How to Relax Your Mind and Ease Your Stress in 60 Seconds

Have you ever felt like the earth is spinning faster and faster each day? That you always feel there are so many things to do in so little time? That you feel like the hands of the clock are moving so fast or in some cases so slow?

Well, let me share with you that all these feelings are actually being manipulated by your MIND. Every single thing we do these days is identified and controlled by our minds. For example, you're identified by your own mind, you think who you are. You also use your mind to identify and judge others.

Relax

Therefore, it's small wonder that we always feel stress, restless and tense. Because we are always on a race with our minds. Well, time to learn how to RELAX and UNWIND. Cut your mind some slack!

How to Relax Your Mind and Ease Your Stress in 60 Seconds

Here is how to relax your mind in 60 seconds...

Focus on your breathing. This is not the usual breathing exercise described in many self-help books. What I'm trying to share with you is to be aware of your breathing. You can do this anywhere, it doesn't matter. I just want you to notice or give attention to your breath.

When you inhale, try to feel the air coming into your nostril. Similarly, when you exhale, try to notice the air coming out from your nostril. Also, notice that your lower abdomen is expanding slightly when you inhale and contracting when you exhale.

If you take a short breath, notice that it's a short breath. If it's a long breath, notice that it's a long breath. In other words, just act as an observer - to observe and notice how you breathe. Just do this for 60 seconds, and you will immediately feel the "stillness" in your mind.

Do this practice daily every time when you feel there is stress or tension. It will bring calmness to you almost immediately. It's easy to do and can be practiced anywhere and anytime.

Another of my favorite way to unwind and relax my mind is by using what is known as meditative sounds. There are many variaties, the one I use is called Binaural Harmonics. What I normally do is just put on a headphone when I'm travelling by bus, train or plane. You can also listen to it when you're driving.

The meditative sounds are specially designed to stop your normal thought or mind patterns, bringing your mind to an altered state of consciousness. In a layman term, it basically means to get rid of all the clutters in your mind and instills calmness and stillness into it.

Listening to meditative sounds on a regular basis not only can relax your mind but it also helps to relax your body and allow you to think more clearly. If you want more information, you can watch a video at my blog (see link below).

How to Relax Your Mind and Ease Your Stress in 60 Seconds

Go to how to practice basic meditation to watch the meditative sounds video for more understanding (scroll down a bit to watch the video when you reach that page). More personal development tips on various topics can also be found at my blog.

Positive and Negative Stress

As human being, you need stress to thrive, excel and enjoy live. This is called positive stress. However, positive stress can become negative if it is not balanced and managed efficiently. Your goal is to aim for a positive stress phase.

Signs of positive stress

Stress

1. Increased creativity: not only in making or creating things but also in developing new ways to solve problems or finding better ways of doing things.

Positive and Negative Stress

2. Increased productivity at work and on a personal level.

3. A general feeling of wellbeing, happiness and joy. It is your birthright to lead a happy, fulfilled live during your stay here on earth.

4. An immune system that functions optimally and is able to resist illness, infections, and cancer. Even if you are surrounded by people carrying all sorts of germs, you simply will not become ill.

Warning signs of negative stress.

1. Reduced productivity and creativity: nothing works the way it should. Everything is too much for you. You struggle or cannot find solution to problems. Because you are terrified of making the wrong decision, you end up not making any decision at all. You are unable to concentrate or remember things. Depression starts in much the same way.

2. A reduce feeling of wellbeing, joy and happiness: you no longer enjoy anything and don't look forward to anything. Everything is a burden. These symptoms can be precursors of depression unless you take proper precautions in time.

3. All sort of unfortunate things happen to you. You become so preoccupied with the daily stress of living that, you are unable to focus or concentrate. This easily lead to car accidents, you drop and break things or lose them. You cannot remember anything; you cut yourself on a regular basis etc...

4. You start avoiding social contact. Shunning people for a long period is also a sign of depression. Remember that socialising is one of the basic human needs.

5. Your immune system functions poorly and suffers from colds, influenza, allergies, chronic fatigue, anxiety etc... Unless you take the necessary steps to restore your equilibrium.

6. The ageing process accelerates because of the increased metabolism associated with sustained, unmanaged stress. Free radicals and other waste products accumulate add cell activity deteriorates resulting in premature age

Positive and Negative Stress

Hippolyte Djonon - [http://www.farian-tips.com/blog/blog.php]

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Neck Stress: How to Relieve Shoulder and Neck Stress

How To Relieve Stress Without Drugs

We live in a high stress modern society. It is not uncommon for a large number of our neck and shoulder muscles to be chronically stressed, frozen, or hypertonic. This is not only what leads to stiffness and pain, but also results in a continuous, fatiguing energy drain.

Stress

We carry much of our stress in our neck muscles. When these muscles tighten up, they cause other muscles in the body to weaken whenever you move your head. In other words, other muscles in your body tend to become reactive to your neck muscles when you are under stress.

Neck Stress: How to Relieve Shoulder and Neck Stress

There are many causes for neck stress and there are many ways to correct neck stress. The basic cause of neck stress is what we call- "Repetitive Muscle Stress," RMS.

Muscles we discovered are the missing link to our aches and pains. We need to restore the muscle tone that was lost by doing repetitive or strenuous activities caused by accident or injury.

Muscles pull bones! Bones do not pull muscles. When we balance the muscles, the pain may diminish. When given time to heal, the pain goes away completely. Muscles have to work together in groups or in pairs. If you have neck stress from turning your head, other muscles have to relax. The signal has to come from the brain to relax muscles. However, if the signal has been blocked by stress or an injury, the result may create pain. This is why we say we work with the body-mind.

Here is a sample technique for "Neck Stress Release." This technique sends a signal to the brain to release the tension in the neck muscles and also, corrects reactive interactions with other muscles. There are muscle fibers in the neck that run up and down the neck and around the whole neck.

Do some neck rolls. Look up with the head, then you look left, right and down. Gently pinch the neck muscles in and up and down direction with your thumb and index finger. Work on each side of your neck from front to back and on both sides. It is important to keep your thumb facing downward. Go around the whole neck. You can pretend that your thumb and index finger is a little "Pacman" gently nibbling on your neck. This activates the sensor cells under the skin and sends a signal to the brain to relax the neck muscles.

Here are some benefits of the "Neck Release."

Computer operators repetitively look from their display down to their keyboard or over to material they are working on.

