Reducing stress and its consequences
Modern life is fraught with trouble, deadlines, helplessness and demands. For many people, having stress is so commonplace that it has become a way of life. Of course, stress is not always bad, if it is low, it can motivate you in a stressful situation to do all your work. But if you are always in an emergency, it is your brain and body that pays for it. You can protect yourself by identifying signs and symptoms of stress and taking actions to reduce its destructive effects.
What is stress?
Stress is a natural and physical response to events that create a sense of danger or disturb your balance. When you are at risk – whether real or based on imagination – the body’s defenses are braked and show an automatic reaction that this reaction Body to protect you.
Based on the accepted definition, attributed to Professor of Psychology Richard Lazarus, stress is “a condition or an emotion in which a person becomes aware,” whose demands are beyond his personal capabilities and social resources. “In other words, when We are stressed that we do not think that there is enough time, resources or knowledge to manage things, or in short, when we feel “out of control.”
In different situations, people with stress have a different attitude: if you are confident in your abilities and that you can change the situation to be controlled and believe that you receive the help and support you need to do the right work, you can better stress Check it out.
Response to stress
When you feel at risk, your nervous system reacts with the release of stress hormones including adrenaline and cortisol. These hormones prepare the body for emergency response. The heart is faster, the muscles contract, the blood pressure rises, the breathing becomes faster and the senses become stronger. These physical changes increase your strength and tolerance, reduce reaction time and increase concentration, and prepare you to fight or escape.
The two instinctive responses make us respond to stress: “fight or escape,” and “generalized compromise syndrome” (GAS). Both of these reactions can occur simultaneously.
Fighting stress or escaping from it
In early 1932 Walter Kenon introduced this type of reaction. In fact, “fighting or escaping” is a primary and a short reaction to survival, which occurs when we are traumatized or suspect that we are threatened. After that, the brain releases stress to prepare the body for “escape” from the threat or “fight” with it. These hormones make us strong, yet excited, anxious and irritable.
General Reconciliation Syndrome (GAS)
The GAS, introduced by Hans Selai in 1950, is a response to stress-induced prolonged exposure.
Selay realized that we were struggling in three different phases:
Warning Stage: When we respond to the stressor agent.
Resistance Stage: When compromised and stress-induced, the body can not withstand stress for an indefinite period, so the emotional and physical resources gradually deteriorate.
Burnout stage: When we finally analyze and can not function naturally.
Note: “Fight or escape” and “GAS” are actually interconnected – the GAS burnout phase is due to the accumulation of “fight or escape” reactions over a long period of time.
Causes of stress
Conditions and stresses that cause stress are called stressors. Generally, it is believed that stressors are negative, such as a tedious work plan or unstable communication, but anything that puts many demands on you or compels you to compromise can be stressful, such as getting married, buying a home, going To university or career promotion.
Of course, stress can not be created solely by external factors and can be unconscious, such as when you are very worried about happening or not, or that you have irrational and desperate thoughts about your life.
Common external causes
Changes in life
Work or study
Problems in relationships
Busy too much
Kids and family
Unrealistic expectations / Idealism
Stricter Thoughts / Non-Flexibility
Attitude is all or nothing
When dealing with stressful situations, we make two kinds of judgments (often unconscious). First, we decide on threatening conditions; whether it could be a threat to our social status, values, time, image, and our survival. And this judgment can trigger the “fight or escape” response and the “GAS” warning step.
After this step, we decide on having enough resources to deal with perceived threats. These resources can include time, knowledge, emotional abilities, energy, power, and many more.
The amount of stress depends on how we feel we are out of control and how well we can deal with the threat with regard to available resources.
Signs and stresses
People have different responses to stress. However, some of the common symptoms and symptoms of the “fight or escape” reaction include:
Cold or sweaty hands and feet
Severe stomach burning, pain or nausea
Sleep or insomnia excessive
Permanent problems of lack of concentration
Clinging or socializing
Irritability and nervous states
Considerable weight gain or weight
Consequences of stress
Stress affects our ability to work effectively and our working relationships with others, and can have a serious impact on our job prospects, our general health and our relationships.
Long-term stress can also cause mental burnout, cardiovascular disease, stroke, depression, high blood pressure, and poor immune system.
The first step in managing stress is awareness of the origin of these emotions.
Give a notebook to your stresses to identify the causes for short-term or persistent stress. Think of the reason why these stresses create stress in the same way you write things. You can also use the Holmes & Rahe Stress Test to identify specific events that cause long-term stress in you. Then arrange these factors in order: What health and well-being affects you most? Which one affects your work and productivity?
Using the following approaches (and combining strategies) you can manage the stress created:
Using these views, you take action to change the stressful situation.
If you do not manage your time properly, job aggregation can lead to stress and is, in fact, the main source of stress for many people.
People can be a source of stress.
This type of stress can be caused by anxiety, helplessness, discomfort, uncomfortable, or unpleasant conditions in the workplace. Take action to reduce stress in your work environment.
Feeling focused views: These views come about when the stress caused by the look of the situation. (It can be annoying to say this, but most stresses come from negative thoughts).
Attitude-based views: This view is useful when you can not change what has happened or when conditions are basically bad.
Build your own defense mechanisms against stress
When you feel stress, use techniques such as meditation and physical relaxation to calm yourself down.
Use the supportive chain – this chain can include friends and family, as well as people in the workplace or people who have the expertise, such as counselors or family doctors.
Lose enough sleep and exercise, and learn how to take the most out of your rest so that you return to normal conditions after confronting stressful events.
Learn how to change and be flexible so you can overcome failures.
We are stressed when we feel threatened and when we believe we have not enough resources to cope with challenging situations. Over time, this can affect our health and also affect our quality of work and productivity.
To control stress, identify the responsibilities that you are responsible for, and identify the most important priorities. Learn how to optimize time management strategies so you can manage your priorities effectively. Try to get rid of the negative thinking habit.
Against stressful situations you can not control, build a defensive wall and use a supportive network, make sure you have enough sleep and exercise, and learn how to stay calm.