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8 Simple Steps to Relieve Stress

Stress is never good for you or your health. But with almost 54% of the Americans, stress has become part of their lives. It can be stress from work, family or could be of dealing with financial issues. Whatever the cause of stress, it isn’t good for your health.

Here are 8 simple steps to relieve stress from your everyday life.

Understand the Source of Stress

When it comes to stress, it’s surprising that most people don’t even realize they are stressed. Common indications of stress include tense muscles, clenched jaws, and hands or a feeling of cramps in your stomach. Other telling symptoms are frustrations and anger.

Whenever you feel stressed, find out the reason for your stress. One of the most common stress factors includes financial problems. Enlist help. Talk to a financial advisor. They will help you guide you out of your financial situation. For instance, they will guide you on how to deal with debt collectors effectively.

Other sources of stress could be your workplace or family issues. Find out how you can deal with them. Don’t leave everything to time. Try to find solutions for your issues. This will help you use your energy is a positive way, which can also be a great stress buster.

Practice Deep Breathing Techniques

When you are stressed, your body starts releasing stress hormones. When you feel an increase in heart beat and your breathing get quicker, sit down and practice deep breathing. Deep breathing activates your nervous system which in turn will help your body to relax.

Start by focusing on your breathing. Take a deep breath. Breathe through your nose. Fill up your lungs with air. Slowly release the breath through your mouth. Practice for 10x times. Bring down your breathing rate. Feel your body relaxing.

Exercise

One reason for the increase in stress for many people is the decrease in physical activity. Your body needs physical stress, to give the brain some rest to relieve itself of all the mental stress.

When you exercise, your body releases hormones called endorphins. Endorphins are natural pain killers and help your body in combating stress. The release of these hormones also improves your sleep quality, thus improving mood and reducing stress.

Some forms of exercise you can try out are walking, running, yoga, dancing, swimming etc.

Use Your Senses

Sensory experience can help you deal with stress is an effective manner. When you employ the use of your five senses, you become more aware of your surroundings which help you relieve stress in a calming manner. Here’s how you can employ the use each of each sense to relieve stress:

Sight: Close your eyes and imagine your happy place. It could be your childhood home or just a beautiful place you went to recently. Another way to use your sight is to go outdoors. Go to a park or a scenic place. Talk a walk around. You can also put flowers in your home to enlighten it.

Hearing: Listen to some calming, good music. You can also turn on some background classical music to help you relax.

Smell: Light candles or burn essential oils. Some good calming scents you can try are Lavender, Germanium, Neroli, Rose, and Sandalwood.

Touch: Relax your muscles and body with a good massage. Get a professional masseur to unknot the tensions in your muscles. Give your spouse or partner a good kiss. Hug your children closely. Taking a warm bath or resting under a warm blanket will also do the trick.

Taste: Mindless eating can add inches to your waistline. That can also be a source of constant stress for most people. Whenever you eat, enjoy the entire experience. Take small bites and savor the flavor with each bite. Enjoy your favorite snack or meal. Give it time. Some stress relieving foods you can try out are dark chocolate, citrus foods and foods containing omega 3 fatty acids. You can also try drinking calming, herbal teas.

Unplug from the World

When most people feel stressed, they turn to media. They watch TV or scroll through their cell phones mindlessly. The idea is to switch off the stress by focusing on something else. But research concludes that the use of media including smart phones actually increases stress levels.

Unplug from the world and media. Even if you don’t feel stressed on a particular day, don’t let media entertain you. Turn off the TV for the rest of the day. Go without using the Wi-Fi on your cell phone for a day. Turn off your cell phone when you get home. If you can’t do it daily, do it at least three or four times in a week.

Get Together with Family and Friends

The right way to forget about your stress is by spending time with family and friends. Plan an outdoor picnic together. Laugh and smile together. Discuss your problems. Be each other’s support system. Don’t be afraid to ask for help.

When you spend time with your loved ones, your body releases oxytocin. Oxytocin is a natural stress reliever. This is especially true for women and children.

Source: 8 Simple Steps to Relieve Stress

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Stress Hormone” Cortisol Linked to Early Toll on Thinking Ability – Karen Weintraub

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The stresses of everyday life may start taking a toll on the brain in relatively early middle age, new research shows. The study of more than 2,000 people, most of them in their 40s, found those with the highest levels of the stress-related hormone cortisol performed worse on tests of memory, organization, visual perception and attention. Higher cortisol levels, measured in subjects’ blood, were also found to be associated with physical changes in the brain that are often seen as precursors to Alzheimer’s disease and other forms of dementia, according to the study published Wednesday in Neurology………

Read more: https://www.scientificamerican.com/article/ldquo-stress-hormone-rdquo-cortisol-linked-to-early-toll-on-thinking-ability/

 

 

 

 

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What Stress, Change, And Isolation Do To Your Brain – Christine Comaford

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Change happens. Adversity happens. Conflict happens. Then your brain and body tries to cope with it. Your brain releases stress hormones, like cortisol, which then fire up excessive cell-signaling cytokines which alter your physiology. Suddenly your ability to regulate your behavior and emotions is compromised. Your ability to pay attention is compromised, your memory, learning, peace, happiness are all compromised. Why? Because all that change has caused your system to be overloaded with stress…….

Read more: https://www.forbes.com/sites/christinecomaford/2018/10/20/what-stress-change-and-isolation-do-to-your-brain/#2f51c4481940

 

 

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Inherited Trauma Shapes Your Health – Olga Khazan

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Often when I complain to my therapist about how stressed out I am by a problem I’m having, she says a variation on the same thing: “Well, like all Ashkenazi, you have a lot of inter generational trauma. You know, because of everything that’s … happened.”The effects on longevity showed up for the sons of men who were imprisoned in 1863 and 1864, when conditions in POW camps were especially bad. Crowding was extreme—each man was said to have had a grave’s worth of square footage to himself—and deaths from diarrhea and scurvy were common…….