Hyperactive school children reduce stress by looking at the teacher or looking around the room.

It improves performance in sports such as golf, basketball and tennis.

Also, it can be helpful in reducing vertigo and balance problems. Most people getting up from a sitting position have a natural tendency to look down. As a result, the muscles in the neck signal the muscles in the legs to go weak. The simple "Neck Release" technique may eliminate most vertigo conditions.

Neck Stress: How to Relieve Shoulder and Neck Stress

Visit http://www.Lovinglife.org for tips and tools for stress management and pain management.

And now I would like to invite you to claim your FREE video on the body-mind connection at http://drelizabethbarhydt.org. Elizabeth Barhydt is a Muscle-Brain Therapist

Does Stress Cause Acid Reflux?

Let's start out with a few acid reflux statistics.

According to a study, 44% of Americans have bouts of heartburn once a month. Another 14% suffer this weekly and 7% have daily occurrences. GERD (Gastro Esophageal Reflux Disease) is reported as one of the most common complaints received by doctors.

Stress

There is no evidence that stress actually causes the disorder, but investigators have long believed that stress is a major factor in worsening the symptoms of GERD. This is supported by a Gallup poll done that found 64% of people with heartburn reporting a worsening of their symptoms when subjected to stress.

Does Stress Cause Acid Reflux?

Investigators have even electronically monitored acid production and concentration in GERD patients. What they found was startling and revealed something that we all need to know. These patients registered no increase in acid concentration during periods of induced stress. BUT they did find out that when patients suffering from symptoms of GERD underwent relaxation, their symptoms decreased.

So apparently, stress can cause one's discomfort to increase without actually increasing the acidic concentration in the esophagus. Relaxation, however, did positively affect the study participants in the area of their symptomatic intensity.

While stress has not been proven to cause GERD, it can physically affect how the patient feels. There seems to be a psychological factor in there somewhere. The fact is that regardless of this information, we all need to avoid stress, so here are a few tips to help you reduce stress.

• Take a walk. Get away from the stress-inducing situation.
• Exercise regularly. Start a regimen of physical exercise and do it daily.
• Get enough sleep. The average person requires 7 to 8 hours a night.
• Watch the food you take in. A balanced diet is a large factor in controlling GERD symptoms.
• Limit your caffeine, salt, tobacco and sugar. These things heighten stress levels internally.
• Take a "mental break". Sit back, close your eyes and go to a happy place. Imagine yourself in some activity that you enjoy.
• Some folks have taken to meditation for stress relief. Studies have shown that people who meditate actually have lower levels of stress.
• Use a "white sounds" recording. Listening to the sounds of the ocean or rain falling on a tin roof can be soothing.

So while stress can and will affect how you feel, it can also heighten the symptoms of acid reflux disease. As I have said earlier, there is absolutely no evidence that stress can cause acid reflux disease but it does tend to increase the intensity of the symptoms.

Stress relief is the key and should provide you with a good base to handle any situation that comes up. Conversely, relaxation has been shown to positively counteract the effects of acid reflux disease. When you start to feel a little under the weather, try the relaxation suggestions above or find your own new ways to relax and just chill out.

Whatever works for you is good.

Does Stress Cause Acid Reflux?

Reduce your stress and acid reflux by visiting http://www.acidrefluxfaq.com a website with tips and information about eliminating your acid reflux symptoms.

Psychological and Physical Effects of Stress

Although some of the effects of stress are still unknown and debated, but 80-90% of all doctors visits these days are in part due to stress-related ailments. Stress has been linked to anxiety, panic attacks, cancer, high blood pressure, diabetes, cardiovascular disease, digestive track diseases, etc. One thing for certain is that stress wrecks havoc our immune system.

Stress affects us both physically and psychologically. The psychological effects of stress is more subtle, but prolonged stress will increase in intensity and if not treated can lead to all sorts of problems such as depression, anxiety and panic attacks. An individual who is under stress will be more quick-tempered and easy to anger. He or she will lose interest in every other aspect of life. People who are under stress tend to find it harder to concentrate and have greater difficulty making decisions.

Stress

Both psychological and physical effects of stress are not unrelated. The effect starts on your brain which then leads to impacts on your body. Two brain components: the hypothalamus and the pituitary glands lead the charge during stressful events. They release a substance called ACTH (adrenocorticotropic hormone) that stimulates the adrenal gland, near the kidney, to release cortisol.

Psychological and Physical Effects of Stress

Cortisol is known as the stress hormone, it is always secreted in higher levels during the body's 'fight or flight' response to stress. Natural levels of cortisol rise and fall during the day, when it rises our body should be given the time so that it can return it to a normal level. Serious problem can occur if our body's stress response is activated too often that the body doesn't have a chance to return to normal, hence resulting in a state of chronic stress.

High stress can cause a shortened attention span, less efficient memory recall, lowered objectivity and other mental problems. As dire thoughts take control and race around the mind, ability to solve life's daily challenges in a rational way diminishes. This often leads to moodiness, anger, feelings of injustice and other emotional consequences.

Chronic stress often has detrimental effects; it often results in depression, anxiety, increased fear of failure and an overall sense of doom. But those are extremes and they are by no means inevitable.

By focusing on the root cause that led to stress, evaluating the stress factors realistically and keeping a sense of perspective about their consequences, stress can be reduced and even eliminated before it becomes a chronic problem. For instance, if you have an unreasonable boss and are often stressed out that it starts to take a toll on your life and family, it is time for you to put thing in a sense of perspective. Remember that job is disposable but your health and family are not.

Psychological and Physical Effects of Stress

More successful ways on how to deal with stress, anxiety and panic attacks can be found at Panic Attacks Guide. You can also download a FREE report how to stop anxiety & panic attacks at our site. This report is packed with tons of tips and practical techniques to deal with stress and panic attacks.

Stress- Acne - How Does Stress Affect Acne?

A number of clinical studies have confirmed what the acne sufferers and dermatologists alike have suspected about stress and acne: stress indeed does affect acne. Having established that, the next question is: how does stress affect acne? Before examining this, let us take a look at how stress affects skin in general.

How Does Stress Affect the Skin?

