Effects of Stress and How to Offset it !

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!