What Are The Behavioural And Emotional Effects Of Stress
When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.13
You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.14 These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.
Get In Some Light Exercise
Dr. Saltz recommends doing any form of aerobic exercise for at least 30 minutes, three or four times a week a is great for stress, anxiety, and improving your mood. Some examples of heart rate-boosting activities include a light jog, dance cardio, or sex. She encourages you to find an activity that you find the most fun and stick with it. If possible, squeeze it in before work, during your lunch break, or even make exercise a family activity after work by taking a walk.
Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
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Dont Buy Anything Unless It Serves A Purpose
Just because theres a fantastic sale doesnt mean that you have to purchase it. For example, I recently got an email notifying me that there was a buy one, get one deal on sunglasses. It was a bargain. But, I already have two decent pairs of sunglasses, so there was no need to add to the collection.
Remember To Seek Help And Support When You Need It
Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out. It is important to know that you can get help as soon as possible, and that you deserve to get better.
The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.
Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9:30-5:30, Monday to Friday. Call 08444 775 774.
Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.
StepChange provides help and information for people dealing with a range of debt problems. Freephone 0800 138 1111.
Mind provides information on a range of mental health topics to support people in their own area from 9.00am to 6.00pm, Monday to Friday. Call 0300 123 3393 or email .
Rethink Advice and Information Service
Rethink provide specific solution-based guidance – 0300 5000927 Fax: 020 7820 1149 email .
Specialist mental health services
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Tidy Up Your Workspace And Vehicle
When you think of decluttering, you probably assume thats getting your home or personal life in tip-top shape. But, it should also involve your workspace. The main reason is that your messy desk is killing your productivity. The process works for women, too, by the way.
Instead of continually putting this chore off until tomorrow, schedule a time in your calendar to tidy up your workspace. Ideally, this should be a time during a productivity lull, like in the middle of the afternoon. And, at the minimum it should involve you:
- Clearing and cleaning the top of your desk, as well as your drawers.
- Assigning a home for all of your stuff and trashing anything you dont need.
- Filing paperwork using the standard alphabetical filing system. However, you can go further and scan these files so that you have digital versions. Now you can shred the original documents if they arent required.
- Removing unnecessary files or programs from your computer.
Additionally, take the time to tidy-up your vehicle. Its better for your health, preserves the interior, and can improve fuel efficiency. It will also give you some peace of mind, like not having to worry about finding your insurance or registration if you ever got pulled over. Stick like items together. I have a small bag for make-up, a ziplock with some power bars and a water bottle, and a notebook and pen.
Identify The Source Of Your Stress
To identify what is stressing you out, she suggests noticing little changes in behavior. Here are certain telltale signs to look out for, according to Brown:
- Biting your fingernails
- Feeling nauseous
- Dry mouth
If emailing specific people or sending certain types of emails causes you to experience any of these telltale signs, then there may be something about those situations that is stressing you out, says Brown.
Once the source becomes clear to you, she recommends finding a resolution, like having a conversation with someone on your team, or finding time to disconnect.
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Try Different Types Of Music
As we already mentioned, music can have a relaxing effect on the body, and is a great way to apply your simple formula for living. Dont just listen to your usual though try some slow paced music to help induce relaxation by lowering your blood pressure and heart rate. Classical music has been identified as particularly calming. Studies also show that nature sounds induce relaxation and meditation when you are ready to accept it.
How To Deal With Anger
If you feel angry, how should you deal with it right at that moment?
1. Slow Down
From time to time, I receive an email at work that makes me so angry that steam is probably pouring out of my ears.
In my less restrained moments, I have been known to fire off a quick response, and that typically has ended about as well as you might imagine.
When I actually walk away from my computer and go do something else for a while, I am able to calm down and think more rationally. After that happens, I am able to respond in a more appropriate and productive manner. Doing things that helps you learn how to release anger can make an uncomfortable situation more manageable before it gets out of hand.
2. Focus on the I
Remember that you are the one thats upset. Dont accuse people of making you upset because, in the end, its your response to what someone did that really triggered your anger. You dont want to place blame by saying something like Why dont you ever put away your dishes? Say something more like Having dirty dishes laying on the counter upsets mecan you work with me to come to a solution?
When you are accusatory towards someone, all that does is increase the tension. This doesnt usually do anything except make your anger rise higher.
3. Work out
When learning how to deal with anger, exercise is a great outlet. If something happens that angers you, see if you have the opportunity to burn off some of the anger.
4. Seek Help When Needed
5. Practice Relaxation
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Make A List Of Things Youre Grateful For
We get it, it can be difficult feel gratitude for anything when it feels like the world is falling down around you. But showing gratitude for the smallest things, like a warm cup of tea or a sunny day can lift your spirits and reduce anxiety, Gail Saltz, MD, associate professor of psychiatry at NY Presbyterian Hospital Weill-Cornell School of Medicine and host of the Personology podcast, tells Health. If possible, start a daily gratitude journal where you list what you’re grateful for that day, turning the stress-relieving habit into a routine.
In This Weeks Success Newsletter I Would Like To Share With Your Powerful Strategies To Help You Lower And Remove Stress From Your Life
First a quick update:
Secrets to losing weight, being thin and loving your bodyMy 3 CD set from a live presentation and workshop is out now. And no, its not about food or exercise!