Stress

Skin and brain originates from the neuro-ectoderm during the embryonal stage. Skin, as the fifth sense organ is supplied by millions of nerve endings that are connected through the nervous system with the brain. In fact, it is only proper to state that skin indeed is an extension of the brain, the seat of our mental activities and the master controller of the body. Hence, any changes occurring in the nervous system and the brain can affect the skin in a number of complex psycho-neuro-immuno-hormonal pathways. Sebaceous gland, an important gland of the skin, naturally, is also affected by stress similarly.(See below)

Stress- Acne - How Does Stress Affect Acne?

How Does Stress Affect Acne?

It has been hypothesized that stress, the modern day nemesis, can affect acne in three ways:

1. A period of continuous stress can induce a new eruption of acne
2. Acne, which is already present, is sustained despite treatment and even become resistant to conventional therapies during an especially stressful period of time.
3. A sudden crisis in life, exacerbates the acne lesions already on the face. Hence, learning to relax is a very important aspect when you consider the best treatment for acne options.

The effects of stress on acne may be mediated through various pathways:

1. Stress-acne: Hormonal Causes. Stress through the stimulation of neuro-chemical pathways in the brain, stimulates release of various hormones from the pituitary and other endocrine glands. The release of androgen hormones are controlled by these master glands. Androgen hormones are the main perpetrators of sebaceous hyperactivity which is the most important factor in the causation of acne.
2. Stress-acne: Psychological Causes. Stress caused by anxiety due to acne eruptions and due to other causes induce teens to pick on the acne lesions leading to exacerbation of the lesions and scarring. This further increase the tension and the whole triggering cycle is repeated. In some acne sufferers the stress induces bulimia or overeating response leading to increase in the hormonal activities and new acne eruptions.
3. Stress- acne: Psycho-Social Causes. The self imposed social alienation because of facial disfigurement and perceived social stigma further add to the depression and anxiety and aggravate acne and related problems.
4. Stress- acne: Immunological Causes. Stress reduces immunity through its effect on the thymus gland which produces T cells that protects our body against invading germs. Reduced immune status leads to the multiplication of bacteria inside the sebaceous glands causing inflammation of the acne lesions.
5. Stress- acne: Chemical Mediators: Stress, through its activity on the autonomic nervous system and hormones stimulate the release of neuropeptide P and certain other chemical mediators which induce inflammation in the skin and pilosebaceous units, thus leading to formation of new acne lesions.
6. Stress- acne: Genetic Susceptibility: Some individuals are, through genetic predisposing characteristics, more stress prone than others and respond with increased sebaceous activity when under stress.
7. Stress- acne: Target Organ Theory: Different individuals respond to stress in different manner. Due to genetic and hereditary predisposition, living style, dietary habits, relaxation responses etc, certain organs in the body are more prone to be affected by stress induced structural and pathological changes. The weak, target organs are affected first, when the body is kept under stress mode for long. In some, it may be the heart, in some the brain, in some the immune system, and, in others, the skin in general or the pilo-sebaceous unit in particular. Thus their skin may respond to a particular stressor by producing more acne lesions!

The above review is sufficient to visualize the extend of stress-acne relationship.

There are still certain issues to be addressed on the topic of stress acne relationship:

1. It is still not clear up to what extend stress is responsible for acne in normal individuals
2. There are conflicting reports as to whether stress does really increase sebum secretion. More clinical and laboratory studies are required to straighten this issue out.
3. How much importance should be given for stress management in the management of acne?

All said and done, it is becoming increasingly evident that acne cannot be treated satisfactorily unless you combine anti acne therapy with an effective stress management program.

Stress- Acne - How Does Stress Affect Acne?

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Stress Relief Food to Help Lower Stress Levels

Foods play a vital role in providing mental and physical nourishment for relieving stress. For stressed people, the foods that you need to avoid are the ones that contain a great amount of caffeine and alcohol. Sugar should also be avoided because it causes the blood sugar to soar and then drop very quickly.

To get rid of stress, there are different kinds of stress relief foods that you can try for your mental and physical wellness. Below are several types of stress relief food to help you manage stress:

Stress

1. Asparagus - This green vegetable is high in folic acid that helps stabilize your mood. The body releases hormones that affect the mood when stressed and eating asparagus is a good way to block these hormones. Folic acid is actually needed by the body to make serotonin, it is a chemical naturally produced in the body that affects mood in a positive way.

Stress Relief Food to Help Lower Stress Levels

2. Beef - Beef is also a good stress relief food even though it is usually not considered when talking about health but beef contains good amount of zinc, iron, and B vitamins that also helps in stabilizing the mood. People always think that beef is not good for the body but it is actually more nutritious than chicken. The secret to making a nutritious meal with beef is to not include the fat because it is high in cholesterol.

3. Milk - Milk is very nutritious and high in antioxidants. It is also rich in vitamins B1, B12, calcium and protein that can make you feel relaxed. You can have a bowl of cereal and milk for breakfast to battle the stress ahead of you. Drinking a warm glass of milk also help induce sleep.

4. Cottage Cheese and Fruit - Cottage cheese is a stress relief food that is rich in both protein and calcium. Mixing cottage cheese and fruits high on vitamin C like oranges is a good combination to help fight stress. Vitamin C contains antioxidants that fight free radicals that are released when you are stressed. Furthermore, these free radicals are known to cause cancer.

5. Blueberries - Blueberries are high-fiber, low-calorie fruits that contains vitamin C antioxidants good for combating stress. You can mix blueberries with cottage cheese or you can also eat them alone for a healthy snack.

6. Tuna - Tuna is also a great stress relief food option because of its stress-fighting vitamins. Tunas are rich in vitamins B6 and B12 and it is also a good source of protein. If you love mayonnaise, it is advisable to use a low-fat mayonnaise for a healthy meal.
To know more about other kinds of stress relief food, it is best that you consult a

Stress Relief Food to Help Lower Stress Levels

Milos Pesic is an expert in the field of Stress, Depression and Anxiety management and runs a highly popular and comprehensive Stress Management [http://stress.need-to-know.net/] web site. For more articles and resources on stress relief, stress tests, stress symptoms, stress reduction, anxiety and depression treatments and much more visit his site at:

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Stress Management in Law Enforcement

Recently, especially after the 9-11 tragedy, people have begun to look at police officers and law enforcement specialists as strong individuals, rightfully earning the lofty "Finest" title. They are tough, rough, and always ready to protect and serve. Law-abiding civilians feel safer when there are police officers on regular patrol in their neighborhoods and communities, and citizens living in safe localities often carry out useful, happy, stress-free lives.

