“Its not stress that kills us, it is our reaction to it”
“Concern” Do you find yourself having a lot of concern for things like finances, health, and your family? Perhaps you feel that if you pay a lot of concern to these situations, you can stop bad things from occurring.
However, excessive concern affects the body in several ways. If you are too concerned about a problem or situation, your body and mind go into (overdrive when you concentrate on different life situation.
If you have concerned about your job, family or money, it will affect you live your life including your relationships, appetite, sleep, lifestyle habits, and how you perform at work.
A lot of people who are excessively anxious seek indulge in dangerous lifestyle habits like overeating, smoking, and the uses of drugs.
The symptoms of excessive concern anxiety and release of stress hormones have extreme physical consequences such as:
- Digestive disorders
- The weakening of the immune system
- Muscle tension
- Memory loss
- Coronary artery disease
- Heart attack
Lifestyle changes that can you alleviate excessive concern
While getting overly concerned and worried can affect your body in many ways, there are different options that will help you find peace.
Take charge of your concerns
Devote about 20 minutes every day and concentrate on your problems — and decide to let your problems go after the set out time.
Take out time to relax
There are several relaxation techniques can help reduce anxiety and worries. When you relax, there is an increased flow of blood to the brain, which counteracts the weakening effects of excessive concern. Some relaxation techniques include meditation, listening to soothing music, and yoga.
Isolation or loneliness makes it difficult to manage worry and concern. Staying alone will may you think more and have an unnecessary concern. So socialize, stay around loved ones, and talk to people about your problems. It will help you greatly.
“Stress relief” There are several methods to reduce stress and relax. However, some ways are very powerful than others. While some techniques are extremely hard to learn, others are quite demanding to practice and have negative outcomes that outbalance their effectiveness. Here are proven and effective methods for stress relief
Listen to music (stress relief)
Anytime you feel disturbed by any situation that causes stress, try listening to music that will make you feel relaxed.
Playing relaxing music can help the body to reduce cortisol (a stress hormone) and reduce blood pressure.
Speak to a friend
When you are stressed, why not take a break and speak to a friend or loved ones about any problems you may be facing. A great relationship with your family and friends is vital if you want to live a healthy lifestyle. A familiar and reassuring voice can help you alleviate stress.
Do something you love and enjoy
Yes, we know it might be difficult for you to socialize, especially when you are very busy. However, create time to do the things you love because such activities will make you feel relaxed. You can try gardening, writing, art, or crafts.
Laugh (stress relief)
Laughter is a good stress relief technique. A good laugh will lighten you mentally, lower cortisol, and increase chemicals in the brain (endorphins), which help your mood. You can watch your favorite video or sitcom or talk with someone that can make you smile.
Take deep breathes
This great stress relief technique. Whenever you feel stressed, take a break and concentrate on how you breathe. Close your eyes while you sit up straight. With one hand on your stomach, breathe in slowly through your nose; feel your breath in your abdomen as it goes to your head. Repeat the process and exhale via your mouth.
Worrying is an uneasy feeling that causes you to get too concerned about problems or situations. If you worry excessively, your body and mind go into an overdrive whenever you concentrate on a specific situation constantly.
Excessive worrying causes panic attacks and high anxiety. People who worry excessively experience unrealistic fears, which amplify their worries. People who worry excessively worriers are very sensitive to their environment and they feel threatened by people and things around them. Furthermore, they get anxiety-ridden and seek relief by indulging in unhealthy lifestyle habits like cigarette smoking, overeating, and even using drugs and alcohol.
Worry triggers several health problems, which happens when fight or flight is triggered by anxiety and worrying. The response (flight or fight) makes the nervous system of the body to release cortisol (stress hormone). The hormones increase triglycerides and blood sugar levels which the body use as a fuel. Also, the hormones cause physical reactions including:
- Difficulty swallowing
- Dry mouth
- Fast heartbeat
- Inability to concentrate
- Muscle aches
- Muscle tension
- Nervous energy
- Rapid breathing
When the blood sugar is not utilized for different activities, worry and the release of stress hormones causes serious physical health problems, including:
- Digestive disorders
- Heart failure
- Short-term memory loss
- Muscle tension
- Coronary artery disease
Effective ways to prevent worry
While worrying and anxiety can alter how your body functions, there are a lot of options that can calm your body, mind, and spirit.
