Natural ways Coping with stress

Natural ways- coping with stress

Stress is a fact of life, but being stressed out is not. We don't always have control over what happens to us, and yet, that doesn't mean we have to react to a difficult, challenging
situation by becoming frazzled or feeling overwhelmed or distraught. Being overly anxious is not just a mental hazard; it's a physical one too. The more stressed out we are the more vulnerable we are to colds, flu, and a host of chronic or life-threatening llnesses. And the less open we are to the beauty and pleasure of life. For your emotional and bodily benefit, follow these simple tips
1. Breathe Easily
"Breathing from your diaphragm oxygenates your blood, which helps you relax almost instantly," Shallow chest breathing, by contrast, can cause your heart to beat faster and your muscles to tense up, exacerbating feelings of stress. To breathe deeply, begin by putting your hand on your abdomen just below the navel. Inhale slowly through your nose and watch your hand move out as your belly expands. Hold the breath for a few seconds, then exhale slowly. Repeat several times.
2. Visualize Calm
Imagining you're in a hot shower and a wave of relaxation is washing your stress down the drain. Close your eyes, take three long, slow breaths, and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details -- the sights, the sounds, the smells.
3. Make Time for a Mini Self-Massage
Simply massaging the palm of one hand by making a circular motion with the thumb of the other. Or use a massage gadget.
4. Try a Tonic
5. Say Cheese
Smiling is a two-way mechanism. We do it when we're relaxed and happy, but doing it can also make us feel relaxed and happy. "Smiling transmits nerve impulses from the facial muscles to the limbic system, Go ahead and grin. Don't you feel better already?
6. Do Some Math
Using a scale of one to 10, with one being the equivalent of a minor hassle and 10 being a true catastrophe, assign a number to whatever it is that's making you feel anxious. "You'll find that most problems we encounter rate somewhere in the two to five range -- in other words, they're really not such a big deal,".
7. Stop Gritting Your Teeth
Stress tends to settle in certain parts of our bodies, the jaw being one of them. When things get hectic, try this tip from: Place your index fingertips on your jaw joints, just in front of your ears; clench your teeth and inhale deeply. Hold the breath for a moment, and
as you exhale say, "Ah-h-h-h," then unclench your teeth. Repeat a few
times.
8. Compose a Mantra
Devise an affirmation -- a short, clear, positive statement that focuses on your coping abilities.
9. Check Your Chi
Try this calming exercise: Stand with your feet shoulder-width apart and parallel. Bend your knees to a quarter-squat position (about 45 degrees) while keeping your upper body straight. Observe your breathing for a couple of breaths. Inhale and bring your arms slowly up in front of you to shoulder height with your elbows slightly bent. Exhale, stretching your arms straight out. Inhale again, bend your elbows slightly and drop your arms down slowly until your thumbs touch the sides of your legs. Exhale one more time, then stand up straight.
10. Be a Fighter
"At the first sign of stress, you often hear people complain, 'What did I do to deserve this?'". The trouble is, feeling like a victim only increases feelings of stress and helplessness. Instead, focus on being proactive. If your flight gets canceled, don't wallow in self-pity. Find another one. If your office is too hot or too cold, don't suffer in silence. Call the building manager and ask what can be done to make things more comfortable.
11. Put It on Paper
Writing provides perspective, Divide a piece of paper into two parts. On the left side, list the stressors you may be able to change, and on the right, list the ones you can't. "Change what you can," "and stop fretting over what you can't."
12. Count to 10
Before you say or do something you'll regret, step away from the stressor and collect yourself,. You can also look away for a moment or put the caller on hold. Use your time-out to take a few deep breaths, stretch, or recite an affirmation.
13. Switch to Decaf
Wean yourself slowly, or you might get a caffeine-withdrawal headache that could last for several days, Subtract a little regular coffee and add some decaf to your morning cup. Over the next couple of weeks, gradually increase the proportion of decaf to regular until you're drinking all decaf. You should also consider switching from regular soft drinks to caffeine-free ones or sparkling mineral water.
14. Just Say No
Trying to do everything is a one-way ticket to serious stress. Be clear about your limits, and stop trying to please everyone all the time.
15. Take a Whiff
Oils of anise, basil, bay, chamomile, eucalyptus, lavender, peppermint, rose, and thyme are all soothing, Open the vial and breathe in the scent whenever you need a
quick stress release.
16. Warm Up Rub your hands together vigorously until they feel warm. Then cup them over your closed eyes for five seconds while you breathe deeply. The warmth and darkness are comforting.
17. Say Yes to Pressure
Acupressure stimulates the same points as acupuncture, but with fingers instead of needles. The Third Eye, located between the eyebrows, in the indentation
where the bridge of the nose meets the forehead. The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an inch to the left or right of the spine. The Heavenly Rejuvenation, half an inch below the top of each
shoulder, midway between the base of the neck and the outside of the shoulder
