The Most Effective Techniques of Stress Management

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It is very important to learn how to manage with stresses and find the best ways to prevent or avoid stress-related anxiety, nervousness, depression, pessimistic thoughts, pressure and other negative effects of psychological and nervous tension caused by stressors. For many years stress management has been one of the most popular topics of today’s business trainings and programs since employees’ abilities to cope with stresses contribute greatly to greater physical health of the employees as well as achieving strategic goals of the enterprise.

thinkingFor more effective personal stress management every individual should create a special complex strategy. The following ideas may be helpful in looking for the best solutions to fight with stress:

– being aware of the stressors and your own reactions on every possible stressor,

– looking for opportunities to change or avoid these stressors,

– looking for ways to reduce negative emotional reactions,

– creating emotional reserves.

There is a great deal of effective stress management techniques. The most common way to calm down the anxiety and stress is to have an open emotional talk with a friend or a close person and discuss the problems, which caused nervous tension. In many stressful situations a self-talk can be effective as well. Also, some entertaining activities may help, like watching a movie or a TV show, doing physical exercises, going out for shopping or for a walk, etc. The other techniques suggested by modern psychologists include various therapeutic diets, resting, relaxation, therapeutic massage, positive thinking and visualization, meditation, yoga and many others.

breathing therapyIn harder situations, when the effects of stresses on a person’s psychology are very strong, such person can be in need of some serious medical help. It is recommended to consult a doctor and possibly have some séances of cognitive therapy. Diaphragmatic breathing is another known effective technique, which can be helpful and relaxing for those people, who suffer acute stresses. Diaphragmatic breathing means taking two-three slow breathes, which instantly help to relax and calm down. It is a good relaxing tool for those people who need instant stress relief (for example, during an exam or

Finally, it is interesting to take into consideration a known theory of psychologist Hans Seyle, who discovered three stages of our reaction on stresses and called it General Adaptation Syndrome. These stages include:

– alarm phase, when the body gets ready for possible dangerous reactions,

– resistance (or adaptation) phase, when the body is getting used to the stressors and tries to decrease irritation, caused by the stressors,

– exhaustion phase, when the body runs out of the resources, like immunity or energy, and falls into exhaustion.


Depression and Its Causes

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depression and its causesIt is difficult to find a person who has never experienced depression. This problem can catch us at any time and place. Depression is a mood disorder, which affects daily activities of a person and is connected with the feelings of apathy, anxiety, melancholy, weakness, sorrow or sadness. It is not only a state of mind: depression is related to a number of chemical imbalances in human brain, which take place under the effect of some external or internal factors. Depression usually has more then one cause and it is connected with several different aspects: psychological, physical, biological, environmental, etc.

Various problems, difficulties, failures or disappointments, which we experience in our daily life are considered the most common reasons of depression. Those can be problems at work, misunderstandings between family members or friends, illnesses or accidents, as well as problems of our friends and relatives, and so on. It is known that children and teenagers are especially vulnerable to such things. That’s why any psychological trauma, caused by a separation with a friend or parents’ divorce, etc., can trigger a long-term depression which can be extremely harmful to the child’s young and unstable psychology.

depressionThere are also some personal reasons, which can lead to deep and long-term depression. Those include bad psychological condition due to a lack of communication or a failure to succeed, too low self-esteem, feeling lonely or worthless, and many others. Alcoholism and substance abuse, constant worry and psychological tension, chronic stresses and sleep disorders also frequently cause depression in many people. In addition, bad memories from a person’s youth or childhood (including various fears, abuse, parental neglect, health disorders, etc.) often become a reason of depressive feelings.

In addition, there is another group of reasons, which are connected with health problems and ailments of an individual. Such things as suffering from chronic pains, having a hard or terminal disease (including anxiety or eating disorders, schizophrenia, AIDS or any form of cancer), as well as using some medicines (such as some sedatives or high blood pressure medications) can result in depression. Finally, specialists argue that genetic predisposition plays a key role as a possible cause of depression. Therefore, if a person has family history connected with frequent depressions of the parents or grandparents, there is a great probability that such person will suffer from frequent and deep depressions, as well.

