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METHODS
Signs and symptoms of stress:
Emotional moodiness; irritability or short temper; agitation, unable to relax or keep still, feeling overwhelmed; a sense of loneliness and isolation; depression or general unhappiness; physical; tightness in muscles; aches and pains; headaches, trembling, sweating; nausea, dizziness; chest pain, rapid heartbeat; loss of appetite; lack of sleep, dreams, nightmares; behavioral; eating more or less; sleeping too much or too little; isolating yourself from others; procrastinating or neglecting responsibilities; using alcohol, cigarettes, or drugs to relax; nervous habits (e.g. nail biting, pacing).
These signs and symptoms of stress can also be effects by other psychological and medical obstacles. If you experience any of these, it is vital to see your doctor—as they can help you determine whether or not your symptoms are stress-related.
Causes of stress
The situations and pressures that affect stress are known as stressors. There are two types of stressors:
external (where outside forces act on us)
internal (self-generated, we have some control over it).
External causes of stress
Major life changes; work; relationship difficulties; financial problems; being too busy; children and family.
Internal causes of stress (self-generated)
Not having the ability to accept uncertainty; hesitation; negative self-talk; no realistic expectations; perfectionism; lack of assertiveness.
How to manage stress?
Managing stress is about making a plan to be able to cope effectively with daily pressures. The ultimate goal is to strike a balance between life, work, relationships, relaxation, and fun. By doing this you are more able to deal with daily stress triggers and meet these challenges head-on.
Some strategies that can help you look after your mind and body, and in turn help you to better control behaviors that result from too much stress include:
Your body
know your stress triggers
recognize early warning signs and symptoms and act on them to reduce stress
practice relaxation techniques or meditation
eat a well-balanced, healthy diet
do exercise regularly—aim for at least 30 minutes every day
get enough sleep—aim for around 8 hours every night.
Your thinking
try to worry less about things you can not control, and make plans for dealing with the things you can control
set small, manageable, and achievable goals
apply problem-solving techniques—identifying the problem, clarifying its nature, and mapping out options for dealing with it
choose to have a positive attitude
think positively about yourself and your achievements
take time out to visualize a calm and peaceful place
compete against yourself, not those around you, and aim for your personal best
develop, keep and use your sense of humor.
Your behaviors
Plan and prepare ahead to allow enough time to get tasks done
Use to-do listings and set priorities to help you achieve your goals
Be open and honest with people, rather than hiding your thoughts and feelings
Seek guidance and support when you are feeling stressed
Create a balanced lifestyle for yourself and enable time for recreation and relaxation
give a reward yourself when you reach your achievements and goals
limit your intake of alcohol, caffeine, and other drugs.
How to overcome stress?
Stress also negatively affects the physiological state - we do not have enough strength for anything. Therefore, after identifying the problem, you need to "increase your survival", gain the strength to act.
Establish a sleep routine. Get into a rhythm - go to bed at the same time for several days.
Watch your diet. Cook on weekends for the whole week, think in advance what you will buy in the cafeteria - make it so that you just eat the right food at the right time, and not waste energy on making decisions. If the body is under stress, thinking about what to cook or buy right now can trigger a hormonal surge.
Start taking vitamins (consult your doctor).
Add a physical activity. During stress, cortisol builds up in the body, which harms vascular tone. Exercise to get rid of it. At this stage, you don't need a gym, just a brisk walk to work or exercise in the morning.
Take a few days off.
Having dealt with the physical condition and having accumulated a little strength, you need to move on to the next stage. To recover emotionally, first of all, fill your life with something interesting - make an appointment with friends, attend cultural events, go in for sports, take more walks.
Identify the source of the problem and look for a way out of the situation. For example, if you are annoyed by poor organization of work, adjust the process and show you how to organize it by yourself. It might be worth updating your resume and looking for a new job, or trying to move to another position within your company.
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