Yet, in keeping their pillar-of-strength perceptions, police officers tend to keep to themselves when it comes to their own personal trials and tribulations. They regularly deal with the worst of what society has to offer, and they make special sacrifices to maintain the peace. In the process, doing their duty slowly eats away at their own health and satisfaction in life.

Stress

To make matters worse, police officers operate on a less social manner than other public safety and emergency service workers. Paramedics and firefighters are trained to work as a group, but they do not pound the streets as police officers do. This results in police officers being spread too thinly to cover their areas of jurisdiction, often having to work alone or with one partner.

Stress Management in Law Enforcement

A police officer's career is marked by frequent encounters with violence and recklessness. The very ills of society that distress civilians so much also have negative effects on a police officer's psyche. As the stress of police duty builds up, the police officer may soon experience bouts of anger, depression, or disillusion. Over time, these psychological indispositions may cause strained relationships with co-workers, friends, and family, and ultimately lead to resignation, early retirement, or - worst of all - suicide. Yes, it has happened before.

Recent studies about the psychological health of police officers have taken note of these occurrences. Most often these are signs of the progression of a Post-Traumatic Stress Disorder (PTSD). PTSD usually starts with the police officer encountering a particularly disturbing incident during police duty that he can't possibly deal with all at once. PTSD is a severe illness that grows worse with each passing year it is left untreated.

As it goes without saying that police officers have perhaps the most stressful jobs in the civilian world, they also need a measure of stress management to help them cope with the rigors of police duty. Over the years, special stress management programs have been made for police officers and other workers in law enforcement. To varying degrees, these stress management programs differ from those offered for civilians and the wage-earning population.

Stress management in law enforcement includes regular psychological therapy. Police officers may be made to undergo sessions with a therapist. These can coax the police officer to identify any woes he might have with his career and ultimately arrive at beneficial solutions. Therapy sessions aim to educate the police officer in interpreting his/her own reactions to stimuli, resulting in smarter reactions to stress.

Stress management in law enforcement also includes anger management. In anger management, police officers are taught to identify the triggers that causes aggression in them, as well as methods to contain and defuse those triggers. Anger management also teaches police officers how to detect and prevent hostile situations from ever occurring, which in turn can be applied in settling civilian disputes. Perhaps most importantly, anger management develops the police officer's emotional intelligence, allowing them to prevent and manage their stress by themselves, either on or off the clock.

Police officers who have recently gone through a particularly traumatic experience on the job, such as the death of a partner or a horribly gruesome crime scene, can be made to undergo psychotherapy. This allows them to cope with the debilitating stress that these encounters saturate them with.

Today, police precincts make it a point to have a number of full-time counselors as part of the roster. With the help of chaplains and other support workers, the presence of these counselors keeps the tension down in the work environment, allowing police officers and other workers in law enforcement to work as smoothly and normally as possible.

Being aware of the stresses that police officers and other law enforcement specialists undergo on a regular basis really puts things in perspective for the rest of us, doesn't it? Too often, being so caught up in our own petty stresses can make us forget that there are brave men and women out there who make our safety and happiness their concern. The mere knowledge of the sacrifices they make for us should be enough to let us sit back, laugh at ourselves, and be grateful for having stresses as trivial as they can possibly be.

Stress Management in Law Enforcement

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What Causes Stress Ulcers?

It is a fact that everybody experiences stress once in a while although the level of stress each one is going through varies. But did you know that there is such a thing as "stress ulcer"? There are two kinds of stress: one is physical stress, and the other is emotional stress. Emotional stress makes ulcers more painful and difficult to heal, however, the concept that emotional stress causes stress ulcers is wrong as stress does not cause ulcers.

It was assumed that chronic emotional stress causes stress ulcers. Before, people and even doctors tend to believe this fact. Doctors used to advise their patients to lessen stress in their lives to prevent ulcer or rather to cure it. However, all of them have not gained any improvement in their situations. To object from this belief, studies have shown that emotional stress does not cause the ulcers or stress ulcers, but could make ulcers worse.

Stress

The cause of stress ulcer is being linked to a certain kind of bacteria called H. pylori. About 15 years ago, Dr. Barry Marshall discovered that stress ulcer is not caused by stress but instead is caused by bacteria though this discovery is only known to about 28% of Americans and the rest still believes that stress can cause ulcer. With this information you just read, now you have a way of being treated with the use of antibiotics.

What Causes Stress Ulcers?

Little do people know that some known brands of oral medication may, in one way or another cause ulcer. These drugs are said to cause great damage to your stomach lining, and it, in turn, allows gastric juices to harm your stomach and create an ulcer.

Now that you know that stress does not cause ulcers or stress ulcers, if you are suffering from an ulcer that does not respond to antibiotics, you might want to relax a bit to reduce the stress. This would prevent your ulcer from getting worse. Do something worthwhile like read a book, cook your favorite dish or watch a movie to loosen up. Exercise and move around to reduce stress. It is one of the best ways to lose weight, feel good, and reduces cortisol levels.

There is no sense in living a greatly stressed life or having ulcers. You should enjoy the best of life. As what Wolfgang Puck said, "Live Love Eat!"

What Causes Stress Ulcers?

Remember, the best way to avoid or relieve stress induced ulcers is to cure the root of the problem...the stress and anxiety. Check out www.Stop-Anxiety-Panic-Attack.com to learn ways to relieve anxiety and prevent stress for good.

Recent Health News Articles on Stress

The people today are more active than the people before. But with more activities that must be done, the people also suffer from stress too much. The recent health news articles on stress reveal that people suffering from stress are actually changing. There have been researches that the stressed people increases and their situation are worsening.

The type of people today is changing by the means that they move and live their lives and so this also goes with the way that stress affects these people. The number of stressed people is actually increasing and the effects of stress in a person are also adding up. With more people feel stressed, there are others that consider stress as a common situation in their life but they do not see that they are risking their health too much when they simply let stress take over their body.

Stress

With recent changes in the way that we live our life, every individual must be careful not to let these situations affect him too much. With the many tasks that must be accomplished, this must not always make him feel stressed. Coping up should still be done and having a clear mind should be maintained. There can be many ways that a person can do to manage his life better and to avoid stress to take in control.

Recent Health News Articles on Stress

With the changes in the way that we live, we must learn to adapt and make our body suit it. If not, then it would be better to change our lifestyle to suit our body's needs.

