"Stress Mitigating ways to Overcome Stress and Get Back into the Flow"

“The greatest weapon against stress is our ability to choose one thought over another....”

Stress and anxiety are common experiences for most people. In fact, 70% of adults in the world say they feel stress or anxiety daily.

Learning how to overcome stress is really about learning to live in the flow, so that you develop long term habits that allow you to navigate whatever arises in the future effortlessly as well.

TIPS FOR MANAGING STRESS

               There are many healthy ways to relieve stress. Multiple methods can also be used together. This can help people relieve stress that affects them at different levels, like physically and emotionally.

           When deciding how to manage stress, it is important to make sure your method is healthy and will work long-term. For example, eating comfort food may help someone feel better in the short term. But if eating comfort food becomes a primary method for dealing with stress, their health can be affected. This may result in another potential stress or, poor physical health. 

Here are a few lifestyle choices you can take to manage or prevent the feeling of being overwhelmed.

1. MEDITATION 

            Close your eyes and think of something positive. Giving yourself a mental break in all of your current stressful madness can have powerful effects. Pair this with some light yoga to take in all of the relaxation you can muster. This will ease your muscles in your back, neck, chest and other locations on your body. A few minutes of practice per day can help ease anxiety. 

It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds. 

2. BREATHE DEEPLY

• Mental stress activates your sympathetic nervous system, signaling your body to go into "fight-or-flight" mode.

• During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels.

• Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.

• There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration.

"Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth".

• This can be done wherever you are - behind your desk, while driving your car, in the middle of a busy coffee shop at morning rush hour, when your child is throwing an epic temper tantrum in the middle of a toy aisle.

• When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel more peaceful.

3. LISTEN TO SOOTHING MUSIC

• Whether you enjoy classical Beethoven or today's most popular rap artist, play some music to soothe you. 

• Music is an ultimate cure-all to relieve stress, inhibiting cortisol and epinephrine (the stress hormones) and other factors that produce stress responses in your body. 

• Having surgery or feeling nervous about a class presentation? Listen to your favorite music to help clear your mind.

• Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety.

• “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece”. 

• You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs!.

4. TAKE A YOGA CLASS

• Yoga has become a popular method of stress relief and exercise among all age groups. 

• when we doing yoga regularly our mind will became fresh and calm.

• Yoga primarily does this by increasing body and breath awareness. 

• Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety.

• In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response. 

5. EXERCISE

• Exercise is one of the most important things you can do to combat stress. 

• It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

• You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress.

•  You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.

The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don't exercise.

There are a few reasons behind this:

Stress hormones: Exercise lowers your body's stress hormones- such as cortisol-in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental well being.Try to practice exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.

6. LAUGHTER

• It's true that laughter is the best medicine. 

• If you're having a particularly trying day, schedule a lunch date with your best friend who always makes you laugh with her quirky jokes. 

• Spending time with loved ones goes a long way in your battle against stress. 

• Watch a comedic movie or television show. 

• Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile. Your stress and fatigue will be gone.

A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. 

7. REGULATE YOUR DIET

                 If you eat cheeseburgers, pizza, drink soda and consume chocolate-chip cookies on a regular basis, chances are that you do not feel your best. Add healthy fresh vegetables and fruits in your diet. Several supplements promote stress and anxiety reduction. 

Here is a brief overview of some of the most common ones:

• Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects.

• Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.

• Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it's effective.

• Green tea: Green tea contains many polyphenol antioxidants which provide health benefits. It may lower stress and anxiety by increasing serotonin levels.

• Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.

• Kava kava: Kava kava is a psychoactive member of the pepper family. Long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat mild stress and anxiety.

Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.

8. REDUCE YOUR CAFFEINE INTAKE

• Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. 

• High doses can increase anxiety.

• People have different thresholds for how much caffeine they can tolerate.

• If you notice that caffeine makes you jittery or anxious, consider cutting back. 

• Although many studies shows that coffee can be healthy in moderation, it's not for everyone. In general, five or fewer cups per day is considered a moderate amount.

9. SPEND TIME WITH FAMILY AND FRIENDS

• Spend splendid time with your friends and family make your world very beautiful. 

• At that time while spend time with your kids and loved one makes your life fulfilled and feel reduced stress.

• One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called "tend and befriend," and is the opposite of the fight-or-flight response. 

• Social support from friends and family can help you get through stressful times.

• Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.

10. REACH OUT

• Your social network is one of your best tools for handling stress. 

• Talk to others -- preferably face to face, or at least on the phone. Share what's going on. 

• You can get a fresh perspective while keeping your connection strong.

11. CHEW GUM

               When you're chewing gum, your focus could be on the physical act of chewing the piece of gum. So, stock up on your favorite wintergreen, spearmint or classic bubble gum and chew to your heart's content. Your cortisol levels will decrease, and so will your stress.

12. WRITE

           Keep a journal by your bedside or in your desk at work. Write down your thoughts and feelings each time you are stressed. Writing is wonderful therapy. Start a gratitude journal or place one piece of paper in a jar every day for a year. Write about what you are thankful for. Realizing your blessings, even the small ones, can help you overcome stress.

13. TAKE A NAP

                  Grab a blanket and take a nap in your favorite spot. While you sleep, the stress will melt away from your mind - and so will your high cortisol levels. Also, getting enough sleep at night (at least your due diligence of eight hours) will help you feel ready to tackle the upcoming day.

14. QUALITY TIME WITH YOUR PET

• There's nothing like the unconditional love of a pet to receive stress. 

• Spend some time with your favorite furry friend. 

• Cuddle with your cat or take your dog for a walk. 

• Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood.

15. LIGHT A CANDLE AND TAKE A BUBBLE BATH

• Take 30 minutes or so to yourself and take a bubble bath. Or, if  you're not into that, take a long, warm shower. 

• Hot water bath will reduce stress and giving relaxation.

• Massage your body with herbal oil and spa also reduce stress. 

• You may even want to light a candle or tend to breathe in some relaxing essential oils.

• Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety.

• Some scents are especially soothing.

Here are some of the most calming scents:

• Lavender

• Rose

• Vetiver

• Bergamot

• Roman chamomile

• Neroli

• Frankincense

• Sandalwood 

• Ylang ylang 

• Orange or orange blossom 

• Geranium

Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep.

16. TALKING

        Talking to family, friends, work colleagues, and your boss about your thoughts and worries will help you "let off steam." You may be comforted to find that you are "not the only one." You may even find there is an easy solution that you had not thought of. 

17. CUDDLE
      Cuddling, kissing, hugging and sex can all help relieve stress. Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress.

18. CREATE STRUCTURED TO-DO LIST

• Plan out your week with to-do lists and allot time per day to effectively manage your time. 

• Give yourself realistic deadlines and try to adhere to them. This will make your accountable and avoid procrastination. 

• On the opposite end of the spectrum, it will also ensure that you aren't doing too much. 

• Learn to balance your time for personal and professional duties. Build in relaxation time.

19. TUNE IN TO YOUR BODY

• Mentally scan your body to get a sense of how stress affects it each day. 

• Lie on your back, or sit with your feet on the floor. 

• Start at your toes and work your way up to your scalp, noticing how your body feels.

• For 1 to 2 minutes, imagine each deep breath flowing to that body part. 

• Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

20. SAY NO WHEN YOU NEED TO 

              Is your boss pressuring you to take on more work than you can handle? Is your friend giving you a guilt trip for not going out on a blind date with her acquaintance? If you aren't comfortable with something - or honestly do not have time - learn to say no. Your mental health will thank you for it.

21. DECOMPRESS

              Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.

             Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure.

"Stress will come in human life everyday from different ways, at that time we have to be aware how to handle that stress. Here I am shared many destressor to overcome stress. If u feel stress do what you love, whatever it is Dancing, Cooking or Gardening, Crafts Making. First find out what is the cause for your stress and try to overcome from that stress. Each and every second in our life is valuable, enjoy that lovable time with lovable person".

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"STRESS - A Terrible Artificial or Psycological disorder within people Nowadays"

“If you want to conquer the anxiety of life, live in the moment, live in the breath.”

Stress is often defined as a bodily response to the demands of life. But there are also emotional and mental aspects of stress. It is experienced as thoughts and feelings as well as in the body. Another way to define stress could be as an internal and conditioned response to external pressures. 

Mental health professionals often help people reduce and manage their stress. They can also help people work through other mental health issues that have developed while coping with high levels of stress over a period of time.

Fast facts on stress:

Here are some key points about stress. More detail is in the main article.

· Stress helps the body prepare to face danger.

· The symptoms can be both physical and psychological.

