performance of the employee. If the is becoming too stressful, maybe it is time for the employee to look for a more suitable job or ask if the company could modify the job to suit the employee's skill. Getting support from the local, state or federal agencies can lessen work stress by providing the employees the backing they need to keep them from hazardous situations in the workplace. Workplace Stress Management Tips And Tricks The source of all stress for a career person's life is their workplace. The deadlines, paper works, irate clients and bosses, the details, and so on will all add up to give you the worst problems that you can possibly experience in your entire life. These problems will all add up and will affect the productivity of your work -- your emotional, mental and physical factor will be put to the test. Stress management in your workplace involves a lot of factors, particularly in dealing with these minute problems that tends to blow your mind off when put all together. Here are some tips that will help you out to keep your work from ruining your health, and your sanity. Start small The key to keeping a balanced career is not let anthill of a problem into a mountain. If you keep attention to details, you can solve these problems one-by-one before they pile up. Try to get rid of the habit of postponing your problems for later since you won't know what will arrive on your desk tomorrow. Irate and demanding clients can give you more problems than anything put together. Since your life and career revolves around them, you need to thread carefully on handling their problems. One tip in dealing with these people is to keep your cool while listening to their rants and raves. Don't let their anger affect you. Take a break once in a while It is important to know your limits while working. Human aren't built to work 24 hours a day so its best if you keep a close eye on your body before it gets out of hand. If you think that the work is starting to affect your thinking or when you start to get irritable, try to take some time off and listen to music or get a cup of coffee to help you relax. If you have your own cubicle at work then it's advisable to customize it to make your workplace as comfortable as possible. A cushion on your chair to prop your back, a foot stool to help your legs relax, or even some pictures that will remind you of fun times to take your mind off your problems for a short period of time. Some techniques like breathing exercises will help you relax by keeping your body rhythm at normal. If you start to feel some aches and pains, then you better walk around or do a little stretching: loosen all those muscles first before proceeding with your workload. Pamper, pamper, pamper Sometimes work can be so demanding that it's almost impossible to get a vacation; or if you do, you get turned down flat. You need to find ways to take some time off and pamper yourself before you continue with your work. If you have some free time, try to hook up with some health clinics around the area and get a massage. Some massage techniques can help you relax and will leave you energize for work afterwards; while some can relieve you of your aches and pains so that you can proceed with your work without worries of annoying muscle cramps. Stress management at your workplace will not only help your body cope with the problems at work, but will also help you in maintaining the productivity that your career needs. Tips On Managing Your Stress Not all stress is bad. Stress can start change, aid you in focusing the task at hand, and in some cases can even save your life. Although a build up of stress can result in major risks. Do not let stress accumulate otherwise the result can be fatal. There are tips and steps in managing your stress. The first thing you need to do is determine and understand the cause of your stress or the stressors. By recognizing the stressors, you can put each of them in place and deal with them one by one. Breathing And Relaxing Oxygen is very important to the body. Taking a deep breath adds oxygen to the system, which can help you relax. Learning how to breathe can help you maintain your self-control in a stressful situation. You can start by taking a deep breath. Stand up and stretch. Always remember that the opposite of stress is relaxation. Take a short walk, get a glass a glass of water and do something that can change your focus. Try smiling and take a short moment focusing on something else other than your problem. By the time you get back to your problem, it would not seem nearly as undefeatable. Enjoy The Good Things Of Life And Be Positive Sometimes you can forget to enjoy the good things of life if you let stressful events build up. Remember that life offers more things other than work. Reserve some time to actually recognize the good things in your life. Every situation has both pros and cons. List them both, put them away and take a second look tomorrow. Sleeping on a situation can sometimes changes disadvantages to advantages. Everything in this world exists in a balance. Negative can never occur without the positive. Learn to find good in your stressful situation and try to change every negative events into positive. Know Yourself And Your Limitations To manage stress effectively, it is very important to know yourself and your limitations. Sometimes, learning to say "No" can spare you from stress build up. If you are in a working environment, do not just accept work loads if you think you cannot manage them easily. By recognizing your limitations, you can evade situations that can usually lead to the piling of work. Most situations can be out of control. Always be positive and refrain from blaming yourself. If you continuously beat yourself with guilt, not only will you not be able to manage your stress but worsen the situation. People who unsuccessfully use and resort in drugs and alcohol to avoid facing their problems usually find themselves in a twelve-step rehabilitation program. A major stress management tip is asking for help from friends, family or workmates. You are never alone and there are always people around you willing to lend a helping hand. There are professionals and self-help books that can aid you in relieving stress by giving you useful advice. There are other several ways to help you manage your stress. If you are into books, sometimes taking time by reading your favorite book can help you in putting the problem away from your mind. Taking a warm bath and watching your favorite show on TV can also help you. By managing and planning your time and prioritizing the most important things first can prevent stress from building up. Always remember that the keyword in better stress management is Relaxation. The Positive Effects of Exercise in Stress