To identify your stress symptoms and the sources that create them, you will need to take a look at all of the small aspects of your lifestyle.
Keeping a journal of your daily activities and your feelings during those activities is a good start for creating a low-stress life. That’s because you need to recognize where the stress is coming from before you can begin to work with it.
Many people are generally stressed and have not spent the time to sit down and think about what the actual causes of the stress are.
The easiest way to identify stress causes is by listening to your body. Most people react to stress in one of several ways.
Changes in Appetite
Changes in appetite are one of the most common symptoms of stress. In fact, stress and eating are closely related. Some people deal with stress by eating very little and some people deal with stress by eating more comfort eating. Itís good to become aware of any changes within a diet so that the root cause can then be sought after.
Even eating disorders like anorexia can be caused by a stressful event. Many people are unable to eat or find food to be unappetizing when they are under extreme pressure. An event like a move or a change in jobs can sometimes set off this stress reaction.
Not eating enough and overeating can have harmful effects on your body so itís good to notice when it becomes an issue. Stress-eating can create health problems like obesity and heart disease. If you are noticing changes in your eating habits, including binge eating, stress may be the cause.
Changes in Behavior
Changes in behavior can also be an indication of stress. Because people handle stress in different ways, these changes are not as easily spotted as appetite changes.
Many people become moody or angry during a stressful event. This anger can be directed at friends and family members and might seem to come from nowhere. Mood changes that puzzle friends and family can cause more stress because they often lead to arguments and hurt feelings.
A lack of emotion or the loss of the feelings of enjoyment that are normally present in your life can also be a sign of stress. Some people hide their stressful emotions and become silent when faced with adverse situations. These people often ignore stress symptoms until physical damage occurs. High blood pressure and anxiety can come from suppressing emotions during stressful events.
Changes in Body Functions
Changes in bodily functions like bowel habits are also a sign of stress. Extreme changes such as frequent diarrhea or vomiting can cause damage to the digestive system and other organs. Symptoms like these should be mentioned to a doctor.
Many people have changes in their skin condition when they are under pressure. Pimples and dark circles under the eyes can come from stressful situations and even eczema has been linked to stress and many teenagers will get skin conditions during an exam period.
It is best to try to identify the causes of your stress symptoms so that you can prevent those symptoms from becoming dangerous to your health.
Creating a journal of your symptoms and feelings will help you to pinpoint those stressful situations so that you know where the stress in your life is coming from. Stress can come from the most interesting places.
Ways to Stop Stress Symptoms
Reducing your reaction to stress is a good way to begin controlling its effect on your life. You can use some quick relaxation techniques to calm yourself during a stressful event in order to limit any damage and to get yourself onto the right path as quickly as possible.
The most important and easiest way to reduce stress quickly is by controlling your breathing. This might seem like a silly idea, but deep breaths are the body’s way of “resetting” itself.
You can begin by taking several deep breathes. Inhale slowly through your nose until your lungs are full of fresh oxygen. Then, exhale through your mouth in a steady breath. Repeating this exercise several times during a stressful situation can actually slow your heart rate and calm your body. When your mind is racing, deep breaths can change your focus enough to allow you to relax and rethink your situation.
Communication is another quick stress-relief exercise. You can share your stresses and worries with your friends and family. A hug or a pat on the back can be a great way to make you feel less anxious. Knowing that other people share your anxiety is often a relief in itself. Talking about the things that cause your anxiety or stress will often make those situations seem less dire.
Good advice from a trusted friend is sometimes all the stress-relief a person requires. Expressing your feelings, including anger or resentment, can allow you to release those emotions. The process of communication can also help to create bonds between yourself and a friend.†
Saying “no” is another great stress-relieving technique. Taking on too many projects or making yourself available beyond what you can handle is a large cause of daily stress. If you are not able to complete a project, try not to begin that project. If you are planning a large event, delegate some of the jobs to other people.
Sharing the workload can keep your stress to a minimum. Say “no” and your stress levels will immediately decrease. You donít have to be a martyr and try to do it all.
Exercise is also a wonderful stress-reliever. When you feel the anxiety building in your system, take a quick walk around the building. You could try walking during your lunch hour or even join a gym to get some quality exercise time.
The time spent working your body helps to return your mental focus to its best level. Since the body and the mind are connected, relaxing your body will help to relax you mentally.