Recent Health News Articles on Stress

Don't let Panic control you! It's possible to overcome: http://panicattacks-away.blogspot.com/

7 Leading Causes of Stress

In 1967, Thomas H. Holmes and Richard H. Rahe, from the University of Washington, did a study on the connection between significant life events and illness. As part of that study, they compiled a chart of the major causes of stress. That chart, which contained 43 causes of stress in 1967, was updated to 55 causes in 2006. Apparently, society is finding more causes to feel stressed.

If you knew the leading causes of stress in your life, would you take action to eradicate them? Can you eradicate stress - or is it an inoperable condition that will be with you all of your life, possibly causing your eventual death?

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Which Is Your Leading Cause of Stress?

7 Leading Causes of Stress

1. Finances

Most studies agree that finances are a leading cause of stress. In an online poll conducted in 2005 by LifeCare, Inc., 23 percent of respondents named finances as the leading cause of stress in their lives. Financial stress has led the list in many modern polls.

Some who name finances as the leading cause of stress cite major purchases they have to make, such as a home or car. Others are stressed by a loss of income, or mounting credit card debt. For some, financial stress will eventuate in bankruptcy. While college students stress over paying for an education, Baby Boomers and older senior citizens find that retirement income can be a major cause of stress.

2. Work

Closely tied to finances as a cause of stress is work. Our jobs or careers seem to cause constant stress. In the LifeCare poll, 21 percent of those responding listed this as the leading cause of stress in life.

How is the workplace a cause of stress? We worry about getting and keeping adequate employment. We worry about new types of work or new responsibilities. We struggle to climb a career ladder, overwhelmed by the demands. Work conditions may change, or we may have interpersonal trouble at work. Students, especially teenagers and college age students, cite school work as a cause of stress. Sometimes, work stress is brought on by others. Sometimes, we bring it on ourselves.

3. Family

Family, wonderful though each member may be, is also a leading cause of stress. Arguments erupt with a spouse or other family member. Parents divorce. Children marry. The ebb and flow of family life is filled with stress. A child moves out - an aging parent moves in.

Family health is also a leading cause of stress. A sick family member, a serious injury, pregnancy, miscarriage, or abortion all cause stress. Family changes of other kinds bring stress, too. Adoption, relocation, and job changes for just one family member can cause stress for all.

4. Personal Concerns

Personal concerns that are only indirectly created by others are another top cause of stress. Lack of control tops the list of personal concerns. Every human has a deep-seated desire for control over his or her own life. When control is weak or missing in a given area, we experience stress. To many people, a lack of control over their own time is a leading cause of stress. We want to determine when we do tasks around the home, or at work. Holding a job, participating in the children's carpool to school, driving family to soccer practices, shopping, and scout meetings while trying to keep the household running can create major stress. You would like to control your time, rather than let others' demands control it, but that is not always possible.

We may be involved in legal proceedings that cause stress. We may be wrestling with a bad habit. We may be going through changes. Personal change of any kind can be a cause of stress.

5. Personal Health and Safety

Most people find that personal health is a leading cause of stress. For some, the stress is linked to obesity, and a desire to lose weight. For others, the stress is a personal bas habit that affects health and must be changed. For example, smoking, abuse of alcohol or other drugs. Illness or injury, whether less or more serious, can be a leading cause of stress for many people. Incontinence can be an ongoing concern. Personal health is more or less stressful according to the degree of seriousness and our personal outlook on health.

Personal safety is also a leading cause of stress. Women, more than men, tend to stress about their own and others' safety. Adults tend to stress more than young people, who may act invincible. Crime is a factor, as is

6. Personal Relationships

Whether it is a friendship, dating, separation, marriage, divorce, or re-marriage, a relationship can be a leading cause of stress for many. We all want love, and that is potentially available in relationships, but getting from A to B can be very stressful. Some resort to online relationships that are easier to handle. Others withdraw and become recluses. Either way, the demands on time, finances, and emotions can cause ongoing stress.

7. Death

Probably the most wrenching cause of stress is the death of a loved one or close friend. Even the death of a pet can be stressful. Children are always a source of stress for parents, but when a child dies, the stress is overwhelming. The same is true when a lifetime spouse passes on.

Win or Lose

Causes of stress change as we age. The stressed child who threw tantrums becomes a young student, stressed by the school bully. The young student becomes a teenager, stressed by acne, hormones, and dating. The teenager becomes a young adult trying to handle the stresses of leaving home, adjusting to college life, and managing finances. Life progresses to first jobs, marriage, children, and so on. Even if you move to a secluded cabin in the woods, stress will follow you.

Gaining knowledge of the leading causes of stress is important. Using that knowledge to win over unhealthy stress is vital.

7 Leading Causes of Stress

©2007, Anna Hart. Anna brings to her writing her professional training and expertise as an educator. When she writes at http://www.stressmanagementblog.com about a leading cause of stress, she does so from well-conducted research. Anna invites you to read more on her blog about the causes of family stress.

Physical Symptoms Of Severe Stress

It is believed that stress comes in two forms. Acute or sudden stress, that by definition, is brief and has an endpoint. The body's response to this is to change the biochemistry in the blood to give the body a sudden boost of energy. This energy gives the body more strength, heightened senses and an awareness that imminent action is likely. In situations like this, if action isn't taken to rectify the stressful event, the body might use this energy on itself. So it is not uncommon for people experiencing sudden stress to clench their fists, clench their jaw or grind their teeth. In some cases they may get headaches, blood will pump faster through the body and veins may bulge. Other symptoms might be cramps or bloating of the stomach. On the whole, however, sudden stress is an inevitable consequence of living and the body's response is appropriate and necessary.

Stress becomes a problem when it is severe stress. Commonly described a chronic stress, it is stress that is prolonged and unrelieved. It is often a consequence of the person not dealing with small stressors that overtime become bigger or combine with other stressors to snowball into something that is uncontrollable.

Stress

Severe stress might be overworking - spending long hours at the office doing something that has an unrealistic deadline. This could cause the person to develop an unhealthy lifestyle, where they eat fast food and rarely exercise. This, in itself, would cause symptoms of ill-health if it continued for any length of time, but it would not be stress related unless the person involved was reacting to it in a stressful manner.