Management Work is practically the center of our lives in this generation. Simply speaking, if you don't work, you don't eat -- and that's the truth. But despite our needs for basic commodities, too much work would often lead to stress that will affect us physically, mentally and emotionally; an imbalance that will render us incapable of making decision and will lessen our productivity whether to our career or social life. Stress relief There are plenty of techniques that will help us cope with stress. Some goes to their respective doctors and asks for medicines that gives temporary relief to their anxiety or regulate blood pressure. Some would resort to meditation and relaxation techniques to keep their mind in harmony using aromatherapy or music therapy to help them along. Sweat it out The most advisable tip for stress management is through physical exercise. Sweating it out with by doing something strenuous proves to be more beneficial than taking in drugs or vitamins that might have some side effects on your system. Most therapist and stress management experts would agree that physical exercise is considered as the best stress reliever during this time and age. Aside from changing your focus from your problems to something productive, physical exercise will help your body function at peak efficiency. Benefits of physical exercise to your body Since physical exercise involves a lot of body movements, this will improve your cardiovascular functions and greatly strengthens your heart -- this will practically free you from possible effects of stress like heart failure, stroke, high-blood pressure, and so on. When your heart is attuned to the exercise regime, blood circulation will also improve which in turn increases oxygen throughout the body. Your cholesterol level and other harmful bio-chemicals will be reduced and will lessen the chance of your body breaking down due to the negative effect of these substances. Physical exercise also helps you mentally aside from keeping your body in perfect shape. Indulging in various forms of physical exercise will provide an outlet to stress-related emotions such as anger, fear, frustration, depression and irritability. Since exercise improves the circulation of chemicals to your body and brain, hormones that elevates certain responses to your body will be reduces as well; keeping you relaxed and in control. Tips in setting up an exercise program Now that you know the positive benefits of physical exercise to your mind and body, all you need to learn is how to set up an exercise program that will not hinder your career or social life. It is recommended by experts that a person should have a regular exercise 3 to 5 times a week, for at least an hour every session; try to budget your time to include a healthy dose of exercise. Wake up extra early in the morning to jog around the block, or do some stretching in your own backyard. The fresh air will compliment your physical exercise since the fresh oxygen you breathe in would be healthy to your body. A visit to your local bookstore, gym and stress management seminar may prove to be a treasure of information on different kinds of exercise you can do to take away your stress. Give yourself a break and start taking care of your body before it breaks down -- if it does, then you're in big trouble. Avoid it! Teenage Stress Management Stress can affect anyone from children to adults. In between this age gap are the adolescents or teenagers. The cause of teenage stress is different from adult stress but the symptoms remain the same. Due to the difference of teen stress from adult stress, a different approach in tackling their stress is important. The total population consists of an estimation of 20% teens. Yet teens are sometimes that neglected group of the population. Teenage or adolescent is the intermediate group between dependent childhood to independent adulthood and this transition is never easy. The teenage group is very vulnerable to physical and emotional stress. Their stress may come from everywhere around them from their families, peers to their education. They may be compelled to follow the footsteps of an elder sibling to avoid comparison from their parents, or teens can be stressed from determining their role and image to the society. Molding And Stress The teenage or adolescent stage of life can cause major changes both in the physical and mental aspect of a person. These changes are significant in molding and shaping a person. Physical changes in a person during adolescence include; increase in weight and height, change in voice, the development of secondary sexual characteristics, and for girls the menarche or the beginning of menstruation. On the other hand mental changes may involve; attraction towards the opposite sex, the feeling of independence, aggressiveness, experimentation. All of these changes can cause stress to teenagers. It was surveyed that one third of teenagers undergo at least one episode of stress every week. The stress factor or stressors are different for teens and it may be due to; puberty, peer pressure, school demands, safety issues within the community, family responsibilities, negative feelings or thoughts, divorce or separation of parents, holidays, financial problems, or a death of a loved one. The fact is that teenage girls are more affected or prone to stress than boys. Teenage girls tends to seek help from others for help with their stress while boys respond to stress by dealing with it alone and refuse help from others or by engaging themselves in activities that would help them focus on things other than the stressor. The family members and friends are usually both the cause and support for teens. Without proper guidance, teenagers use healthy and unhealthy ways to cope with their stress. Tackling Teenage Stress Teenage stress can be handled both inside and outside of house. The first step in tackling teenage stress is to identify what caused their stress. The notion that there is no earthly reason for teenage stress should be avoided. The teens should be allows to talk freely about their problems and they should be supported. Older people around them should help and teach the teens by teaching them stress relief methods and setting realistic goals for them in both curricular and extra curricular activities. Parents or teachers must ask the teenager to define stress taking an example of an incident and ask them for their natural response to that stressful event. Advice about normal stress response and ways of tackling stress must be explained to the teens. Teach them that different stress can have different responses to different persons. Also, advise the teens to avoid unhealthy methods of relieving stress like aggression, alcohol or drug use. During the time that a teenager feel stressed, full support must be given by the people around them. Teenagers, like children and some adults, are not ready to face major problems by themselves.
