Here are some skills to avoid some stressors and limit the effects of others. The payoff includes less fatigue, more peace of mind and perhaps a longer, healthier life.
April 2, 2006 (Press Release) --
Individual reactions to stress
Your reaction to a specific stressor is different from anyone else's. Some people are naturally laid-back about almost everything, while others react strongly at the slightest hint of stress and most fall somewhere between those extremes. Genetic variations may partly explain the differences. The genes that control the stress response keep most people on a fairly even keel, only occasionally priming the body for fight or flight. Overactive or underactive stress responses may stem from slight differences in these genes.
Life experiences may increase your sensitivity to stress as well. Strong stress reactions sometimes can be traced to early environmental factors. People who were exposed to extreme stress as children tend to be particularly vulnerable to stress as adults.
Reducing the effects of stress
Stress develops when the demands in your life exceed your ability to cope with them. It follows, then, that you can manage stress by:
Changing your environment so that the demands aren't so high
Learning how to better cope with the demands in your environment
Doing both
Here are some helpful techniques:
Look after your body. To handle stress, your body requires a healthy diet and adequate rest. Exercise also helps, by distracting you from stressful events and releasing your nervous energy.
Learn to relax. It's the polar opposite of the stress response. Deep-breathing exercises may put you in a relaxed state. Follow these steps:
Inhale through your nose to a count of 10. As you inhale, your upper abdomen should rise not your chest.
Exhale slowly and completely, to a count of 10.
Repeat five to 10 times. Try to do this several times every day, even when you're not feeling stressed.
If you have persistent trouble relaxing, consider taking up meditation or studying yoga or tai chi, Eastern disciplines said to focus your mind, calm your anxieties and release your physical tension. Therapeutic massage may also loosen taut muscles and calm frazzled nerves.
Shift your outlook. In many cases, simply choosing to look at situations in a more positive way can reduce the amount of stress in your life. Step back from the conflict or worry that's put you in knots and ask what part of it is troubling you most. Are you afraid of losing face? If so, would it really be that bad? Are you angry or frustrated to the point of losing self-control? If so, is your reaction out of proportion? Take a break, talk to someone close and get a different perspective on your troubles.
Get help. On your own, you may have limited success trying to change the habitual patterns of thought and behavior that trigger your stress response. Psychiatrists, psychologists and licensed clinical social workers are trained to help you break free of these patterns.
Meeting the challenge
Stress management requires continuous practice as you go through life and deal with change which often comes unexpectedly. Even if you take everyday frustrations in stride, your stress response can still surge up when you find yourself dealing with something big, such as illness, job loss or bereavement.
Your body's fight-or-flight reaction has strong biological roots. It's there for self-preservation, even if it's not much help in a demanding job or a stormy relationship. If stress is getting the better of you and you fear its long-term effects, don't be afraid to seek help. You may not find a quick or permanent fix, but in time, you'll recognize the signs that pressure is building and learn the best ways to lighten the load.
By Mayoclinic.com
Your reaction to a specific stressor is different from anyone else's. Some people are naturally laid-back about almost everything, while others react strongly at the slightest hint of stress and most fall somewhere between those extremes. Genetic variations may partly explain the differences. The genes that control the stress response keep most people on a fairly even keel, only occasionally priming the body for fight or flight. Overactive or underactive stress responses may stem from slight differences in these genes.
Life experiences may increase your sensitivity to stress as well. Strong stress reactions sometimes can be traced to early environmental factors. People who were exposed to extreme stress as children tend to be particularly vulnerable to stress as adults.
Reducing the effects of stress
Stress develops when the demands in your life exceed your ability to cope with them. It follows, then, that you can manage stress by:
Changing your environment so that the demands aren't so high
Learning how to better cope with the demands in your environment
Doing both
Here are some helpful techniques:
Look after your body. To handle stress, your body requires a healthy diet and adequate rest. Exercise also helps, by distracting you from stressful events and releasing your nervous energy.
Learn to relax. It's the polar opposite of the stress response. Deep-breathing exercises may put you in a relaxed state. Follow these steps:
Inhale through your nose to a count of 10. As you inhale, your upper abdomen should rise not your chest.
Exhale slowly and completely, to a count of 10.
Repeat five to 10 times. Try to do this several times every day, even when you're not feeling stressed.
If you have persistent trouble relaxing, consider taking up meditation or studying yoga or tai chi, Eastern disciplines said to focus your mind, calm your anxieties and release your physical tension. Therapeutic massage may also loosen taut muscles and calm frazzled nerves.
Shift your outlook. In many cases, simply choosing to look at situations in a more positive way can reduce the amount of stress in your life. Step back from the conflict or worry that's put you in knots and ask what part of it is troubling you most. Are you afraid of losing face? If so, would it really be that bad? Are you angry or frustrated to the point of losing self-control? If so, is your reaction out of proportion? Take a break, talk to someone close and get a different perspective on your troubles.
Get help. On your own, you may have limited success trying to change the habitual patterns of thought and behavior that trigger your stress response. Psychiatrists, psychologists and licensed clinical social workers are trained to help you break free of these patterns.
Meeting the challenge
Stress management requires continuous practice as you go through life and deal with change which often comes unexpectedly. Even if you take everyday frustrations in stride, your stress response can still surge up when you find yourself dealing with something big, such as illness, job loss or bereavement.
Your body's fight-or-flight reaction has strong biological roots. It's there for self-preservation, even if it's not much help in a demanding job or a stormy relationship. If stress is getting the better of you and you fear its long-term effects, don't be afraid to seek help. You may not find a quick or permanent fix, but in time, you'll recognize the signs that pressure is building and learn the best ways to lighten the load.
By Mayoclinic.com
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