Physical Symptoms Of Severe Stress

By this, I mean, the body's response to the situation would be to trigger the release of hormones like adrenaline, cortisol and oxytocin into the bloodstream for a prolonged length of time. These hormones are agreed to be the bodies common response to something that is perceived as stressful. They are what gives the body it's boost of energy. This response has been dubbed the 'fight or flight' and more recently the 'tend and befriend' response.

Simply put, these hormones put the body on high alert. You could use the analogy of a fire alarm going off. This works to wake people up and escape from a burning house but can you imagine if this fire alarm went off for 24 hours a day, 7 days a week. It would soon become intolerable to live in the house.

The hormones cause a number of changes in the body. They increase the blood pressure. This is bad for the health of the heart over a long time. The increase in adrenaline and cortisol is also thought to increase the chances of heart disease. The blood becomes thicker, in preparation for an injury, and this can lead to blood clots that lead to strokes. Blood is diverted from the stomach and this can lead to cramps, diarrhoea, constipation or bloating.

The stress hormones overstimulate the immune system which over time starts to work against the body or is unresponsive to real threats to the body. This means people suffering from severe stress catch colds, flu's and possibly worse far easier than people who are not as stressed.

Severe stress gradually becomes debilitating because it works on all of the body's systems. All types of complaints could be a consequence of stress ultimately. The key is to be responsive to the changes in your body and determine if this could be stress related. Then take action to defuse this stress or find an outlet for the pent up energy.

Physical Symptoms Of Severe Stress

If you would like more detailed symptoms of stress or find out how to relieve stress using relaxation techniques then visit http://www.stressmanagementreview.com Adrian Whittle writes on issues related to stress including work related stress and dealing with stress in college.

How Does Stress Affect Sports

Stress can be good or bad for a person engaged in a sporting event. Good stress can improve a performance whereas bad stress can cause them to, in sporting parlance, not be at the races. This article will examine these two types of stress, what causes them, how they affect sports and how they can be combated.

Sport is a fairly general term for a range of activities that require varying mental and physical skills. For example, archery and ice hockey have many skills in common but probably more skills that are disparate. Physical exertion may be more intense in ice hockey than archery but mental pressure and judgement would be more in archery.

Stress

The body's response to stress is to change the bio-chemistry in the blood. The hormones adrenaline and cortisol are pushed into the bloodstream which passes through the body. This gives the body an energy boost. The muscles will become tighter and prepared for some exertion. The senses will become more attuned; pupils will dilate to allow more light to enter the eye and thus improve eyesight. This response is known as the 'fight or flight' response. It is triggered when the person, through their nervous system, senses a stressful event about to occur. In this way the body can overcompensate for a stressful event by putting too much adrenaline into the blood stream or not enough.

How Does Stress Affect Sports

There seems to be two ways to affect this response. The first is the actual event that is causing the stress. The second is the perceived amount of stress that the person places on the stressful event. They are, obviously, closely related.

In the first instance stress could be caused if the person is new to the sport and does not have the skills or knowledge of the sport. They will feel overwhelmed and worried about things like the rules of the game, what position they should be in, what are their responsibilities or how to do a particular activity. On a physical level, they may not have developed the physique to do certain activities.

In this instance it is important not to take the sport too seriously. If the sport is a form of relaxation or stress relief then this should be clarified each time anything becomes overwhelming. Remember that it is supposed to be fun. Remember, also, that making mistakes is a part of learning. You can only improve by making these mistakes and you will be better for them.

The second way to influence the body's response to a stressful event is more to do with people that are experienced in the particular sport. In this case, we are talking about fine-tuning a performance. It is often said in professional sport that the difference between two competitors is not their fitness or skills but their mental preparation because the physical skills are virtually identical.

This is true. Many top sportspeople use mind techniques and sports psychologists to give them an edge. Simply put, the mind techniques are a way of putting the right amount of stress on a particular event, in the mind of the sportsperson, so that he or she peaks at the right time.

For example, a stirring speech by the coach can have two results. It could inspire the person to a great performance or it could put too much pressure on the person and limit the performance. This is a highly personal issue for people. Knowing how to mentally agitate the stress responses in the body to peak at the right time is a rare skill or talent. Generally, it comes through knowing the person involved.

Music is also used to 'calm nerves'. In this, we mean mediate the stress response in the body. The relaxing music can help the person forget about the stressful event. On the other hand, high energy or dance music is often used to motivate and get the 'blood flowing'. The music is often personal and different music can elicit different responses in people.

Stress is crucial to obtain a peak performance in any sports. Attaining the perfect level of stress for the individual at the right time is often harder than attaining the peak physical condition. From a stress management perspective, knowledge of the persons stress levels and how to alter these levels is the only way improve the individuals performance.

How Does Stress Affect Sports

Adrian Whittle writes for http://stressmanagementreview.com. If you are concerned about the effects that stress may have on your life, the common symptoms of stress and ways to defuse your stress levels then visit the site.

Stress and Heart Attack - Can Stress Cause a Heart Attack?

Over a million people have heart attacks every year in the United States alone. The startling fact is that it's no longer restricted to people over 65. Reports of heart attack among women and even younger people are on the rise in recent times. While various factors are responsible for heart attacks like high cholesterol, lack of exercise, obesity and blood pressure, the contribution of stress seems to be the most.

In one research, when a group of people with past history of heart attack where given stressful tasks, blood pressure and heart rate increased in all of them. However, in the group who had suffered an attack due to stress, it took a significantly longer time for the blood pressure to return to normal compared to the group whose cause of previous attack was not stress. Also, the former group had higher number of clot forming platelets in their blood. Platelets are formed to stop the bleeding when tear occurs in the heart vessels due to an attack. However, these clots can also cause a blockage restricting the blood flow to the heart.

Stress

Another group of researchers have also found that ambitious, aggressive, critical, self-demanding people are more susceptible to heart attacks than less ambitious and less competitive people. When one understands how stress is caused, it becomes clear why the research holds true. We get stressed when things go out of control or when we get too much attached to the outcome of our actions. Ambitious and aggressive people are often critical and demanding of themselves and others. This attitude puts a lot of stress on oneself. On other hand, less-ambitious and contented people do not have high expectations. Therefore they are much more relaxed.

Stress and Heart Attack - Can Stress Cause a Heart Attack?

One thing is clear, when it comes to managing stress, relaxation is the key.

Stress and Heart Attack - Can Stress Cause a Heart Attack?

