Before any type of exercise it is always a good idea to stretch your muscles, whether the exercises are weight training, running or anything. You want to be sure that your muscles aren’t put in a stressful situation which may cause injury. Stretching muscles is also good for getting rid of stress. Stress awareness stretches are a vital part of emotional well being.
Stress and stretching
Part of any stress reduction plan is to relax your mind and your body. If your muscles are stiff then you probably won’t have a chance of relaxing your mind. The tension that your body has will produce stress to the point that relaxation or meditation is impossible.
There are other ways to relax the body besides stretching self meditation is certainly useful but everyone is different so it might work for some and not others.
The most popular stretching exercises are yoga and Tai chi these two systems concentrate on simple stretching and breathing which is equally important. Yoga and tai chi are not only good for relieving stress but are said to be helpful for your general health also.
Where are the areas of stress?
You probably already know where the most stress is in your body. Usually the neck area with all its muscles and vertebrae is a good point to start out with relieving stress. Doing your own neck massage is easy.
Make sure to concentrate on the muscles while you are stretching them, feel the tension leave your muscles and your body.
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Unreasonable fear or phobias are more widespread than most people think. You can have phobias ranging from being scared of heights to scared of close places to even being scared of interacting with other people. One phobia that you probably know of but haven’t heard a lot about is commitment phobia. Which is simply the fear of being in a relationship or having a commitment with another person? I’m sure you know of someone who probably fits this description.
- If you know of someone who has been through quite a few relationships then there is a good chance that person has a fear of commitment.
- They seemed confused in all their relationships as far as what they want whether it is a casual relationship or a long term more serious one. They seem to be indecisive in what they want.
- They might also be control freaks where they also have a fear of not being the one in control.
- They may be indecisive in other parts of their lives also like they may bounce around from job to job.
Is there hope for commitment phobia sufferers?
Therapy is always an answer for any type of phobia including commitment phobia. But like any phobia overcoming fear, especially irrational fear, takes time. Behavioral therapy is used a good deal with most phobias it’s where the patient is exposed to what they fear the most. This method is usually done in a gradual circumstance so the phobic is slowly relieved of their fear. Or the phobic is trained to use a relaxation method that they would use when exposed to their fear.
Is anxiety a big part of your life? Do you worry about the smallest things, Make Mountains out of molehills, fret over everything? People who constantly worry about things that the rest of us would think are trivial, may have what is known as Generalized Anxiety Disorder (GAD). Their everyday life involves worrying about everything that may or may not happen, anxiety so consumes their lives that it makes them emotional as well as physical wrecks.
Anxiety, according to Wikipedia is “a psychological and physiological state characterized by cognitive, somatic, emotional, and behavioral components. These components combine to create an unpleasant feeling that is typically associated with uneasiness, apprehension, fear, or worry.”
Why and when does GAD occur?
It could be hereditary or it could be due to a particularly bad stressor that has occurred. It is found that women have Generalized Anxiety Disorder much more than men. It is also found the elderly population. People with GAD often have other anxiety disorders and emotional problems like depression. Unfortunately many folks with GAD have problems with substance abuse also.
What are the cures of GAD?
The way GAD is treated varies from Cognitive Behavior Therapy to medication. Often CBT in used in conjunction with medication for treatments.
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With all the pressures that people have today its no wonder that stress is such an important issue. Stress can do a lot of damage to you physically as well as emotionally. Much has been written about how stress can be controlled through therapy or other techniques. But maybe you should be thinking about the root cause of your stress and how the way you negatively look at things creates that stress.
Self-examination is in order to correctly determine the source of your stress. Is it work or home or is it your feelings in general that gives your stress and anxiety. Much can be learned from how you think in certain situations. Are your thoughts negative and hopeless when you are in these situations or do you feel this way all the time? It might be helpful to write down your thoughts for a short period of time and see if you can pinpoint which things bring the stress on.
