Questions and Answers - Recent questions and answers in Stress Management

How is stress treated?

Mon, 09 Dec 2019 11:23:09 +0000

Answered: Can stress impact your heart rate and blood pressure?

Mon, 09 Dec 2019 11:22:15 +0000

Yes. When you’re overwhelmed with stress, your body goes into “fight-or-flight” mode, which triggers your adrenal glands to release the hormones cortisol and adrenaline. These can make your heart beat faster and your blood pressure rise.

This usually happens when there’s a momentary stressor, and the effects pass once it’s over. However, over time, too many episodes of this kind of acute stress can cause inflammation in your arteries, which could be a contributing factor to heart attacks.

Answered: What are tips for your attitude, exercise, and diet to help to manage stress?

Mon, 09 Dec 2019 11:21:47 +0000

Keep a positive attitude.
Accept that there are things that you cannot control.
Be assertive, not aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
Learn and practice relaxation techniques. Try meditation, yoga, or tai-chi for stress management.
Exercise regularly. Your body can fight stress better when it is fit.
Eat healthy, well-balanced meals.

Answered: What are tips to get rid of stress in your life?

Mon, 09 Dec 2019 11:21:14 +0000

Set priorities.

Share or delegate tasks when possible.
Get organized.
Set short-term goals you can reach.
Don't take on more obligations.
Focus on the positive.
Laugh! Humor is a good release.
Listen to music that relaxes or revives you.
Talk to a counselor or a friend.
Remember, things don't have to be perfect. "Good enough" may be fine.
Take time for yoga, meditation, or some deep breaths.
Get regular exercise.
Take some time, even 5 to 10 minutes, for yourself daily.

What is aromatherapy?

Mon, 09 Dec 2019 11:19:59 +0000

Answered: How can I get support to help manage stress?

Mon, 09 Dec 2019 11:19:40 +0000

Seek out social support. Spend enough time with those you enjoy. You can also seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn healthy ways of dealing with the stress in your life.

Answered: Can digestive problems be a sign of stress?

Mon, 09 Dec 2019 11:19:02 +0000

Stress can affect how quickly food moves through your system and the way your intestines absorb nutrients. Diarrhea and constipation, or nausea and vomiting can be signs of stress.

Answered: Can stress lead to reproductive problems?

Mon, 09 Dec 2019 11:18:25 +0000

Stress can cause changes to your sex drive, problems with irregular or painful periods in women, or impotence and problems with sperm production in men. Whether you’re a man or a woman, you might also feel reduced sexual desire when you’re under too much stress.

Answered: When should you get help with stress?

Mon, 09 Dec 2019 10:46:25 +0000

If you’re struggling with stress and don’t know how to cope, you may want to seek help from a specialist. Your primary care doctor can be a good starting point. She can help you figure out if the signs and symptoms you’re experiencing are from a medical issue or an anxiety disorder.

She can also refer you to a mental health expert and provide you with additional resources and tools.

Answered: How can breathing deeply beat stress?

Mon, 09 Dec 2019 10:45:29 +0000

This simple strategy is a powerful stress fighter. It helps you:

Lower stress hormones
Lower your heart rate
Bring down your blood pressure

Answered: What's a deep breathing exercise to do when you're stressed out?

Mon, 09 Dec 2019 10:44:59 +0000

1. Sit quietly with one hand on your stomach, the other on your chest.

2. Breathe in slowly and deeply through your nose, filling your lungs.

3. Hold your breath for a few seconds.

4. Breathe out slowly through your mouth until all the air is out of your lungs.

5. Repeat four more times.

Answered: What foods help with stress?

Mon, 09 Dec 2019 10:44:11 +0000

Foods rich in vitamin C, like oranges and grapefruits, may help lower your stress hormones. Omega-3s, like those found in salmon and other fatty fish, as well nuts and seeds, may also be calming.

In general, fueling your body well with a balanced diet can help keep your body healthy and better able to handle stress. Part of eating well means focusing on getting whole grains, vegetables, and fruits.

Want something sweet? Dark chocolate may have a calming effect by lowering stress hormones.

Answered: Is meditation good for stress?

Mon, 09 Dec 2019 10:43:24 +0000

This practice relaxes your mind and the body.

For several minutes each day, sit quietly and comfortably. While you do this, focus your mind on one of these things:

As thoughts and distractions intrude, gently push them away. Return to your focus.

You can do meditation alone or with a group.

Your breathing
An object
A specific word or phrase (mantra)

Answered: How can I learn guided imagery to help with stress management?

Mon, 09 Dec 2019 10:42:47 +0000

To get started with guided imagery for less stress, you can search online for podcasts that will talk you through the process. Nurses, counselors, therapists, or other professionals can also help you learn how to do this on your own.

Answered: What is guided imagery for stress?

