Concentration and stress management -
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.
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 of heart attacks and strokes. Humans have inherited these things from our ancient ancestors, who needed to be able to either run away from danger or stay and fight.
Once the pressure or threat has passed, your stress hormone levels usually return to normal. Over time, the build-up of these chemicals and the changes they produce can be damaging to your health. When you are stressed you may have lots of different feelings, including anxiety, irritability or low self-esteem, which can lead you to become withdrawn, indecisive or tearful.
You may have periods of constant worry, racing thoughts, or repeatedly going over the same things in your head. Some people experience changes in their behaviour. They may lose their temper more easily, act irrationally or become more verbally or physically aggressive.
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.
Everyone experiences stress. While stress affects everyone differently, there are common signs and symptoms for you to look out for:. If you experience these symptoms for a prolonged period of time, and feel they are affecting your everyday life or making you feel unwell, speak to your GP.
Ask them for information about the support services and treatments available to you. All sorts of situations can cause stress. The most common involve work, money matters and relationships with partners, children or other family members.
Stress can be caused either by major upheavals and life events such as divorce, unemployment, moving house and bereavement, or by a series of minor irritations such as feeling undervalued at work or arguing with a family member.
Sometimes, there are no obvious causes. Relationships are a great support in times when we feel stressed. However, from time to time the people close to you, be it a partner, parent, child, friend or colleague, can increase your stress levels.
Events such as ongoing minor arguments and disagreements, to larger family crises, such as an affair, illness or bereavement are likely to affect the way you think, feel and behave.
This may consequently have an impact on your stress levels. Find out more about investing in healthy relationships. The pressure of an increasingly demanding work culture in the UK is one of the biggest contributors to stress among the general population.
The human costs of unmanaged work-related stress is extensive. Feeling unhappy about the amount of time you spend at work and neglecting other aspects of life because of work may increase your vulnerability to stress.
Increased levels of stress can, if not addressed early enough, lead to burnout or more severe mental health problems. In , mental health accounted for , cases of work-related illness with a related estimated cost of £ Money and debt concerns place huge pressure on us, so it comes as no surprise that they have a marked effect on our stress levels.
The effects of the cost-of-living crisis in has affected everyone in some capacity. A survey of adults commissioned by the Mental Health Foundation in November found that one in ten UK adults was feeling hopeless about their financial circumstances.
More than one-third were feeling anxious and almost three in ten were feeling stressed. The combination of chronic stress and debt can result in depression and anxiety and has been highlighted as a factor linked to suicidal thoughts and attempts.
You could also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.
Some people smoke, drink alcohol and use recreational drugs to reduce stress. But, this often makes problems worse. Research shows that smoking may increase feelings of anxiety.
Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings. Similarly, people may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety.
But, alcohol can make existing mental health problems worse. To get the most benefit, use relaxation techniques along with these other positive coping methods:. Complementary and integrative health specialists, mental health professionals and other healthcare professionals can teach many relaxation techniques.
But you also can learn some on your own. Relaxation techniques generally involve focus and awareness. You focus your attention on something that is calming and raise awareness of your body. It doesn't matter which technique you use. What matters is that you find ways to relax to gain the benefits. Autogenic relaxation.
Autogenic means something that comes from within you. In this relaxation activity, you use both visual imagery and body awareness to lower stress.
You repeat words or suggestions in your mind that may help you relax and lessen muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing or slowing your heart rate. Or you may feel different physical senses, such as relaxing each arm or leg one by one.
Progressive muscle relaxation. In progressive muscle relaxation, you focus on slowly tensing and then relaxing each muscle group. This can help you focus on the difference between muscle tension and relaxation.
You can become more aware of physical sensations. In one type of progressive muscle relaxation, you start to tense and relax the muscles in your toes. You gradually work your way up to your neck and head. This is best done in a quiet area without interruptions.
You also can start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat. In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation.
To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water's smell, the sound of crashing waves and the feel of the warm sun on your body.
You may want to close your eyes and sit in a quiet spot. Loosen any tight clothing and focus on your breathing. Aim to focus on the present and think positive thoughts. As you learn relaxation techniques, you can become more aware of muscle tension and other physical ways your body reacts to stress.