blade. Breathe deeply and apply firm, steady pressure on each point for two to
three minutes. The pressure should cause a mild aching sensation, but
not pain.
18. Schedule Worry Time
Some stressors demand immediate attention -- a smoke alarm siren or a police car's whirling red light. But many low-grade stressors can be dealt with at a later time, when it's more convenient. "File them away in a little mental compartment, or make a note,", "then deal with them when the time is right. Don't let them control you."
19. Shake It Up
This quick exercise helps loosen the muscles in your neck and upper back,
20. Munch Some Snacks
Foods that are high in carbohydrates stimulate the release of serotonin, feel-good brain chemicals that help induce calm,. Crackers, pretzels, or a bagel should do the trick.
21. Boost Your Vitamin Intake
22 Take a vacation. Vacations are the ultimate stress reliever — don’t shortchange yourself by collecting vacation days like baseball cards. Use them, and make sure your employees do too
23. Admit It
Each of us has uniquely individual stress signals -- neck or shoulder Pain shallow breathing, stammering, teeth gritting, queasiness, loss of temper. Learn to identify yours, then say out loud, "I'm feeling stressed," when they crop up,. Recognizing your personal stress signals helps slow the buildup of negativity and anxiety.
24. Space Out
Look out the window and find something natural that captures your imagination,
25. Try Tea By now most of us know about the calming properties of chamomile tea. But a steaming cup of catnip, passionflower, skullcap or kava kava also work,. Whether you use tea bags or loose tea (one teaspoon of tea per cup of boiling water), steep for about 10 minutes to get the full benefits of the herbs.
26. Take a Walk It forces you to breathe more deeply and improves circulation,
27. Soak it Up
When I have the time, nothing is more stress relieving for me than a
hot bath,
28. Play a Few Bars
A number of recent studies have shown that music can do everything from
slow heart rate to increase endorphins. Good bets:
29. Fall for Puppy Love
Researchers found that those who owned a dog had lower blood pressure than those who didn't. If you don't have a pooch, visit a friend's: Petting an animal for just a couple of minutes helps relieve stress.
30. Practice Mindfulness
Heighten your awareness of the moment by focusing intently on an object. Notice a pencil's shape, color, weight and feel. Or slowly savor a raisin or a piece of chocolate. Mindfulness leads to relaxation.
31. Dial a Friend
Sharing your troubles can give you perspective, help you feel cared for and relieve your burden.
32. Stretch
Muscles tighten during the course of the day, and when we feel stressed out, the process accelerates. Stretching loosens muscles and encourages deep breathing. one of the greatest stress-relieving stretches is a yoga position called the child pose, which stretches the back muscles. On a rug or mat, kneel, sit back on your heels, then lean forward and put your forehead on the floor and your arms alongside your legs, palms up. Hold for one to three minutes.
33. Say a Little Prayer
Studies show that compared with those who profess no faith, religious and spiritual people are calmer and healthier.
34. Make Plans
Looking forward to something provides calming perspective, schedule a weekend getaway, or make an appointment for a massage.
35. Goof Off 36. Straighten Up
When people are under stress, they slump over as if they have the weight of the world on their shoulders. Slumping restricts breathing and reduces blood and oxygen flow to the brain, adding to muscle tension and magnifying feelings of panic and helplessness,"
Straightening your spine has just the opposite effect. It promotes circulation, increases oxygen levels in your blood and helps lessen muscle tension, all of which promote relaxation.
37. Tiptoe Through the Tulips
Tending your garden helps get you out of your head and lets you commune with nature, a known stress reliever. If you're not a gardener, tend to a houseplant. Plants = growth = cycle of life, a nice reminder that stress, too, will pass.
38 . Stay Connected: Spend quality time with your family and friends.
39 Alternative therapies : Alternative therapies like colour therapy can help to distress.

Definition of Stress

Executives and the stress Factor
Definition of Stress
Stress is an experience. Psychologists have noticed that to a large extend it is out perception that determines a stress to be eustress or distress. Instances of executive stress are rising rapidly in today’s fiercely competitive business environment. The technology and competitive environment has made it more stressful where senior executives combat mental and physical exhaustion.
We all experience stress at some point of time or the other. when we cannot manage our physical, psychological and sociological demands we are said to be under stress. Factors that make us stressed are stressors. Stress becomes negative or positive depending on how we perceive it and how much it effects us.
Stress is not caused my external stimuli but our interpretation of it example speaking in public can stressful to some one but motivating for the other person.
Before me try to distress ourselves we should be able to able to find out these are the few symptoms and signs of stress.

Few symptoms of Stress
Fatigue, cynicism, losing temper, frequent gastrointestinal disturbances, headache, losing or gaining weight, depression, distrust ,shortness of breath, feeling of helplessness, feeling anxious, feeling moody, low self esteem, fear of failure, worry forgetful ness etc.