Mon, 09 Dec 2019 10:40:26 +0000

This technique has the same relaxation benefits of deep breathing. Here's how it works:

Sit somewhere quiet and picture yourself in a calm and peaceful place, such as a beach. Imagine walking through this place and taking in its sights, sounds, and smells.
While your imagination is working, breathe slowly and deeply.
Keep this up until you are fully relaxed.
Ease back slowly into the real world.

Answered: How can I use positive self-talk when I'm stressed?

Mon, 09 Dec 2019 10:39:51 +0000

Help yourself relax by practicing positive self-talk.

Replace negative thoughts with positive ones. In other words, be the little engine that could. Tell yourself "I think I can" rather than "I know I can't."

Answered: Is stress normal?

Mon, 09 Dec 2019 10:39:18 +0000

You're going to have some stress in your life -- we all do, and it's normal. One of the best things you can do for your health is manage that stress, even when you can’t control the source of it.

Some stress can be good. It can be a challenge that keeps us alert, motivated, and ready to avoid danger. But too much stress can make us sick. And it can bring on or worsen certain symptoms or diseases, research shows.

Answered: What are essential oils for aromatherapy?

Mon, 09 Dec 2019 10:38:49 +0000

Essential oils are made from flower, herb, and tree parts, like bark, roots, peels, and petals. The cells that give a plant its fragrant smell are its "essence." When an essence is extracted from a plant, it becomes an essential oil.

Lemon, chamomile, lavender, cedarwood, and bergamot are a few of the essential oils used regularly in aromatherapy.

Answered: What is aromatherapy used for?

Mon, 09 Dec 2019 10:38:08 +0000

You shouldn't use aromatherapy instead of your regular medical treatment. But for some conditions, aromatherapy can have health benefits. It may:

Ease stress, anxiety, and depression
Boost feelings of relaxation
Improve sleep
Help improve quality of life for people with long-term health problems like dementia
Ease certain types of pain, including pain from kidney stones and osteoarthritis of the knee
Fight bacteria when you put them on your skin
Ease some of the side effects of cancer treatment, like nausea and pain

Answered: Is slowing down important for managing stress?

Mon, 09 Dec 2019 10:36:43 +0000

Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your life and find small ways you can do that. For example:

Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and avoid the stress of being late.
When you’re driving on the highway, switch to the slow lane so you can avoid road rage.
Break down big jobs into smaller ones. For example, don’t try to answer all 100 emails if you don’t have to -- just answer a few of them.

Answered: Is eating well important for managing stress?

Mon, 09 Dec 2019 10:35:48 +0000

Eating a regular, well-balanced diet will help you feel better in general. It may also help control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean protein for energy. And don’t skip any. It’s not good for you and can put you in a bad mood, which can actually increase your stress.

Answered: How much should you exercise every week to manage stress?

Mon, 09 Dec 2019 10:34:47 +0000

At the very least, exercise 3 to 5 times a week for 30 minutes. A better plan is to get 2 hours and 30 minutes of moderately intense exercise each week. The best plan is to add 75 minutes of a vigorous exercise a week, like swimming laps, jogging, or other sports that gets your heart rate up.

Answered: When should I seek help for stress?

Mon, 09 Dec 2019 10:33:49 +0000

When stress interrupts your life, causing sleep problems or making you feel anxious and out of control, talk with your primary health care professional. He or she might recommend a professional therapist who can offer support and give you some practical lifestyle tips in how to manage stress without letting it take over your life

Answered: How does exercise help stress?

Mon, 09 Dec 2019 10:33:06 +0000

Exercise is thought to increase the secretion of endorphins, naturally produced substances in the brain that induce feelings of peacefulness. Many studies show that exercise, along with the boosted endorphin levels, really does increase confidence and self-esteem and reduce tension. Exercise also acts as a displacement defense mechanism for those who are "stressed out." What does that mean? If you've ever walked for several miles, you know how hard it is to think of your problems when your mind is focused on walking.

Answered: What are symptoms of stress?

Mon, 09 Dec 2019 10:32:11 +0000

Stress symptoms vary greatly from one person to the next, but the most universal sign of stress is a feeling of being pressured or overwhelmed.

Other symptoms include:

Physical complaints (stomachaches, headaches, chest pains, nausea, and diarrhea, and a sensation of numbness or tingling in your hands, arms, and face.)
Problems getting along with family members, friends, and teachers.
Changes in behavior at home (short temper, unexplained anger, crying for no reason).
Regression -- behavior that is not age-appropriate.
Dysfunctional sleep patterns, including nightmares, too little sleep, difficulty falling asleep, or even oversleeping.
Communication difficulty or personality changes, such as becoming withdrawn or requiring much more attention than usual.
Impatience.

Answered: Are there physical symptoms of stress?

Mon, 09 Dec 2019 10:30:17 +0000

Yes. Depending on how you handle stress, you might have symptoms that affect everything from your hormones to your heart, and more.

