Anxiety And Stress Management
“It’s not stress that kills us, it is our reaction to it.”
Anxiety and stress has the ability to greatly impact our body’s normal functionality, especially if we don’t pay attention to the warning signs. Despite the fact that we deny the sensations we are feeling in our bodies, we can certainly see that our mental and physical state is not functioning at its normal capacity. It is very important for a person to learn how to look for the warning signs that stress and anxiety is already taking control of your system and you need to understand how to take care of your body to prevent a total breakdown.
Looking Out For The Danger Signs Of Stress and Anxiety
“Remember that stress doesn’t come from what’s going on in your life. It comes from your thoughts about what’s going on in your life.”
Andrew J. Bernstein
Stress and anxiety often starts out in our minds long before it begins to reveal some signs on our bodies. Both are linked and one will show some effects of the other. A stress-free mind is frequently associated with an active and healthy body, but a mind riddled with issues will surely result in a deteriorating health.
It is very important for a person to watch out for danger signs when you’re body is nearing the limits of its tolerance to unusual levels of anxiety and stress. Often times, we will experience some minor aches and pains but when our mind is burdened with stress and problems it is subjected to on a daily basis it can take a toll on both our minds and our bodies. If left unchecked, it might result to sleeping and behavioral problems, lack of coherent decision making skills, or even a potential heart attack when it is already above the danger level.
How To Handle Anxiety And Stress
The mind shows the first signs of obvious stress and later reveals itself to your physical and emotional state when left unchecked. It is essential that we learn how to calm our minds under the throes of stress and learn to focus our thoughts on positive things in order to deal the problems and relax when you need to.
This might take some effort on your part if it’s your first time to undertake stress management but there are some time proven techniques you can use to simplify the process and help you learn to deal with your difficulties. You can start by using yoga and meditation to focus your mind and give you confidence to deal with life’s problems.
Stress affects everyone differently. What may turn into a stressful situation for one person, could be a piece of cake for another. This is why it’s very hard to to reduce stress and anxiety at the beginning. It ends up overtaking us and causing us to burnout very quickly.
The very first step you need to take is to acknowledge you are under attack from stress. If you cannot do this then your stress will never cease. The next step is to identify where you stress is coming from.
Are you could be stressed out by your job, by a family member or a bad relationship. Once you understand where you stress is coming from, it will be much easier to deal with.
How do you react to daily stress?
If you don’t manage stress, it will find a way to manage you. Stress can be very invasive in your life. It loves to be in the driver’s seat and you hand over the keys without fail on a regular basis because you feel defeated by it.
You might blaming the boss, the car mechanic or your spouse for your stress. You can’t control what other people do or say, but you can manage some of the smaller irritations in your world in order to reduce your stress.
Here are 4 ways to fight stress and stay calm in doing so.
1- Breathing Exercise That Calm The Spirit
Another method to dealing with anxiety and stress is to focus on your breathing. You can start with some basic exercises such as breathing in and out in specific intervals. This sends a signal to your brain to turn up your parasympathetic (rest and digest) nervous system and turn down your sympathetic (fight or flight response) nervous system. The sympathetics raise your heart rate and speeds up your breathing . This brings out your stress hormones like cortisol which pumps through your bloodstream, When cortisol is elevated it interrupts the various hormonal systems of the body. Breathing exercises lower blood pressure, promote feelings of calmness and relaxation, and help you de-stress without complicated drugs or psychological evaluations .
2- Use Progressive Relaxation
Progressive relaxation is all dependent on tightening and untightening of the muscles in a escalating manner while focusing on your breathing. In this type of breathing, we are able to calm the spirit in a way that eases the emotional strain and puts your body in balance.
3- Guided Visualization
Guided visualization relies heavily on using positive images and feelings to replace any negative thoughts and energy. According to Psychologist Dr. Ellen Langer, “Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.”
This exercise will ensure that your body, as well as your mind will get enough oxygen for it to function properly. When stressed so it’s best to practice some breathing exercise to help you cope with it, we usually hyperventilate or suffer short breathing.
4- Fighting Stress With The Right Foods
If you plan to fight stress head-on, you need to eat healthy foods that are nutritious for both your body and your mind.
Here are four foods that fight stress and have great nutritional content:
Asparagus – contains folate which essential for keeping your stress levels low.
Avocados – contains glutathione which blocks the absorption of some fats that cause oxidative damage thereby keeping your body healthy and strong. They are also high in folate, lutein, beta-carotene, and vitamin E.
Berries – which including strawberries, raspberries, and blackberries, are very rich in vitamin C, which has been shown to be helpful in combating stress. Vitamin C reduces your blood pressure levels and keeps your cortisol levels from getting too high thereby keeping stress at a minimum
Cashews – are a great source of zinc. Just a 1-ounce serving gives you more than 11 percent of your recommended daily allowance. Having low levels of zinc in you system has been linked to both anxiety and depression.
Whatever you do, there are many ways to combat stress without going crazy. If you learn the proven techniques to stay cool in stressful situations you will be able to deal with anxiety and stress whenever it rears its ugly head.