Strategies In Avoiding Stress Build Up Stress, if you let it, can build up. There are several effects of stress in the many aspects of life. Stress build up can pose major health risks. Often times, people who cannot handle stress find themselves in rehabilitation facilities that offer twelve-step programs that could help them recover. Avoidance is always better than cure. Learn to avoid stress build up through simple strategies that you could practice in your free time. Learn To Have Fun Having fun can provide a nice distraction from problems you have. Games are designed to occupy your time. Look into yourself and find something that you are into. Find the things that you enjoy the most. Hobbies are important parts of the relaxation process. Drawing and gardening are great stress relievers but you are not limited to these two. You can practically put your hands on anything that you enjoy doing. Learn that it is fine to have a little fun after hard days of work. Taking Care Of Your Health Stress can seriously become detrimental to your health. If you have a predetermined health condition, stress can greatly aggravate that condition. People who have poor diet are most vulnerable to stress. Maintaining a healthy diet can help you in avoiding the health risks from stress. Healthy eating at home can help you shed off some pounds since most people who are stressed-out tend to gain more weight than others. Planning ahead is an important step in eating healthy. Do weekly groceries, and plan your home meals every week. This way you do not have to stress yourself in thinking what you want to eat. Eating healthy does not mean that you need to prepare a four-course meal. A simple balance meal with the combination of protein, fruits, vegetables, bread and not too much fat is enough to get you going. You can even find healthy recipes online. Pampering yourself with healthy meals is not the only way you can live healthy. Going to the spa and have a relaxing massage can avoid stress from building. You can also enroll yourself in weekly gym classes depending on how much free time you have. Exercising can help you cope with stress easily. Also, through exercise, you body release endorphins that increase your feelings of wellbeing. Ask For Support When you are feeling stressed always remember that there are people around you who can help. Friends can pick you up when you are feeling down. They can provide insights when you are confused, and help you in having fun. Family members can provide solid support since they already know who you are and what you really want. If stress gets out of control, you can ask for counsel from your psychiatrist. Never blame yourself for the cause of stress as this will only worsen the stress that you are feeling. Do not build a wall around you whenever you are feeling stressed and never feel helpless. Stress is an enemy that you can triumph upon with the help of loved ones. Spiritual Practices For Avoiding Stress Lifestyle with strong religious and spiritual foundations is generally a healthier lifestyle. Seniors use prayers as stress reliever. Prayers can also maintain emotional stability. Practicing meditation can help you clear you mind in stressful situations. Spiritual practice is a personal experience and can surely nurture your soul. Self-Improvement For Stress Management Stress is a part of life whether we like it or not. No matter how we try to get rid of it, it will always come back and haunt you every single day of your life. Stress can be expected as you go through your daily routine, or just come out into the open and surprise you. Problems, big or small, can affect us emotionally, mentally and physically. Even if we keep smiling on the outside, stress usually troubles us from within. Leaving us in doubt, desperate, anxious, or even irritable if we let if get out of control. The best way to deal with stress is to not let it get a foot hold in your life. You should control it before it even begins to grow -- and the secret to that success depends on you. Body self-improvement techniques Taking care of your body is the initial step to self-improvement. We should be sensitive to what our body needs by knowing how stress affects our physical self to adapt to it. Here are some techniques that you can use to improve your body and getting stress out of your system. 1. Give your body a break. It is very important to know the limits of our body especially when it comes to dealing with stress. Some people would justify that the more our body is exposed to stress, the stronger we become -- so not true. Our body can only do so much and will deteriorate rapidly when we exceed our capacity. If you feel some aches and pains while working, then you better take some time off and relax before it turns to something serious 2. Relax and enjoy. To help your body relieve stress then you need to engage in some activities that will push it along the road to recovery. A massage is perfect for energizing your body while getting rid of those tight muscles that will eventually lead pain and limit your body flexibility. Pamper yourself by visiting a health at least once week; a few hours with professional hands can do wonders. 3. Exercise and sweat it out. Indulging in physical exercise is a great way to get rid of stress while keeping your body in top shape. Not many can allocate the time and effort for a physical exercise, but if you really want a stress free life then you better accommodate. Daily 1 hour exercise can do wonders to your cardiovascular functions and keep your heart in proper working order. Self-improvement for a stress free life The tips above borders on the physical side of releasing stress, but your mind is till vulnerable to its attacks. Physical exercise can provides an outlet for emotional problems like anxiety, fear and depression. But your mind is something else. Before you can dispel any stress from your life, you need to improve your coping mechanism first, and it all starts in your mind. Even if we feel the physical and emotional backlash of the problems that we face, it will always start with how you think and how you devise ways in dealing with it. Before you can apply the tips above, you have to condition your mind by focusing on the need to improve yourself in getting rid of stress. Reducing Stress Through Time Management Being disorganized is one of the common causes of stress. Time management is the key to organize your work at home and at the workplace, thus lessening the stress you may feel. Prioritizing the most important job and writing down you duties and activities everyday is the proper way of managing