Some of the physical signs that your stress levels are too high include:

Answered: What are psychological and emotional signs of stress?

Mon, 09 Dec 2019 10:29:35 +0000

Some of the psychological and emotional signs that you’re stressed out include:

Depression or anxiety
Anger, irritability, or restlessness
Feeling overwhelmed, unmotivated, or unfocused
Trouble sleeping or sleeping too much
Racing thoughts or constant worry
Problems with your memory or concentration
Making bad decisions

Answered: How does breathing help stress?

Mon, 09 Dec 2019 10:28:04 +0000

Breathing can measure and alter your psychological state, making a stressful moment increase or diminish in intensity. Often, people who are anxious or upset take shallow breaths and unconsciously hold them. By paying attention to your breathing, particularly exhaling during tense moments, you will feel more relaxed. Buy a bottle of inexpensive bubbles (in the toy section at most stores), and use it to learn how to exhale slowly. Breathing from your abdomen, blow through the bubble blower with a steady stream of breath. If you blow too hard or too softly, you won't get any bubbles. But smooth, steady breaths will produce a nice flow of bubbles. Use this breathing technique (without the bubbles) when you are feeling stressed

Answered: What are the physical symptoms of stress?

Mon, 09 Dec 2019 10:25:44 +0000

Physical symptoms of stress include:

Low energy
Headaches
Upset stomach, including diarrhea, constipation, and nausea
Aches, pains, and tense muscles
Chest pain and rapid heartbeat
Insomnia
Frequent colds and infections
Loss of sexual desire and/or ability
Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
Dry mouth and difficulty swallowing
Clenched jaw and grinding teeth

Answered: What is the first step to controlling stress?

Mon, 09 Dec 2019 10:25:09 +0000

The first step to controlling stress is to know the symptoms of stress. But recognizing stress symptoms may be harder than you think. Most of us are so used to being stressed, we often don't know we are stressed until we are at the breaking point.

Answered: What are the cognitive symptoms of stress?

Mon, 09 Dec 2019 10:24:30 +0000

Cognitive symptoms of stress include:

Constant worrying
Racing thoughts
Forgetfulness and disorganization
Inability to focus
Poor judgment
Being pessimistic or seeing only the negative side

Answered: How can stress affect you?

Mon, 09 Dec 2019 10:23:39 +0000

Stress affects us all. You may notice symptoms of stress when disciplining your kids, during busy times at work, when managing your finances, or when coping with a challenging relationship. Stress is everywhere. And while a little stress is okay -- some stress is actually beneficial -- too much stress can wear you down and make you sick, both mentally and physically.

Answered: How can stress affect your body?

Mon, 09 Dec 2019 10:19:33 +0000

Stress means different things to different people. What causes stress in one person may be of little concern to another. Some people are better able to handle stress than others. And, not all stress is bad. In small doses, stress can help you accomplish tasks and prevent you from getting hurt. For example, stress is what gets you to slam on the breaks to avoid hitting the car in front of you. That's a good thing. Our bodies are designed to handle small doses of stress. But, we are not equipped to handle long-term, chronic stress without ill consequences.

Answered: What are the emotional symptoms of stress?

Mon, 09 Dec 2019 10:06:43 +0000

Emotional symptoms of stress include:

Becoming easily agitated, frustrated, and moody
Feeling overwhelmed, like you are losing control or need to take control
Having difficulty relaxing and quieting your mind
Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
Avoiding others

Answered: What are good sleep habits if you have a lot of stress?

Mon, 09 Dec 2019 09:27:58 +0000

Getting a good night's sleep can help you tame stress the next day. Go for at least 7 hours a night.

Try to go to bed and wake up at the same time every day, even on the weekends.
Avoid caffeine after 3 p.m. and alcohol close to bedtime.
If you nap, do so early in the day rather than too close to bedtime.
Exercise regularly.

Answered: How much exercise do I need to do to lower stress?

Mon, 09 Dec 2019 09:25:25 +0000

Just 20 minutes a day of aerobic exercise will help calm your mind and lower stress hormones.

Exercise also boosts endorphins, brain chemicals that improve your mood. Even light exercise can relax you, though harder workouts offer greater health rewards.

Check with your doctor before you start a new exercise program.

Answered: What are the symptoms of stress?

Mon, 09 Dec 2019 09:24:28 +0000

Stress can affect all aspects of your life, including your emotions, behaviors, thinking ability, and physical health. No part of the body is immune. But, because people handle stress differently, symptoms of stress can vary. Symptoms can be vague and may be the same as those caused by medical conditions. So it is important to discuss them with your doctor. You may experience any of the following symptoms of stress:

Emotional
Physical
Cognitive
Behavioral

Answered: What are the consequences of long-term stress?