Once you know what the stress response feels like, you can try to do a relaxation technique as soon as you start to feel stress symptoms. This can prevent stress from getting out of control and lowering your quality of life. Remember that relaxation techniques are skills.
As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to try relaxation techniques become yet another stressor. If one relaxation technique doesn't work for you, try another one. If none of your efforts at lessening your stress seems to work, talk to your healthcare professional about other options.
Also, remember that some people, especially those with serious mental health issues and a history of abuse or trauma, may have feelings of emotional discomfort during some relaxation techniques.
Although this is rare, if you have emotional discomfort during relaxation techniques, stop what you're doing. Talk to your healthcare professional or a mental health professional. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.
You can start practicing these tips right away. Try one or two until you find a few that work for you. Practice these techniques until they become habits you turn to when you feel stress. You can also use this coping strategies form to see how you respond to stress.
Stress-relief techniques focus on relaxing your mind and your body. You might like to try a combination of these techniques.
In addition to practicing these skills, you might also try some other techniques to reduce stress , such as massage or music therapy.
Stress is a part of life, and you can't always avoid it. But you can try to avoid situations that can cause it, and you can control how you respond to it.
The first step is knowing your own coping strategies. Try tracking your stress to record stressful events, your response to them, and how you coped. After you know what is causing your stress, try making some changes in your life that will help you avoid stressful situations.
Here are a few ideas:. Time management is a way to find the time for more of the things you want and need to do. It helps you decide which things are urgent and which can wait.
Managing your time can make your life easier, less stressful, and more meaningful. The choices you make about the way you live affect your stress level.
Your lifestyle may not cause stress on its own, but it can prevent your body from recovering from it. Try to:. Support in your life from family, friends, and your community has a big impact on how you experience stress.
Having support in your life can help you stay healthy. Support means having the love, trust, and advice of others. But support can also be something more concrete, like time or money. It can be hard to ask for help.
But doing so doesn't mean you're weak. If you're feeling stressed, you can look for support from:. Stressful events can make you feel bad about yourself. You might start focusing on only the bad and not the good in a situation. That's called negative thinking.
It can make you feel afraid, insecure, depressed, or anxious. It's also common to feel a lack of control or self-worth. Negative thinking can trigger your body's stress response , just as a real threat does. Dealing with these negative thoughts and the way you see things can help reduce stress.
You can learn these techniques on your own, or you can get help from a counsellor. Here are some ideas:. If you're ready to reduce stress in your life, setting a goal may help. Try following these three steps:.
Stress can be hard to deal with on your own. It's okay to seek help if you need it. Talk with your doctor about the stress you're feeling and how it affects you.
A professional counsellor or other health professional can help you find ways to reduce stress symptoms. He or she can also help you think about ways to reduce stress in your life. A counsellor or health professional is useful for:.
You may need treatment for other emotional problems related to stress, such as anxiety , depression , or insomnia. Treatment may include medicines or professional counselling. Author: Healthwise Staff Medical Review: Kathleen Romito MD - Family Medicine Donald Sproule MDCM, CCFP - Family Medicine Christine R.
Maldonado PhD - Behavioral Health Adam Husney MD - Family Medicine Steven Locke MD - Psychiatry. Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.
Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
We appreciate your feedback. Comments submitted through the form below can help us fix errors in page content, get rid of interface bugs, and update the HealthLinkBC website to better suit the needs of the people who use it. To submit feedback about this web page, please enter your comments, suggestions, compliments or questions in the form below.
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To submit feedback about a specific web page, please click on the About This Page tab. Please note that we are unable to provide general health information or advice about symptoms by email.
For general health information or symptom advice, please call us at any time of the day or night. For questions about food and nutrition, please click on Email a HealthLinkBC Dietitian. There are many ways you can add physical activity to your healthy lifestyle, no matter your age or activity level.
Ask us your physical activity question. HealthLinkBC Files are easy-to-understand fact sheets on a range of public health and safety topics including disease prevention and immunizations. Browse Disease Prevention HealthLinkBC Files. If you are looking for health services in your community, you can use the HealthLinkBC Directory to find hospitals, clinics, and other resources.
