How to get rid of Stress with Easy and Effective Steps

Stress refers to a pattern of responses that an organism makes to a stimulus or event that disturbs the Equilibrium and exceeds a person’s ability to Cope with it.

Stress responses vary from person to but some common symptoms amongst people seen worldwide are:-

• Constant Headache
• Loss Of Appetite
• Shortness of breath
• Feeling Nausea
• Constant Anxiety
• Suicidal Thoughts
• Losing Interest Everywhere
• Depression

There are many more symptoms that might be troubling you and might have come from stress.

COPING WITH STRESS

In recent years the conviction has grown that it is how we cope with stress and not the stress one experiences that influence our psychological well-being, social functioning and health. Coping is a dynamic situation-specific reaction to stress. It is a set of concrete responses to stressful situations or events that are intended to resolve the problem and reduce stress.

The way we cope with stress often depends on rigid deep-seated beliefs, based on experience, e.g. when caught in a traffic jam we feel angry because we believe that the traffic 'should' move faster. To manage stress we often need to reassess the way we think and learn coping strategies.

People who cope poorly with stress have an impaired immune response and diminished activity of natural killer cells. Individuals show consistent individual differences in the coping strategies they use to handle stressful situations. These can include both overt and covert activities.

Some coping strategies are:

1. Task-oriented Strategy

This involves obtaining information about the stressful situation and about alternative courses of action and their probable outcome; it also involves deciding priorities and acting so as to deal directly with the stressful situation. For example, schedule my time better, or think about how I have solved similar problems.

2. Emotion-oriented Strategy

This can involve efforts to maintain hope and to control one's emotions; it can also involve venting feelings of anger and frustration, or deciding that nothing can be done to change things. For example, tell me that it is not really happening to me, or worry about what I am going to do.

3. Avoidance-oriented Strategy

This involves denying or minimising the seriousness of the situation; it also involves conscious suppression of stressful thoughts and their replacement by self-protective thoughts. Examples of this are watching TV, phone up a friend, or try to be with other people.

Coping refers to constantly changing cognitive and behavioural efforts to master, reduce or tolerate the Internal or external demands that are created by the stressful transaction.

Coping serves to allow the Individual to manage or alter a problem and regulate the emotional response to that problem. Coping responses can be divided into two types of responses, problem-focused and emotion-focused.

4. Problem-focused strategies

It attacks the problem itself. with behaviours designed to gain information, to alter the event, and to alter belief and commitments.

They increase the person's awareness, level of knowledge, and range of behavioural and cognitive coping options. They can act to reduce the threat value of the event. For example "I made a plan of action and followed it".

5. Emotion-focused strategies

It calls for psychological changes designed primarily to limit the degree of emotional disruption caused by an event, with minimal effort to alter the event itself. For example "I did some things to let it out of my system". While both problem-focused and emotion-focused coping are necessary when facing stressful situations, research suggests that people generally tend to use the former more often than the latter.

Stress Management Techniques

Relaxation Techniques: It is an active skill that reduces symptoms of stress and decreases the incidence of illnesses such as high blood pressure and heart disease, Usually relaxation starts from the lower part of the body and progresses up to the facial muscles in such a way that the whole body is relaxed. Deep breathing is used along with muscle relaxation to calm the mind and relax the body.

Meditation Procedures: The yogic method of meditation consists of a sequence of learned techniques for refocusing attention that brings about an altered state of consciousness. It involves such a thorough concentration that the meditator becomes unaware of any outside stimulation and reaches a different state of consciousness.

Biofeedback: It is a procedure to monitor and reduce the physiological aspects of stress by providing feedback about the current physiological activity and is often accompanied by relaxation training.

Exercise: Exercise can provide an active outlet for the physiological arousal experienced in response to stress. Regular exercise improves the efficiency of the heart, enhances the function of the lungs. maintains good circulation, lowers blood pressure, reduces fat in the blood and improves the body's immune system. Swimming, walking, running, cycling. Skipping, etc. help to reduce stress. One must practice these exercises at least four times a week for 30 minutes at a time.

Hope that this guide on easy ways of stress management has given you valuable information and will help you to achieve your win over stress.

Good luck !!!

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