The Science of Stress

How does stress harm both the body and the mind?

For many years now, medical doctors have been warning people of the dangers of poor stress management.

Many people still believe that stress doesn't affect the body and it's "just a state of mind." What the majority of stressed individuals do not know is that the body's natural stress response is mainly a physiological event.

This means that the effects of stress have never been limited to our minds. When a person is stressed, the whole body experiences it, too. So the idea that stress is essentially harmless because it's somehow limited to our imagination is actually a dangerous belief.

Why? Because a person who experiences chronic stress for many, many years has a much higher risk of making health conditions such as high blood pressure worse. So if you want to be physically healthier, you have to understand how stress actually affects the body.

How does stress come about?

The modern stress model gives us a simple and clear explanation of how physiological stress is roused:

1st Phase: Mental and Emotional Triggers are Engaged. A person perceives an event, situation, action or idea as negative and stressful.

2nd Phase: Psychological Stress Engaged. If a person does not release their emotions and negative thinking, the present situation causes psychological stress.

3rd Phase: Physiological Stress or "Fight or Flight" Response. Unmitigated psychological stress often leads to actual, physiological stress.

When the instinctual "fight or flight" response comes into play, a person feels an immediate surge of adrenaline, which temporarily increases a person's speed, strength and stamina.

A person's breathing rate and pulse rate also increase in preparation for sudden, intense physical activity (e.g. running away from a real, physical danger).

Stress normally abates when the perceived threat or danger finally passes. Thousands of years ago, the instinctual "fight or flight" response was extremely useful for our hunter-gatherer ancestors as they had to battle wild animals, and each other, in pre-modern society.

Scientists believe that the stress adaptation came about because our ancestors were almost always exposed to threatening or dangerous situations.

What are the signs that a person is experiencing stress?

Below are some common physical symptoms that a person is experiencing stress:

1. Inexplicable exhaustion or fatigue
2. Acute headaches that have a tendency to disrupt work or chores at home
3. Shallow chest breathing
4. Increased heart rate even when the person is not performing strenuous or challenging physical activities
5. Minor muscular pain
6. Twitches
7. Facial tics
8. Hand and arm tremors
9. A general feeling of nervousness and anxiety
10. Insomnia
11. Oversleeping
12. Inexplicable perspiring of the hands and feet
13. Turning to different substances such as caffeine, alcohol, nicotine and even recreational drugs

The list of symptoms doesn't stop there. Here is a breakdown of the mental symptoms associated with moderate to extreme stress:

1. Short temper
2. Feeling angry all the time
3. Inexplicable mood swings
4. Feeling of isolation and helplessness
5. Short term memory problems
6. General decrease in work productivity
7. Lowered sexual desire
8. Distracted thinking

The psychological signs of stress often manifest when a person has been under stress for a long period of time. These signs come about because the mind is trying to escape the stressful situation however it can.

This is one of the main reasons why stressed individuals are often less productive in the office.

Their minds are so sick of the prolonged stress response that their own thought patterns are preventing them from focusing on the things they have to do.

The same thing happens to university students who are overwhelmed with the nature and volume of work they have to complete to pass different course subjects.

How severe are stress-related symptoms in the general population?

In the United States alone, it is estimated that 90% of all physician visits are associated with symptoms related to chronic stress. It has also been estimated that on a monthly basis, 400 million people take medication to ease these symptoms.

Of course, we know now that medicating a stress-related symptom is a futile effort because you're not addressing the main cause of the symptom - you're just padding the symptom itself.

Now, it should be noted that the symptoms we discussed earlier may also be genuine signs of other health conditions (and not just stress). Consulting with your physician is still your best option if you experience symptoms such as racing heart rate or persistent headaches.

http://ezinearticles.com/?The-Science-of-Stress&id=9370368

The World Is a Stage

Occasionally I watch various TV shows where people display their talents. Inside each person was a level of nervousness. Sadly, I felt that some were judged by the way they looked before they even displayed their talent. Not every show displayed this, but there were some.

It is sad that some of those who went on stage were being judged by their age, nationality, the clothes they wore or the size they were. My heart sank! Now that person on stage had to knock down all of the preconceived notions that everyone had placed on them. Our society needs to teach each generation that it is NOT okay to judge anyone! There are a lot of people who do not judge others as well. I am a person who believes that actions speak so much louder than words. The point to this article is to somehow help those who struggle to fit in and for those who spend most of their time alone rather than to be judged by a somewhat cruel world. Being judged happens daily in life! Often times in our school and work environment.

How disheartening to think that a young lady with the voice of an angel might be tossed aside because of her size. The young man who practiced his musical instrument tirelessly might be tossed aside because he walked on stage with a limp. The teenagers might be tossed aside because of their attire and braces. And the judgments go on...

Each one of those children, our children, society's children, is struggling. They struggle to belong, to fit in and to be accepted. As if whatever they have going on in their life might not be hard enough, they now have an added burden of seeking your approval of them based on the way they look. How selfish!

As a society we worry about things such as suicide, drinking, and drugs. Did some give up on trying to fit in? Were the judgments too harsh?

Imagine for a moment, the quietness and peacefulness as the person is onstage. Imagine accepting that person the way they are. They are perfect the way they are! You sit in love, not judgement, with no expectations. Make that person feel that love, that acceptance, it will help them go further than they ever imagined. This is simply one soul to another, do not nit-pick at someone and don't pass on your insecurities and your jealousy onto someone else.