Read more: https://www.theatlantic.com/health/archive/2018/10/trauma-inherited-generations/573055/

 

 

 

Your kindly Donations would be so effective in order to fulfill our future research and endeavors – Thank you

 

 

Anxiety: Why It’s Different From Stress – Peg Rosen

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There’s a math test tomorrow and 14-year-old Katherine should be studying. Instead she’s in bed. “I’m not taking the test! What happens if people see I can’t do it? What if I fail again?” she cries to her mom.

Anxiety is a sense of fear and worry. And it’s easy to understand why Katherine and other children with learning and attention issues are more likely to have anxiety than other children. Many have to work harder to keep up with their classmates. Other kids may bully them. Kids with learning and attention issues may not have the coping skills or maturity to handle these difficulties.

“When anxiety stops your child from functioning or enjoying life, it’s probably time to find help.”

But anxiety can be managed. The key is noticing the signs and providing the tools your child needs to keep worry in check.

Read on to learn how anxiety is different from stress—and what might cause anxiety in kids with learning and attention issues. You’ll also learn when to get help for your child’s anxiety.

Anxiety vs. Stress

Stress and anxiety are closely related but are not the same thing.

  • Stress is a natural and normal response to a challenge. Our heart pumps faster and our palms sweat as we get ready to act.
  • Stress can make us feel nervous, angry, frustrated—even anxious.
  • Stress can have a positive effect. For example it can “pump up” a child to study for a test.
  • Stress can also be overwhelming. Feeling stress every day for a long time can take a toll on your body and mind.
  • Anxiety makes a kid feel worried and afraid. “What if?” is a common phrase for anxious kids.
  • The anxious feeling is often out of proportion to the real or imagined “threat” (for example, a child crying in terror because she’s afraid to enter a birthday party).
  • Anxious children may expect that something bad will happen and not believe they’ll be able to handle it. (That bee’s going to sting me and I’m going to die!)
  • The bad feelings associated with anxiety can come from something specific, like algebra. Or anxiety can be a more general sense of uneasiness that affects much of everyday life.

Common Causes of Anxiety

Just about everyone feels anxiety at some point. But kids with learning and attention issues may have extra reasons for feeling worried and afraid. These include:

  • Anxiety about not being able to keep up: Kindergarten is often when children with learning and attentions issues first show signs of anxiety. They may notice they can’t do what their friends can do. As they go through grade school, their anxiety may get worse if the skill gap widens between them and their classmates. Kids with anxiety issues may just generally be hard on themselves.
  • Anxiety about feeling different: Much of childhood is about fitting in. Children with learning and attention issues may worry that someone will notice if they get extra time on tests. They may fear someone will see them in the resource room. Teenagers may fear the other kids will find out they take medication or see a therapist. Children with social skills issues may want to be part of things but are afraid of being rejected.
  • Anxiety about the future: Teens with learning and attention issues may fear what’s after high school. “If I can’t pass a math test, how will I ever take an SAT?” Or they may worry they won’t be able to live away from home. They may avoid dealing with these issues by not taking tests or refusing to talk about their plans after graduation.

When Anxiety Becomes an Issue

When anxiety stops a child from enjoying life, that child may have an “anxiety disorder.” The most common forms of anxiety disorders include:

  • Generalized anxiety disorder: Your child may seem “anxious by nature.” She’s worried about anything and everything. She fears someone will see her counting on her fingers. She won’t go in the backyard because there’s a beehive next door. She may have nightmares or trouble sleeping.
  • Obsessive-compulsive disorder (OCD): People with OCD often follow unusual routines or rituals. They believe that doing this will stop bad things from happening. For example, your child might wash her hands every time she thinks about something she’s afraid of.
  • Panic disorder: Your child is often terrified when there’s no real danger. At these times, she may find her heart beats fast; she has chest pain and difficulty breathing and may feel nausea or even a fear that she’s dying. Your child worries about having another episode and may even change her behavior because she’s so fearful of having another panic attack.
  • Separation anxiety disorder: Fear of separating from a parent is a natural part of childhood. It is considered a disorder if your child can’t get past this stage, continues to cling, and can’t separate easily from you at school or elsewhere.
  • Social anxiety disorder: Your child may be fearful of social situations. If you force her to go on a playdate or to a party, she may cry or throw a tantrum. She may be very shy around strangers and avoid playing with classmates.
  • Phobias: Your child may be extremely afraid of a particular thing, such as bees, the dark, or doctors. Her phobia may prevent her from getting involved in activities and cause her to scream or act out in other ways.

When to Seek Help

When anxiety stops your child from functioning or enjoying life, it’s probably time to find help. Your school psychologist might suggest someone who specializes in helping children with learning and attention issues. The therapist can work with you and your child to manage the anxiety. He may also refer you to a physician if he thinks medication will help.

Children with learning and attention issues have reasons to feel anxious. That doesn’t mean their anxiety can’t be managed. Learn about signs of anxiety and stress so you can identify these feelings in your child. From there you can work with your child and possibly a therapist to keep her worries in check.

 

Key Takeaways

  • Anxiety is a feeling of worry or fear.
  • Children with learning and attention issues often have anxiety about keeping up and fitting in with their peers.
  • When anxiety stops your child from enjoying life, it may be time to get outside help.

 

Your kindly Donations would be so effective in order to fulfill our future research and endeavors – Thank you

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