Talk to a doctor – Talk with any primary health care physician to get examined.
Exercise daily – Regular exercise can help reduce worry by increasing the function of your immune system
Eat a balanced diet – worrying can make you eat too much or little. Make sure you eat healthy, especially breakfast to help balance your immune system.
Relax – Practice relaxation techniques like meditation and yoga to help reduce worry and stress.
Anxiety or Panic attack most of the times comes all of a sudden, and the duration of the signs or symptoms doesn’t last long (about a few minutes). An anxiety attack is caused by the high secretion of the hormone adrenaline in the body which the brain sends into the bloodstream. An anxiety attack occurs when the stimulation of the sympathetic nervous system is exaggerated.
The symptoms of an anxiety attack are often triggered by obvious things like going for a job interview or when giving a public lecture. And other times, the anxiety attack symptoms come without a warning, you just start feeling that something is wrong.
The most common symptoms of an anxiety attack
- Blood pressure rise
- Heavy heartbeat or heart palpitations
- Pulsating or nagging chest pain
- Shaking and trembling
- Overwhelming strike of panic
- Troubled breathing and choking sensation
- Nausea and/or stomach cramps
- Dizziness and feeling faint
- Numbness, especially in the feet and hands
- Feeling detached and unreal
- Fearing you’re dying
During an anxiety attack or panic attack, most of the above symptoms roll in one after another and sometimes they all occur at once. These symptoms can last for some few seconds to a maximum of about 30 minutes. Though, on the average, the symptoms only last for about ten minutes.
All the above symptoms are the normal response of the sympathetic nervous system when one is really facing some danger. But it becomes abnormal when there’s no danger and there’s nothing to describe the symptoms.
How to cope with an anxiety attack
- Focus on your breathing
- Do a simple stretch
- Drink a glass of ice cold water
- Start moving and
- Face the reality
A stress test is used to detect the working condition of the heart during physical activities. A stress test can be used to detect if there’s any blood flow problem, coronary artery disease or any abnormal heart rhythms within the heart. The heart usually beats harder and faster during activities like jogging and running.
During a stress test, the patient may be instructed to ride a stationary bike or to walk on a treadmill. While this is going on, the blood pressure, heart rhythm and breathing of the patient will be monitored. And sometimes, the patients will be giving a drug that will inflict the same effects of exercise on the heart.
A stress test is usually recommended by a doctor when a patient shows signs or symptoms of coronary artery disease or arrhythmia (abnormal heart rhythm). In addition, a stress test can be used to measure the progress of a treatment, as a guide for treatment decisions. It can also be used to determine the degree of damage to a heart that has already been diagnosed with a heart problem.
Are there any complications of stress test?
Generally speaking, a stress test is a safe procedure with rare complications. But one may experience any of the following risks of complications.
Low Blood pressure – During or immediately after the test, there’s a possibility that the patient blood pressure may drop, thereby, feeling dizzy or probably faint. But this should go away after the stress test.
Arrhythmias (abnormal heart rhythm) – One may also experience an abnormal heart rhythm as a result of the exercise stress test. This also usually stops after the exercise.
Myocardial Infarction (heart attack) – A stress test may possibly cause a heart attack but this is exceedingly very rare.
5 Things you need to do before a stress test
- Don’t eat before a stress test.
- Know and understand the effects of the drugs to take before a stress test
- Avoid any substances that contain caffeine 24 hours before the test.
- Exercise beforehand.
- If diabetic, discuss your medication with your doctor before the test
Agoraphobia is the fear of being in large or unknown public places. This type of phobia is accompanied by panic attacks and anxiety often resulting in an individual’s avoiding public situations that might make escape almost impossible. The most critical case of this condition can confine a person to his or her home, while less critical cases may cause a person to panic when he or she is in an area with few or no places to hide or feel shielded.