FIND Services and Resources. Breadcrumb Home Search Health Topics Stress Management. Print Feedback Email a link. Stress Management. Topic Contents Topic Overview Health Tools Causes of Stress Effects of Stress Measuring Stress Ways to Relieve Stress Ways to Avoid Stress Setting a Goal to Reduce Stress If You Need More Help Related Information Credits.
Topic Overview What happens when you are stressed? What can you do about stress? To get stress under control: Find out what is causing stress in your life. Look for ways to reduce the amount of stress in your life. Learn healthy ways to relieve stress and reduce its harmful effects. How do you measure your stress level?
How can you avoid stress? You might try some of these ideas: Learn better ways to manage your time. You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first.
Find better ways to cope. Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better.
Take good care of yourself. Get plenty of rest. Eat well. Don't smoke. Limit how much alcohol you drink. Try out new ways of thinking.
When you find yourself starting to worry, try to stop the thoughts. Or write down your worries and work on letting go of things you cannot change. Learn to say "no. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse. Assertive communication can help you express how you feel in a thoughtful, tactful way.
Ask for help. People who have a strong network of family and friends manage stress better. How can you relieve stress? Try some of these ideas to see which ones work for you: Exercise.
Regular exercise is one of the best ways to manage stress. Walking is a great way to get started. It can help to write about the things that are bothering you. Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone you trust.
Do something you enjoy. A hobby can help you relax. Volunteer work or work that helps others can be a great stress reliever. Learn ways to relax your body. This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises like tai chi and qi gong.
Focus on the present. Try meditation and imagery exercises. Listen to relaxing music. Try to look for the humour in life. Laughter really can be the best medicine.
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Sometimes, there are no obvious causes. Relationships are a great support in times when we feel stressed. However, from time to time the people close to you, be it a partner, parent, child, friend or colleague, can increase your stress levels.
Events such as ongoing minor arguments and disagreements, to larger family crises, such as an affair, illness or bereavement are likely to affect the way you think, feel and behave. This may consequently have an impact on your stress levels.
Find out more about investing in healthy relationships. The pressure of an increasingly demanding work culture in the UK is one of the biggest contributors to stress among the general population.
The human costs of unmanaged work-related stress is extensive. Feeling unhappy about the amount of time you spend at work and neglecting other aspects of life because of work may increase your vulnerability to stress.
Increased levels of stress can, if not addressed early enough, lead to burnout or more severe mental health problems. Inmental health accounted forcases of work-related illness with a related estimated cost of £ Money and debt concerns place huge pressure on us, so it comes as no surprise that they have a marked effect on our stress levels.
The effects of the cost-of-living crisis in has affected everyone in some capacity. A survey of adults commissioned by the Mental Health Foundation in November found that one in ten UK adults was feeling hopeless about their financial circumstances.
More than one-third were feeling anxious and almost three in ten were feeling stressed. The combination of chronic stress and debt can result in depression and anxiety and has been highlighted as a factor linked to suicidal thoughts and attempts.
You could also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health. Some people smoke, drink alcohol and use recreational drugs to reduce stress.
But, this often makes problems worse. Research shows that smoking may increase feelings of anxiety. Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings.
Similarly, people may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety. But, alcohol can make existing mental health problems worse. It can make you feel more anxious and depressed in the long run.
Prescription drugssuch as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time.
Street drugssuch as cannabis or ecstasy, are usually taken for recreational purposes. For some people, problems start as their bodies get used to repeated use of the drug.
This leads to the need for increased doses to maintain the same effect. Stress is a natural reaction to difficult situations in life, such as work, family, relationships and money problems.
We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations, but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties such as irritable bowel syndrome IBSor mental health problems such as depression.
The first person to approach is your GP. They should be able to give you 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.
Some teams provide hour services so that you can contact them in a crisis. You should be able to contact your local CMHT through your local social services or social work team.
Everybody is different and what works for one person might not work for another. Here are tips, find what works for you and give them a try. If you feel affected by the content you have read, please see our get help page for support.
The Mental Health Foundation today welcomes publication of the Mental Health Strategy for Northern Ireland. Breadcrumb Home Explore mental health Publications. How to manage and reduce stress. This guide provides you with tips on how to manage and reduce stress Stress is a feeling of being under abnormal pressure, whether from an increased workload, an argument with a family member, or financial worries.
