Stress Management

Stress is one of the world’s oldest and most common ailments. It can have both physical and psychological symptoms. It is simply the mental, emotional, or physical strain caused, e.g. by anxiety or overwork. However, the cause of stress may vary from person to person. Learn how to reduce your stress.

Symptoms of Stress

Stress is associated with many symptoms and not everyone has the same. Some people have many symptoms, while others may only have a few. The symptoms below may signal that you are under stress.

  • Appearance – Sad face, slow movements, un-kept look.
  • Unhappy feelings – feeling sad, hopeless, discouraged, or listless.
  • Negative thoughts – “I’m a failure,” “I’m no good,” “No one cares about me.”
  • Reduced activity – “I just sit around and mope,” “Doing anything is just too much an effort.”
  • Reduced concentration – Problem in concentrating on things.
  • People problems – Feeling lonely and don’t want to meet anyone.
  • Guilt and low self-esteem – Feeling that whatever goes wrong is because of you.
  • Physical problems – Sleeping problems, weight loss or gain, decreased sexual interest, or head aches.
  • Suicidal thoughts or wishes – “I’d be better off dead,” “I wonder if it hurts to die.”

Effects on Human Body

  • Stress may cause heart to work faster and may lead to heart attack.
  • Stress may form blood clots in the body.
  • It is a main cause of high blood pressure.

Effects of Stress on Heart Patients

Suffering from stress over a prolonged period means a restless mind and body!  It is very difficult for an already tired and exhausted body to handle the additional stress.  Researches have shown that heart patients suffer more from stress and as a result stress causes even greater risk for heart patients to suffer from a heart attack. Certainly, stress will cause the heart to work more and for an already unhealthy heart, it would be very dangerous to work even harder.

Being a heart patient you may worry for your family and friends, and this can increase your stress. It is normal to feel sad after a heart attack, but you should take care that your concern and worry do not disturb the process of your recovery.

Causes of Stressful Lifestyle

It is not easy for someone who is not determined to find and change the basic cause of stress. It requires high level of dedication and determination. However, usually stress can result due to three main reasons:

  • Major life events
  • Personality
  • Unbalanced lifestyle

Major life events

If some serious changes like major illness, changing or losing job, some sort of crisis, etc occur in your life one after another; you may feel highly under stress. Most of these changes are not in your hand and you can do nothing about them. But if you can control any of the changes in your life, try not to make them rapidly. And if they occur quickly, you may not have the energy to pass through them normally.

Tips on handling Stress

Only you know what you are feeling and passing through; others can not even estimate it. You should take care of yourself in such situation.

  • Try to take time off work.
  • You may cry in front of someone close to you.
  • Just not control it all inside, let it come out.

People more prone to Stress

Some people are more likely to catch up by stress such as:

  • Perfectionists – They are over confident about themselves and when they are defeated by others; they broke down and this suffer from high stress. They should realize the fact that human is to error. Their so called theory of ‘perfection’ leads to anger which is a self-destructive emotion and damages everything. They should try to discuss their thoughts with some one worth while in their life who can guide them in the right direction.

Born Worriers They are in habit of predicting problems and thus raise their stress level even before actually facing the problem. They know that they are worried but usually can not figure out its cause. This increases their level of stress. They should try to figure out the reason of the worry and try to solve it.

Tips on reducing Stress

Easier said than done, stress busters come in many forms. Some techniques recommended by experts are as below:

  • Think positive thoughts.
  • Spend 30 minutes a day doing something you like i.e.,
          • soak in a hot tub,
          • walk on the beach or in a park,
          • read a good book,
          • visit a friend,
          • play with your dog or pet,
          • listen to soothing music
          • watch a funny movie
  • Get a massage, a facial or a haircut.
  • Meditate.
  • Count to ten before losing your temper or getting aggravated.
  • Avoid difficult people when possible.
  • When seeing red, think pink clouds.... then float on them.
  • STOP over eating! Eat a healthy and balanced diet.
  • Get full sleep.
  • Exercise regularly.
  • Limit caffeine and alcohol.
  • Take time for your self from work.

Remember, worry never solve anything; it just increases the problems!

Effects of Stress on Heart

Researches have shown that people with heart problems had high levels of stress hormones. These hormones raise the blood pressure and cholesterol level which may increases the chances of sudden deaths. Stress hormones can also direct you to unhealthy activities such as smoking or overeating. Hence you should avoid it as much as you can!

Get the Balanced Lifestyle

In order to get a balanced lifestyle, you should follow the instructions given in this book especially on exercise, diet and smoking sections. You should find time for yourself, when you can relax fully. Don’t think it being wasted; it gives your body time to rest and repair, both physically and mentally. It also reduces the risk of heart diseases and blood pressure, if practiced on regular basis.


Reducing the level of stress may help you reduce the risk of coronary events. Exercise is also a great way to reduce the risk of heart diseases and obesity.

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