For free advice and strategies on managing stress, visit Stress Management Forum.

Common Causes Of Stress Among College Students

College is a wonderful opportunity to, not only further your education, but experiment with life before it gets too serious. Having said that, college life is not without it's stressful situations. Here are a few common causes of stress amongst college students.

Possibly one of the biggest stressors for some college students is the considerable debt they will have to take on, in order to afford tuition fees, campus accommodation and textbooks. Quite often this is a source of great concern for a kid that is straight out of high school and may not be financially literate.

Stress

Whilst the debt alone is stressful, the need to service this debt can cause the student to over-extend themselves. This might mean that they have to take on a second job or work long hours as an employee and a student at the same time. This could have knock on effects with the ability to concentrate on their studies which could lead to failure of their course. This scenario would prove stressful.

Common Causes Of Stress Among College Students

Another common cause of stress is adapting to the new life they have suddenly landed into. In many ways this new found freedom can be a source of great joy and motivation, but it can also be stressful.

For many it will be the first time they have lived outside the nurturing and protective security of the family unit. Their parents will have provided for them materially and will have set down boundaries on how to live. This no longer applies in college and one of the first tasks a student undertakes is to find an identity and effectively test the rules that were set out by their parents. The uncertainty and lack of identity is a common cause of stress.

As a student becomes more established in college the stresses that affect them are related to succeeding in their educational objectives. There will be particularly stressful periods when they have to complete papers or cram for exams. Other causes of stress could be giving presentations and seminars on their subject. This could lead to spending long hours concentrating on the subject and letting other aspects of their lives slide. This loss of harmony in their lives could be stressful.

As they get to the end of their college careers, the inevitable stress of preparing for the real or adult world is apparent. Such considerations like, finding a job, preparing and taking job interviews, potentially relocating, leaving their college friends can be stressful.

While most of these concerns are well negotiated by most students, they can often create problems for some. A great way to deal with these problems is to have a support structure to help the student through these times. This structure could be part of the college, be a network of friends or be their family. The importance of being about to talk through these issues cannot be overlooked.

Common Causes Of Stress Among College Students

Adrian Whittle writes for http://stressmanagementreview.com The site features a comprehensive review of stress management techniques. How does stress affect health and common ill-health symptoms related to stress are discussed and a range of stress busting solutions are given.

Can Stress Cause Memory Loss?

You may be staring at your computer screen, knowing perfectly well that the article due to be written needs to be completed and sent within the next hour. But as soon as you start typing the words out, your brain stops functioning, the words don't make sense, and your fingers don't move around the keyboard anymore. Your first instinct is to get up and run out of the door. This is known as the "fight or flight response" that every human being faces in case of impending danger. Although it is devised to save us from any imminent mishap, it is also responsible for slowing the brain down and memory loss.

If you are wondering about can stress cause memory loss you are not the only one thinking of the same question. In case of a situation of stress, our body starts reacting in order to take actions accordingly. Stress hormones such as cortisol are secreted by the brain, which provides energy to our limbs and the will to take action immediately.

Stress

Since the hippocampus is robbed of its energy in such conditions, there are high possibilities of creating new memories at this point of time. If the hippocampus is exposed in such a way for a long time, then there are chances of short-term memory loss. The functions of the brain are deterred and loss of memory occurs in such times. Repeated exposure of the hippocampus damages it, and this is one of the earliest causes of Alzheimer's at a later stage.

Can Stress Cause Memory Loss?

Can stress cause memory loss? Yes, it can. Therefore, it is important to control the degree of stress that you allow your body and brain to be subjected to. Sustained subjection of the brain affects the brain cells negatively and causes memory loss in the long run. It is crucial to try to keep the mind and body free of stress as much as possible. Sometimes it may be possible to recover the memory loss and repair the brain damage caused by continuous stress. However, if the damage is too severe, then there is no way that the brain can go back to its normal functions or regain the lost memory. Therefore, take note of how your body and brain is being affected by stress every day.

Still wondering if can stress cause memory loss. It is important that you take this seriously in order to avoid irreparable damage to the brain. However, it is natural for all of us to forget things when we are in the middle of a lot of work. Too much pressure tends to make us forget a few things here and there. But if you are always working under pressure and stress then this may become a chronic ailment. Therefore, it is necessary to work under normal conditions. Misplacing things and not remembering where you kept them is a sign of normal forgetfulness. But stress related memory loss diseases include Alzheimer's, dementia, and other related illnesses that cause trauma to the brain.

Can Stress Cause Memory Loss?

Find out What Causes Memory Loss [http://www.causesofmemoryloss.com/what-causes-memory-loss/] and learn how to cure it. The Causes Of Memory Loss can be stopped before you completely lose your ability to remember.

Eat For Stress Relief - 5 Foods to Calm You Down

If you're jittery bundle of nerves, start eating for stress relief. The following five foods will calm you down and make you feel fit enough to handle whatever life can throw at you.

1. Avocados Lower Your Blood Pressure

Stress

Stress is a great excuse to indulge in creamy guacamole. Not only will you get instant stress relief from this green marvel, you'll also do your heart good. Avocado contains both monounsaturated fat, and potassium, which can lower your blood pressure.

Eat For Stress Relief - 5 Foods to Calm You Down

2. Oats, Your Serotonin Enhancer

Just like your mother told you, porridge is good for you. Oats contain carbohydrates which are absorbed slowly, and this enhances the serotonin-producing abilities of your brain. Serotonin is your body's own stress-relieving chemical.

So if you know you'll have a busy, high-pressure day, take a few moments to eat a bowl of porridge or muesli before you leave the house.

3. Oranges - Fast Stress Relief

Oranges for stress relief, who knew? It turns out that vitamin C relieves stress by returning your blood pressure and levels of cortisol (a chemical produced by the body when you're under stress) to normal quickly.

4. Salmon Keeps Cortisol and Adrenaline in Check

Salmon is packed with omega-3 fatty acids, and they keep cortisol and adrenaline (another chemical your body produces when you're under stress) in check.

If you hate fish, you can buy capsules of omega-3, but fresh salmon is better for you.

5. Skim Milk, Calms You and Relieves PMS

Do you turn into a fire-breathing dragon at that time of the month? Skim milk not only calms you down at any time, but it's especially useful when you're suffering the irritability and mood swings of PMS.

Here's an added tip: if your stress is giving you insomnia, a glass of skim milk will help sooth you to sleep.