While agoraphobic psychology can seem utterly illogic, a person with agoraphobia has reasonable fears that often surface in therapy. A person who experiences intense panic or anxiety at the thought of public situations should consider speaking to a therapist.
Symptoms of agoraphobia
Patients with agoraphobia feel anxious when in an environment that they perceive as unsafe, but they also must cope with anxiety when imagining those situations. This is because agoraphobia includes a fear of embarrassing oneself during social interactions. The thought of having a panic attack that would draw attention is enough to make those with agoraphobia avoid any impetuous situations.
A person with agoraphobia would fear
- Being alone
- Being in crowded places, open spaces, or even small spaces.
- Losing control in a public place
- People staring at them
The major fear is of being in a situation where help or escape would be impossible if any sort of danger arises.
Other symptoms include Detachment from others, Helplessness, agitation, loss of control, and a feeling that an environment is not safe.
Some Physical symptoms can also occur, such as constant chest pain, dizziness, sweating, shivering, stomach pain, nausea, and diarrhea.
Treatment for agoraphobia
The following are some of the steps that can be taken:
- Learn more about your condition by educating yourself
- Make possible lifestyle changes, and come up with self-help techniques that can help relieve symptoms.
- If possible enroll yourself in a guided self-help programme.
- Get more intensive treatments which have been made available such as cognitive behavioral therapy (CBT)
Your Lifestyle changes may include regular exercise, avoiding alcohol, eating more healthily, avoiding hard drugs, and drinks containing caffeine, such as tea, coffee, and cola.
Some Self-help styles that can help during a panic attack may include staying where you are, focusing on something that is non-threatening and taking deep breaths. If all the above attempts to treat agoraphobia fail, your doctor may suggest that you contact a therapist and begin series of counseling programme.
OCD – OBSESSIVE COMPULSIVE DISORDER
Obsessive Compulsive Disorder or OCD is a chronic and long-lasting disorder that causes one to have reoccurring, sensations (obsessions) or uncontrollable thoughts that drives an individual to do an action repetitively (compulsions).
The (repetitive behaviors like hand washing or cleaning drastically interferes with the social interactions and daily activities of an individual.
OCD or Obsessive Compulsive Disorder Symptoms
People with this disorder may display signs of compulsions, obsessions, or both. The symptoms or signs interfere with every facet of life including personal relationship, activities in school and at work.
OCD and Obsessions?
Obsessions are urges or repeated thoughts that cause nervousness and angst. The general symptoms include:
- The fear of disease or contamination
- Unwanted or forbidden thoughts including religion sex, and harm
- Violent thoughts towards yourself and others
- The need to always put things in perfect or symmetrical order
What are Compulsions?
A Compulsion drives an individual with obsessive-compulsive disorder to carry out repetitive behaviors in response to a compulsive thought.
Some compulsive behaviors include:
- Unnecessary hand washing or cleaning
- Placing things in a precise way
- Checking on things repeatedly
- Compulsive counting
Not all of these behaviors are compulsions. However, an individual with obsessive-compulsive disorder generally:
- Can’t control excessive behaviors or thoughts
- Spends more than an hour each day on these behaviors and thoughts
- Do not derive pleasure when performing such behaviors
Experiences major problems in their everyday life as a result of these excessive thoughts or behaviors
Obsessive Compulsive Disorder affects children, adolescent, and adults globally. The causes of the disorder are unknown, however, some risk factors are
- Brain Functioning and Structure
Studies have indicated a disparity in the subcortical structures and frontal cortex of patient’s brain. The research also shows a connection between the abnormalities in specific areas of the sufferer’s brain and the symptoms of OCD, however, such connection is not comprehensive as Research is still in progress.
People have suffered sexual or physical abuse or other ordeals in their childhood are at risk of developing OCD.
Family studies have indicated that people with relatives who have an obsessive-compulsive disorder are also at risk of developing OCD
OCD is treated with psychotherapy and medication. Even though some patients respond to medications and treatments, some patients still experience the symptoms.
Some medications like Serotonin reuptake and selective serotonin reuptake inhibitors (fluvoxamine, fluoxetine, sertraline) are used to reduce the symptoms of OCD.