Depression is one of the most common responses of a human mind on various problems the person has to face, and there are many people who are going through mild, moderate or severe depression quite regularly. Depressions result in increased feelings of guilt, indifference to life, hoplessness or dispair. Depressed people can not receive pleasure and satisfaction from the life, and in many cases they need some serious professional help. It is necessary to remember that depression is a very powerful destructive factor, which can ruin families and affect human life immensely. That is why it is important to recognize its causes or reasons, and find some effective ways to cope with it.


The Effects of Stress on the Body and Health

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People feel stressed very frequently and in many different situations. The majority of stresses are connected with our activities at workplace, as well as with various family matters or emotional connections. Stress is one of the biggest social problems of modern society, along with obesity, AIDS and substance abuse. It is important to learn at least essential information about this issue and be prepared to fight against stresses, which regularly occur in our daily life.

Stressed up womanEverything that causes stresses is called stressor. According to this, there are external (physical) and internal (emotional) stresses. Also, it is important to distinguish acute and chronic stresses. Acute stress is a singular reaction of our mind on probable threat or disturbance, like noise, crowd, ailment, infection, danger, etc. Chronic stress is a chain of stress conditions, which can be caused by permanent disturbance, like continuous pressure at workplace or long-lasting emotional crises, etc.

Of course, stresses affect our health, mind and body to a great extent. First and simple signs of stress include anxiety, short-temper, low moral, temperature rise, changes of blood pressure, stomachache, headache, and so on. If the stress is not very hard and the stressed person is quite resistive to the negative influences of the stressors, stress condition will possibly end in a short while with total relaxation. Specialists suggest that light stresses are even useful, because they can refresh our mind, mobilize our energy and boost our performance and productivity.

However, sometimes, acute stresses can be very strong and sudden. They can be caused by very distressing reasons, like, for example, an information about a sudden death of somebody dearly loved, or a sudden threat to own survival. In such cases, stress can cause very strong effects on human mind and body, and result in nervous breakdown, hysteria, panic or dead faint, and even more serious conditions. In the worst situation, some physical damage, like a heart attack or a heart disease, can take place.

Chronic stresses, as a rule, affect our health greater. They are more likely to result in serious mental disorders or physical diseases. Negative effects of chronic stresses are mostly associated with inability of human body to adapt to permanent disturbing conditions. Chronic stresses can cause numerous physical disorders and illnesses. First of all, those are gastrointestinal (diarrhea, stomach ulcer, etc) and cardiovascular disorders (arrhythmia, raising blood-cholesterol levels, etc). Stresses can also cause serious disorders of immune system, and even create favorable environment for developing cancer (as recent tests on animals have demonstrated).

Stressed Out GirlInsomnia and depression are among the most regular psychological effects of stresses. Long lasting chronic stresses can cause permanent anxiety, settled melancholy and depression, which can bring to real clinical mental disorders, like mood and personality disorders, dissociation, different phobias, etc. Besides, stresses can also bring to such outcomes, as continuous heart aches, severe headaches and other disturbances. Along with a tendency to suicide, such scenarios are the worst results of permanent stress conditions.

It is known that stresses affect human immune system as well. Psychological changes, caused by stress, usually result in weakening and compromising our immune system. In such cases, a human body becomes more opened to any infections or diseases, especially if a person has had problematic immunity before, is currently sick or weakened by old age. The most common disorders, which can be caused by negative reaction of immune system under effect of stresses, are psoriasis, eczema, herpes, ulcerative colitis and others.

Short-term stressors can trigger human immune system to get ready for a disease or infection. However, acute and chronic stressors are the most dangerous for the immunity. They suppress the immune system and shift its activity from usual. This can bring to hard negative consequences. In the beginning, such changes happen on cellular level, and later on they develop in broader functions of immune system. As a result, body loses the ability to adapt to stressful situations.