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relief for stress
-Hold the tension now, about 5 seconds, continuing to inhale and focus on the feelings of tension. If you must, blow the situation way out of proportion, just to make yourself laugh. You need to make major changes to your life. Research also points to deep relaxation as a help with memory and learning. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental.
stress tips
When you can identify areas where you can learn to manage your stress responses better, list those. Read a funny book. ****Treat yourself to a free day. Some of your behaviors which are provoked by stress will be repeated on a regular basis. Count your breaths, and say the number of the breaths as you let each one out ** Do this for ten to twenty minutes. 5 8 symptoms: You are experiencing a mild form of stress and are not coping as well as you can.
When you suffer from stress, you experience a variety of symptoms. These symptoms each fall into four categories:
behavioral (the things you do)
physical (your body's response)
emotional (what you feel)
psychological (your personal way of thinking.)
Take a look below at the various lists of stresses and symptoms and then compare those with how you are feeling at this moment. Next, look for your score at the end of this self-test and you will discover your personal stress rating.
physical symptoms emotional symptoms
o tightness in chest
o chest pain and/or palpitations
o indigestion
o breathlessness
o nausea
o muscle twitches
o aches and pains
o headaches
o skin conditions
o recurrence of previous illnesses/allergies
o constipation/diarrhea
o weight loss or weight gain
o change in menstrual cycle for women
o sleep problems/tiredness o mood swings
o feeling anxious
o feeling tense
o feelings of anger
o feeling guilty
o feelings of shame
o having no enthusiasm
o becoming more cynical
o feeling out of control
o feeling helpless
o decrease in confidence/self-esteem
o poor concentration
behavioral symptoms psychological symptoms and negative thoughts
o drop in work performance
o more inclined to become accident-prone
o drinking and smoking more
o overeating/loss of appetite
o change in sleeping patterns
o poor time management
o too busy to relax
o withdrawing from family and friends
o loss of interest in sex
o poor judgment
o inability to express feelings
o over-reacting o 'I am a failure'
o 'I should be able to cope'
o 'why is everyone getting at me?'
o 'no one understands'
o 'I don't know what to do'
o 'I can't cope'
o 'what's the point?'
o 'I don't seem to be able to get on top of things'
o 'I keep forgetting where I put things'
o loss of judgment
Stress Self Test
Add up your score to check how stressed you are.
0 4 symptoms: You are unlikely to be stressed.
5 8 symptoms: You are experiencing a mild form of stress and are not coping as well as you can. You need to make some changes.
9 12 symptoms: You are experiencing a moderate degree of stress. You need to make major changes to your life.
13 or more symptoms: You need to take urgent action to reduce your stress levels. The higher your score the more urgent is the need for action.
Stress is impossible to eliminate totally from life. However, if we recognize what stresses us, together with how our symptoms show themselves, we can take action to minimize or reduce any negative effects.