After a few days you might find that you become stressed in most every situation. So it really isn’t the situation as much as it is how you are looking at things. Changing the way you think and feel can be difficult but not impossible. It took time to develop this bad habit of constantly thinking negatively about things and it will definitely take time to change that process. The idea of positive thinking seems simple but it is also powerful. Although it may not be enough by itself to prevent negative thinking it’s a good start.
Remember that if you feel that you can’t do it alone check with your doctor to see if they what they would recommend.
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Everyone in life has had stress sometime during their lives. It could be due to your job, your personal relationships, and your children or just about anything that causes anxiety and worry. In fact some stress is good so you don’t want to eliminate it completely but the problem is when stress becomes a regular or chronic part of your life. Then you have to do something about it.
Everybody know the feeling of stress, the knot in their stomach, the sweaty palms, the headache and irritability are just a few of the short term symptoms. But those can all go away if the stress is temporary or if you have your stress under control. What if they aren’t temporary and you continually have trouble dealing with stress then you might find yourself with chronic stress.
Chronic stress is where you are bombarded with stressors in your life. The stress is so constant and so deep that you can’t do anything about it. Not only are you affected emotionally by chronic stress but also physically. This type of stress can lead to stress burnout.
Long term effects of stress on your body.
- Causes you to have sleep problems.
- High blood pressure
- Possible heart problems
- Lowers your immune system which in turn makes you more susceptible to other illnesses.
- Back problems
Another possible side effect of chronic stress is drug and alcohol addiction. With there is too much stress in life many folks turn to alcohol and drugs to help self-medicate themselves. Of course this leads to more problems than they already had.
What to do about chronic stress?
There are various stress management techniques that you can learn on your own or with the help of your doctor or counselor.
Some of the therapies and treatments are
Without engaging someway to control stress your health and emotional wellbeing will suffer greatly.
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Being outgoing seems to come natural for some folks. They can go into a crowded room of strangers and make friends in no time. And speaking in front of a crowd is a piece of cake for them. They don’t look nervous or uncomfortable in fact they give the appearance that they are enjoying what they are doing. Some people are just like that, but for the rest of us, being in social situations where interaction is required is difficult at best and sometimes impossible. Social anxiety has been and probably will always be a challenge.
What is social anxiety?
Social anxiety is the fear or phobia of interacting with people in social situations. That sounds simple enough but it goes deeper than that. The real fear or anxiety is how other people think about us or react to us. You will be hesitant to engage in any social activity if you feel inferior or worry about what others think about you. If you take a step back and look at this rationally there shouldn’t be anything to worry about because it doesn’t really matter what people think about you. In fact most of the time the anxiety and worry is for nothing because folks aren’t as harsh in their judgment as you would think. Unfortunately social anxiety is still a major problem. It can hold those who suffer from it back from doing the things that they want to in life and it can lead to more serious problems such as depression.
How to manage social anxiety.
One of the ways to deal with social anxiety is through Cognitive Behavioral Therapy which helps identify the situations that you are fearful of and tries with therapy to adjust your emotions so you can deal with those particular situations. This type of treatment is done with a therapist or a counselor.
Using group therapy can also be effective for social anxiety because you will work with others who know exactly how you feel. This type of support can be very beneficial.
If you are under a doctor’s supervision for anxiety he may suggest medication along with some type of therapy to help you through your anxiety.
It is important to remember that there is ways to combat social anxiety but you have to make the first step to get help.
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You have become numb from all the problems in your daily life. Your job is terrible and in jeopardy, your home life isn’t much better. You constantly worry about your money situation. Stress has eaten you alive and you feel that you can’t even muster up enough strength to fight it. You are a victim of burnout caused by the unrelenting stress that has taken over your life.
Is stress and burnout the same?
While stress and burnout are closely aligned with each other there is a difference between the two. Stress should be understood first because it can lead to burnout.
Stress is a term that seems to encompass many meanings. But when we think about stress we think about a reaction to something that is happening around us or to us. The idea of “fight or flight” is closely related to stress and how we react. Stress brings on physical reactions such as the increase of adrenaline that enables the body to become heightened and on alert for danger. If the stress goes on too long our body gives out.
