Stress
Stress is a response to a challenge or demand, internal or external, real or imagined. It is ineffective or maladaptive mode of coping with the situation that gives rise to physical or mental symptoms commonly grouped as stress. Stress response at times may be positive as in marriage, child birth, going far away from home and family for employment or any constructive activities like buying a house or starting a new business or commonly negative
Causes of Stress
External Factors:
- Work-related pressures
- Financial difficulties
- Major life changes (e.g., moving, marriage, divorce)
- Health problems
- Relationship issues
Internal Factors:
- Lack of flexibility
- Pessimism
- Inability to accept uncertainty and insecurity
- Perfectionism
Symptoms of Stress
Physical Symptoms
- Headaches
- Muscle tension or pain
- Fatigue
- Sleep disturbances
- Upset stomach
Emotional Symptoms
- Anxiety
- Restlessness
- Lack of motivation or focus
- Irritability or anger
- Sadness or depression
Behavioral Symptoms:
- Overeating or undereating
- Outbursts of anger
- Drug or alcohol misuse
- Tobacco use
- Social withdrawal
Stress Management Techniques
Professional help
if stress becomes overwhelming. Seek help from a mental health professional who may opt for Neuromodulation, Neurofeedback and brain wave entrainment depending on the situation.
Exercise:
- Regular physical activity can help lower stress hormones and release endorphins.
- Activities like yoga can also be beneficial for relaxation and stress relief.
Healthy Diet:
- Eating a balanced diet can help stabilize mood and energy levels.
- Avoid excessive caffeine, alcohol, and sugar.
Adequate Sleep:
- Aim for 7-9 hours of sleep per night.
- Establish a regular sleep routine and create a restful sleeping environment.
Relaxation Techniques:
- Practice deep breathing exercises, meditation, or progressive muscle relaxation.
- RSA Breathing ( yogic breathing, belle breathing, abdominal breathing) to increases HRV and sense of well being.
- Engage in hobbies and activities that you enjoy and find relaxing.
Time Management:
- Prioritize tasks and break them into manageable steps.
- Learn to say no to avoid over commitment.
Social Support:
- Connect with friends and family for emotional support.