you time. Keeping a diary or journal, where you can list down your objectives, can help you assess which duty must be done first and the estimated time you can accomplish each activity. Having a schedule can also help you provide the reason when your boss gives you unreasonable tasks. Scheduling And Listing If you feel you are going to have another busy day either at home or at work, always write down you tasks. Will you do the grocery first? What time will you pick up your kid at home? Sometimes, giving time even to tiniest task for the day can provide you time allowance to perform your other task. You must learn to prioritize to successfully beat stress. Everyday pick the most important task you need to complete and finish it. If you are new in making lists, never put more than five things in your list. That way, you are more likely to finish all your tasks for the day, and provide you the feeling of accomplishment and greater sense of control. Then, by the time you are getting the hang of things, move on to making your second five-item list. Learn to delegate to lessen your work. Sometimes, there are days where you think you have too many things to do but have so little time. During these days, make a list of the things that you can delegate to family members or co-workers. By delegating, you can surely avoid stress from building up. In the workplace, learn to say no when you find yourself in the situation where you cannot handle anymore task than you already have. There are others who cannot fully assert their own capabilities and ends up being more stressed out than others who know their limitations. These people also often end up having even more things to do. If you are having the trouble saying no, starting small is always the best choice. In events when you have so many things to do and your boss asks you to perform even more tasks, give your boss the choice of what thing he will allow you to do first. Tell him that you cannot perform the task he asks you to do without giving up your task at hand. Even bosses can take the hint. At home, ask your husband or wife to make their own sandwich if you cannot find the time to do that for them or ask your daughter if her friends can give her a ride home after soccer practice. All these simple requests to others who ask so much of you can help you in lessening the stress that you can encounter. Other Time Management Tips People who are perfectionists often cannot help it if they feel stress at the end of each day. If you are a perfectionist, prioritize the task that needs meticulous attention to detail and finish it first. Always accomplish the items in your first list first before moving on to the second. This way you can avoid jumping from one list to another. Everyday, remember that you need time to rest and relax for a while. Include in the list your work breaks and as much as possible, to things that would physically and mentally take you away from you work. Lastly, try not to make major decisions when you feel overworked or anxious. Personal Stress Management: Relaxation Strategies It's a plain fact that only you can help yourself overcome stress and the key to that starts with your mind. Without knowing it, the mind is the initial target of stress since everything that happens in our life is initially perceived and processed by our brain. Learning to control your chain of thoughts and a few relaxation tips can do wonder for your personal stress management. Relax and say goodbye to stress The first method in dealing with stress in your own personal way is to learn how to relax. It might not be much but professionals and therapists agree that being relaxed while in the throes of stress can help you find solutions in getting rid of it. There are plenty of methods that can help you relax, and you can choose one that will suit you best. Music and dancing It is true that the music soothes the savage beast, and your mind is definitely savage when under the influence of stress. Playing instrumental music or nature sounds can ease your mind and help you relax. Some would even recommend dancing to the melody of the music to release the tension that builds up in your body. Loosening all those tight muscles can help you relax as well as increasing the circulation of blood and oxygen into other areas of your body promoting a healthy outlet to stress. Massage The body and the mind are connected. The mind can perceive what the body can feel and vice versa. By pampering your body, you can help your mind relax and put you in a calm mood. Getting a massage is a great way to give your body a break, and your mind as well. Shiatsu can do wonders in getting those tired muscles out of your system which will help you feel balanced and energized afterwards. Aromatherapy massage can also help you relax. Being rubbed with scented oils like jasmine or lavender can help your mind relax while the soothing massage gently caresses your body. Meditation of mind and body Meditation is a great way to reduce the tension that builds up in your mind while under the influence of stress. Originally part of the pagan religion, stress is now being incorporated by many professionals as a healthy resort to stress and problems. Try to find a quiet place in your mind or in your office. You may sit down or lie down. Focus on each and every single area of your body and commanding them to relax with your mind. You might feel slightly heavy afterwards since you are internally focused. Try to visualize an object or phrase a question in your mind. Focus on it as long as necessary. Fleeting thoughts and scenes will flash through but pay them no heed. After a while, your mind will stop projecting images and you will feel like as if you're floating in total nothingness. You will feel refreshed after meditation and you will be ready to face stress in the face. Physical exercise One personal stress management technique that can dispel stress is to find an outlet for your mental and emotional burdens. Physical exercise is a highly recommended approach in dealing with stress and is incorporated by stress management clinics and workouts worldwide. Since the mind and the body are connected, keeping it healthy will have a profound influence in your state of mind. Doing at least 4 times of physical exercise a week can improve your cardiovascular functions and strengthen your heart. This will help you avoid effects of stress like stroke, high-blood pressure, muscle pains, and so on. Personal Stress Management: Get Rid Of Stress In Your Own Way It is always to recognize the signs the symptoms when you are in the throes of stress. Many people misunderstand the true definition of stress and would resort to medications and herbal remedies just to get rid of it without even trying to find out what started it in