Manage Stress Naturally
There are many modalities that can help you to manage stress. A natural solution is always better than a drug solution that will only mask the problems and that can lead to addictions.
What is Stress?
Stress is a group of reactions that take place in the body as a result of exposure to different kinds of threats. The origin can be physical, psychological, infective and of other origin
Two Kinds of Stress
- Acute stress
Movies, over and under stimulation in the work place, noise, lost in status, electrical shock, disease, operations, loss in self confidence and traumatic events
- Chronic stress
Insomnia, daily irritations, too much or to little work and social isolation
Chronic Stress Can Lead To Death
- Researchers have found that people aged 65 or older were five times more likely to die within the six year follow-up period if they had high levels of stress hormones.
- They were more likely to die from cardiovascular disease, such as heart attacks, heart failure and strokes, but not more likely to die from other causes such as cancer, it was found.
So What Is the Solution?
- We all have stress on a daily basis – the difference is how you react to it and what you do about it
- Remember you are the captain of your own boat – so take charge and have a plan of action
Effects of Long Term Stress
- Emotional effects: depression, anxiety and anger
- Physical effects: strokes, heart attacks and irregular heart beat
- Other: asthma, skin conditions, IBS, allergies and immune system problems
Symptoms of Stress
- Feelings: anxiety, fear, irritation, tired, no enthusiasm, shyness
- Thoughts: negative, forgetful, can not make decisions
- Behaviour: problems with speech, crying, fearful, grinding of teeth, overuse of meds and alcohol and withdrawal from people
- Physical: perspiration of hands, increased heart beat, shakiness, dry mouth and throat, get tired easily, urinate frequently, insomnia, IBS, headaches, PMS, pain in neck or lower back, no appetite, excessive appetite, low immune system, nightmares, skin rash, short of breath, dizziness and weight problems
The Solution: Stress Management
- Be aware of stress symptoms – and be pro-active.
- Meditation and exercise are best and most affordable remedies for stress management. Meditation on a daily basis will keep you cool in the storm. Peace is happiness. Create the discipline to meditate daily and experience peace at all times. What happens in your daily life is a reflexion of what happens inside you.
- Exercise – frequent exercises will reduce anxiety and mild depression and will boost self confidence. Exercise will also boost your immune system.
- Medical checks – have a preventative diagnostic schedule in place – we will supply you with one.
- Sufficient sleep – your brain needs to rest and it will help with concentration the next day. If your mind is fresh, you will work more effectively and that will also reduce your stress levels.
- Eat regularly – your brain uses about 30% of your blood glucose – if you don’t eat your blood glucose levels drop – adrenalin levels go up – and your stress levels go up.
- Drink enough water – don’t let your brain become like a raisin.
- Take charge of your own life – establish your strengths and weaknesses – get professional help if needed.
- People with type A personality are more prone to heart disease – the aggressive type that has difficulty relaxing.
- Control stress through relaxation – acquire a pet, go for a massage, listen to relaxing music, write your problems down, laugh often and ask for help if needed.
- Maintain good relations with family and friends. Allocate more time to people that support and love you.
- Be realistic – being unrealistic can increase your stress levels – don’t expect everyone to like or support your opinion, reduce your expectations of yourself and others, don’t expect total harmony in your relationship – it is not possible.
- Improve your communication – don’t be too placid or aggressive.
- Rejuvenate mind, body and soul through music, dance, sport, prayer, painting, hiking, holiday or anything that will boost your being – have balance in your life.
- Do not take on more than you can handle – scale down if needed.
- Evaluation – get regularly evaluated if you are prone to high stress levels – the “Moch stress indicator” is a helpful tool.
- GET HELP IF NEEDED – see a professional person or go to a health spa – stay away from medication if you can. It can be habit forming and only treats the symptoms.
Benefits of Stress Management
- Improves self esteem
- Improves self confidence
- Reduces anxiety levels
- Reduces risk of depression
- Reduc3es risk of panic attacks
- Less reliant on alcohol
- Improves coping skills
- Reduces anger levels
- Improves relationships
- Improves quality of life
- Greater efficiency at work
- Improves concentration
- Improves memory
- Reduces anxious thinking
- Reduces feelings of frustration
- Increases feeling of control
- Improves decision making
- Make fewer mistakes
- Reduction in mood swings
- Less sensitive to criticism
- Improves interaction with other
- Greater optimism
- Lowers blood pressure
- Reduces heart attack risk
- Reduces osteoporosis risk
- Lowers risk of developing certain cancers
- Boosts immune system
- Suffer less colds and flu
- Reduces constipation
- Lowers risk of type II diabetes
- Reduces risk of gall bladder disease
- Reduces risk of diverticulitis
- Boosts energy levels
- Improves sleep pattern
- Keep arteries more flexible
- Improves cholesterol profile
- Blood clots less easily
- Reduces risk of impotence
- Reduce back pain
- Lowers stress hormone levels
- Reduces muscle tension
- Improves sex life
- Meditate – learn to become still
- Eat healthy
- Drink good quality water
- Take organic supplements
- Sleep well
- Relax – it is OK to do nothing
- Medical checks
Measure your stress levels and take action if needed
|Situation||Stress score||Your score|
|Death of family||100|
|Break up of relationships||65|
|Acknowledgement of high stress levels||65|
|Personal injuries or disease||53|
|Serious feelings about life||50|
|Loss of employment or income||45|
|Sudden change in partners health||44|
|Additional family member||39|
|Serious business adjustments||39|
|Death of a close friend||37|
|Deteriorisation in partners health||35|
|New massive financial responsibility||35|
|Problems with in-laws||29|
|Empty ness syndrome||28|
|Problems at work||23|
|Feelings of failure||22|
|Lack of time feeling||20|
|Total score(take action if scores >170)|
|>350 high stress levels – high risk for immune system related diseases – take action|
|120 – 350 average stress and increased risk for disease – take action|
|<120 normal stress levels and no increase for disease|