Stress management


1.Stress management

2.Types of Stress

2.1 Acute stress
  2.2 Episodic acute stress
  2.3 Chronic stress
  2.4 Emotional stress
  2.5 Combating burnout

3.Types of Side Effects

3.1 Acne
  3.2 Headache
  3.3 Chronic pain
  3.4 Frequent illness
  3.5 Energy reduction and insomnia
  3.6 Changes in libido
  3.7 Digestive problems

4. Types of reduce stress:

4.1 Meditate
  4.2 Deeply inhale
  4.3 Web MD
  4.4 Reach Out
  4.5 Stretch
  4.6 Vote with your body
  4.7 Loud laugh

5.Benefits of stress management

6. Conculation

1. Stress management

Stress is the way your body reacts to every demand. This can lead to both good and bad experiences. When people feel tense about what’s going on around them, their bodies react to the release of chemicals into the bloodstream. These chemicals give people more energy and strength, which can be beneficial when stress is caused by physical dangers. However, it can also be bad if the stress comes from some kind of emotional nature and there is no extra energy and power leak.

2. Types of stress:

2.1 Acute stress:

Acute stress is the most common form of stress. It’s the body’s immediate response to new challenges, new events or a new issue that causes a reaction to fight or flight. Because the pressure of an accident in the car, confusion with a relative or costly work error, your body stops this biological response.

Acute stress is not always negative. It is also your experience when you go on a journey, or someone came to your home. Individual episodes of acute stress should not be harmful to your health. They can be healthy for you because a stressful situation gives the body and brain the opportunity to develop the best answers to future stressful situations.

Severe acute stress, e.g., Stress who is a victim of a crime or life-threatening situation can lead to psychological problems such as post-traumatic stress disorder or acute stress syndrome.

2.2 Episodic acute stress

When acute stress is common, it is called episodic acute poverty
dysfunctional family
unhappy marriage,bad job
Tension People who are always in a crisis often suffer from severe stress. They are often short-lived, irritable and disturbing. People who are “concerned about warts, is a pessimistic or negative tendency to see everything, often also episodic acute stress.

People with episodic acute stress have a negative impact on health. For people of this type of stress it is difficult to change their lifestyle because they consider stress as part of their lives.

2.3 Chronic stress:

When acute stress does not decrease and begins to grow or persist for a long time, it becomes a chronic stress. This stress is constant and does not disappear. These can be things like:

2.4 Emotional stress:

Emotional stress can be heavier than other forms of stress. For example, stress resulting from controversial relationships leads to more physical reactions and more stress than work-related stress.

That is why it is important to effectively deal with emotional stress. Policies that help in the processing, dissemination and development of resistance to emotional stress can work well and different approaches can work in different situations. Here are some ways to deal with emotional stress.

2.5 Combating burnout:

Burnout is the result of a chronic, chronic stressful situation that causes people to lose control of their lives. Some working conditions may increase the risk of burnout, including not only high standards, but also uncertain expectations, inefficiencies and a high risk of negative consequences in case of errors.

After reaching annealing, it is difficult to maintain motivation to do what you want to achieve, and you can feel that it is not a chronic disease. In addition to strategies that work well for chronic stress and emotional stress, these strategies can help you recover or completely prevent your exhaustion.

3.Types of Side Effects:

3.1 Acne:

  • Acne is one of the most noticeable types of stress that often manifests itself.
    Some people feel tension, more often face to face. It can spread bacteria and contribute to the development of acne.
  • Several studies have also confirmed that acne can be associated with a higher level of stress

3.2 Headache:

  • Many studies have shown that stress can contribute to a headache that is characterized by headache or neck ache.
  • A study of 267 patients with chronic headache showed that in about 45% of cases, stress began with a chronic headache.
  • A more detailed study showed that the increased intensity of exercise is associated with an increase in the number of headaches per month
  • In another study in a counselings centre for people with headache, an interview was conducted with 150 people with increased care. 67% said that headaches were caused by stress, so they are the second most common cause of headache.
  • Other frequent headaches cause sleep deprivation, alcohol abuse and dehydration.

3.3 Chronic pain:

  • Pain and pain are frequent ailments that can be caused by increased stress.
  • A study of 37 adolescents with sickle cell anemia showed that the increase in daily stress was accompanied by an increase in pain on the same day.
  • Other studies have shown that increased levels of stress hormones may be associated with chronic pain.
  • One study, for example 16 people with chronic back pain, was compared with the control group. Patients with chronic pain seem to have a higher cortisol content.
  • Another study showed that people with chronic pain have higher levels of cortisol, an indicator of long-term stress (9).
  • Remember that these studies show a link, but do not look at other factors that may play a role. In addition, it is not clear whether stress contributes to chronic pain, and vice versa whether there is another factor that causes both.
  • In addition to stress, there are many other factors that can contribute to chronic pain, including aging, injury, imbalance and nerve damage.

