Stress and Coping – Naturally Without Drugs

Dealing with Stress and Coping with Life
By T. S. Gill

When danger is near, stress is a natural occurrence. Often this can come from a source that is either internal or external. As we go through different stresses, the stress can become cumulative and coping with stress becomes even more difficult. Stress can bring along with it a variety of negative physical symptoms as well. However, this problem can be treated in a natural way without drugs. Here is a look at some excellent tips that can help you to cope with your stress levels and gain confidence.

Learn to Laugh

Yes, laughter is definitely important when it comes to coping with stress. You need to find various ways that you can add more laughter in your life on a regular basis. Laughter helps you to relax and relieves the anxiety that you are dealing with. Start telling jokes, read the comic section in the paper, watch sitcoms on television, or find some funny movies that you can enjoy.

Allow Yourself to Make Mistakes

You are going to make mistakes from time to time, but coping with stress is going to include you allowing yourself to make these mistakes. You are not perfect. Learn to accept the mistakes that you need, learn from them, and go on. Don’t dwell on them and allow them to bring you more anxiety.

Start Exercising More

Physical activity is one of the best tips for coping with stress that you can use. When you exercise, the body produces endorphins, which increase pleasure and naturally kill pain. This makes you feel great when you exercise. No, you don’t need to spend hours and hours at the gym to get this type of stress relief. A simple walk, playing with the kids, or other light exercise can give you the great results that you are wishing for.

Start Talking

Find someone that you can really talk to and start talking to them. Coping with stress is really tough to do on your own. Find a friend, a family member, or even a counselor that you can talk to and share the issues that you are going through. When you are able to shed some of the anxiety and burdens you are dealing with, it makes them easier for you to deal with.

Take Time to Play

Today we don’t spend enough time playing and stress just builds up over time. When you are trying to cope with stress, play can help you. Play with your pet, go out and play games with the kids, play with a friend, or even your spouse. When you play, the body naturally will lower those stress hormones in the body. You’ll enjoy yourself and it will naturally combat the stress that you are dealing with.

Dealing with your stress and coping with life’s other challenges is possible without having to resort to a life of prescription drugs. Use these natural tips for coping with stress and you’ll begin to see a difference. Implement them into your life on a daily basis and start reducing stress and anxiety and gaining more self-confidence in your life.

Stress and Coping

Stress and Blood Pressure – There is a Strong Link

The Strong Link Between Stress And Blood Pressure
By Jane Peters

As you know, there is a direct connection between stress and blood pressure. A stressful lifestyle is generally accepted to be a major cause of hypertension and a host of other illnesses. In fact, people are often not very surprised when they learn that someone in a high-profile, high-stress job or business also suffers from high blood pressure. It is practically expected that he or she will have the condition.

Hypertension

Stress-induced hypertension can lead to cardiac problems which may compromise your health for the rest of your life.

Because of the demands of their business, many busy people don’t eat right or exercise. This results in unhealthy weight gain. When you add excessive levels of job related stress into the mix, you have a perfect recipe for several health problems. High blood pressure increases the load on vital organs of the body. Organs like the kidneys and the heart may become so overloaded that they no longer function properly.

Symptoms

While they are not definite indicators, some of the symptoms of high blood pressure include:

  • feelings of lethargy and low energy
  • increased frequency of urination
  • severe headaches
  • giddiness
  • nausea

Avoiding Hypertension

What can someone in a high-stress occupation do to avoid hypertension? It may not always be possible to avoid stressful situations, but you can take steps to minimize the impact. Ask yourself, have you created a work environment where you are thought to be indispensable in your job? Do you or others feel that work will never get done without your direct presence and intervention?

That sort of environment can generate plenty of stress and send your blood pressure levels dangerously high.

