Effects of Stress and How to offset it!
There are at least three different types of stress, all of which
carry physical and mental health risks:
- Routine stress related to the pressures
of work, family and other daily responsibilities.
- Stress brought about by a sudden
negative change, such as losing a job, divorce, or illness.
- Traumatic stress, experienced in an
event like a major accident, war, assault, or a natural disaster where one
may be seriously hurt or in danger of being killed.
The body responds to each type of stress in similar ways.
Different people may feel it in different ways. For example, some people
experience mainly digestive symptoms, while others may have headaches,
sleeplessness, depressed mood, anger and irritability. People under chronic
stress are prone to more frequent and severe viral infections, such as the flu
or common cold, and vaccines, such as the flu shot, are less effective for
them.
Over
time, continued strain on your body from routine stress may lead to serious
health problems, such as heart disease, high blood pressure, diabetes,
depression, anxiety disorder, and other illnesses.
50 common signs and symptoms of
stress
1. Frequent headaches, jaw clenching or pain
2. Gritting, grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Light headedness, faintness, and dizziness
7. Ringing, buzzing or “popping sounds
8. Frequent blushing, sweating
9. Cold or sweaty hands, feet
10. Dry mouth, problems swallowing
11. Frequent colds, infections, herpes sores
12. Rashes, itching, hives, “goose bumps”
13. Unexplained or frequent “allergy” attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhea, loss of control
17. Difficulty breathing, frequent sighing
18. Sudden attacks of life threatening panic
19. Chest pain, palpitations, rapid pulse
20. Frequent urination
21. Diminished sexual desire or performance
22. Excess anxiety, worry, guilt, and
nervousness
23. Increased anger, frustration, hostility
24. Depression, frequent or wild mood swings
25. Increased or decreased appetite
26. Insomnia, nightmares, disturbing dreams
27. Difficulty concentrating, racing thoughts
28. Trouble learning new information
29. Forgetfulness, disorganization, confusion
30. Difficulty in making decisions
31. Feeling overloaded or overwhelmed
32. Frequent crying spells or suicidal
thoughts
33. Feelings of loneliness or worthlessness
34. Little interest in appearance,
punctuality
35. Nervous habits, fidgeting, feet tapping
36. Increased frustration, irritability,
edginess
37. Overreaction to petty annoyances
38. Increased number of minor accidents
39. Obsessive or compulsive behavior
40. Reduced work efficiency or productivity
41. Lies or excuses to cover up poor work
42. Rapid or mumbled speech
43. Excessive defensiveness or suspiciousness
44. Problems in communication, sharing
45. Social withdrawal and isolation
46. Constant tiredness, weakness, fatigue
47. Frequent use of over-the-counter drugs
48. Weight gain or loss without diet
49. Increased smoking, alcohol or drug use
50. Excessive gambling or impulse buying
To combat stress try one of the following:
1. Prioritize. This is one of the simplest and fastest ways to cut down the stress of
your “to-do” list. Make a list, and then number each item chronologically in
terms of importance. Then rewrite your list in that order. Make a new list
every day with whatever was not completed at the top of the new list.
2. Exercise. Exercise
relieves stress in several ways. First, cardiovascular workouts stimulate brain
chemicals that foster growth of nerve cells. Second, exercise increases the
activity of serotonin and/or norepinephrine. Third, a raised heart rate
releases endorphins and a hormone known as ANP, which reduces pain, induces
euphoria, and helps control the brain’s response to stress and anxiety.
3. Don't Multi-task! Multi tasking is actually not very efficient. Focus on one task at a
time. Complete it and then move on to the next. It will be less stressful and
help you do a better job at each thing.
4. Avoid stimulants and sugar. Stress causes cravings for these things, but
eating them also increases stress!
5. Avoid negative people. Negative people bring you down. Period. Avoid them
if you can. If you cannot, try to envision a bubble around each of you that
protects you from their negative thoughts and energy.
6. Sleep.
Sleep reduces cortisol levels and helps you become more resilient to
events that can increase the hormone in your body.
7. Learn to say no. Politely decline requests that jeopardize your sanity! They can
find another person to volunteer, organize an event, or whatever the case may
be. Do only what you MUST and accept those things that you truly enjoy without
over taxing yourself.
8. Recharge your batteries often! Do things that make you smile and feel
happy and relaxed. No matter how small, and the more often the better!
9. Do yoga that includes lots of Pranayama (breathing exercises) – Slow deep breathing calms the body,
balances the PH, detoxifies via the lungs, and lowers the stress hormone
cortisol in the body.
10. Use Essential Oils – Essential oils scent alone targets
the olfactory bulb, which sends messages to the brain. These can calm,
invigorate, and stimulate memory and focus of the brain. Applying them to the body helps the skin and
organs by entering the blood stream within 30 seconds and can help calm the
nervous system. Taking them internally can help fight off infections, calm a
fussy stomach or sore throat among other things. Use oils daily for a calm and
relaxed body and mind. Frankincense, lavender and Grapefruit are great for
stress!
