Stress Management
 

Stress is a natural component of our everyday lives in this increasingly hectic and complex world. However unmanaged it can affect our well being, health, work performance and the quality of our lives. It is therefore essential to be in possession of effective techniques to prevent or alleviate the potentially debilitating symptoms.

 

How the Body Reacts to Stress

 

When we find ourselves in a stressful situation, the “stress chemicals” - adrenaline/noradrenalin, thyroid hormones and cholesterol are released into the bloodstream. These act as powerful stimulants, speeding up reflexes, increasing heart rate, raising blood sugar levels and metabolism. The results are: increased short-term capacity and performance boost energy supplies and sharpened responses. In other words the sympathetic nervous system or the fight or flight response is activated.

This reaction was fine in the cave man days when fight or flight often meant just that or death. The chemicals in those times would be spent during a kill for example and a good long rest afterwards to recover. However if all these chemicals aren’t translated into instant action, which is usually the case these days, long-term consequences can include disorders such as: heart disease, strokes and kidney damage. A disturbance of blood sugar levels can aggravate diabetes. Racing metabolism can lead to exhaustion and eventual physical collapse.

 

 

Pro-Active Health

 

Relaxation

 

To counteract the above we need to activate the parasympathetic nervous system. Self hypnosis and meditation are both wonderful techniques to do this. The underlying tenet and method is different but physiologically they have the same outcome with lots of research to back up the positive results. Self hypnosis tends to have a more specific outcome and contains embedded commands whereas meditation is more about detachment.

 

To read more about self hypnosis

 

To read more about meditation 

 

 

Regular Exercise

 

 

If you are physically fit, you can react better to stress, depression and indeed any curve balls life tends to throw.

 

A regular exercise program offers the following benefits:

 

·        Reduces the risk of premature death by 40%

·        Activates the parasympathetic nervous system

·        Improves cardiovascular functioning and muscle tone   

         thus preventing wear and tear of joints

·        Increases intake of oxygen – the fuel of metabolism

·        Lower blood pressure

·        Improved lung capacity

·        Improved blood flow to and through the brain

 

STAMINA is improved by swimming, cycling, running, jogging, and brisk walking

 

STRENGTH is improved by weight lifting, circuit training

 

SUPPLENESS is improved by stretching, tone-up exercises, yoga. Stretching exercises reduces tension in muscles, can be done in a few minutes and have an immediate effect on our sense of well-being.

 

Although each of the three S’s are important, stamina is the element which will stand you in best stead when it comes to facing pressure.

 

 

Finding the Time to Exercise

 

You need a minimum of two 20 minute exercise sessions per week (three 30 minute workouts are better).

 

·        Choose an aerobic exercise that you enjoy

·        Non-competitive exercise is best.

·        Pick a set time to exercise.

·        Gradually increase exercise intensity and duration.

·        Even a little exercise is better than none.

·        Find an exercise partner.

 

 

Stress management can simply mean taking some time out for YOU!

 

 

What do you like doing just for you?

 

How often do you do it?

 

And could you do it more?

 

 

To read more about taking time for you and building up your self esteem