Archive for the ‘Stress Management’ Category

Control your stress – a few tips

Friday, January 17th, 2014

Understand the type(s) of stressors affecting you (or the stressed person), and the contributors to the stress susceptibility – knowing what you’re dealing with is essential to developing the stress management approach.

improve diet – group B vitamins and magnesium are important, but potentially so are all the other vitamins and minerals: a balanced healthy diet is essential. Assess the current diet and identify where improvements should be made and commit to those improvements.

reduce toxin intake – obviously tobacco, alcohol especially – they might seem to provide temporary relief but they are working against the balance of the body and contributing to stress susceptibility, and therefore increasing stress itself.

take more exercise – generally, and at times when feeling very stressed – exercise burns up adrenaline and produces helpful chemicals and positive feelings.

Tips for everyone – if you think you have H1N1 FLU

Thursday, August 13th, 2009

· Cover your mouth and nose with a tissue
when you cough or sneeze
· Wash your hands often with soap and
water or use an alcohol-based hand gel.
· Avoid touching your eyes, nose or
· Avoid contact with ill persons.


Swine Flu Video!

Causes of stress at work

Friday, August 11th, 2006

These are typical causes of stress at work:

  • bullying or harassment, by anyone, not necessarily a person’s manager
  • feeling powerless and uninvolved in determining one’s own responsibilities
  • continuous unreasonable performance demands
  • lack of effective communication and conflict resolution
  • lack of job security
  • long working hours
  • excessive time away from home and family
  • office politics and conflict among staff
  • a feeling that one’s reward reward is not commensurate with one’s responsibility

Easy Stress Management Tip – Do It Now..

Friday, August 11th, 2006

Most of us fail to drink enough water – that’s water – not tea, coffee, coke, ‘sports’ drinks, Red Bull or fruit juice…

All of your organs, including your brain, are strongly dependent on water to function properly. It’s how we are built.

If you starve your body of water you will function below your best – and you will get stressed. Physically and mentally.

Offices and workplaces commonly have a very dry atmosphere due to air conditioning, etc., which increases people’s susceptibility to de-hydration.

This is why you must keep your body properly hydrated by regularly drinking water (most people need 4-8 glasses of water a day).

*You will drink more water if you keep some on your desk at all times – it’s human nature to drink it if it’s there – so go get some now.

When you drink water you need to pee. This gives you a bit of a break and a bit of exercise now and then, which also reduces stress.

When you pee you can see if your body is properly hydrated (your pee will be clear or near clear – if it’s yellow you are not taking enough water).

This will also prompt some amusing discussion and chuckling with your colleagues (“Nature calls – I’m off to the bog again…”) which is also good for reducing stress.

You do not need to buy expensive mineral water. Tap water is fine.

If you do not like the taste of tap water it’s probably because of the chlorine (aquarium fish don’t like it either), however the chlorine dissipates quite naturally after a few hours – even through a plastic bottle – so keep some ordinary tap water in the fridge for 2-3 hours and try it then.

If you want to be really exotic add a slice of lemon or lime. Kiwi and sharon fruit are nice too…

What are the signs of stress?

Friday, August 11th, 2006

The symptoms of stress are many and varied, such as:

  • irritability
  • headaches
  • illness (particularly at weekends or during holidays)
  • insomnia
  • tiredness/lethargy
  • and many more

Stress Management & Stress Busters

Friday, August 11th, 2006

  • Be realistic in what you can and cannot do. Overambitious goals are a frequent cause of stress
  • Get adequate sleep. Try to establish a regular hour for bedtime.
  • Avoid hurrying and worry.
  • Control your emotions. Decide if the circumstances are worth getting stressed over. Don’t let petty problems get the best of you.
  • Learn to love people more than things. Seek out and spend time with people whose company you enjoy.
  • Don’t rely on alcohol or drugs to cope with a problem.
  • Don’t keep feelings to yourself. Identify fears and talk them over with others. Stick to saying what you feel. Avoid focusing on what the other person is doing. Think “I feel angry”, rather than “You make me angry”.
  • Make decisions even though they may turn out to be wrong. Compromise as often as possible as this will give you some control over the situation.
  • Try to follow routines. Avoid disorganization and disruption.
  • Develop a sense of humor, especially when there is tension. This will help to prevent you from taking things too seriuosly.
  • Physical exercise without overdoing it works wonders in helping reduce stress.

Stress – Overview

Friday, August 11th, 2006

Stress is a state of tension that is created when a person responds to the demands and pressures that come from school, work, family, and other external sources, as well as those that are internally generated from self-imposed demands, obligations and self-criticisms.

Stress is the physical and mental tension you feel when you are faced with change. It tells you that you are under pressure. Your body has evolved a system that warns and prepares you for change and danger. This is called the fight or flight system. When under stress, the system causes you to be more alert, and it makes the heart beat faster. Your muscles tense; you sweat, but your mouth goes dry. Your stomach or bowels might feel upset; you might have a change in appetite or develop a tension headache or hand tremor. Stress cannot be eliminated but it can be productive if you learn how to handle it effectively.

Consequences of Stress

Friday, August 11th, 2006

Diseases – Stress has been the consequence for 50-80% of diseases.
Insomnia – The inability to fall asleep.
Hypertension – High blood pressure, which would lead to lethal complications.
Aging – Research has proven that people age faster when they experience more stress.

symptoms of survival stress.

Friday, August 11th, 2006

Short Term Physical Symptoms

These mainly occur as your body adapts to perceived physical threat, and are caused by release of adrenaline. Although you may perceive these as unpleasant and negative, they are signs that your body is ready for the explosive action that assists survival or high performance:

  • Faster heart beat
  • Increased sweating
  • Cool skin
  • Cold hands and feet
  • Feelings of nausea, or ‘Butterflies in stomach’
  • Rapid Breathing
  • Tense Muscles
  • Dry Mouth
  • A desire to urinate
  • Diarrhoea

Several major sources of stress

Friday, August 11th, 2006

While this is true, it is also important to note that it can be caused by your environment and by the food and drink you consume. There are several major sources of stress:

  • Survival Stress: this may occur in cases where your survival or health is threatened, where you are put under pressure, or where you experience some unpleasant or challenging event. Here adrenaline is released in your body and you experience all the symptoms of your body preparing for ‘fight or flight’.
  • Internally generated stress: this can come from anxious worrying about events beyond your control, from a tense, hurried approach to life, or from relationship problems caused by your own behaviour. It can also come from an ‘addiction’ to and enjoyment of stress
  • Environmental and Job stress: here your living or working environment causes the stress. It may come from noise, crowding, pollution, untidiness, dirt or other distractions. Alternatively stress can come from events at work.
  • Fatigue and overwork: here stress builds up over a long period. This can occur where you try to achieve too much in too little time, or where you are not using effective time management strategies.