the first place. Being hasty will only lead to temporary results and will return once the effect of the medication has run its course. Personal stress management involves making your own routines that will allow you to cope with problems and avoiding a possible occurrence of stress in your daily life. Here are some tips on how to get rid of stress in your own personal way. Understanding is the key to enlightenment The first step in personal stress management is to know what stress really is and how it can affect your life. For starters, stress is a scenario or events in your life that will affect your emotional, mental and physical faculties in a negative way. Most often, stress starts off with the mind, branches off and affects your emotions, and if left uncontrolled will then begins to take its toll on your body. Try to take some time off to reflect on what problems in your life stresses you out. You can write a diary and state all your problems there then try to analyze it one-by-one. If you can narrow the cause of your stress then you can easily find ways in getting rid of it. Talking with a close friend or a family member about your problems is also a great way to deal with it. Since stress are bottled up emotions, you better find ways to release it before it blows up inside you -- which is never a pretty sight. Help yourself Now that you found out how stress affects your life, all that need to do is to make it go away. Resorting to medications or tools will only lead to temporary results, you need to choose a more permanent approach, and that is your mind. Stress usually rears its ugly head when we start to think about it. If we let our problems control you then you will the effects of it almost immediately. You need to relax and face stress head on. Identify that causes it and find a solution one at a time. You may use music therapy to help you relax, or meditation to clear your mind for a fresh start. Aromatherapy can also help in relaxing your mind. Certain scents like lavender and jasmine are proven to have a calming effect and can help you keep a clear head. This is practically useful if you plan to sort through all your concerns and try to find a solution for each one. Start small Problems are usually a prelude to stress. The more the problems pile up, the more stressed you will eventually become. If a certain event enters your life, whether career or personal, try to take care of it as soon as possible. Don't let your work pile up or they may become too much to handle later on. The secret to success in personal stress management is to identify the causes of stress in your life. Find a self-made routine that can help you deal with it and cope with future problems that will surely give you a house call. Pamper Your Body! Get Rid Of Stress! Stress may prove to be disastrous to our everyday routine. If your body reaches its limit, then you will probably break down in plenty of ways that will leave you incapable of going about with whatever it is you're doing. Before this can happen, take some time off and take care of your body before it's too late. Here are some tips and tricks that will give your body the perfect care it deserves and get rid of stress every time it rears it ugly head. A massage can do wonders If you can't spend a lot of time at the gym due to your hectic work schedule, then you should let experts take care of your body for you. If you live within the hustle-and-bustle of the city limits then get a massage in one of the local spas. There are plenty of massages technique that will help you get rid of stress and will keep you going for a whole week of hectic workload without breaking down. Take some time off during your lunch break and visit a health spa near you and inquire on services that will help you decide on what kind of pampering you will probably help you on your road for a stress relief. You may also like to ask around on the duration of the massage if you are quite busy with your career, budget your time wisely so that it wont affect your workload. Kinds of massage Before you indulge in pampering your body through massage therapy, you first need to know the different kinds of services you can avail in various health spas in your area. Knowing what the technique is and what it can do to you body may prove to be beneficial in your choice of service: 1. Shiatsu. This technique originated in Japan and practiced even before acupressure and acupuncture arrived in the country. Shiatsu involves the use of fingers and palms to apply pressure in certain areas of your body to relieve accumulation of imbalance in your anatomy. This massage is perfect for stiffness and headaches caused by circulatory problems cause by stress. 2. Thai Massage. This kind of massage applies more pressure than the traditional shiatsu. This therapy reduces stress and improves your range in motion and flexibility. This involves a lot of stretching like yoga, but the best part is, you will be subject to those positions without exerting effort -- the therapist will guide your body from one posture to another, heavenly. 3. Hot Stone Massage. If you are suffering from painful muscle aches and pains, then this kind of massage is perfect for you. Heated rocks are placed in certain points in your body to apply warmth and loosen tight muscles that inhibits movements and causes aches and pains. The therapist will apply slow pressure and apply friction to these areas to further loosen the muscles. 4. Aromatherapy. This massage technique uses scents of certain oils to provide relaxation during the session. A person who suffers emotion-related stress tends to choose aromatherapy compared to other massage techniques. The procedure is done by using scented oils, usually lavender, on your body along with soothing massage to loosen muscle build-up while putting you in a relaxed state of mind. This kind of massage often leaves you sleepy but energizes you after the session. Choosing the best massage that will suit your needs is the first step in getting rid of your stress. Since this doesn't involve a lot of time and sweating as with physical exercises, this method leaves plenty of room to pursue your career and social life stress-free! Meditation: A Key To Stress Management We often see people break down in depression, or incapable of thinking properly in times of great need or problems. These are people who let stress rule their lives, and its never a pretty sight to begin with. The only way for you to be free from stress is to make sure that you don't let it rule you. Here are some stress management tips on how to relax and rule the problems out of your system. It's all in the mind Our mind is the first to be affected in throes of stress. The harmony of your thoughts can be disrupted if you let your worries and