Depression and stress
Depression is a widespread medical condition that negatively affects how you think, act, and feel. Depression brings about feelings of dejection and lethargy. The ailment also causes physical and emotional health issues, which decreases the overall functionality of an individual at home and at work.
What causes depression?
Many factors contribute to the emergence of depression, such as hormonal imbalance, head injury, hormonegenetic characteristics, pulmonary diseases, medical illnesses, grief, stress, and the abuse of drugs. These factors can alter the brain’s chemistry, which leads to the diverse symptoms of depression and other related conditions.
Symptoms of depression
Depression particularly affects your behaviors, emotions, thoughts, and your physical health. If you have these symptoms for more than two weeks, then you have depression. Some symptoms include:
- You feel weak and tired every day.
- You feel guilty or worthless every day.
- You find it difficult to focus, make decisions, and remember details.
- Difficulty sleeping (insomnia) or excessive sleeping (hypersomnia)
- You have no interest in many activities
- You think about suicide or death
- slowed speech and movement
- Weight gain or loss of weight.
Generally, healthy people experience some of these symptoms occasionally, thus, the occurrence of just one of the many symptoms does not indicate depression. When medical professionals examine a patient suffering from depression, they basically look for several signs and symptoms occurring frequently for two or three weeks, and how it affects the individual.
Thankfully, it is treatable. There are a lot of methods for treating depression. However, it depends on the symptoms, characteristics of the individual. Medical professionals recommend some of the following treatments.
The use of antidepressants may reduce your stress when used within two weeks. The patient may not experience complete recovery until after 2 to 3 months. Furthermore, if there is no improvement after some weeks, the psychiatrist can change the dose or the antidepressant entirely.
Psychotherapy is used for treating mild to moderate depression.The psychiatrist makes use of psychotherapy along with other medications like antidepressants. Interpersonal therapy and Cognitive Behavioral Therapy are the major forms of psychotherapy for treating. CBT is delivered during a session with a qualified therapist.
Interpersonal therapy assists depression patients to pinpoint emotional issues affecting their communication and relationships and how these problems affect mood and behavior.
Aerobic exercise also helps reduce the symptoms of mild depression as it stimulates the neurotransmitter norepinephrine and increases the levels of endorphin. A healthy diet and quality rest can also helping. Depression is a medical illness and there are ways to manage it. Talk to your doctor if you are experiencing any symptoms and request an exhaustive evaluation.
WHAT IS ANXIETY?
“What is anxiety” It is a disorder that causes uneasiness, fright, apprehension, and worries. Also, anxiety can be well-defined as an emotion branded by a feeling of tension, troubled thoughts and bodily changes like increased blood pressure. Anxiety has been in existence with humans from creation, but age and time have differentiated the anxiety experienced by people.
At the beginning of time, the appearance of animals such as predators and other similar dangers triggered a body-alarm which is manifested in the form of increased heartbeats, sweating, and amplified sensitivity to environments.
A rush of adrenaline in response to dangers or threats caused these reactions. The adrenaline prepares human to physically confront or bolt any threats. Presently, running away from large beasts and looming danger is a less pressing concern. Anxiety now revolves around work, money, family, life, healthiness and other crucial issues that demand one’s attention.
What is anxiety in detail?
Anxiety is mostly triggered by stress and everything surrounding one’s life. Also, anxiety could be prompted by a person telling himself the worst will happen. However, general causes of anxiety include
- Panic disorder
- Palpitations and dizziness,
- Stress disorders and Phobic disorders
- Shortness of breath.
Symptoms of anxiety include stress, restlessness, and the inability to stop worrying.
Other symptoms include
- Behavioral: irritability or hypervigilance
- Whole body: restlessness, fatigue, or sweating
- Cognitive: unwanted thoughts or racing thoughts
The Treatment of anxiety relates to the cause(s) of the anxiety. Most times, treatments consist of a combination of psychotherapy, behavioral therapy, and medication. Though, the majority of anxious people usually prefer to use immediate cure which includes drinking alcohol and usage of hard substances. However, these prescriptions mostly eradicate the effect momentarily and using these substances excessively can damage the body system. In conclusion, less worry and positivity will go a long way to cure anxiety.