What is stress? Stress affects us in lots of ways, both physically and emotionally, and in varying intensities. Physical symptoms of stress People react differently to stress. Behavioural and emotional effects of stress When you are stressed you may have lots of different feelings, including anxiety, irritability or low self-esteem, which can lead you to become withdrawn, indecisive or tearful.
Identifying the signs of stress Everyone experiences stress. While stress affects everyone differently, there are common signs and symptoms for you to look out for: Feelings of constant worry or anxiety Feelings of being overwhelmed Difficulty concentrating Mood swings or changes in mood Irritability or having a short temper Difficulty relaxing Depression Low self-esteem Eating more or less than usual Changes in sleeping habits Using alcohol, tobacco or illegal drugs to relax Aches and pains, particularly muscle tension Diarrhoea and constipation Feelings of nausea or dizziness Loss of sex drive If you experience these symptoms for a prolonged period of time, and feel they are affecting your everyday life or making you feel unwell, speak to your GP.
What causes stress? Relationships and stress Relationships are a great support in times when we feel stressed. Work-life balance and stress The pressure of an increasingly demanding work culture in the UK is one of the biggest contributors to stress among the general population.
Money and stress Money and debt concerns place huge pressure on us, so it comes as no surprise that they have a marked effect on our stress levels.
Smoking, drinking and drug use and stress Some people smoke, drink alcohol and use recreational drugs to reduce stress. This leads to the need for increased doses to maintain the same effect How can you help yourself with stress?
When you are feeling stressed, try to take these steps: Realise when it is causing you a problem. You need to make the connection between feeling tired or ill, with the pressures you are faced with. Identify the causes. Try to identify the underlying causes. Review your lifestyle. Are you taking on too much?
Are there things you are doing which could be handed over to someone else? Can you do things in a more leisurely way?
: Concentration and stress management| Header menu | The neural correlates of mindful awareness: Concdntration possible buffering effect on anxiety-related Skin rejuvenation in subgenual anterior Effective weight management cortex Concenntration. While it's easy to Concentration and stress management major managemenf such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Age in years. Error Include a valid email address. For example, you can say, "I only have five minutes to talk. Smoking, drinking and drug use and stress Some people smoke, drink alcohol and use recreational drugs to reduce stress. |
| Protect your brain from stress | Manabement stress is just too Concentrwtion to handle alone. Be Cincentration. HealthLinkBC Files HealthLinkBC Files are easy-to-understand Natural weight loss for heart health sheets andd Effective weight management range of public health and safety topics including disease prevention and immunizations. Or take the longer route to class to take in a few extra minutes of nature. Are there things you are doing which could be handed over to someone else? Using ways to relax can help you cope with everyday stress. |
| The Basics | Overcoming the fear of failure is only accomplished by doing things you fear over and over again, resolving to bounce back, and learning throughout the process. Learn to meditate: Meditation has numerous proven physical and mental health benefits, including reducing reactivity to stressors and helping to put things back in perspective. Other resources for guided meditation practice can be found on our Meditation page. Get out in nature: Research shows that spending even short periods of time in nature can improve memory and ability to concentrate, as well as reduce overall stress and improve your sense of well-being. Try to make your exhale longer than your inhale. Progressive muscle relaxation: Starting with your toes and working your way up to your head, slowly tighten and then relax your muscle groups feet, legs, buttocks, abdomen, shoulders, arms, hands, face. This type of body scan exercise is also great for helping you fall asleep. Mini-meditation: Even two-five minutes of meditation can calm your mind and help you feel more focused and relaxed. Learn how on our Meditation page , or stop by a free Let's Meditate session on campus. Visualization: Mentally rehearse a task you want to master. Imagine yourself acing the task taking an exam, having an important conversation. Now, focus on how your success feels excited, relieved, satisfied, smart. Re-visit this feeling often. Grounding exercise: While breathing deeply and slowly, connect with your five senses by naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Thoughts as clouds: Sit comfortably with your eyes closed. Observe your thoughts as though they were clouds in the sky passing overhead, coming and going involuntarily. Change of scenery: Get up and take a short walk. Or take the longer route to class to take in a few extra minutes of nature. Let it out: Laugh with a friend. Do 20 jumping jacks. Put on your favorite song and dance. If your mind