Info On Tips To Manage Stress
Before going into the tips on how we can mange stress. I will quickly go through the:
CLINICAL MANIFESTATIONS OF STRESS
Physical Symptoms:- How stress can affect the body
Aches, Pains, Nausea, Dizziness
Emotional Symptoms:- How stress can affect your feelings
Anger,Irritability,Moodiness, Restless, Anxiety, Depression, Agitation and Apprehension
Gastro Internal/Bowel Symptoms:
Hearth burn, Acid Stomach, Constipation, Irritable bowel syndrome, Flatulence and Diarrhea
######Cognitive Symptoms:- How stress can affect your mind
Memory loss,Negative thoughts, Loss of concentration, Absent mindedness, Difficult in making decision, Confusion and Poor judgment
Behavioural Symptoms:- How stress can affect your behaviour
Reduced or increased appetite, Reduced or increased sleep, Alcohol and drug misuse, Nail biting, Hair tangling,Leg shaking, Isolating one’s self from others, Neglecting responsibilities, Teeth grinding or Jaw clenching, Losing temper and Over reacting to unexpected problem e.t.c
Transient over arousal which leads to
Rapid heart beat,Elevated blood pressure,Migraine headaches, Sweaty palms, Shortness of breadth, Chest pain and Dizziness
EFFECT/OUTCOME OF STRESS ON THE BODY
Long term effect of stress on body organs (which could be severe) they include:
Depression, Insomnia, Anxiety, Low energy
Hypothyroidisms, Sore throat, Mouth Ulcers
High blood pressure, Cholesterol, Stroke
Coughs, Colds, Asthma
Liver and Pancreas:
Liver disease, Diabetes
Irregular periods, Low libido, Prostatitis, Night sweats
Hair loss, Thinning
Pain, Tension, Fluid retention
Heart disease, Irregular heart beat
Ulcer, Malnutrition, Anorexia, Constipation.
Weight gain, Fat around the abdomen
Ageing, Acne, Eczema, Psoriasis, Allergies
TIPS ON HOW TO MANAGE EVERYDAY STRESS
Identify Warning Signs
This is helpful to able to identify early warning signs in your body that tells you when you are stressed. Those vary from person to person, but might include things like tensing your jaw, grinding your teeth, getting headaches, or feeling irritable and short tempered
Triggers raises stress levels and makes it more difficult to manage once these are identified, you can aim to anticipate them and practice calming yourself down beforehand. Find ways to remove the trigger. Trigger might include late nights, deadlines, seeing particular people, hunger,
Routines can include
- Regular times for exercise and relaxation.
- Regular meal times, walking and bed times.
- Planning ahead to do particular jobs in set days of the week.
Spending time with people who care:
Spending time with people you care about, and who care about you, is important part of managing on-going stress in your life. Spend time with friends and family, especially those you find uplifting rather than people who place demands on you.
- Share your thought and feelings with other when opportunities arise, don’t bottle up your feelings.
- Look after your health
- Eat highly nutritious diet
- Get regular exercise
- Take time to do activities you find calming or uplifting, such as listening to music, walking and dancing
- Avoid using alcohol, tobacco or un-prescribed drugs to cope.
Notice your self-talk
When we are stressed we sometime say things in our head over and over, that add up to our stress. This unhelpful self-talk might include things like “I can’t cope”, “I’m too busy,” “I’m so tired”, “it’s not fair”. “I’m not pretty”, “I can’t make it” “I cant pass the examination”, “the questions are too tough”.
They aren’t always helpful to repeat, and can even make you feel worse.
Try to say soothing; calming words to yourself to reduce your l
evel of stress e.g “I’m coping well”. I’m the best Nurse”, “I’m very beautiful”, It is well with me”, I will make it”, “This is not the end of the world”, “It doesn’t matter so much”.
This helps the body and nervous s ystem readjust. It includes:
Learn a formal technique such as progressive muscle relaxation, meditation or yoga
Make time to absorb yourself in relaxing activity such as gardening or listening to music.
Plan to do things each day that you look forward to and which gives you a sense of pleasure e.g. reading a book.
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