Tips and Tricks For Stress Management

Follow These Tips To Stay Sane

Common signs and signals of a physical stress reaction

  • Fatige
  • Nausea
  • Muscle tremors
  • Twitches
  • Chest pain
  • Difficulty breathing
  • Elevated Blood Pressure
  • Rapid heart rate
  • Thirst
  • Headaches
  • Visual difficulties
  • Vomiting
  • Grinding of teeth
  • Weakness
  • Dizziness
  • Profuse sweating
  • Chills
  • Shock symptoms
  • fainting

Common signs and signals of a cognitive stress reaction

  • blaming someone
  • confusion
  • poor attention
  • poor decisions
  • heightened or lowered alertness
  • poor concentration
  • memory problems
  • hyper-vigilance
  • difficulty identifying familiar objects or people
  • increased or decreased awareness of surroundings
  • poor problem solving
  • poor abstract thinking
  • loss of time, place or person orientation
  • disturbed thinking
  • nightmares
  • intrusive images

Common signs and signals of a cognitive stress reaction

  • anxiety
  • grief
  • guilt
  • denial
  • severe panic (rare)
  • emotional shock
  • fear
  • uncertainty
  • loss of emotion control
  • depression
  • inappropriate emotional response
  • apprehension
  • feeling overwhelmed
  • intense anger
  • irritability
  • agitation

Common signs and signals of a behavioral stress reaction

  • change in activity
  • change in speech patterns
  • withdrawal
  • emotional outbursts
  • suspiciousness
  • change in usual communications
  • loss or increase of appetite
  • alcohol consumption
  • inability to rest
  • antisocial acts
  • nonspecific bodily complaints
  • hyper-alert to environment
  • startle reflex intensified
  • pacing
  • erratic movements
  • change in sexual functioning

When in a stressful or difficult time in your life, its important to know how to help yourself and get back on track. Here are some ideas of things you can do. Eventually, you will build your own personalized ideas to add to the list...

Share your stress or worries with friends

It helps to talk to someone about your difficulties in your life. Perhaps a friend, family member, teacher, or counselor can help you see your problem in different light. If they can't, just talking it out will make you feel 10 pounds lighter! If you feel your problem is serious, it would be a good idea to seek out professional help from a therapist, psychiatrist or social worker. Knowing when to ask for help may avoid more serious problems later.

Engage in physical activity

When you are nervous, angry, or upset, it's helpful to release this pressure through exercise or physical activity. Running walking playing tennis, or working in your garden are just some of the activities you might try. Physical exercise will relieve that "up tight" feeling, relax you and turn the frowns into smiles. Remember your body and your mind work together.

Know your limits

If a problem is beyond your control and cont be changed at the moment. Don't fight the situation. Learn to accept what it is for now until time comes when you can change it.

Take care of yourself

You are special and should take care of the body that was given to you. Get enough rest and eat well. If you are irritable and tense from lack of sleep or if you are not eating correctly, you will have less ability to deal with stressful situations. If stress repeatedly keeps you from sleeping, you should consult your doctor for help.

Make time for fun

Schedule time for both work and play. Play is just as important to your well being as work. It is important to take a break from your daily routine to just relax and have fun.

Be Engaged With Others

One way to keep from getting bored, sad and lonely is to go places that are happening. Sitting alone can make you feel frustrated. Instead of feeling sorry for yourself, get involved and be engaged. Offer your services in the neighborhood or volunteer organizations. Help yourself by helping other people. Get involved in the world and the people around you and you will find they will be attracted to you.

Check off your tasks - Be Productive

Trying to take care of everything at once can seem overwhelming. You may not accomplish anything unless you make a list of the tasks you have and check them off one at a time as they are completed, giving priority to the most important ones to do first.

Must you always be right?

Do other people irritate you particularly when they don't do things your way? Try cooperation instead of confrontation. Its better than fighting and always being "right." The give and take on both sides will reduce the tension and make you both feel more comfortable and relaxed.

It's ok to cry

A good cry can be a healthy and bring good relief to your anxiety. And it might even get rid of a headache or other physical consequence of your sadness and tension built up. Remember to take deep breaths.

Create a quiet scene

You cant always run but you can "dream the impossible dream." Think of a country scene, the beautiful beach, a relaxing vacation. It can take you out of the turmoil of a stressful situation. Change the scene by reading a good book or listening to beautiful music to create a sense of peace and tranquility.

Avoid self medication

Although you can use drugs to relieve stress temporarily, drugs do not remove the conditions that caused the stress in the first place. Drugs in fact may be habit forming, to create more stress than they take away.

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