distress to de-stress

A combination stress,work and poor lifestyle habits,lead to chronic diseases.Take the example of the down turn in global economy,which has led to erosion of individual's morale.

WHAT IS STRESS?
Stress can be defined as the response of human being to any change or demand.Whether the demand of stress is positive or negative,the body responds automatically.The stress response is coordinated in the body by a part of the nervous system called autonomic (or automatic) nervous system.Stress is not necessarily harmful,in fact,some amount is needed for us to achieve our full potential.However,there is a very fine line between stress and distress.

CAUSE AND EFFECT.
The cause is called the 'stressor'.Stressors can be real or imagined.Most things you worry about life never happen.The source of stressor may be social,psychological,or physical.Examples of stressors are.

SOCIAL STRESSORS

• Relationships with friends and family
  
• Relationships with boss/co-workers
• Time constraints
• Demands and expectations or others

PSYCHOLOGICAL STRESSORS

• Worries
• Feelings
• Fears
• Decisions
  
• Boredom
• Frustrations
• Confidence/self-esteem

PHYSICAL STRESSORS

• Noise
  
• Weather (too hot,too cold)
• Traffic
• Over-crowding
• Health problems
• Lack of sleep

DEALING WITH STRESS:
Alcohol and smoking both tend to actually speed up our heart rate and blood pressure,rather than calm down the body.Hence during periods of stress it is better to avoid them rather than depend on them.

EXERCISING AWAY STRESS
Physical activity can reduce the effect of the harmful by-products by using them as nature intended - for increased activity.Exercise reduces the duration and intensity of the stress response and helps the body return to a relaxed and balanced state.

EXERCISE TIPS FOR STRESS MANAGEMENT

• Exercising at the end of the day
• Avoid aggressive physical activities
  
• Aerobic activities make the vital organs of the body such as the heart,lungs, and circulatory system stronger and stress proof.

DEEP BREATHING AND MEDITATION
Shallow and rapid breathing are a natural responses to stress.With shallow breathing,less oxygen is taken in with each breath.Deep breathing can reverse this effect, it can also help relieve stress-related headaches,backaches,stomaches, and sleeplessness.The best time for meditation are before breakfast or before dinner in the evening.Begin with a 10-minute session and gradually work up to 20mins.

PROGRESSIVE MUSCLE RELAXATION
Progressive muscle relaxation helps you become more aware of where muscle tension is in your body.It can also help calm other reactions to stress,such as rapid breathing and a fast pulse.

STRETCHING
Your muscles tighten in response to success.When the tension is help in the muscles are not used,waste products remain to cause pain and discomfort.Most people hold tension in their head,neck and shoulder areas called the 'stress triangle'.The base of the triangle is the mid points between your shoulder and your neck.The top of the triangle is on your forehead between your eyes.
Performing 6-12 repetitions of these simple stretches and rolls can help you relieve tightness in your stress triangle.You can do these stretches anywhere-at home or work:

• Neck roll:Keeping your left shoulder level,stretch your right ear to your right shoulder.Roll your head down so your chin is on your chest.Repeat the stretch on your left side .
  

• Shoulder shrug:Lift your shoulders up and make large circles going forward and back.You can rotate one shoulder at a time or stretch only one at a time.

• Overhead stretch:With one hand,reach up as if your were picking up an apple from a tree slightly ahead .Repeat with the other hand.