Stress is a natural reaction to difficult situations in life, such as work, family, relationships and money problems. Show
We mentioned earlier that moderate stress could help us perform better in challenging situations, but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties such as irritable bowel syndrome (IBS), or mental health problems such as depression. Therefore, we must manage our stress and keep it healthy to prevent long-term damage to our bodies and minds. When you are feeling stressed, try to take these steps: • Realise when it is causing you a problem. You need to make the connection between feeling tired or ill and the pressures you face. Do not ignore physical warnings such as tense muscles, over-tiredness, headaches or migraines. • Identify the causes. Try to identify the underlying causes. Sort the possible reasons for your stress into those with a practical solution, those that will get better anyway given time, and those you can’t do anything about. Try to let go of those in the second and third groups – there is no point in worrying about things you can’t change or things that will sort themselves out. • Review your lifestyle. Are you taking on too much? Are there things you are doing which could be handed over to someone else? Can you do things in a more leisurely way? You may need to prioritise things you are trying to achieve and reorganise your life so that you are not trying to do everything at once. You can also help protect yourself from stress in several ways: • Eat healthily. A healthy diet will reduce the risks of diet-related diseases. Also, there is growing evidence showing how food affects our mood. Feelings of wellbeing can be protected by ensuring that our diet provides adequate amounts of brain nutrients such as essential vitamins and minerals and water. • Be aware of your smoking and drinking. Even though they may seem to reduce tension, this is misleading as they often make problems worse. • Exercise. Physical exercise can be very effective in relieving stress. Even going out to get some fresh air and doing some light physical exercise, like walking to the shops, can help. • Take time out. Take time to relax. Saying ‘I just can’t take the time off’ is no use if you are forced to take time off later through ill health. Striking a balance between responsibility to others and responsibility to yourself is vital in reducing stress levels. • Be mindful. Mindfulness meditation can be practised anywhere at any time. Research has suggested that it can reduce the effects of stress, anxiety and other related problems such as insomnia, poor concentration and low moods in some people. Our ‘Be Mindful’ website features a specially-developed online course in mindfulness, as well as details of local courses in your area: bemindful.co.uk • Get some restful sleep. Sleeping problems are common when you’re suffering from stress. Try to ensure you get enough rest. For more tips on getting a good night’s sleep to read our guide ‘How to...sleep better’ at: mentalhealth.org.uk/howto • Don’t be too hard on yourself. Try to keep things in perspective. After all, we all have bad days Stress is an inevitable part of life. Seven out of ten adults in the United States say they experience stress or anxiety daily, and most say it interferes at least moderately with their lives, according to the most recent ADAA survey on stress and anxiety disorders. When the
American Psychological Association surveyed people in 2008, more people reported physical and emotional symptoms due to stress than they did in 2007, and nearly half reported that their stress has increased in the past year. It’s impossible to eliminate, but you can learn to manage stress, and most people usually do. According to a recent ADAA online poll, some 14 percent of people make use of regular exercise to cope with stress. Others reported talking to friends or family (18 percent); sleeping (17 percent); watching movies or TV (14 percent), as well as eating (14 percent) and listening to music (13 percent). While all of these are well-known coping techniques, exercise may be the one most recommended by health care professionals. And among ADAA poll takers who exercise, a healthy percentage is already on the right track: Walking (29 percent), running (20 percent), and yoga (11 percent) are their preferred strategies. Exercising Body and MindThe physical benefits of exercise—improving physical condition and fighting disease—have long been established, and physicians always encourage staying physically active. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So it stands to reason that if your body feels better, so does your mind. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress. Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins. And conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects. Which of the following are good strategies for dealing with long term stress?10 Ways to Cope with Chronic Stress. Re-balance Work and Home.. Build in Regular Exercise.. Eat Well and Limit Alcohol and Stimulants.. Connect with Supportive People.. Carve out Hobby Time.. Practice Meditation, Stress Reduction or Yoga.. Sleep Enough.. Bond with Your Pet.. How do you deal with stress quizlet?there are six great ways to cope with stress: redirect energy, relax and laugh, positive attitude, seek support, and express oneself. for instance, redirecting your energy can mean creating project or doing a physical exercise you really enjoy.
Which term refers to mental or behavioral efforts used to manage problems related to stress and cause the unpleasant feelings and emotions it produces?Coping refers to mental and behavioral efforts that we use to deal with problems relating to stress, including its presumed cause and the unpleasant feelings and emotions it produces.
Which tendency of people with a type A behavior pattern is strongly associated with heart disease?Extensive research clearly suggests that the anger/hostility dimension of Type A behavior pattern may be one of the most important factors in the development of heart disease.
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What has been shown to have a beneficial role in preventing stress related health problems?
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