Showing posts with label stress. Show all posts
Showing posts with label stress. Show all posts

Saturday, December 11, 2010

FRUSTRATION LEADS TO ANGER

Anger is one of three basic emotions. It is a response of heightened arousal in the class of rage or hostility.
Frustration is the stimulus that provokes an emotional response. The appropriate label for such a response is anger. Anger, in turn, serves as the motivational stimulus for additional responding which in many cases may take the form of aggression. Thus, the cliché says, “Frustration leads to anger, which in turn leads to aggression.”


Remember frustration does not always lead to aggression.

How to deal with anger?

Change your perspective:
Look at the situation that is producing anger from other’s perspective. By considering other’s point of view, you may be able to understand the anger causing situation with depth and with increased understanding, you may become more tolerant of the apparent shortcomings of others.

Reduce the importance of anger producing factor:
Find the alternative that automatically alleviates the significance of anger causing element.

Fantasy provides a safety valve:
Reinterpret the situation in a way that is less bothersome. The best way is fantasizing it but don’t act out it. In your fantasies, you can yell at the unfair professor and suffer no consequences at all. However, don’t spend too much time brooding. Fantasize, but then move on.

To me, this is the most effective technique of dealing with anger that is so easy and result oriented method. Guaranteed. Do apply it once and see the difference.


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Tuesday, December 7, 2010

ANGER MANAGEMENT

Do you find yourself fuming when someone cuts you off in traffic?
 Does your blood pressure shoot up when your child won’t cooperate?
Do you burst out when your subordinate forgets to dispatch an important courier?
Anger is a normal and even healthy emotion, but learning how to deal with it in a positive way is important.
Uncontrolled anger does not only harm you but can escalates the tense situation. Outbursts, rage or frustrations affects the relationships with family, friends, and co-workers or even complete strangers negatively. It is time to learn some anger management skills. Controlling your temper isn't always easy. But these effective anger management tips will help and give you the upper hand.
Take a time out:
This is very useful tip to lower the intensity of anger. In this, count to 10 or drink a glass of water before reacting. It can really effuse your temper.
Use relaxation techniques:
Deep breathing and progressive muscle relaxation techniques are useful. I have described them in detail in old posts. So, look for them.
Think carefully before you say anything:
Otherwise, what you say beyond your limits, you will regret later. When you are angry, it is easy to sidetrack. So it is good if you make a list of your points that you want to discuss and try to stick your points.
Continue........


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Friday, December 3, 2010

MUSCLE RELAXATION- A TRANQUILIZER

By progressive muscle relaxation technique, you can get relief from panic caused by stress within few minutes. Yes! It is possible. Now you can alleviate the job stress, work load stress, conflicts, frustration, exhaustion, anxiety and aggression etc.


What is Progressive Muscle Relaxation?
It is an effective and widely used strategy for stress relief. It involves a two-step process in which you systematically tense and relax different muscles of your body.


What are its benefits?


  • Progressive muscle relaxation gives you an intimate familiarity with how your different muscles of body get tense and relax. This cognizance helps you spot and counteract the first signs of the muscular tension that leads stress.
  • As your body relaxes, so will your mind. Big achievement!
  • You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.
  • By knowing these techniques, you can feel a change, a good change in your life.

Requirement:


  • A few minutes
  • A place to stretch out
  • Know how to deep breathe.
  • Know the sequence of muscle relaxation sequence:


Right foot,Left foot,Right calf,Left calf,Right thigh,Left thigh,Hips and buttocks,
Stomach,Chest,Back,Right arm and hand,Left arm and hand,Neck and shoulder,Face.
You have to practice this technique in this sequence.
Start from right foot.


Procedure:


  1. Loosen your clothing, take off your shoes and get relax.
  2. Close your eyes and relax your body by bringing in mind the most beautiful moment of your life. Keep yourself for one minute in this imagination.
  3. Open your eyes and practice deep breathing- breathe in and out in slow, deep breaths for two minute.
  4. Now shift your attention to your right foot. Take a moment to focus on the way it feels.
  5. Slowly tense the muscles in your right foot. Squeeze it as tightly as you can. Hold for a count of 10.
  6. Now slowly relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
  7. Stay in this relaxed state for a moment. Breathe deeply and slowly.
  8. Now shift your attention to your left foot. Follow the same procedure of muscle tension and release.
  9. Stay in this relaxed state for a moment. Breathe deeply and slowly.
  10. Follow this procedure with different body parts as described in the sequence of muscles body relaxation like legs, abdomen, back, neck, face.
Try it must! It really works.







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Wednesday, December 1, 2010

STRESS MANAGEMENT THROUGH DEEP BREATHING

Learning effective ways to relax may not be as easy as it sounds, but the logic is simple: Feeling stressed and being relaxed are not compatible responses. If one can become relaxed, the feeling of stress will be diminished.
There are many techniques that prove helpful in the removal of stress. Today I shall discuss  most effective and powerful way of Deep Breathing to check the stress. The importance of this technique is:
  • It’s easy to learn. No tactic is required.
  • It can be practiced almost everywhere.
  • This is a quick way to get rid of stress.