Everyone suffers from stress. The above five foods will not only help you to manage stress, but will also improve your general health, so that you're calm and serene, even in the midst of the chaos of your life.

Eat For Stress Relief - 5 Foods to Calm You Down

Want more stress relief tips? You'll get more information on stress management on the Just Stress Relief Blog at http://www.juststressrelief.com/blog/, and at the Easy Fab Yoga Blog at http://www.easyfabyoga.com/blog/

What Is Psychological Stress?

Stress is a complex term to define. It's simplest definition might be that it is an event or situation that forces a person to adapt to the event. Stress is the event itself and the reaction to that event within the person experiencing it. Thus stress is completely subjective. What may be stressful to one person might be pleasant or fun to another. Flying, for example, can cause some people to develop anxieties and panic attacks while others love to fly and look forward to the flight. What is more, everyone's body responds in the same way to a stressful event, or any event for that matter, but the people that suffer from stress related illness and problems find it hard to turn their body's response off.

Psychological stress is more to do with the turning off of the body's stress responses to a situation.

Stress

The body's stress response is to increase the flow of hormones adrenaline and cortisol in the bloodstream. This has the affect of raising the heart rate, redirecting blood from the extremities and stomach to the vital organs, changing the consistency of the blood for potential injury and making our senses more aware.

What Is Psychological Stress?

You could liken this to the charge in a battery. The body charges itself up to a high voltage ready for discharge. In the analogy of the battery, if we were to keep on charging the battery without a chance for it to discharge it would eventually explode. If our body's continue to be flooded with adrenaline and our heart rate is constantly high we will develop health problems which could be fatal.

Psychological stress may have evolved from a real event that caused an emotional disturbance in the past. This event may have been the messy splitting up from a relationship that lead to emotional pain. As the event recedes into the past other sentiments within the persons psyche tend to cause anxiety and stress. So the person might feel unattractive to the opposite sex or lose confidence in socialising with people. These issues will cause stress for the person and can lead to other behaviours that induce stress. They may find it hard to stay focussed or feel that their personality is disintegrating or get anxiety attacks.

All these issues are, effectively, in the mind of the person. They will cause the body to react as if it was under some form of stress when in fact it is not. If this continues for any length of time the person could suffer from ill-health.

Through counselling the person can understand that these issues are not important because there is nothing that the person can do to change the event. Counselling can help people to accept the initial stressful event and rationalise the subsequent stress inducing thoughts. The biggest problem with psychological stress however is that the average person cannot identify psychological stress let alone trace it back to a source. This is why some form of counselling or group sessions can help but many people are reluctant to do this because they feel uncomfortable admitting something is wrong.

What Is Psychological Stress?

If you are concerned about your own stress levels and want ways to manage stress then visit http://stressmanagementreview.com . Adrian Whittle writes on stress related issues, including how stress affects your health and common symptoms of stress.

7 Simple Ways To Decrease Stress

Stress is often the end result when people react to certain events. In fact, it's the way of the body to handle challenges and meet tough situations with stamina, heightened alertness, strength, and focus.

Enough amount of stress can be good. But, stress overloads are not good. For example, small amount of stress regarding an upcoming examination can inspire you to study but too much stress can entirely make your concentration poor. Too intense or chronic pressures or troubles that are handled alone can result to stress overloads.

Stress

The stress overload signs are panic or anxiety attacks, constant feeling of being pressured, hurried, and hassled, moodiness and irritability, physical symptoms including chest pain, headaches, or stomach problems, sleeping problems, allergic reaction like asthma or eczema, depression or sadness, and too much drinking, smoking, doing drugs, or overeating.

7 Simple Ways To Decrease Stress

What are some ways to decrease stress?

1. Be realistic. Nobody is perfect. Never expect other people to be perfect. It will just heighten your stress. For example; you are doing a difficult school project, it is much better if you ask help from other people to lessen your stress.

2. Decide properly on excessive scheduling. Cut down some activities which are not very important to you.

3. Never forget to relax. Relaxation response is one of be the best and natural stress antidotes. Try doing simple breathing exercises in stressful situations.

4. Always have a good night's sleep. This can keep your mind and body in good shape and prepare to handle negative stressors.

5. Always maintain a positive outlook, thoughts, and attitude. A healthy dosage of optimism helps in making the most of stressful circumstances.

6. Good body treatment. Regular exercise and proper diet helps in proper stress management instead of running or eating fast food or junk food, and turning to substance abuse.

7. Solve little problems. This can build your self-confidence and control.

These ways are simple yet can help you manage stress successfully. But, skills on stress-management work best if regularly used.

7 Simple Ways To Decrease Stress

To learn more stress relieving ways, visit my stress reducing tips site

7 Tips to Relieve Stress At Work

Do you feel stress at work? Do you carry your stress home with you at night?

Here are some tips that will help you achieve success over stress. You can reduce stress on the job.

Stress

1. When making phone calls, as you pick up the phone and dial, take three slow deep breaths. Concentrate on pushing tension out of your lungs as you exhale.

7 Tips to Relieve Stress At Work

2. Sit down to eat. (Do not eat while standing or driving in your car) Focus on relaxing and enjoyable talk at lunchtime. If co-workers only insist on rehashing all of the negative stuff at work, insist on eating alone.

3. When you drive your car to your business or your job, listen to something enjoyable or motivating.

4. On the way home from your business or your job, listen to enjoyable or relaxing music.

5. Take a few minutes each day to thank God, in whatever form is consistent with your belief system, for the glorious sunrise. At sunset, do the same. If you are at work while the sun is setting, take a quick break to watch the sun set and again, thank your concept of "God" for the glorious sunset.

6. Take a few minutes at work to think of people who may have harmed you in any way. Breathe deeply, relax, and push out all of the tension surrounding those thoughts. Fill your hear and your lungs with forgiveness for the person or persons who have harmed you. Wish for them the same success and happiness you wish for yourself.

7. Live today as if it where your last day. Make your last day, your best day!

Summary:

Use the seven tips to relieve stress at work and enjoy your job and your life.

7 Tips to Relieve Stress At Work

Wayne F. Perkins, Stress Annihilator and author of "How to Achieve All of Your Goals All of the Time" Phone: 602-647-4280 FAX: 928-637-0008 Stress Annihilation Website

http://www.stressannihilation.com

"Annihilate Stress and Propagate Hope."