Our world is full of lost souls who are trying so hard to fit in. Their life is made harder by those with self-inflated egos who cast judgement onto them or by someone who is so insecure in themselves that they pass on harsh judgments of others to cover-up their own jealousy. The bottom line is, no one is better than anyone else.

I ask you these questions: If you were onstage, would you want the world to judge you? Do you think there would be ANY preconceived opinions of you? How does it feel to be judged?

The scars we bare is our success in living through something, it should not be our downfall by the harsh judgement of others who know nothing of our story. Open your hearts and release ALL judgement.

http://ezinearticles.com/?The-World-Is-a-Stage&id=9362700

How to Stay Cool Under Pressure

How to keep cool under pressure: Handling anger, nervousness, fear & indecision

Most of us experience some level of stress in life. How we handle stressful situations can make the difference between being assertive versus reactive, and poised versus frazzled. When under pressure, the most important thing to keep in mind is to keep your cool. Here are some quick tips:

1. If you feel angry and upset with someone

, before you say something you might later regret, take a deep breath and count slowly to ten. In most circumstances, by the time you reach ten, you would have figured out a better way of communicating the issue, so that you can reduce, instead of escalate the problem. If you're still upset after counting to ten, take a time out if possible, and revisit the issue after you calm down.

2. If you feel nervous and anxious, put cold water on your face, which triggers the mammalian diving reflex and immediately slows the heart rate between ten to twenty-five percent. It's also helpful to get fresh air and take deep breaths from the diaphragm. Avoid caffeinated beverages which can stimulate your nervousness (1)(2)(3).

3. If you feel fearful, depressed, or discouraged, try intense aerobic exercises. Energize yourself. The way we use our body affects greatly the way we feel. As the saying goes - motion dictates emotion. As you experience the vitality of your body, your confidence will also grow (3)(4).

For more in-depth information on reducing or eliminating over fifteen types of negative attitudes and feelings, see my book (click on title): "How to Let Go of Negative Thoughts and Emotions.”

4. If you feel overwhelmed, confused, stuck, or uninspired, go outdoors and clear your head.

Go into nature and surround yourself in colors of green and blue, which have a calming effect (5)(6)(7). Find a panoramic view and look out into the distance. Walk. Take deep breaths. Empty your mind. Come back with a fresh perspective.

5. If you feel uncertain or indecisive, do a cost-benefit analysis. For example, if you’re having trouble deciding between staying at your current job or leaving, put each choice on a piece of paper with a line down the middle. With each option, list all the pros on one side, and the cons on the other side. If you like, score on a scale of 1 to 5 each pro and con item on the lists to weigh their relative importance. As you do so, the most logical decision will often emerge.

However, if you still feel uneasy after making a logical choice, put the analysis away and sit with the decision for a while. Go for a walk as recommended in tip #4 above. A good decision, especially an important one, should allow you to feel more at peace. 

https://www.psychologytoday.com/blog/communication-success/201308/how-stay-cool-under-pressure 

7 Ways To Boost Your Self Esteem Quickly

           

Low self esteem can trip you up just when you need your self esteem is be at its best. These 7 tips will help you feel better about yourself quickly:

1) Think back to when you did something new for the first time.

Learning something new is often accompanied by feelings of nervousness, lack of self belief and high stress levels, all of which are necessary parts of the learning process. The next time you feel under-confident, remembering this will remind you that it's perfectly normal - you're just learning!

2) Do something you have been putting off.

Like writing or calling a friend, cleaning the house, tidying the garden, fixing the car, organizing the bills, making a tasty and healthy meal - anything that involved you making a decision, then following through!

3) Do something you are good at.

Examples? How about swimming, running, dancing, cooking, gardening, climbing, painting, writing... If possible, it should be something that holds your attention and requires enough focus to get you into that state of 'flow' where you forget about everything else. You will feel more competent, accomplished and capable afterwards, great antidotes to low self esteem!

And while you're at it, seriously consider doing something like this at least once a week. People who experience 'flow' regularly seem to be happier and healthier.

4) Stop thinking about yourself!

I know this sounds strange, but low self esteem is often accompanied by too much focus on the self. Doing something that absorbs you and holds your attention can quickly make you feel better.

5) Get seriously relaxed.

If you are feeling low, anxious or lacking in confidence, the first thing to do is to stop thinking and relax properly. Some people do this by exercising, others by involving themselves in something that occupies their mind. However, being able to relax yourself when you want is a fantastic life skill and so practicing self hypnosis, meditation, or a physically-based relaxation technique such as Tai Chi can be incredibly useful.

When you are properly relaxed, your brain is less emotional and your memory for good events works better. A great 'rescue remedy'!

6) Remember all the things you have achieved.

This can be difficult at first, but after a while, you'll develop a handy mental list of self-esteem boosting memories. And if you're thinking "But I've never achieved anything", I'm not talking about climbing Everest here.

Things like passing your driving test (despite being nervous), passing exams (despite doubting that you would), playing team sport, getting fit (even if you let it slip later), saving money for something, trying to help someone (even if it didn't work) and so on.

7) Remember that you could be wrong!

If you are feeling bad about yourself, remember that the way you feel affects your thoughts, memory and behavior. So when you feel bad, you will only remember the bad times, and will tend to be pessimistic about yourself. This is where the tip 'Get Seriously Relaxed' comes in!

Summary

Once you have tried out a few of these, consider making them a permanent part of your life. For most people, good self esteem is not just a happy accident, it's a result of the way they think and the things they do from day to day. Good Luck!

http://www.self-confidence.co.uk/articles/7-ways-to-boost-your-self-esteem-quickly/