Mon, 09 Dec 2019 09:20:10 +0000

A little stress every now and then is not something to be concerned about. Ongoing, chronic stress, however, can cause or exacerbate many serious health problems, including:

Mental health problems, such as depression, anxiety, and personality disorders
Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke
Obesity and other eating disorders
Menstrual problems
Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in both men and women
Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss
Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon

Answered: What are the behavioral symptoms of stress?

Mon, 09 Dec 2019 09:14:54 +0000

Behavioral symptoms of stress include:

Changes in appetite -- either not eating or eating too much
Procrastinating and avoiding responsibilities
Increased use of alcohol, drugs, or cigarettes
Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing

Answered: Where can you get help if you're stressed?

Mon, 09 Dec 2019 09:14:03 +0000

Stress is a part of life. What matters most is how you handle it. The best thing you can do to prevent stress overload and the health consequences that come with it is to know your stress symptoms. If you or a loved one is feeling overwhelmed by stress, talk to your doctor. Many symptoms of stress can also be signs of other health problems. Your doctor can evaluate your symptoms and rule out other conditions. If stress is to blame, your doctor can recommend a therapist or counselor to help you better handle your stress.

Answered: Is there such a thing as good stress?

Mon, 09 Dec 2019 09:13:27 +0000

Not all stress is bad. It can make you more aware of things around you and keep you more focused. In some cases, it can give you strength and help you get more done.

Answered: What are signs of stress overload?

Mon, 09 Dec 2019 09:12:51 +0000

Symptoms include:

Panic attacks
Worrying all the time
Feeling you’re under constant pressure
Drinking or doing drugs to deal with your stress
Overeating
Smoking
Depression
Withdrawal from family and friends

Answered: Can deep breathing help manage stress?

Mon, 09 Dec 2019 09:07:04 +0000

Stopping and taking a few deep breaths can take the pressure off you right away. You’ll be surprised how much better you feel once you get good at it. Just follow these 5 steps:

1. Sit in a comfortable position with your hands in your lap and your feet on the floor. Or you can lie down.

2. Close your eyes.

3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere that gives you a peaceful feeling.

4. Slowly take deep breaths in and out.

5. Do this for 5 to 10 minutes at a time.

Answered: Is it important to go easy on yourself to manage stress?

Mon, 09 Dec 2019 09:06:21 +0000

Accept that you can’t do things perfectly no matter how hard you try. You also can’t control everything in your life. So do yourself a favor and stop thinking you can do so much. And don’t forget to keep up your sense of humor. Laughter goes a long way towards making you feel relaxed.

Answered: Is making time for hobbies important for managing stress?

Mon, 09 Dec 2019 09:04:26 +0000

You need to set aside time for things you enjoy. Try to do something every day that makes you feel good, and it will help relieve your stress. It doesn’t have to be a ton of time -- even 15 to 20 minutes will do. Relaxing hobbies include things like:

Reading
Knitting
Doing an art project
Playing golf
Watching a movie
Doing puzzles
Playing cards and board games

Is exercise important for managing stress?

Mon, 09 Dec 2019 08:51:49 +0000

Working out regularly is one of the best ways to relax your body and mind. Plus, exercise will improve your mood. But you have to do it often for it to pay off.

Answered: Is taking a break important for managing stress?

Mon, 09 Dec 2019 08:50:58 +0000

You need to plan on some real downtime to give your mind time off from stress. If you’re a person who likes to set goals, this may be hard for you at first. But stick with it and you’ll look forward to these moments. Restful things you can do include:

Meditation
Yoga
Tai chi
Prayer
Listening to your favorite music
Spending time in nature

Answered: Is relaxing your muscles important for managing stress?

Mon, 09 Dec 2019 08:50:04 +0000

When you’re stressed, your muscles get tense. You can help loosen them up on your own and refresh your body by:

Stretching
Enjoying a massage
Taking a hot bath or shower
Getting a good night’s sleep

Answered: Is it important to eliminate your triggers in order to manage stress?

Mon, 09 Dec 2019 08:49:13 +0000

Figure out what are the biggest causes of stress in your life. Is it your job, your commute, your schoolwork? If you’re able to identify what they are, see if you’re able to eliminate them from your life, or at least reduce them.

If you can’t identify the main causes of your stress, try keeping a stress journal. Make note of when you become most anxious and see if you can determine a pattern, then find ways to remove or lessen those triggers.

Answered: How does aromatherapy work?

Mon, 09 Dec 2019 08:47:42 +0000

Experts think aromatherapy activates areas in your nose called smell receptors, which send messages through your nervous system to your brain.

The oils may activate certain areas of your brain, like your limbic system, which plays a role in your emotions. They could also have an impact on your hypothalamus, which may respond to the oil by creating feel-good brain chemicals.

Some experts think that when you put essential oils on your skin, they cause a response in your skin and other parts of your body, like your joints.