problems seep into your conscious mind and control how you think. Financial burdens, quarrels or petty fights can leave devastating effects on your mind -- if this does happen then the first thing you should do is relax. Relaxing your mind is a great way to control stress but not so easily done. It needs a lot of concentration and willpower to achieve. There are ways to induce your mind into a relaxed state; aromatherapy is a great way to induce a sense of relaxation and can help you think straight. The scent of lavander or jasmine can put you in a meditative state and help you relax almost immediately. You can choose scented candles, incense or oils that will suit your preference. Meditation is the key to stress free life Its almost impossible to find a solution to your problems when you are deep in stress, no matter how petty it is. Learning to focus all your energy in telling your mind to relax can be done through the ancient art of meditation. Meditation allows you to focus your mind to a single idea and letting other sift away to nothing. Meditation classes will guide you through steps on how to intiate your mind into meditation and keeping it there during times of need. This will allow you to focus on a single thought, like finding a solution to your problem, while letting the worries and anxiety float away to nothing. Steps to meditation The first step of meditation is to look for a place of peace. Stress management always starts with serenity and solitude, so you better pick a location that will help you start with meditation. You can pick a room in your house with the least amount of noise or go camp out with nature. Next, you need to relax by focusing your mind on specific parts of your body. Start with your toes, legs, torso, stomach, hands, and chest. Its best if you close your eyes and let your mind zero in on these areas. Tell each one to relax. Be extra careful not to fall asleep since this will immediately cease all meditative attempts. Once you have relaxed each and every part of your body, you will feel a slight heaviness. This usually happens during your first try at meditation. After a while, you will no longer feel your body -- as if its a non-existent part of yourself. Focus on a question, like a solution to your problem, with your mind. You might notice that some thoughts or scenes appear and dissapear like a fleeting memory -- keep note of these in passing and don't focus on them too much since this will defeat the practice of meditation. Imagine like your watching a movie. When you encounter problems that will eventually lead to stress, you can invoke meditation almost instantly. If you practice enough, your mind will instantaneously clear itself of all cluttered nonsense and allow you to focus on how to deal with your stress. Managing Stress Through Enjoyable Games Stress is the opposite of relaxation. It is not limited to the negative aspects of our lives. Even the most positive events such as: promotion, jubilation, the birth of a newborn, and the union of marriage, can be very stressful. Thankfully, there are enjoyable games in which you can experiment to relieve you of your stress. Say Goodbye To Stress In A Flash From shooting cows falling from the sky to fun word games, the possibilities are seemingly endless with Flash games available in the Internet today. There are thousands for flash games to relieve your stress and most are free to play. The best way for you to fill your anti-stress game collection is by doing few simple searches for "Flash Games" or "Free Flash Games" and saving these sites in your bookmark folder. The next time you feel the urge to play, it will be easy as pie. Just look into some of your bookmarked Flash games and you're ready to go. To Connect Or Not To Connect If you do not want to connect to the Internet, there are a few built-in games that Microsoft Windows had included in their operating system. Solitaire, Minesweeper, Pinball, FreeCell, and Hearts are great ways to relieve you stress. These games do not require search engines or bookmarks and they are accessible anytime at your own disposal. If you get tired of those games, several Internet sites offer computer games that are free time-trial versions. These games are normally shareware and may take a few minutes to download depending on your Internet connection. The variety of these computer games is virtually endless. You can choose from Puzzle Games, Word Games, Action Games, Shooting Games, Racing Games and many more. The advantage of computer games downloaded from the Internet is that once you install them, they do not require Internet connection to play. Additionally, by the time your free trial is over, you have the option to either purchase the game or uninstall it to completely erase it from your computer by using the uninstaller included in the game. In the world of Internet gaming, there are also several different online games called MMORPG (Massively Multiplayer Online Role-Playing Game). They combine enjoyable gaming experience and player interaction. This is a good stress reliever for the extroverts and some of them offer free registration and play. A few hours of monster-bashing and strategic questing will surely lessen the stress that you feel. Why Online If You Can Go Offline If you are sitting all day at a computer, or if the stress you are feeling comes from the computer, sometimes the best way is to get up and just walk away. Poor Internet connection and computer crashes can become sources of stress too. There are games that are fun, enjoyable and will not only relieve your stress but also stretch you brain muscles. Get a deck of cards and play a quick game of solitaire the old-fashioned way. You might also consider purchasing a book about Solitaire Games or Card Games along with your deck. There are several books published for Solitaire-loving players and offers hundreds of game variations. If you have a Slinky, use it and bounce it back and forth from hand to hand to put you focus on the toy and feel the stress and problems slip away. Playing darts can also be a good stress reliever. Hitting a target or even targeting a photo of someone or something that caused your stress can reduce the stress that you feel. Just make sure that you clear other furniture from the vicinity because damaging them may add to your stress. Brain exercises will not only relieve your stress but also practice your spatial and non-verbal intelligence. The Rubik's Cube has been available for decades. You only need to take a few minutes of your time to match the color on one side since trying to match the colors of each side of the cube can be stressful. Crossword Puzzles are fun activities that can help you say goodbye to stress. Many crossword puzzle books include mazes, word-find games and other