Stress is a normal psychological and physical reaction to the ever increasing demands of life. These demands come from work, relationships, financial pressure, and other situations.

Stress tends to be specific. It is a feeling of emotional or physical tension.

Nowadays, stress is a normal part of life. We experience stress from our environment, our body, and our thoughts.

How to recognize if you are stressed ?

  • Are your muscles tight or sore
  • Are your hands clenched
  • Observe your breathing….is your breathing shallow, fast
  • Is their a frown on your forehead
  • Restless movement of feet or legs
  • Unable to sleep
  • Loss of appetite

   Signs of stress are:

     Body stress:

  • Headaches
  • Frequent infections
  • Aches and pains
  • Sweating
  • Nausea, dizziness
  • Muscular tension
  • Fatigue
  • Skin irritations
  • Breathlessness
  • Chest pain
  • Rapid heartbeat
  • Loss of appetite
  • Lack of sleep

         Mind stress:

  • Worrying
  • Mulled thinking
  • Inability to concentrate
  • Nightmares
  • Indecisions
  • Negativity
  • Hasty decisions
  • Impaired judgement
  • Forgetfulness
  • Panic, distress
  • Trouble thinking clearly
  • Memory problems
  • Short attention span
  • Racing thoughts

         Emotions stress:

  • Loss of confidence
  • More fussy
  • Irritability
  • Depression
  • Anger
  • Anxiousness
  • Hopelessness
  • Apathy
  • Moodiness
  • Easily upset or hurt
  • Short temper
  • Agitation, unable to relax or keep still
  • Sense of loneliness and isolation
  • General unhappiness

         Behavior stress:

  • Accident prone
  • Eating more or less
  • Loss of sex drive
  • Loss of appetite / desire
  • Drinking more
  • Sleeplessness
  • Restlessness
  • Smoking more
  • Drug or alcohol abuse
  • Violence
  • Self-harm
  • Insomnia
  • Hording
  • Alienation
  • Isolating yourself from others
  • Neglecting responsibilities
  • Nervous habits ( e.g., nail biting, pacing )

Effects of stress on body:

Body stress affects all systems of the body including muscles, respiratory, cardiovascular, endocrine, gastrointestinal, nervous and reproductive systems. Our bodies are well equipped to handle stress in small doses, but when that stress becomes long-term or chronic, it can have serious effects on your body.

How to manage stress?

Simple and quick stress relief activities:

  • Maintain a positive attitude
  • Surround yourself with few cherishes memories, pictures, etc. (Visual)
  • Listening to  music, wind chimes, etc. (Auditory)
  • Aroma oils, scented colorful candles, etc. (Aura)
  • Hold a comforting object, wearing a favorite dress, hand massage, etc. (Tactile)
  • Sipping hot tea, cool refreshing drinks, eating fully ripe fruits, etc. (Flavors)
  • Mediate or practice deep breathing
  • Spend time with loves ones or pets
  •  Do Exercise , yoga
  • Get enough sleep
  • Learn what triggers your stress: is it work, family, school, or something else you can identify? Write it in a journal

We have a very nice example:

Difference between mind full and mindful

Mind fullMindful
It is overcrowded, messy, unproductive.It is calm, nice, enjoying or living in the moment.
Mind full is future focused.Mindful is now focused.

Mindful is being aware of your thoughts, emotions and instead of trying to suppress your thoughts, learning to live with them.

How well do you currently manage stress?

  1. When I feel agitated, do I know how to quickly calm myself?
  2. Can I easily let go of my anger?
  3. Am I able to turn to friends, family members, and coworkers to help me calm down and feel better?
  4. When I come home at night, do I walk in feeling alert and relaxed?
  5. Am I seldom distracted or nobody?
  6. Am I able to recognize the things that distress me?
  7. When my energy is low, do I know how to boost it?