Anxiety and stress
Contrary to popular belief, there is a difference between stress and anxiety. Stress comes from the pressures we feel in life, as we are pushed by work or any other task that puts undue pressure on our minds and body, adrenaline is released, extended stay of the hormone causes depression, a rise in the blood pressure and other negative changes and effects. One of these negative effects is anxiety.
With anxiety, fear overcomes all emotions accompanied by worry and apprehension, making a person a recluse and a bagful of jitters. Other symptoms are chest pains, dizziness, and shortness of breath and panic attacks. Stress is caused by an existing stress-causing factor or stressor. Anxiety is stress that continues after that stressor is gone. Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or even anxious. What is stressful to one person is not necessarily stressful to another.
Anxiety and pressure
Anxiety is a feeling of apprehension or fear and is almost always accompanied by feelings of impending doom. The source of this uneasiness is not always known or recognized, which can add to the distress you feel.
Stress is the way our bodies and minds react to something which upsets our normal balance in life; an example of stress is the response we feel when we are frightened or threatened. During stressful events our adrenal glands release adrenaline, a hormone which activates our body’s defense mechanisms causing our hearts to pound, blood pressure to rise, muscles to tense, and the pupils of our eyes to dilate.
Stress definition and healthcare
“Stress definition” There are three obsessive behaviors that you are likely to be engaging in that impeded your healing process and stop you from enjoying a stress-free life. Recognizing these barriers can be a great first step toward getting rid of the problems that go with being too stressed. The first is obsessive negativity. When you are obsessively negative, it means that you
like “I can’t do this!” or “No one understands!” or “Nothing ever works!”, for example. You may be doing this unconsciously, but essentially you have what’s known as a “sour grapes” attitude, and it holds you back from knowing what it’s like to view life from a positive lens and enjoy the beauty in yourself and people around you! There’s a whole world out there for you…with happiness and positive thinking.
Stress definition and pitfalls
Then you have obsessive perfectionism. When you engage in obsessive perfectionism, you are centered on trying to do everything “just so” to the point of driving yourself into an anxious state of being. You may find yourself making statements such as, “I have to do this right, or I’ll be a failure!” or “If I am not precise, people will be mad at me!” Again, this behavior may be totally under the threshold of your awareness, but it interferes greatly with your ability to enjoy things without feeling “uptight” and “stressed.” The stress definition and all other informations you will find in my brand new ebook.
Finally there is obsessive analysis. When you are obsessed about analyzing things, you find yourself wanting to re-hash a task or an issue over and over again. For instance, you might find yourself making statements such as, “I need to look this over, study it, set the stress definition and know it inside and out…or else I can’t relax!” or “If I relax and let things go without looking them over repeatedly, things go wrong!”
“Stress balls” We’re living in very trying and difficult times and things don’t seem to be getting any easier. Sometimes life can seem terribly painful and unfair, yet somehow we manage to struggle on, day after day, hoping and praying that things will soon get better.
But day by day the world is becoming a crazier and more uncertain place to live in, not to mention stressful. Nothing seems safe anymore. Millions of people are in record levels of debt. Many are losing their jobs, their homes, their health and sometimes even their sanity. Worry, depression and anxiety seem to have become a way of life for way too many people.
Stress balls – small thing big effect!
We seem to have entered the Age of Anxiety. In fact, in 2002, the cover of Time magazine proclaimed this loud and clear on one of their covers as the featured story in that issue. The constant stress and uncertainties of living in the 21st century have certainly taken their toll, and as a result many of us seem to live a life of constant fear and worry. This small stress balls can help out, just give a try.
When the terrorist attacks happened on September 11, this constant stress and worry seemed to just be magnified. In fact, many people even now four years later report they are still scared that something of that magnitude could happen again – perhaps closer to them. Turn on the news or open up a newspaper and we are bombarded with disturbing images and stories. We begin to wonder if we are safe anywhere. In this, the information age, never before have we had so much access to so much data.