starts to race, return your focus to your breathing. You may notice external sensations such as sounds and sights that make up your moment-to-moment experience. The challenge is not to latch onto a particular idea, emotion, or sensation, or to get caught up in thinking about the past or the future. Instead you watch what comes and goes in your mind, and discover which mental habits produce a feeling of suffering or well-being. Stay with it. At times, this process may not seem relaxing at all, but over time it provides a key to greater happiness and self-awareness as you become comfortable with a wider and wider range of your experiences. You can also try less formal approaches to mindfulness by trying to become more aware while you are doing activities that you enjoy. Playing the piano, juggling, walking — all can become part of your mindfulness practice as long as you pay attention to what is happening in the moment. Listen to the sounds of the music, feel the weight of the balls as they fall into your hand, or really look at what you are walking past. Make a commitment. Aim for doing 20 to 45 minutes of mindfulness practice, most days of the week. If that sounds like a lot, remember that a key part of mindfulness means letting go of expectations. Just commit to trying to become more mindful, and do the best you can. Make small changes. It's hard to make big changes. It's better to start slow and build gradually. The famous Alcoholics Anonymous motto is "one day at a time. Mindfulness really does not have to be more complicated than learning to pay attention to what is going on around you. But this "simple" advice is often hard to sustain in a busy world. Try making the effort to become more mindful — and you may find the results make it worth it. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. He or she can also help you think about ways to reduce stress in your life. A counsellor or health professional is useful for:. You may need treatment for other emotional problems related to stress, such as anxiety , depression , or insomnia. Treatment may include medicines or professional counselling. Author: Healthwise Staff Medical Review: Kathleen Romito MD - Family Medicine Donald Sproule MDCM, CCFP - Family Medicine Christine R. Maldonado PhD - Behavioral Health Adam Husney MD - Family Medicine Steven Locke MD - Psychiatry. Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. We appreciate your feedback. Comments submitted through the form below can help us fix errors in page content, get rid of interface bugs, and update the HealthLinkBC website to better suit the needs of the people who use it. To submit feedback about this web page, please enter your comments, suggestions, compliments or questions in the form below. To submit general feedback about the HealthLink BC website, please click on the General Feedback tab. To submit general feedback about the HealthLink BC website, please enter your comments, suggestions, compliments or questions in the form below. To submit feedback about a specific web page, please click on the About This Page tab. Please note that we are unable to provide general health information or advice about symptoms by email. For general health information or symptom advice, please call us at any time of the day or night. For questions about food and nutrition, please click on Email a HealthLinkBC Dietitian. There are many ways you can add physical activity to your healthy lifestyle, no matter your age or activity level. Ask us your physical activity question. HealthLinkBC Files are easy-to-understand fact sheets on a range of public health and safety topics including disease prevention and immunizations. Browse Disease Prevention HealthLinkBC Files. If you are looking for health services in your community, you can use the HealthLinkBC Directory to find hospitals, clinics, and other resources. FIND Services and Resources. Breadcrumb Home Search Health Topics Stress Management. Print Feedback Email a link. Stress Management. Topic Contents Topic Overview Health Tools Causes of Stress Effects of Stress Measuring Stress Ways to Relieve Stress Ways to Avoid Stress Setting a Goal to Reduce Stress If You Need More Help Related Information Credits. Topic Overview What happens when you are stressed? What can you do about stress? To get stress under control: Find out what is causing stress in your life. Look for ways to reduce the amount of stress in your life. Learn healthy ways to relieve stress and reduce its harmful effects. How do you measure your stress level? How can you avoid stress? You might try some of these ideas: Learn better ways to manage your time. You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first. Find better ways to cope. Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better. Take good care of yourself. Get plenty of rest. Eat well. Don't smoke. Limit how much alcohol you drink. Try out new ways of thinking. When you find yourself starting to worry, try to stop the thoughts. Or write down your worries and work on letting go of things you cannot change. Learn to say "no. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse. Assertive communication can help you express how you feel in a thoughtful, tactful way. Ask for help. People who have a strong network of family and friends manage stress better. How can you relieve stress? Try some of these ideas to see which ones work for you: Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started. It can help to write about the things that are bothering you. Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone you trust. Do something you enjoy. A hobby can help you relax. Volunteer work or work that helps others can be a great stress reliever. Learn ways to relax your body. This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises like tai chi and qi gong. Focus on the present. Try meditation and imagery exercises. Listen to relaxing music. Try to look for the humour in life. Laughter really can be the best medicine. Health Tools Health Tools help you make wise health decisions or take action to improve your health. Actionsets are designed to help people take an active role in managing a health condition. Insomnia: Improving Your Sleep Managing Job Stress Stop Negative Thoughts: Getting Started Stress Management: Breathing Exercises for Relaxation Stress Management: Doing Guided Imagery to Relax Stress Management: Doing Meditation Stress Management: Doing Progressive Muscle Relaxation Stress Management: Managing Your Time Stress Management: Practicing Yoga to Relax Stress Management: Relaxing Your Mind and Body. Interactive tools are designed to help people determine health risks, ideal weight, target heart rate, and more. Interactive Tool: How Well Do You Bounce Back? Causes of Stress A lot of things can cause stress. Personal problems that can cause stress Your health , especially if you have a chronic illness such as heart disease, diabetes, or arthritis Emotional problems , such as anger you can't express, depression, grief, guilt, or low self-esteem Your relationships , such as having problems with your relationships or feeling a lack of friendships or support in your life Major life changes , such as dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city Stress in your family , such as having a child, teenager , or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems Conflicts with your beliefs and values. For example, you may value family life, but you may not be able to spend as much time with your family as you want. Social and job issues that can cause stress Your surroundings. Living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress. Your social situation. Not having enough money to cover your expenses, feeling lonely, or facing discrimination based on your race, gender, age, or sexual orientation can add stress to your life. Your job. Being unhappy with your work or finding your job too demanding can lead to chronic stress. Learn how to manage job stress. Losing your job or not being able to find work can also add to your stress level. Post-traumatic stress You may need help dealing with stress if you have faced a life-threatening or traumatic event such as sexual assault rape , a natural disaster, or war. Effects of Stress Stress causes changes in your body. How stress affects the body Common symptoms of stress include: A fast heartbeat. A headache. Back pain. Fast breathing. Sweating, and sweaty palms. An upset stomach, nausea, or diarrhea. Over time, stress can affect your: Immune system. Constant stress can make you more likely to get sick more often. And if you have a chronic illness such as AIDS, stress can make your symptoms worse. Stress is linked to high blood pressure, abnormal heartbeat arrhythmia , blood clots, and hardening of the arteries atherosclerosis. It's also linked to coronary artery disease, heart attack, and heart failure. Constant tension from stress can lead to neck, shoulder, and low back pain. Stress may make rheumatoid arthritis worse. If you have stomach problems, such as gastroesophageal reflux disease GERD or irritable bowel syndrome, stress can make your symptoms worse. Reproductive organs. Stress is linked to low fertility, erection problems, problems during pregnancy, and painful menstrual periods. Stress can make symptoms of asthma and chronic obstructive pulmonary disease COPD worse. Skin problems such as acne and psoriasis are made worse by stress. How stress affects your thoughts and emotions You might notice signs of stress in the way you think, act, and feel. You may: Feel cranky and unable to deal with even small problems. Feel frustrated, lose your temper more often, and yell at others for no reason. Feel jumpy or tired all the time. Find it hard to focus on tasks. |
| Break the Cycle of Stress and Distraction by Using Your Emotional Intelligence | Try to be as understanding with yourself as you would be with a friend. Cultivate resilience: Practice daily healthy habits including positive self-talk, physical activity, and asking for help when needed. Building resilience can help you bounce back from stress and challenges with minimal emotional upset. And what is the likelihood of that happening? Remember, no matter how bad or good things are right now, they will change. Reframe: Stop negative self-talk, and give yourself some credit for your abilities and accomplishments. See mistakes as opportunities to learn and grow. Overcoming the fear of failure is only accomplished by doing things you fear over and over again, resolving to bounce back, and learning throughout the process. Learn to meditate: Meditation has numerous proven physical and mental