3.4 Frequent illness:

  • If you think that you have struggled with strangulation, stress can be a mistake.
  • Stress can adversely affect the immune system and increase susceptibility to infection.
  • In one study, influenza vaccine was administered to 61 elderly adults. People with chronic stress have found that a weaker immune response to the vaccine suggests that stress may be associated with impaired immunity.
  • In another study, 235 adults were placed at high or low levels. Within six months people in the high stress group experienced 70%. More respiratory infections and almost 61% More symptoms than in the low stress group.
  • Similarly, 27 studies have shown that stress is associated with increased sensitivity to upper respiratory tract infections (12).
  • Understanding the complex relationship between stress and immunity requires more research on humans.
  • However, stress is only part of the impression when it comes to the health of the immune system. The weakened immune system can also be the result of paresis, lack of physical activity, and certain immune disorders, such as leukemia and multiple myeloma.

3.5 Energy reduction and insomnia:

  • Chronic fatigue and reduced energy levels can also result from prolonged stress.
  • For example, a study of 2483 people showed that fatigue was associated with high levels of stress.
  • Stress can also interfere with sleep and cause insomnia, which can reduce energy consumption.
  • A small study showed that higher work-related stress was associated with increased sleepiness and anxiety during sleep (14).
  • In another study involving 3316 participants, an increase in the number of stressful events was significantly associated with an increased risk of insomnia (.
  • These studies show the relationship, but do not think other factors may have been important. It is still necessary to investigate whether stress can directly reduce energy.
  • Other factors that can play a role in reducing energy are dehydration, low blood sugar, poor diet or too-free thyroid gland.

3.6 Changes in libido:

  • Many people experience sex drive changes during stress.
  • In a short study, 30 women were evaluated and annoyed with erotic film. People with high levels of chronic stress have experienced less stress compared to less stress.
  • A further study of 103 women showed that higher levels of stress were associated with lower levels of sexual activity and satisfaction (17).
  • One study was conducted in 339 doctors. He reported that high levels of stress had a negative effect on sexual desire, excitement and satisfaction (18).
  • There are many other possible causes for libido changes, including hormonal changes, fatigue and mental causes.

3.7 Digestive problems:

  • Gastrointestinal disorders such as diarrhoea and constipation can also cause severe stress.
  • For example, 2699 children were examined in one study and the effects of stressful events were found to be associated with an increased risk of constipation.
  • Stress may occur especially in people with digestive problems, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). They are characterised by abdominal pain, bloating, diarrhoea and constipation.
  • According to one study, the increase in daily stress was associated with an increase in digestive disorders in 181 women with IBS.

4. Types of reduce stress:

4.1 Meditate:

Exercising for a few minutes a day can relieve anxiety. “Scientists say that daily meditation can change the nerves of the brain and accelerate stress,” says psychologist Robbie Mailer Hartman, health and wellness trainer in Chicago.

It is easy to sit upright, having both feet on the floor. Close your eyes Pay attention to the famous mantra, for example “I feel calm” or “I love myself”. Place your hand on your stomach to synchronise the mantra with your breath. Let all distracting thoughts pass like clouds.

4.2 Deeply inhale:

Take a 5-minute break and focus on breathing. Sitting vertically on the stomach, eyes closed. Breathe slowly through your nose, breathe in your belly and come up to your head. Rotate the process until you put it through your mouth.

4.3 Web MD:

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“Deep breathing reduces the effects of stress, reducing heart rate and lowering blood pressure,” says psychologist Judith Tutin, PhD. He has a Life Coach certificate in Rome, GA.

4.4 Reach Out:

“Take 5 minutes and focus on conscious behavior,” says Tutin. Pay attention to how the air feels on your face while walking and how your legs touch the floor. Enjoy the texture and taste of every bite of your food.
If you spend time and concentrate on your senses at this time, you should feel less tense.

4.5 Stretch:

Your social network is one of the best ways to deal with stress. Talk to others – preferably face to face or at least phone. Share what’s happening. You can create a new perspective and stay in touch at the same time.

4.6 Vote with your body:

Process the body to find out how stress affects every day. Lie on your back or sit on the floor with your legs. Run your finger and go to the scalp and see how your body feels.

Pay attention to places where you feel caught or relaxed without trying to change anything. “Imagine that from 1 to 2 minutes each deep breath falls into this part of the body, repeat the process, while moving and observe the sensation that you feel in every part of the body.

4.7 Loud laugh

Good belly laughter not only relaxes mentally. It reduces the level of cortisol, the stress hormone in your body, and stimulates chemical chemicals called endorphins that help you improve your mood. Find out if you agree with your favourite semitone or film, read comics or talk to someone who laughs at you.

5. Benefits of stress management:

  • Stay positive.
  • Find out how to improve your time.
  • Set reasonable limits and learn not to speak in research that causes excessive stress in your life.
  • Enjoy hobbies, hobbies and relaxation.
  • Satisfy yourself and sleep. Your body has time to recover from stressful events.
  • Do not rely on alcohol, narcotics or obsessive-compulsive behaviours to relieve stress.

6. Conclusion:

Body awareness for reducing stress. By creating a body perception because  you can become a monitor of your stress and you can apply other forms of stress management, such as: Meditation for body and mind relaxation.

The various causes of stress, affects stress, the difference between “good” and “positive” with stress and “bad” or “negative” stress and some general facts about how stress affects people today.s So everyone keep smile and be happy. Reduce yours stress.

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