Ways to Reduce Stress

Sit back, do a little deep breathing, and read on about ways to reduce stress.

Stress can be a crazy thing...

According to the American Institute of Stress there is no one definition of stress. However, it is generally agreed, that stress can cause all kinds of havoc on our health.

Just how does stress affect health?

Because the causes of stress consist of both external AND internal forces and events, which have an effect on both the body and mind, they are perceived at an individual level. Therefore, what is stressful to one person, may or may not be stressful to another. Likewise, what causes a stress related health problem in one person may not have the same effect on another.

On the other hand...

Numerous studies have shown a distinct stress health correlation, as in the stress and cardiovascular disease Ways connection, with similar psychological and physiological stress symptoms appearing in large numbers of individuals.

This page is meant to provide a brief overview of stress, and ways to reduce stress. It is NOT written by a medical professional and should NOT be used to replace professional advice. Please ask your health care provider to suggest the proper resources for care.

Symptoms of Stress

Although the symptoms of stress vary greatly from one person to the next, decades of research has found a definite commonality among individuals who have experienced the symptoms of the fight-or-flight response that stress produces.

• high blood pressure
• chest pain, rapid heart rate and/or heart palpitations
• impaired digestive system
• insomnia
• headaches
• neck and back pain, or other sore muscle pain
• fatigue
• drug, alcohol and/or food dependence
• weakened immune system
• weight loss or weight gain
• skin disorders such as hives or eczema
• decreased sex drive
• jaw clenching and tightening
• frequent illnesses such as colds or flu
• isolating oneself from others

• depression
• mood swings
• poor personal and family relationships
• feelings of loneliness or isolation
• restlessness and inability to relax, or sleep
• negative thinking
• short temper, irritability and impatience
• constant worrying
• feeling overwhelmed

On a more positive note, not all stress creates a stress related illness. Events such as a job promotion or getting married, can be good stress. It is how we react to stress, how we take care of our body during stressful periods, and the ways that we handle stress that are so important.

You may also be interested in:
Fun Ways to Relieve Stress

Stress Causes

It could be an internal OR and external forces that's causing your stress.

Or, it could be BOTH.

A classic example of the combination of the two is the person who is suffering from work stress. Realizing how stressed they've become, this person begins to worry about the effect of stress on their health. Now, not only is job stress an issue, but they have the added burden of their health concerns.

Besides job stress, what are some of the other main causes of stress? You aren't alone if you suffer from:

• holiday stress
• vacation stress
• caregiver stress
• moving stress
• wedding stress
• teenage stress
• financial stress
• parenting stress
• stress in college
• post traumatic stress disorder
• marital stress
• diet stress
• pregnancy stress

The fortunate people are those who realize that something in their lives is causing stress, and they successfully find ways to reduce stress, or learn how to manage stress.

However, there are many people who are not aware of how stressed they have become until they begin to show the emotional or physiological effects of stress.

Speaking of stress at work - read about my luck in finding one of the best low stress jobs.

Stress Reducers

Let's start with some fun ways to relieve stress! How about some stress relief games which through the use of your thought processes, vision and hearing can help move your mind away from stress causes.

Where do you want to play, indoors? You can try some...

• Sudoku
• crossword puzzles
• chess
• Checkers
• Rubik cubes
• card games like Solitaire

or outdoors, how about...

• tennis
• volleyball
• golf
• frisbee
• basketball
• softball

or, online stress relief games, at:

• websudoku.com
• onlinegames.net
• resources.kaboose.com/games - for kids, and Mom and Dad
• crossword-puzzles.co.uk

Please note...
My intention is to only share sites where you will find "clean fun". My random sampling of the games listed on these sites indicates they are appropriate. However, I have not personally reviewed each of the games.

What are some other ways to reduce stress?

Thankfully, there are many, many methods that can lead to stress reduction. Finding a way to reduce your own stress may be a matter of trial and error, but if you start off with one or more things that look like they will fit your lifestyle, you will probably be more successful in reducing stress.

• Stress management classes, either in a group setting or one-on-one with a counselor, can provide a great environment to talk about the stress factors in your life and receive peer and/or professional guidance in ways to reduce them.
  
  
• Meditation has been found to be one of the most highly effective stress relief resources. There are various forms of meditation to choose from. However, a mind-body relation is the basis for each of these.
  
  I use mindfulness based stress reduction, which focuses on acceptance and being in the present moment. I have found Full Catastrophe Living, Using the Wisdom of your Body and Mind to Face Stress, Pain, and Illness, by Jon Kabat-Zinn, Ph.D., to be a superb resource for this type of meditation.
  
  
• Reading, whether it is magazines, newspapers, or books helps keep your mind focused on thoughts other than what is creating stress. Or, you may find inspirational stress relief by reading stress quotes, periodically throughout the day.
  
  
• Exercise in any form is my #1 choice in ways to reduce stress! Whether it's...
  
  walking for exercise, stretch exercise, office chair exercise exercise, or aerobic exercise
  
  ...I find the best physical and emotional release this way. And when you think about all of the health benefits of exercise it's no wonder that it is one of the top stress relaxation techniques.
  
  
• Physical activity does not need to be limited to an exercise workout. Other great ways to reduce stress can include activities such as gardening, fishing, boating, hiking or skiing. Because these activities demand much attention they can often successfully distract you from negative thoughts.
  
  
• Hobbies like needlepoint, woodworking, painting, and scapbooking are also ways to reduce stress by forcing your mind to refocus on the task at hand.
  
  
• Prayer, both in private form or as part of a church or religious group may be useful in helping relax your mind. The feeling of unity that a place of worship provides, and being part of something larger than yourself, can be very uplifting.
  
  
• Massage therapy has been shown to help relieve stress to the point that it is now being used on a regular basis, as treatment for many patients in health care facilities. If money is tight and a professional massage is not an option how about a home spa treatment?
  
  
• Movies and television can be a great distraction from your day-to-days woes. Who's your favorite actor or actress? Have you seen them in a movie lately? When television news gets too depressing maybe the sitcoms aren't really that bad!
  
  
• Laugh and the world will laugh with you. Of all the ways to reduce stress, laughter may be the most natural and easiest, so much so that laughter therapy groups are now becoming mainstream.

Rest is not idleness, and to lie sometimes on the grass under trees on a summer's day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.        J. Lubbock