Each of us may feel stressed or overwhelmed by moments, which is a normal part of life. However, these feelings, whether acute or chronic, can be excessive and unhealthy. Sometimes you can recognize you have less stress when you feel you are being “pushed” beyond your coping skills for managing stress, and sometimes you can not even be aware. In all cases, you should consult a specialist in stress management if the effects are severe enough to cause significant distress or interfere with occupational functioning, social or otherwise. Although there is no true mental disorder called “stress syndrome,” stress can trigger or amplify the harmful effects of mood disorders, other mental or “physical” diseases . At the very least, the acute stress can cause to be anxious, to feel overwhelmed and have difficulty thinking or remembering. At worst, chronic stress can have serious effects on overall health. What are the causes of stress? • Working too hard without breaks. • Lack of sleep or abnormal. • • • Major life worries minors Stress Management Physical illnessHelpful HintsStress Management Tip 1 • Relaxation exercises and techniques. There are many variations of these exercises, but all produce what physiologists call the “relaxation response.” Parasympathetic nervous system predominates, autonomous system of the individual is not in emergency mode, and the body is Reconstruction in a more “healing mode”. This is not the same as sleep, sleep is also a type of reconstruction activity. An element that is common to most of these techniques is relaxed, deep, slow breathing and direct. Try this exercise. Find a quiet place where you will not be disturbed for at least 10 minutes, and turn down the lights if possible. Loosen your clothing and take off or loosen your shoes. Assume a comfortable sitting position with your hands resting on your thighs relaxed and close your eyes. Focus on slow breathing, and breathe through your nose, if possible. On inhalation, let your abdomen push outwards so that your diaphragm can be installed allowing the lungs to fully develop. For the first few minutes, try the following routine. Inhale to the count of two and exhale to the count of 4. Inhale to the count of 3 and exhale to the count of 6. Inhale to the count of 4 and exhale to the count of 8. Repeat this routine. When you inhale, focus and form images of the air flowing through your airways. Time of expiration, the images as tension leaving your body. You might be surprised to see and feel relaxed after only 10-15 minutes. Stress Management Tip 2 • ultradian breaks. Take those breaks every 90 minutes. Drs. David Lloyd and Ernest Rossi have compiled scientific data in their book ultradian rhythms in life processes that the body undergoes regular rhythms, such as the various processes and wane over a period of about 90 minutes. This applies to many processes, including the ability to concentrate and perform optimally. Once these processes are in their “weak” points, your body may be a sign that he needs a break for a refund. These signs may include muscle tension or pain, the need to stretch or move, a feeling of restlessness, or difficulty concentrating or thinking. Consider taking a break these ultradian such as stretching, walking, or to the relaxation exercise above. When a person ignores these signals on a daily basis, the body begins to suffer stress. Index 3 • Stress Management Meditation / prayer. In addition to specific religious or philosophical beliefs associated with different types of meditation or prayer, these experiences can have a very soothing and healing. Upon entering the spiritual realm in a world that has become very stressful for many of us is something we should all do more often. Stress Management Tip 4 • Exercise, especially aerobic exercise. This exercise does not need to be intense. Even 10 minutes of walking will increase your energy for 60-120 minutes and improve your mood. If possible, do 10 minutes of gentle stretching, 20 minutes of aerobic exercise, and 5-10 minutes of stretching as cool. To do this, at least three times a week, but remember that the level of intensity does not make much difference. Research has shown that exercise increases sleep as deep and decreases stress reactivity. Even a slow and relaxed walk or visiting a beautiful location can reduce stress. Stress Management Tip 5 •-friendly activities. Enjoying a beautiful music, especially some classical compositions, can help reduce stress. People have found hundreds of years that the slow classical music, especially the Baroque period, reduces stress and renews the spirit. In addition, there are many commercial bands that have been produced for the express purpose of inducing relaxation. Some of them have music, some have sounds such as ocean waves. A good example of music can be found at http://www. soundfeelings. com. Index of Stress Management 6 • Sleep. Getting enough quality sleep will help you cope with stress more effectively because your brain receives the appropriate respite and requires restitution. Chemicals such as neurotransmitters, hormones and proteins are often synthesized during sleep. The improper balance of these chemicals makes the body more vulnerable to the effects of stress noted above. Practicing good sleep hygiene can help you achieve and maintain a restful sleep. Specifically, obtaining sufficient amounts of sleep, keep a regular sleep schedule, avoid stimulants (eg coffee, tea, chocolate) at the end of the day, exercise regularly and avoid activities in the room that can interfere with sleep (eg, establish business contacts on the phone, working on your laptop in bed). Conversely, excessive taking sleeping pills over the counter, is not a good answer, they can make things worse. They can insomnia and stress aggravates the symptoms if you stop, you can become dependent on them, and they can harm your knowledge, memory and reaction time.