Exercise is a great way to reduce stressful effects on your body. Exercise can lower blood pressure and reduce the hormones in your body that respond to stress.
Ways to Limit Stress Symptoms
There is absolutely no way to avoid stressful situations in most lives. You will encounter stress at work, at home and even on vacation when you should be at your most relaxed. Understanding the effects of stress on your body, identifying the causes of stress and learning relaxation techniques are the best way to keep stress from winning in your life.
Finding the Causes of Your Stress
To find the causes of your stress, you will need to look for some stress signs. These are signals that your body gives you when you are under pressure. Often, things like loss of appetite, changes in mood and behavior and physical changes are the main symptoms of stress.
Your body can only tolerate stress for a short period of time. After that period, damage begins to accumulate. Heart disease, stroke, and high blood pressure are often signs of damage to the body that is caused by stress.
Changing Your Lifestyle
Relieving stress can become a part of your healthy lifestyle. There are many relaxation techniques and exercises that are beneficial for reducing stress in your body. Adding these techniques to a daily routine can lower the accumulated stresses that cause symptoms like blood pressure.
To begin, add an exercise program to your day. This does not have to be a gym membership. You can add exercise by walking to and from the parking lot at your office. Parking further from the building gives you a chance to get those muscles working and reduce stress hormones.
You might also try exercising with a friend. The added benefit of conversation will lower your stress levels dramatically as it will take your mind of the objective your exercise. Sharing a difficult situation with a friend can often lead to solutions for your problems.
Improving the quality and controlling the quantity of the food that you eat is another beneficial way to keep stress from winning in your life. Choosing fruits and vegetables over sugary snacks can work wonders in reducing stress levels.
Losing Some Weight
Controlling your weight is a good step toward controlling your stress. Overweight people often have issues with their self-image and this can lead to anxiety. Wearing comfortable clothing also reduces stress. When your body is comfortable, you are better able to handle small pressures.
Get a Good Night’s Sleep
Making time for sleep is one of the best ways to keep stress from killing you. Lack of sleep leads to many health issues and most people do not even know that they are not getting enough rest. Your body needs downtime to repair itself and reset for another day.
Taking the time to establish healthy routines, including bedtime routines, will create a lifestyle that allows you to manage stress effectively. Although you can’t avoid being under pressure, you can take steps to eliminate the problems that can be caused by stress.
Techniques for Reducing Stress Symptoms
In today’s fast-paced world, stress and the damage that it causes to the human body has become a popular topic. There are many books and magazines published entirely consisting of relaxation tips and techniques. Using some of these tips can help to lower your stress levels and increase your lifespan.
Some of the most important stress-relieving techniques are also some of the oldest. For centuries, people have practiced yoga as a stress and tension reliever. Yoga consists of gentle stretching exercises that loosen tense muscles and help to turn a busy mind into a peaceful mind.
The art of yoga has become a standard in stress-reduction. Learning some of the most common yoga poses can help to slow your heart rate and eliminate those stress symptoms that you might be feeling.
Breathing techniques are also ancient remedies for stress and anxiety. There are several methods to control your breathing to reduce stress. The first method involves a series of deep breaths. These are taken in through the nose and exhaled through the mouth. Sitting up straight in a chair and placing your feet flat on the ground help to create optimal air movement through your lungs.
You might also try lying down on a hard surface, like the floor, and closing your eyes during the breathing technique. This allows you to focus your mind only on your breaths. Slowing your breathing also helps to lower your blood pressure and heart rate.
A second breathing technique involves creating a mental picture while you breathe. You may have heard of “imagining your happy place,” to reduce stress. This technique is ancient in origin and is used in many cultures to heal the body and lower stress levels.
You can lay your body on the floor or a bed and imagine a beautiful landscape. Then imagine warm sunlight reaching your arms and legs and causing them to feel heavy. The feeling of warmth should spread through your body and cause you to feel refreshed. This type of breathing exercise is called autogenic relaxation. A focused mind helps to change the tense feelings that affect the body.
A final relaxation technique includes the clenching and releasing of muscles throughout the body. You can begin with your hands and clench them tightly into fists. Do this until the posture becomes uncomfortable and then release the fist. Feel that relaxation and think about it for a moment.
Move to another muscle in your body, like your jaw, and clench that area. By tightening and releasing muscles all over your body, you focus your energy and thoughts on the relaxation process. Your brain and your body are able to feel the muscles relax and focus just on those feelings.