Stress Management
Recognizing Your Sources of Stress

stress relief

Quick Hands-On Stress Relief

Got a minute? Get a massage – a self massage, that is. These moves will relieve tension around your head, neck, shoulders and hands:

The scalp soother. Place thumbs behind your ears and spread fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds

The eye easer. Close your eyes and place your ring finger directly under your eyebrows, near the bridge of your nose. Slowly increase pressure for five seconds, then gently release. Repeat 2-3 times.

The shoulder saver. Place your left hand on the right side of your neck by your shoulder. Press fingers firmly into the muscle while tucking your chin in toward your chest. Exhale and hold for 10 seconds, release, then repeat on the left side.

The palm pleaser. Lace your fingers together, leaving thumbs free. Slowly knead your left thumb into the palm of your right hand for 20-30 seconds. Then repeat on your left hand.


Source: TopHealth

 

The kids are screaming, the bills are due and there’s a pile of work on your desk that's growing at a ridiculously swift pace. It’s undeniable — life is often full of stress. But understanding the types and sources of stress — big and small, short-term and long-term, internal and external — is an important part of stress management. So where does your stress come from?

Two Main Types of Stress

Stress is your body's reaction to the demands of the world, and stressors are events or conditions in your surroundings that may trigger stress. The two main types of stress you face are:

Acute Stress
Also known as the fight-or-flight response, acute stress is your body's immediate reaction to a significant threat, challenge or scare. The acute-stress response is immediate, it's intense, and in certain circumstances, it can be thrilling. Examples of stressors that may cause an acute-stress response are a job interview, a fender bender or an exhilarating ski run.

Chronic Stress
This results from long-term exposure to acute stress. The chronic-stress response is much more subtle than the acute-stress response, but the effects may be longer lasting and more problematic. The stressors that may lead to chronic stress are the nagging, day-to-day life situations that often seem unrelenting. This includes relationship problems, work difficulties and financial woes.

Effective stress management involves identifying and managing both acute and chronic stress.
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Symptoms of Stress

While mild stress can actually be beneficial — it can spur you into action, motivate and energize you — it’s often the buildup of the little things that can really “stress you out.” Persistent stress can lead to many adverse health problems, including:

  • Physical symptoms, such as headache and fatigue
  • Mental symptoms, such as poor concentration
  • Emotional symptoms, such as irritability and depression
  • Social symptoms, such as isolation and resentment
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Know your Stressors

External Exasperations
External stressors are events and situations that happen to you. While you may have control over some of these stressors and how much you let them affect you, there are times when they extend beyond your control. Some examples include:

  • Major life changes. These changes can be positive — a new marriage, a planned pregnancy, a promotion or a new house. Or they can be negative — the death of a loved one or going through a divorce.
  • Environment. These stressors could include a noise disturbance, such as a barking dog, or excessive light, as from a streetlight.
  • Unpredictable events. This category could include an increase in monthly bills, an uninvited houseguest or a pay cut.
  • Family. The occasional spousal spat, a teenager who refuses to cooperate or a nagging mother-in-law can all contribute to stress.
  • Workplace. An overwhelming workload or an impossible boss can add stress.
  • Social. A first date or making a speech to a room full of co-workers can cause anxiety, which often leads to stress.

Internal Irritations
Not all stress stems from things that happen to you. Some of the stress response can be self-induced. Those feelings and thoughts that pop into your head and cause you unrest are known as internal stressors. Examples include:

  • Fears. These can be things, such as a fear of flying or heights, or more subtle apprehensions such as participating in a discussion with a group of strangers at a meeting.
  • Uncertainty. Stemming perhaps from a looming restructuring at the office or waiting for medical test results.
  • Attitude. Having a negative view of the world can be stressful, since you create an unpleasant environment in which to live.
  • Unrealistic expectations. A perfectionist or controlling personality may lead to unnecessarily high stress levels. Overscheduling and not planning ahead can lead to worries.

Stress Can’t Be Avoided
Not a day in your life goes by without encountering a situation or event that may trigger stress. And that’s OK. By identifying and understanding the sources of your stress, you learn to better manage it.
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Source: Mayo Clinic



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