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How do I know if I need a stress management class?
Stress management classes can help you learn to handle your stress, especially if you have a "Type A" personality (constantly rushing, angry, hostile or competitive) or if your stress is nonstop. Stress management classes can be found at community colleges, rehab programs, in hospitals or by calling a therapist in your community. Classes normally last for 10 to 12 weeks and offer many techniques to help you. How Does Stress Affect You? Stress can affect both your body and your mind. People under large amounts of stress can become tired, sick, and unable to concentrate or think clearly. Sometimes, they even suffer mental breakdowns. When we are stressed the following happens: Blood pressure rises Breathing becomes more rapid Digestive system slows down Heart rate (pulse) rises Immune system goes down Muscles become tense We do not sleep (heightened state of alertness) What is internal and external stress? External stress comes from outside us, while internal stress comes from inside of us and determine our body's ability to respond to external stress-inducing factors or stressors. There are two kinds of stress: external and internal stress. External stress comes from outside us: Our physical environment Our job/work Noise – loud and constant low level noise Pollution Trauma Injury Organisms (bacteria, viruses, fungi) Toxins Poor work conditions (not enough attention paid to ergonomics, too much noise, poor air circulation, lack of privacy, excess demands, etc). Relationships with others Our home, All the situations, challenges, difficulties, and expectations we're confronted with on a daily basis. Internal stress comes from inside of us and determine our body's ability to respond to, and deal with, the external stress-inducing factors or stressors: Nutritional status Attitudes Thoughts Feelings of anger, fear and worry Anticipation Imagination Memory Overall health and fitness levels Presence of illness and infection Emotional well-being Amount of sleep and rest you get. Managing stress can involve making changes in the external factors which confront you, or in internal factors which strengthen your ability to deal with what comes your way. External stress is often associated with: Workplace stress Interpersonal conflicts Relationship / marital stress Balancing career and family Being a parent Your kids and stress Children are a great joy and a great source of stress! Accept your kids for who and what they are Realise that you’re human and your kids know it – don’t try to be a perfect parent, partner or employee. Just try your best and ask for help. Delegate. Let them learn from you and then go their own way. Parenthood is not about control. It’s about freedom. Kids also have stress. They react differently to stress than do grown-ups! Be on the look-out for: Changes in eating or sleeping patterns Lack of need for social interaction More moodiness than usual Dramatic or inexplicable deterioration in academic or sport performance Internal stress management can help to prepare your body to handle internal stressors more effectively: Anger management Healthy nutrition and using the correct food supplements to help you cope with stress Dealing with anger, fear and worry Developing a positive mental attitude Exercising moderately, but frequently Practicing daily relaxation techniques Common acute stressors include: Noise (which can trigger a stress response even during sleep) Crowding Isolation Hunger Danger Infection High technology effects (frequently ringing mobile phones) Imagining a threat or remembering a dangerous event Common chronic stressors include: Ongoing highly pressured work Long-term relationship problems Loneliness INEFFECTIVE COPING STRATEGIES Behavioral •Consuming too much alcohol •Taking excessive drugs (legal and illegal) •Isolating •Overeating •Acting out behavior (including physical aggression) •Quitting jobs, relationships, etc. •Procrastinating Mental •Excessive worrying •Denying that a problem exists Effects of stress The effects of stress can be emotional, psychological, and physical. Signs of stress are different in everyone, with some people expressing more physical signs, like fatigue or high blood pressure, and others expressing more emotion or psychological signs, like irritability or depression. Benefits of Learning Stress Management The psychological and physiological benefits include: Psychological Benefits Improves self esteem Improves self confidence Reduces anxiety levels Reduces risk of depression Reduces risk of panic attacks Less reliant on alcohol Improves coping skills Reduces anger levels Improves relationships Improves quality of life Greater optimism Greater efficiency at work Improves concentration Improves memory Reduces anxious thinking Reduces feelings of frustration Increases feeling of control Improves decision making Make less mistakes Reduction in mood swings Less sensitive to criticism Improves interaction with others Physiological Benefits Lowers blood pressure Reduces heart attack risk Reduces stroke risk Reduces osteoporosis risk Lowers risk of developing certain cancers Boosts immune system Suffer less colds and flu Reduces constipation Lowers risk of type II diabetes Reduces risk of gall bladder disease Reduces risk of diverticulitis Boosts energy levels Improves sleep pattern Keeps arteries more flexible Improves cholesterol profile Blood clots less easily Reduces risk of impotence Reduces back pain Lowers stress hormone levels Reduces muscle tension Improves sex life Stress and the Role of Breathing |