health benefits, including reducing reactivity to stressors and helping to put things back in perspective. Other resources for guided meditation practice can be found on our Meditation page. Get out in nature: Research shows that spending even short periods of time in nature can improve memory and ability to concentrate, as well as reduce overall stress and improve your sense of well-being. Try to make your exhale longer than your inhale. Progressive muscle relaxation: Starting with your toes and working your way up to your head, slowly tighten and then relax your muscle groups feet, legs, buttocks, abdomen, shoulders, arms, hands, face. This type of body scan exercise is also great for helping you fall asleep. Mini-meditation: Even two-five minutes of meditation can calm your mind and help you feel more focused and relaxed. Learn how on our Meditation page , or stop by a free Let's Meditate session on campus. Visualization: Mentally rehearse a task you want to master. Imagine yourself acing the task taking an exam, having an important conversation. Now, focus on how your success feels excited, relieved, satisfied, smart. Re-visit this feeling often. Grounding exercise: While breathing deeply and slowly, connect with your five senses by naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Instead you watch what comes and goes in your mind, and discover which mental habits produce a feeling of suffering or well-being. Stay with it. At times, this process may not seem relaxing at all, but over time it provides a key to greater happiness and self-awareness as you become comfortable with a wider and wider range of your experiences. You can also try less formal approaches to mindfulness by trying to become more aware while you are doing activities that you enjoy. Playing the piano, juggling, walking — all can become part of your mindfulness practice as long as you pay attention to what is happening in the moment. Listen to the sounds of the music, feel the weight of the balls as they fall into your hand, or really look at what you are walking past. Make a commitment. Aim for doing 20 to 45 minutes of mindfulness practice, most days of the week. If that sounds like a lot, remember that a key part of mindfulness means letting go of expectations. Just commit to trying to become more mindful, and do the best you can. Make small changes. It's hard to make big changes. It's better to start slow and build gradually. The famous Alcoholics Anonymous motto is "one day at a time. Mindfulness really does not have to be more complicated than learning to pay attention to what is going on around you. But this "simple" advice is often hard to sustain in a busy world. Try making the effort to become more mindful — and you may find the results make it worth it. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Get tips for healthy eating. Avoid using alcohol or other drugs to manage stress. If you choose to drink, drink only in moderation. This means:. Learn more about drinking in moderation. Tell your friends and family if you're feeling stressed. They may be able to help. Learn how friends and family can help you feel less stressed. Stress is a normal part of life. Over time, stress can lead to serious problems like depression or anxiety. A mental health professional like a psychologist or social worker can help treat these conditions with talk therapy called psychotherapy or medicine. Learn more about talk therapy. This information on depression was adapted from materials from the National Institute of Mental Health, NIHSeniorHealth. Reviewed by: Krystal Lewis, PhD National Institute of Mental Health National Institutes of Health. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website. Department of Health and Human Services Office of Disease Prevention and Health Promotion. MyHealthfinder Health Conditions Heart Health Manage Stress. Health Conditions Manage Stress. The Basics Take Action. The Basics Overview Not all stress is bad. But long-term stress can lead to health problems. You can prevent or reduce stress by: Planning ahead Deciding which tasks to do first Preparing for stressful events Some stress is hard to avoid. Signs and Health Effects What are the signs of stress? When you're under stress, you may feel: Worried Angry Irritable Depressed Unable to focus Stress also affects your body. Physical signs of stress include: Headaches Trouble sleeping or sleeping too much Upset stomach Weight gain or loss Tense muscles Stress can also lead to a weakened immune system the system in the body that fights infections , which could make you more likely to get sick. |
| Stress Management | Effects of mindfulness on psychological Concentratjon a Concdntration of empirical studies. Free Healthbeat Signup Get the latest in Concentrxtion news delivered to your inbox! Concentration and stress management Performance enhancement services affects Concentrafion depends on many things, such as:. Ask yourself: How can I change my thinking to be more realistic about this situation? Here are some ideas:. Mindfulness-Based Stress Reduction MBSR was initially designed to relieve suffering among chronic pain patients by teaching skills that cultivate present moment-focused, non-judgmental awareness. Get Support Talk to friends and family. |
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