Now imagine constant stress over a long period of time. You are at the point where you can’t fight or flight. The exhaustion is too great and you just give up because you have nothing left to give. You are experiencing burnout.
Burnout like depression puts you a place of no hope, of helplessness and general despair. You go through the motions at home and at work, your productivity sinks.
What can you do?
- Acknowledge that there is a problem and you need to fix it
- Try relaxation techniques such as meditation, deep breathing and yoga
- Take a rest, a vacation, just get away from it all and see if that helps.
- If taking a rest isn’t effective then seek help from a Doctor or a counselor, someone who deals with these issues all the time.
Don’t let stress and burnout control your life.
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How do you handle stress? Do you exercise on a regular basis or do you meditate when the pressures of life get to be too much? Exercise and meditation are two good ways to keep stress under control but unfortunately some people handle stress in a less than healthy way, such as eating when they get stressed.
Eating when you feel stressed out is the only bad habit that you can use as a crutch, smoking is also bad. However with smoking you can give it up entirely (although it can be very difficult) you can’t give up eating entirely. And how long does the stress eating give you any relief? It’s not very long before you start to feel bad again and reach for some more junk food. If you fruit when you were stressed out it won’t be a problem unfortunately fruit doesn’t have the caffeine and sugar in it that makes you feel good.
What to do about stress eating?
- Start exercising on a regular basis; this would definitely help relieve some of the stress that is bothering you.
- Meditation can be done almost anywhere and the sessions can be any length of time. A short meditation might stop you from eating the wrong thing.
- Get into the habit of eating healthy snacks. This is a tough one, but you can eat an apple instead of a candy bar if you try.
- Don’t keep the tempting junk food around the house.
You just don’t need the junk food to fight stress, there are other ways.
Stress is always a part of everyday life. You worry about everything such as health, unexpected problems and even the traffic. But with the current economic situation it seems that your worries have doubled. Is your job in jeopardy? Can you pay the bills? What will you do?
The first thing to do is to take a deep breath.
After you have gained your composure then you need to make an assessment of all the things that are worrying you.
Take stock of all the problems that you may have and write them down. If you are worried about your job write it down. Before you do anything else take a minute to clear your thoughts and think. Think about what you would do if you lost your job. Your probably would go on unemployment first. Then you should plan out a job search strategy unless you win the lottery of course. Now write down on your piece of paper under where you wrote ‘lost your job’ the job strategy. Don’t worry if you can always change it later and add on to it. the important thing is that you are making a plan and when it is written down the anxiety of the unknown goes away.
You may need to get more paper because you should write down each problem that you have and write down the solution under it. I know that it sounds too easy but you have to do something to ease your mind of the unknown, stress flourishes when things are unknown.
So this is a start, just a start, to controlling your stress and anxiety of future challenges.
It seems that stress and anxiety are two of the most visible emotional problems that exist today. Of course it is no wonder because of the fast paced life styles and all the problems in the world. There are many techniques that you can try to help with stress such as autogenic training, emotional intelligence, and progressive muscle relaxation among others. Another source of relief can come from vitamins.
Vitamins are used by more people today than ever. There are many types of vitamins and many different uses for them. Using vitamins to help relieve stress has also found to be useful.
Which vitamins help with stress?
The vitamin b family helps with the nervous system. Vitamin B-1 has a calming effect whereas b6 helps with one’s energy. You can cover all the benefits of vitamin b by taking a vitamin complex. Vitamin b can also be found naturally in foods such as potatoes, bananas, molasses and meat like tuna and turkey.
Vitamin C has been found to be beneficial for so many things, now stress is also included. Vitamin C has been know to reduce the chemical cortisol which is released when stress occurs, unfortunately this chemical has a draining effect on energy, memory and it could cause depression.
Vitamins A and E have also been shown to help with stress reduction, but not quite as much as vitamin C and B.