pencil puzzles. Purchase some that have puzzles ranging from easy to hard to engage in them according to your mood and stress level. Some newspapers and magazines also provide crosswords puzzles and sudoku games. Learn To Play Around When in Stress A more direct way in dealing with stress is to indulge in activities that can take your mind off your problems. This stress management technique is practically the most popular since this method promises a whole lot of fun and a lot of positive results. Engage in sports One of the most recommended methods in reducing your stress is to engage in sports. There are plenty of ways to find the peace of mind you need to release yourself from problems that crop up during your daily routine. Team sports is a great way to release your stress and improves your social skills as well. You can gather your friends around for a round of basketball or sweat it out in tennis or badmintion. These games helps you focus on your team in winning the game rather than putting all your energy in worrying about your problems. Another sport is to go hiking out or do mountain climbing. This sport not only improves your health with a good dose of exercise, you can also enjoy the scenery by hiking out with nature. Fishing is also a good sport in relieving stress. If the fish aren't biting, you can enjoy the scenery and reflect on your life. Most people prefer this sport in dealing with their problems and most confirm that the presence of nature plays an integral role in helping them out. Board games are well and good An enjoyable way to relive stress without the need to sweat is a good bout of board games. There are plenty of games that can divert your mind from stress and leaves a lot of room to think on how to win. Chess is a great way to relieve stress since you need to think of strategies on how to outwit your oponent and not much on your problems. Board games like scrabble and monopoly is a fun way to play especially when you're with your friends and families. Internet games The information superhighway or the Internet can be a good source of games that suites your taste. You can go for online crossword puzzle and sodoku if you crave for intellectual activities which involves a lot of thinking. If you prefer to release stress by blasting space alient then you look for Flash games that is being features in some websites. Its not all about the game Despite all the sports and games that you can practically play on your free time, you need to focus your mind on the game if you want a relief from your stress. These activities would mean useless if you still think about the problem. You might also go on a losing streak if you don't focus on teh game. It might be quite possible to focus on the sport or the game if you have such heavy burden plaguing your every thought. You need to practice focus and divert your mind from the problems that results to stress. One way to do this is to instruct your mind that you need to focus on the game and on your teammates. You might get on the wrong side of your partners your team keeps losing that match because your head isn't on the game. You need to realize that the game is useless if you don't put your mind into doing it. Exciting Stress Relieving Activities Working requires long hours of concentration and complete dedication. You may feel compelled to finish work to achieve the deadline, meet client satisfaction, or attain quota. All these factors can be very stressful but they are inevitable since they motive people to strive harder. Even at home stress is present. Your child may be failing in her studies, or you are getting late with your rent or bills. These can be stressful even to think about. If you cannot prioritize what is important, you may feel stress every single day. Sometimes, you have no choice but to remove yourself from a stressful situation and just break away from everything. Hobbies You Enjoy The Most Hobbies and pastimes are very good stress relievers. You can put your mind away from problems through concentrating on things that are enjoyable and fun. There are several activities that you can enjoy depending on what suits you best. If you are into singing, go out with your friends and enjoy sing-a-long and karaoke bars. Even singing inside your bathroom is not a bad idea. You can enjoy singing almost anywhere as long as you are not bothering anyone. If you are not into singing but more into the artistic types, purchasing a sketchpad and a pencil or any art materials you want can help you relieve stress. The possibilities are endless when it comes to hobbies. Other people like to tinker on things when they feel stressed. Find the things that you like doing the most and use it to keep yourself away from stress. Hobbies do not need long hours of attention and they can be done anywhere and are usually cheap. Going Outdoors or Indoors Sports are not only good for stress but also to your body. They require both physical and mental ability. If you feel that you need to break away from all the problems you have, invite a friend or group of friends to have a friendly outdoor game. There are many activities that you can engage yourself into. There is basketball, volleyball, badminton etc. All of these activities do not require long attention and is a sure way to change your focus. Sweating releases the tension in the body and provides long lasting relief. There are also many indoor sports that you can try. Table tennis only takes up a small amount of space and can be played by many. Board games like scrabble, word factory and bridge are also sports. The only difference is they require you to use your brain. Keep those brain cells alive by getting your hands on board games. Take A Break Long hours of work or monthly monotonous activities can get you stressed. Having a vacation and breaking yourself away from your work is absolutely not a bad idea. If you think you deserve the break, ask for a vacation leave and go to somewhere where there are things not related to your work. A change of scenery can keep you from getting all stressed up. Vacations offer a lot of things that you can try. There is fishing, kayaking, even rock climbing if you are the extreme type. But if you are not into serene or quiet hideaways and like bright lights and partying then you can take your vacation on places that includes casino strips or long nights of partying. You can take your vacation anywhere and they can always relieve you of your stress. Body Exercises To Dispel Stress Have you experience aches and pains while you work, or feel tired all of a sudden even before you start with one? Well, this is practically the effect of stress in your body. Most medicals experts agree that stress can be a profound influence in the decline of your normal body functions -- tight muscles, migraine, drowsiness, and so on. Most medical experts agree that a healthy bout of physical exercise can improve your health despite everyday bout of stress due to career, personal or social problems. It's advisable that you should take some time off from work, or an early good night sleep and wake up early in the morning to engage in some physical exercise. Physical exercise for stress management Physical exercise can improve your body's adaptability to stress. This involves routine movements that will improve your cardiovascular functions and strengthen your heart. This in turn improves the circulation of your blood and other bio-chemicals which your body needs to maintain a good health. When your muscles are well supplied with oxygen, this will improve muscle integrity which will improve endurance, stamina and flexibility. Also when engaging in physical exercise, you can find an outlet for your mental stress -- release your depression, anxiety, anger, fear, and so on by focusing on your workout and sweat it out. Exercise tips You must follow certain physical regime for your exercise to have the desired result, simply jogging around the block or lifting some weight will not provide the overall effect of a complete workout. Here are some tips that will start you of in releasing stress through physical exercise: 1. Time. Before indulging your body to some serious sweating, you must set some time so that you can have an uninterrupted workout. Early morning is the best time for an exercise since the fresh air will help your body get the clean oxygen that it needs to recover from those accumulated stress. 2. Warm-up exercise. It is very important to engage in light exercise to warm your body up before engaging in heavy-duty workout. By doing some light maneuvers from your feet to head will avoid cramps that will plague you for days. Start off with some minor stretching. Start of with your ankles, legs, hips, arms and neck. Make sure you do it slow and with set time intervals so your body won't react negatively. The purpose of the warm-up is to let your body adapt to the work-out that will follow afterwards. 3. Tools of the trade. If you plan to forgo going to the gym and do your exercise at home, then it is necessary to be prepared for it. Try to purchase some health books that features exercise routines for different parts of your body. If you want to make a habit out of this then you might need to purchase support equipments that will improve your body's performance. 4. Proper Diet. Practically the most important facet of the physical exercise regime is your food intake. Make sure that you eat enough so that you're body won't get tired from the physical exercise, but not too much to give you those unwanted cholesterols and calories. Stay away from fast food goodies and junk food and stick with healthy fruits and veggies that start you off. Aside from improving your muscles, you also need to make sure that your organs are in full working order for a perfect stress management. Yoga: Stress Management From The Hindus A lot of people turn to Yoga for several reasons, whether to cope with life's ups and downs, enjoyment, or stress management. Yoga is a very good practice to relieve your stress. It offers relaxation, proper breathing exercises, and different kinds of positions for flexibility. The techniques and practices of Yoga can help in relieving the physical and psychological negative effects from stress. Yoga can cause positive effect to the nervous system and aid in lowering blood pressure and heartbeat. Knowing The Enemy And Understanding The Body Before starting to practice Yoga, you must first be aware of the stressful stimuli to determine what you are fighting. Understanding the enemy is a vital factor in combat and in understanding the factors that caused your stress can aid you decide on how it needs to be engaged. Yoga enables and allows you to control the natural and instant reactions to the cause of stress. This will soon lead to a situation wherein no matter what challenges you encounter; you will be able to remain calm, composed and be capable of battling the situation with a level head. The practice of yoga includes different body postures, slow stretching movements, and breathing exercises that can lead to relaxation and deep contemplation. These techniques are designed for the purpose of higher awareness of what is happening to you when you are stressed. You can develop a deeper understanding of the body by paying attention to each and every part. Who, Where, What And How Even children experience stress but it is not advisable to introduce children younger than 7 or 8 to yoga. Bodies of young children are still developing and they should never be forced to yoga as it can damage their spine and other joints. There is also no upper age limit and you can never be too old to learn yoga. Yoga practices can be done anywhere. Beginners are advised to attend as much classes as possible to benefit advice from teachers. There are several gyms that offer yoga practices. Although if you think you are ready to do basic yoga practices at home, you must first gather some of the basic equipments to do so. Yoga mats provide cushioning and traction. Many of these mats are made from synthetic materials, although there are natural rubber mats available. Yoga mats can cost as little as $20 and it is nice to have one since mats offered from some yoga studios can get a bit dirty. Another versatile yoga prop is the yoga blanket, which can be sat upon to elevate hips above the knees in seated positions and can keep you warm during last relaxation. The yoga blocks are great for standing poses in which one hand is on the floor. The yoga straps, also called yoga belts are helpful for bound postures if your hands cannot reach each other. They are also useful for positions that require you to cling onto your feet but cannot grasp them. Additionally, you can learn yoga poses from videos and DVDs available for purchase. Yoga Compared With Other Stress Reduction Methods Compared to other stress reduction methods, like taking pills or herbs, yoga requires commitment and effort. Yoga combines several techniques used for stress reduction. The practice of yoga can be said to give the combined benefits of breathing and stretching exercises, fitness regimen, meditation, and directed imagery in a single technique. But if you think you are one of those with great physical restrictions, simple meditation, breathing work outs and directed imagery might be a more preferable alternative but can still provide the same benefits. Yoga techniques work at an individual and collective level to endure that there is significant relief from the condition of extreme stress.
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