· Short-term stress can be helpful, but long-term stress is linked to various health conditions.

· We can prepare for stress by learning some self-management tips.

WHAT IS STRESS?

The American Institute of Stress calls stress “America’s leading health problem.” In many cases, the stress Americans experience today is a response to psychological threats. Some of these threats might be losing a job or looking for employment, the death of a loved one, or relationship issues. Any of these can occur more than once in the course of a life.

Stress evolved in the form of a fight or flight response. This response was a reaction to physical threats on one’s life. The fight or flight response causes the physical aspects of stress, which appear when adrenaline and cortisol are released into the bloodstream. These hormones cause increased blood flow, clotting, and elevated heart rate, blood pressure, and blood sugar.

The stress response is immediate and uncontrollable. Someone with high stress levels may experience these physical aspects several times throughout the day. Consistently high levels of stress can cause people to develop conditions such as hypertension, stroke, diabetes, chronic pain, and heart attacks.

WHAT CAUSES STRESS?

Stress is not always caused by a negative event. Some positive life experiences can be just as stress-inducing as negative ones. 

We all react differently to stressful situations. What is stressful to one person may not be stressful to another. Almost anything can cause stress. For some people, just thinking about something or several small things can cause stress.

Common major life events that can trigger stress include:

•  job issues or retirement

•   lack of time or money

•   bereavement 

•   family problems

•   illness

•   moving home

•   relationships, marriage, and divorce

Other commonly reported causes of stress are:

• abortion or miscarriage

• driving in heavy traffic or fear of an accident

• fear of crime or problems with neighbors

• pregnancy and becoming a parent

• excessive noise, overcrowding, and pollution
• uncertainty or waiting for an important outcome

Some situations will affect some people and not others. Past experience can impact how a person will react.

Sometimes, there is no identifiable cause. Mental health issues, such as depression, or an accumulated sense of frustration and anxiety, can make some people feel stressed more easily than others.

Some people experience ongoing stress after a traumatic event, such as an accident or some kind of abuse. This is known as post-traumatic stress disorder (PTSD). Those who work in stressful jobs, such as the military or the emergency services, will have a debriefing session following a major incident, and they will be monitored for PTSD.

Changes to the body

        Stress slows normal bodily functions, such as the digestive and immune systems. All resources can then be concentrated on rapid breathing, blood flow, alertness, and muscle use.

The body changes in the following ways during stress:

• blood pressure and pulse rate rise

• breathing is faster

• the digestive system slows down

• immune activity decreases

• the muscles become tense

• a heightened state of alertness prevents sleep.

How we react to a difficult situation will affect how stress affects us and our health. A person who feels they do not have enough resources to cope will be more likely to have a stronger reaction, and one that can trigger health problems. Stressors affect individuals in different ways.

Some experiences that are generally considered positive can lead to stress, such as having a baby, going on a trip, moving to a nicer house, and being promoted.

This is because they often involve a major change, extra effort, new responsibilities, and a need for adaptation. They are also steps into the unknown. The person wonders if they will cope.

A persistently negative response to challenges can have a detrimental effect on health and happiness. However, being aware of how you react to stressors can help reduce the negative feelings and effects of stress, and to manage it more effectively.

Types : 

The APA recognizes three different types of stress that require different levels of management.

Acute stress

This type of stress is short-term and is the most common way that stress occurs. Acute stress is often caused by thinking about the pressures of events that have recently occurred, or upcoming demands in the near future.

For example, if you have recently been involved in an argument that has caused upset or have an upcoming deadline, you may feel stress about these triggers. However, the stress will be reduced or removed once these are resolved.

It does not cause the same amount of damage as long-term, chronic stress. Short-term effects include tension headaches and an upset stomach, as well as a moderate amount of distress.

However, repeated instances of acute stress over a long period can become chronic and harmful.

Episodic acute stress

People who frequently experience acute stress, or whose lives present frequent triggers of stress, have episodic acute stress.

A person with too many commitments and poor organization can find themselves displaying episodic stress symptoms. These include a tendency to be irritable and tense, and this irritability can affect relationships. Individuals that worry too much on a constant basis can also find themselves facing this type of stress.

This type of stress can also lead to high blood pressure and heart disease.

Chronic stress

This is the most harmful type of stress and grinds away over a long period.