Acknowledge that no one is indispensable and that life and business will go on without you. In any case, you will serve your work and your family better if you don’t drive stress levels high for yourself or others. Often, it is a matter of defining your priorities. Give some serious thought to what is really important to you. Not what you think others expect of you. If what you have is out of alignment with what you want, start to make changes:

  • If you think you are overloaded at work, ask that some of your duties be given to others in your office
  • Consult your doctor about the ideal weight for you and if necessary, begin a weight reduction program under his supervision
  • Find out from your doctor what exercise program will suit you best. Make a commitment to exercise regularly and do it
  • If your doctor recommends dietary changes such as limiting salt intake to reduce the risk of hypertension, stick to it

Meditation

Many people claim that regular meditation can help lower blood pressure. Even five to ten minutes a day can help. You need not do any esoteric tricks to get the benefits of meditation. Keep it simple. Sit in a comfortable position, relax your body and mind and quiet your thoughts as much as possible. If you prefer, quietly watch your breath flow in and out, without attempting to control it in any way.

Don’t get worked up about the fact that you can’t relax completely or reach perfect stillness of mind. That’s really not required in any case.

The lesson here is that a series of small changes will add up to a major difference in your state of health. Do what is necessary to limit both stress and blood pressure to manageable levels.

Stress and Blood Pressure

Stop Stress Eating! You Know you Should

How to Stop Stress Eating

By Sam Stieler

Admit Your Problem

The first step to stop stress eating is to be aware that you have a problem. Before you go to open the refrigerator door, ask yourself if you are actually hungry, or if you are just upset about something. If you’re actually hungry and it’s a set meal time, then go for it. If you’re just eating because you are bored or stressed, then walk away from the kitchen. While it can be hard to just walk away, kicking the habit is easier if you replace it with other, healthier, stress busting activities.

Instead of Eating, Try Exercise

One of the best relaxing activities that will keep you from stress eating is going for a walk. Walking is a great activity that often takes your mind off of whatever stressed you out in the first place, and is a relaxing activity in its own right. Getting some fresh air and being physically active are great ways to work away some of your pent up frustration. Often we feel stressed out when we feel cornered, and the act of wandering about without restriction often relieves those entrapped feelings. Furthermore, by going for a walk you physically separate yourself from the food you would have eaten, which has significant psychological and practical benefits when trying to stop eating. Just make sure you don’t end up walking to a corner store to pick up some chips!

If just going for a walk won’t do it for you, consider going for a run, or going to the gym. Once again these activities have the benefit of physically removing yourself from both the stressor and your food, while also being powerful stress busters themselves. Exercise is one of the top ways to relieve stress in both the short and long term. In the short term, vigorous exercise is a great way to physically work out frustrations and distress, while also providing an intense stimulus to redirect your focus to. In the long term, a healthy body is less likely to hold and create tension, reducing the chances of your frustrations getting out of control. Finally, regular exercise tends to produce the feeling that you are a healthy person, decreasing the chances that you will continue to let yourself binge on junk food whenever you feel stressed out.

Entertain Yourself

Distracting yourself with a good book, movie or TV show is another good method. While a lot of people absentmindedly eat when they watch TV or a movie, a good piece of media will be engrossing enough to take you away from the urge to consume.

In general, any activity you find relaxing that doesn’t involve eating should be able to help you stop stress eating. Ultimately, we emotionally eat for the feeling it produces and not for the food itself. By creating that positive feeling in a healthier way, you stop the stress eating habit. Some relaxation ideas include performing some deep breathing exercises, meditation, taking a long bath or shower, spending time with friends or taking a quick nap. By being aware of your negative behavior and by substituting it with a healthy habit, you’ll be much more likely to make the changes you want.

Stop Stress Eating

Effectively Managing Stress – Tips That Will Work

It seems like businesses nowadays are always looking to lay off their employees while holding on to as much of their profits as possible. That makes holding down a job these days is difficult. If you feel stressed at work or in other situations, tend to the issue immediately. The tips to follow contain ideas that will help you start effectively managing stress instead of stress managing you.

Begin Effectively Managing Stress by Changing how you deal with it

If you handle stress in unhealthy ways, find more productive ways to start effectively managing stress. If you drink or eat too much when stressed take up exercise. When you replace a bad habit with a good one and stay healthy, you will see that the stress in your every day life is significantly lowered.