Anti stress balls to shut down yourself
The economy is another stressor. Our country is in debt and so are many Americans. Soaring gas prices, outrageous housing costs, even the cost of food has sent many Americans to work in jobs that are unsatisfying and tedious. They work these jobs because they need a paycheck. You can get your anti stress balls now. Just click on the picture on the right side. (It ist the amazon bestseller!!!)
Missing the verry important stress management
It seems like you hear it all the time from nearly every one you know – ―I‘m SO stressed out!‖ Pressures abound in this world today. Those pressures cause stress and anxiety, and often we are ill-equipped to deal with those stressors that trigger anxiety and other feelings that can make us sick. Literally, sick.
The statistics are staggering. One in every eight Americans age 18-54 suffers from an anxiety disorder. This totals over 19 million people! Research conducted by the National Institute of Mental Health has shown that anxiety disorders are the number one mental health problem among American women and are second only to alcohol and drug abuse by men.
Stress management is indispensable!
Women suffer from anxiety and stress almost twice as much as men. Anxiety disorders are the most common mental illness in America, surpassing even depression in numbers. Anxiety is the most common mental health issue facing adults over 65 years of age. Anxiety disorders cost the U.S. $46.6 billion annually. Anxiety sufferers see an average of five doctors before being successfully diagnosed.
Unfortunately, stress and anxiety go hand in hand. In fact, one of the major symptoms of stress is anxiety. And stress accounts for 80 percent of all illnesses either directly or indirectly. In fact, stress is more dangerous than we thought without to have some stress management strategies. You’ve probably heard that it can raise your blood pressure, increasing the likelihood of a stroke in the distant future, but recently a health insurance brochure claimed that 90 percent of visits to a primary care physician were stress-related disorders.
STRESS LESS EBOOK – WHAT OUR CLIENTS SAY
Stress for me has never been something that I got once in a blue moon; it has always been an everyday occurrence even over the slightest things such as forgetting to buy milk, taking a wrong turn when out driving or just a bad hair day. I could see what I referred to as the ‘ugly me’ when I got bogged down, however didn’t know how to change it. I broke down in the end to a friend of mine who recommended this book. I can’t thank her or the tips in this book enough for helping me to practically deal with the stresses that were destroying my life.Andreas M.
Starting university was a big step for me. I had never been as gifted as others and had to work hard to achieve everything I have got. Unfortunately I found myself on a vicious cycle of getting a mass amount of work with deadlines looming closer by the day, getting stressed, nervousness and then being unable to clear my mind enough to complete the tasks given to me. If it wasn’t for this book I would definitely have given up Uni, but instead I am happy to say I was able to knuckle down, get my work done and the future is finally looking bright.Anabel I.
I have had problems controlling my stress levels since my teens but back then the answer to stressful times was often tablets. Not wanting to rely on them for the rest of my life I wanted to find an alternative and in this book I found it. Thank you for showing me that some things are just not worth getting stressed about. There are things in life that can’t be changed no matter how stressed I get, so I have learned thanks to the tips inside that I truly can be a better me without medication.James F.
Unfortunately the option of reversing back to my carefree childhood wasn’t an option but the stresses of being an adult with a mortgage, kids, a full time job and a poorly husband really was proving difficult to cope with. I often found myself clenching my fists so tight I left marks on my hands and biting at my family when things got too much. I’m so glad that I came across this book; it’s genuinely helped me to not reduce the stress in my life but cope with it in a different way.Lily
All of the useful information in this book has been great for getting me through my exams this year. I don’t think I would have coped with all the assignments without being able to get my stress levels and panic under control. Thank you so much for helping me to reach for the stars without melting down with each assignment and exam that came my way. I can’t thank you enough.Oscar B.
After the death of husband I genuinely didn’t know how I would cope without him. Grief really took its toll on us all, but for me the stress levels and depression got so much that I ended up seeking help from my doctor which came in the form of medication. After a year or so of trying to come off the medication I noticed my stress levels and depression kept returning. I needed a solution that didn’t come in pill form. A friend of mine recommended this book and I used it while reducing my medication dose. The reductions in dose were a lot easier to cope with thanks to having a good few tips that I could use for life.Ana B.