Ongoing poverty, a dysfunctional family, or an unhappy marriage can cause chronic stress. It occurs when a person never sees an escape from the cause of stress and stops seeking solutions. Sometimes, it can be caused by a traumatic experience early in life.

Chronic stress can continue unnoticed, as people can become used to it, unlike acute stress that is new and often has an immediate solution. It can become part of an individual's personality, making them constantly prone to the effects of stress regardless of the scenarios they come up against.

People with chronic stress are likely to have a final breakdown that can lead to suicide, violent actions, heart attacks, and strokes.

UNHEALTHY COPING MECHANISMS FOR STRESS

          People may also develop methods for coping with stress. A coping mechanism is a response that develops over time to help someone deal with an overwhelming external force, like stress. Some coping mechanisms work as healthy tools for managing stress. Many others are unhealthy and can magnify the negative effects of stress instead of reducing them. 

A few examples of potentially harmful coping mechanisms for stress include:

• Drinking alcohol to excess

• Smoking

• Emotional eating

• Illicit drug use

• Gambling

• Shopping

• Self-harm

        Therapy can help people identify an unhealthy coping mechanism for stress and develop a healthy one to use instead. If a person uses an unhealthy coping mechanism for dealing with long-term stress, they can end up with a secondary mental health issue.

     Individuals may start using an unhealthy coping mechanism to lessen physical, mental, or emotional pain caused by stress. However, continued self-medication or self-soothing using the method may then lead to a reliance on it for coping with stress. In the case of addiction, this can lead to more stressful life events, like physical illness or unemployment. Other unhealthy coping mechanisms may cause people to develop mental health issues as a result of feeling hopeless, isolated, or ashamed.       

Symptoms:

The physical effects of stress include:

• sweating

• pain in the back or chest

• cramps or muscle spasms

• erectile dysfunction and loss of libido

• fainting

• headache

• heart disease

• high blood pressure

• lower immunity against diseases

• muscular aches

• nervous twitches

• pins and needles

• sleeping difficulties

• stomach upset

A 2012 study suggested that the stressors experienced by parents, such as financial troubles or managing a single-parent household, can lead to obesity in their children.

Emotional reactions can include:

• anger

• anxiety

• burnout

• concentration issues

• depression

• fatigue

• a feeling of insecurity

• forgetfulness

• irritability

• nail biting

• restlessness

• Sadness

Behaviors linked to stress include:

• food cravings and eating too much or too little

• sudden angry outbursts

• drug and alcohol abuse

• higher tobacco consumption

• social withdrawal

• frequent crying

• relationship problems

HOW STRESS AFFECTS PHYSICAL AND MENTAL HEALTH

          Few people will deny they have been stressed at least once in their life. But for many, stress can be ongoing and unbearable. Chronic stress can contribute to numerous mental health and physical health issues. Research has linked high stress levels to:

• Insomnia or hypersomnia

• Feeling more or less hungry than usual

• Self-soothing with drugs or alcohol

• Changes in mood or mental health

• Less productivity and enjoyment at work

• Intimacy problems

• Migraine headaches

• Chronic pain

• Anger issues

• Depression

• Anxiety

• Loss of enjoyment in social activities.

When these complaints occur as a result of stress, they may clear up when the stressful situation is resolved. But they can also become serious if present long-term. Treatment from a doctor or mental health professional may be necessary, especially if stress persists.

Diagnosis
A doctor will normally diagnose stress by asking the patient about symptoms and life events.

Diagnosis is complex. It depends on many factors. Questionnaires, biochemical measures, and physiological techniques have been used, but these may not be objective or effective.

The most direct way to diagnose stress and its effects on a person is through a comprehensive, stress-oriented, face-to-face interview.

Treatment
Treatment includes self-help and, in instances where the stress is caused by an underlying condition, certain medications.

Therapies that may help to induce relaxation include aromatherapy or reflexology.

Some insurance providers cover this type of treatment, but be sure to check before pursuing this treatment.

Medicines : 
Doctors will not usually prescribe medications for coping with stress, unless the patient has an underlying illness, such as depression or a type of anxiety.

In that case, the doctor is treating a mental illness and not the stress.


In such cases, an antidepressant may be prescribed. However, there is a risk that the medication will only mask the stress, rather than help you deal and cope with it. Antidepressants can also have adverse effects.


Developing some coping strategies before stress hits can help an individual manage new situations and maintain physical and mental health. If you are already experiencing overwhelming stress, seek medical help.

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