  • If you want to relieve stress, consider participating in crafts projects. By using your creativity, you will allow your mind to free itself of things such as deadlines.
  • Try to make your plans in advance so that you can reduce some stress in your life. If your vehicle is low on gas, go ahead and fill up now rather than waiting until it’s empty.
  • Slow, deep breathing is a fast, effective way to immediately reduce your stress. When you start feeling overwhelmed or anxious, studies have proven that by breathing deeply, you can start to feel better.
  • Give yoga a try if you desire a really good method for handling stress. The point of yoga is to get your body and mind into a relaxed state. When you are doing yoga, you are thinking only of the movement involved. Yoga also helps to ease tension in your muscles. Your entire body and mind benefit greatly from all that yoga offers, and in the process your stress is minimized or even eliminated.
  • When you feel stressed or tense, firmly squeeze a stress ball. If you squeeze your hand in a fist and release it you can get rid of some of the body’s stress. This allows your muscles to unwind. Stress balls are easy to carry with you, and that’s one of the reasons they’re so effective when you have to handle frustration.
  • Drinking lots of water during the way will keep you satiated, eliminate harmful toxins from your body, and allow you to concentrate better during difficult times. This causes you to become less stressed. Drinking at least a liter every day is a good idea to keep your body hydrated and ward off stress.

Breathing Techniques

Practice breathing techniques that will help you relax and eliminate anxiety. An occasional breath that is deep and gradual can have a relaxing effect. Work on proper breathing techniques and watch your breathing during the day. If you find yourself breathing shallowly, slow down and take deep breaths to reduce your stress. Take a deep breath.

In conclusion, no one wants to have stress in their lives, be in their professional or personal life. At work or anywhere else in your life, stress can make it hard to function and lead to more serious problems. Take the advice you’ve learned here and put it into practice to battle your stress successfully!

Effectively Managing Stress

Fighting Fatigue: 10 Successful Strategies

Fighting Fatigue: 10 Strategies That Work

We are living in a society of worn out and exhausted people. Many people now have desk jobs or sit around throughout the day, which, but not using much real energy, helps make us feel zapped and more worn out because physical movement begets energy. We run around from work to chores to home where we confront more jobs without the necessary energy to complete these tasks. We spend Saturdays and Sundays stuck to video gaming systems, television displays and spend almost no time in the fresh air.

We spend time wishing we had more energy. We take poor shortcuts by downing energy drinks to help keep going, not understanding that these drinks have high amounts of sugar and caffeine which have landed a lot of people in hospital emergency rooms. The energy drink business, which nets approximately $10 billion per year is causing a growing number of patients, many of whom are young in being treated in emergency rooms for serious issues related to the substantial consumption of caffeine in drinks like 5-hour energy, Monster Energy and of course, Red Bull.

According to research by the Substance Abuse and Mental Health Services Administration, visits to hospitals as a result of energy drink complications doubled from 2007 to 2011. 20,783 emergency room visits reported energy drinks being a key cause of the health problem being treated, including headaches, panic, abnormal heartbeats, and heart attacks.

Many of us are overweight and engage in a diet filled with highly processed fake food that does not “nutrify” one’s body and simply weighs us down and helps make us worn-out and sickly.
Fortunately, there are natural and useful methods in fighting fatigue and increase your energy and vitality. Many of these methods and habits also can impede the process of aging.

Here are 10 Methods to help you with fighting fatigue:

  1. Make sure there isn’t something mentally or physically wrong. There are many actual physical explanation why you could have chronic fatigue, from thyroid condition, anemia, obstructive sleep apnea, heart related illnesses, to rheumatoid arthritis. The only way it is possible to see if these are the situation is to go to your doctor and be assessed for these kinds of diseases. Most can usually be treated or corrected to enable you to gain energy back.
  2. Pay attention to the medicines you take. Lots of drugs include fatigue to be a side-effect and just a handful of of them have this side effect disappear following continued use. If you are feeling especially fatigued once starting a medication, talk to your doctor to see if anything can be done.
  3. Exercise. Even though it seems rational that exercise makes fighting fatigue even worse yet, really the complete opposite holds true. Being physically active tends to enhance your energy levels, and also maximize the function of many of your body’s organs. Exercise can help you lose weight, which can further noticeably increase your energy. Based on the President’s Council on Fitness, Sports & Nutrition, lower than 5% of adults participate in 30 minutes of physical activity each day. More than 80% of adults don’t satisfy the guidelines for cardio exercise that is known to enhance energy and vitality, especially as we age.
  4. Try yoga. Yoga is one exercise that has been proven to develop confidence, help with fighting fatigue, and clear the brain. Various types of yoga are great for almost any fitness level. Yoga has been determined to be useful by analysis in males and females over the age of 65, who are apt to have a real predicament with fighting fatigue.
  5. Keep from becoming dehydrated. Keep a water bottle filled and chilled to get more energy by reducing dehydration. Analysis on athletes shows that becoming dehydrated decreases energy in their activities. Even if you’re not athletic, keeping hydrated with water will give you that extra bit of energy.
  6. Get adequate rest. The best way to get adequate sleep is always to go to bed earlier to get not less than 7-9 hours rest. In a 2004 review, it was found that those who acquired sufficient sleep were more vigorous and documented significantly less fatigue. Naps are other strategies to renew your energy level. Try for short naps, no longer than 30 minutes. Any longer than that and you’ll have difficulty sleeping at night time. One review showed that a nap followed by a small amount of caffeine like a 5-ounce cup of coffee or tea can regain your energy all the more.
  7. Consider omega-3 fatty oils. Fish oil supplements are good for you in lots of ways. One way, as demonstrated by a 2009 Italian analysis, to enhance energy and have quicker mental reaction times, is to take fish oil capsules containing omega 3 fatty acids. The capsules also renewed physical vigor.
  8. Become mindful of your individual circadian rhythm. Every person differs when it comes to when they’ve got the most energy. Determine whether you’re a morning person or a night owl and work with it rather than in opposition to it. If you have especially challenging tasks to do, opt to perform them when you might have the most energy to work with.
  9. Lose weight. Carrying extra weight can be tiring and the only way get rid of that tiredness is to commence a healthy exercise and diet plan that will help you drop the weight and feel more energetic. There are no specified diet programs which work any better compared to creating a calorie deficit and working out at least 30 minutes each day.
  10. Eat smaller sized meals. Large meals rob you of your energy because the body requires to employ a great deal of energy to digest them. Think about a time you ate a buffet, where everybody normally eats too much food, versus a meal that involved a salad. More likely than not when you left the buffet you felt fatigued and hoping somebody would wheel you out of there, as opposed to the energy you experienced after a raw whole food meal such as a salad. Smaller and regular meals will keep your blood sugars from fluctuating, giving you constant levels of food energy during the day.

Any one of these 10 strategies for fighting fatigue will help you regain your energy. All you need do is find the one(s) that work best for you.

Stress Relaxation Techniques

stress relaxation techniques
It is impossible to completely avoid stress but there are several stress relaxation techniques that you can learn about how to relax to be able to deal with the stress you do experience. A stress response or the flight or fight response is great in emergency situations but if you are constantly in a stressful situation then you will merely wear your body down. Relaxing brings your whole body back to stability.

There are many stress relaxation techniques that can be used to alleviate stress. A number of these include tai chi, yoga, visualization, meditation, gradual muscle relaxation, and deep breathing. Stress professionals suggest you reserve at minimum 10 minutes a day to unwind. If you feel you need even more then practice relaxation for Half an hour to an hour.

You need to try to plan your relaxation period in your daily schedule and make sure that you aren’t sleepy once you practice. You need to be fully aware in order to perform the techniques or you may fall asleep. When choosing a relaxation method you need to use one that is the best for you. There isn’t one particular technique that is better then others it all comes down to your individual preference.

Two Stress Relaxation Techniques That Work

Deep breathing is an easy but powerful relaxation method. You want to breath from the abdomen so that you are completely filling your lungs. Make sure you are comfortable and sitting up straight. Inhale through your nose and observe your stomach moving, not the shoulders. Exhale all of the air out of your mouth by contracting all of your abdominal muscles. Continue taking deep breaths. If you have troubles achieving this sitting up then laying on your back is a lot easier.

Meditation is wonderful for relaxing and you will start by performing a body scan, so you focus your attention on various parts of your body. You do not want to tense or relax the muscles, only concentrate on a particular part of the body and discover just how it feels. You can even meditate when walking. In meditative walking you focus on every step plus the sensation of walking as well as your breathing also, the air surrounding you.

These are just two effective stress relaxation techniques and there are many more.