Requirement:
  • A few minutes
  • A place to stretch out


How to practice:
Remember! You have to breathe deeply from the abdomen and shallow breath from upper chest.
  1. Warm up yourself by shaking yourself and saying that you know how to control your stress and in few minutes, you will oust it.
  2. Sit comfortably with your back straight.
  3. Put one hand on your chest and other on your stomach.
  4. Now breathe in through your nose. The hand on your stomach should rise and the hand on chest moves little.
  5. Exhale through your mouth and push out as much air as you can while contracting your abdominal muscles. The Hand on your stomach should move in more than the other hand as you exhale.
  6. Continue to breathe in through your nose and out via your mouth. Try to inhale enough so that your lower abdomen rises and falls as well.
  7. Count slowly as you exhale.


Note: If it is hard to do this exercise while sitting up, try lying on the floor. You can put a small book on your stomach instead of your hand.
I am sure you will get benefit to know the actual and easy method of deep breathing. 
Try is must!






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Sunday, November 14, 2010

SLEEP WITHOUT STRESS

Now you can sleep without stress. You can defeat this enemy easily. The technique that i am going to share with all of you is very useful and you can get maximum results from this.




  • One hour before going to sleep, you make a list of problems, issues that make you disturb.
  • Next to each item write a solution or plan how can you resolve it.
  • Say yourself,"I have got a plan and i will work on it tomorrow."
  • Before going to bed, put this list of stressors outside your bed room.
  • When you are ready for bed like other nights, thoughts of your problems begin to arise in your mind and you are unable to sleep. At that time, say yourself twice or thrice,"Oh I have got a plan and i will work on it tomorrow."


This assurance allow you to convert stressful thoughts to peaceful mind and you will feel easiness and relaxed. As a result, you will enjoy peaceful and deep sleep. I am sure you will get up in the morning with fresh mind and happy mood.


You must try it if you have sleep disturbance or insomnia. This really works!




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Sunday, November 7, 2010

Girls Are More Prone to Recurrence Of Depression

Research shows that girls are known to be more prone to initial depression than boys.


Causes:
  • It has to do with something in girls around the particular age that this is going on.
  • More stressful life events
  • It is important as well that the way and attitude , girls cope with stress.
  • It may be related to hormonal changes.
  • Girls tend to be brood more, so the slightest stress is multiplied many times.
Why are boys less prone to recurrence of depression?
It may happen that boys get more in trouble and feel sad, but when trouble goes away they feel better.
It is the whole attitude .







Saturday, November 6, 2010

STRESS MANAGEMENT TECHNIQUES

 Stress is described as a complex set of reactions made by an individual under pressure to adapt.
Stress is something that happens inside people. There are physiological reactions and unpleasant feelings (e.g distress and anxiety) associated with stress.


Types of stressors:
There are many circumstances and events that can produce stress. I shall describe three types of stressors.
  1. Frustration
  2. Conflict
  3. Life events
I shall discuss these stressors in detail some other post. But today i shall describe you how i remove my stress. It is a very simple technique but most effective.
  • Deep breath.
  • Keep your back straight.
  • Stretch your arms as much as you can.
  • Hold your head upside.
  • Close your eyes and see the most beautiful moment of your life.Live in that moment for 5 minutes at least. 
  • Open your eyes slowly.
I am sure you will be relaxed.












STRESS- GOOD OR BAD

Good stress can make you feel energized and motivated; whereas bad stress can rob you of your health and happiness.

Facing the Day
Positive Stress: By facing any situation with enough excitement to override fear, you can avoid negative stress.
Negative Stress: Occurs when a situation is faced with a mixture of dread, worry, and anxiety.

Tough Schedules
Positive Stress: Ensure that positive stress is a part of your routine by allowing your filled-to-the-brim schedule to contain several activities you find satisfying and look forward to doing.
Negative Stress: You're sure to experience negative stress if you have an overloaded schedule stuffed with obligations that you don’t enjoy and would not fulfill if you had a choice.

Commitments
Positive Stress: Sometimes it's tough to balance all of your commitments. The trick is to pick the right ones. Whether it's being a wife, husband, parent, president or valued employee, make sure that your commitment list contains things that you would never want to give up completely, even though you may feel overwhelmed.
Negative Stress: When you feel that your commitments are unimportant, unfulfilling, and not worth the effort, negative stress will occur as a result.

Setting Goals
Positive Stress: Working toward a valued goal and knowing that life will slow down once you achieve it. In this case, positive stress presents itself as motivation and drive to accomplish your set goals.
Negative Stress: Without a goal, people often feel out of control and overwhelmed with no end in sight and no help on the horizon.

Tackling Tasks
Positive Stress: By addressing tasks with positive stress, people tend to feel challenged, alert, and energetic - primed to tackle the task at hand, whatever it may be.
Negative Stress: Meanwhile, those who allow negative stress to dominate their lives often feel as though they want to crawl under the covers and stay there rather than take a stab at the task at hand.

Sleeping Patterns
Positive Stress: People who live their lives with positive stress tend to experience a good kind of tired; one which allows them to feel fulfilled enough to get a restful, deep sleep.
Negative Stress: Contrarily, people who experience too much negative stress often have restless sleeps, ulcers, back pain, or recurrent minor illnesses which simply add to their level of negative stress. A proper sleep pattern is extremely important for stress management.
Now that you have an understanding of the difference between good and bad stress, try to find the perfect balance in your life by becoming more aware of your reactions and behaviour on a daily basis.

EFFECTS OF STRESS-  TOXIC