Barrack Obama, bad parenting and liesBarrack addressed the NAACP convention in Ohio and says its time for personal responsibility and better parenting. Obama says parents have to take responsibility, provide direct guidance to children and that what makes them a man is not the ability to have a child but to raise one.Listen to my interview with Scott Sloan of 700WLW when I also reveal why dads are to blame for rising teen pregnancies.
To listen to my interview visit to Radio-Interviews
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Start A New Exercise Routine
When youâre stressed out, adding something new to your life might seem impossible. But thereâs a big case for exercise as a stress reducer. It makes your body produce endorphins , boosts your mood, and makes you concentrate on physical movement instead of on daily worries.
If hard-core cardio workouts arenât your thing, yoga and tai chi — any kind of exercise, really — will have the same effect. Just make it a regular part of your routine instead of a once-in-a-while thing. If you make a real commitment to getting your body in shape, your mind will follow.
Make It A Social Event
Sometimes its just fun to do things with others. And, thats even true when it comes to decluttering.
Besides giving you an excuse to spend time with your family or friends, they can also help you determine what to get rid of and what to keep. Just remember to offer to return the favor. You could even make this game with your children.
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When Does Stress Become Chronic
Stress that lasts for weeks or months indicate chronic stress.
Chronic stress can impact your overall health. One risk is high blood pressure, also known as hypertension. For example, studies have shown that chronic stress is associated with a hypertension . Furthermore, some risks can snowball into others: Hypertension, for example, can raise your risk for other health problems, such as heart attack or stroke.
Similarly, the hormone cortisolwhich gets released during chronic stressmay also lead to cravings of sweets and fats. As we all know, unhealthy eating can also raise your risk for obesity or other chronic diseases.
But the consequences of chronic stress dont stop with the physical effects. Stress can affect your emotional or mental health toonot just making you more prone to nervous or anxious feelings, but also more depressed. Recently, the American Medical Association acknowledged how anxiety and depression can be connected, as well as how the isolation of COVID-19 may exacerbate problems.
Embrace Your Inner Child And Play
When was the last time you colored, played hide and seek, or watched cartoons? Dr. Saltz believes that embracing playtime as an adult can be amazing for stress. Bonus points if you have actual kids around to play with. However determining what that is is entirely up to you and your childhood. Dont be afraid to get silly and embrace whatever uniqueness comes to mind.
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Can Stress Be Positive
Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better in certain situations.2 However, stress has only been found to be beneficial if it is short-lived.
Excessive or prolonged stress can contribute to illness such as heart disease3 and mental health problems such as anxiety and depression.4
Trigger A Pressure Point
Did you know your body practically has a stress-release button? Theres a spot between the tendonsabout two or three finger widths above the center of your inner wristcalled the pericardium 6 . According to Nada Milosavljevic, MD, medical director of BodyLogicMD, applying pressure to this point has been used to prevent postoperative nausea and vomiting and has a therapeutic effect on those dealing with chronic stress and anxiety.
Recommended Reading: Can Stress Cause Body Aches And Fatigue
Tip : Identify The Sources Of Stress In Your Life
Stress management starts with identifying the sources of stress in your life. This isnt as straightforward as it sounds. While its easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Its all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.
Sure, you may know that youre constantly worried about work deadlines, but maybe its your procrastination, rather than the actual job demands, that is causing the stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
- Do you explain away stress as temporary even though you cant remember the last time you took a breather?
- Do you define stress as an integral part of your work or home life or as a part of your personality ?
- Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:
The Importance Of Managing Stress
If youre living with high levels of stress, youre putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like theres nothing you can do about stress. The bills wont stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.
Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and funand the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. Thats why its important to experiment and find out what works best for you. The following stress management tips can help you do that.
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What Is Anxiety Twitching
Anxiety twitching is a potential symptom of anxiety. Not everyone who has anxiety experiences anxiety twitching as a symptom.
Twitching is when a muscle, or group of muscles, moves without you trying to move it. This could be a small movement or a larger, jerking motion.
Anxiety twitching can affect any muscles in the body and any number of muscles at a time. It may last for a few seconds or much longer.
In some people, anxiety twitching can happen off and on indefinitely.
Eye muscles are commonly affected by anxiety twitching.
Anxiety twitching often gets worse when youre trying to go to sleep, but usually stops while youre sleeping.
It also often gets worse as your anxiety gets worse. However, it may take some time for anxiety twitching to go away after you get less anxious.
Top Ways To Reduce Stress
Stress. We all experience it, and everyone can benefit from reducing it. Stress can wreak havoc on your health – including your heart health. And reducing stress can go a long way to helping you prevent and maybe even reverse conditions that can lead to heart disease. So, what can you do to reduce your stress and save your heart?
Here are some tips for reducing stress that can have the added benefit of improving your heart health.
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What Happens To My Body When I Experience Stress
People react differently to stress. Some common symptoms of stress include sleeping problems, sweating or a change in appetite.6,7
Symptoms like these are triggered by a rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the ‘fight or flight’ response.
Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the rate at which you perspire. This prepares your body for an emergency response.8 These hormones can also reduce blood flow to your skin and reduce your stomach activity. Cortisol, another stress hormone, releases fat and sugar into your system to boost your energy.9
As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long-term, you may be putting yourself at risk from heart attacks and stroke.10