Ways to Manage Stress

Symptoms of stress

The symptoms may be physical or emotional. When a person has long-term (chronic) stress, continued activation of the stress response causes wear and tear on the body. Common symptoms of stress include:

• Fatigue

• Aches and pains

• Insomnia

• Migraines

• Low immunity

• Nervousness, clammy hands and feet

• Persistent stomach ailments

• Forgetfulness

• Lack of focus

• Unshakeable pessimism

• Poor appetite

• Anti-social behaviour

• Nervous habits like nail biting, fidgeting

Stress that's not dealt with can lead to many health problems, such as high blood pressure, heart disease, stroke, obesity and diabetes.

Tips to Cope with Stress

If you are experiencing stress symptoms, taking steps to manage your stress can have many health benefits. Here are some healthy ways you can deal with stress:

• Get regular physical activity - Even a short walk or simply standing up to stretch can offer immediate relief in a stressful situation and boost your mood. Getting your blood moving releases endorphins and can improve your mood almost instantaneously.

• Practice relaxation techniques - Try deep breathing, meditation, yoga, tai chi or massage.

• Keep a sense of humor - Laughter releases endorphins that improve mood and decrease levels of the stress. Laughing tricks your nervous system into making you happy.

• Spend time with family and friends - Good relationships with friends and loved ones are important to any healthy lifestyle. Share your problems and how you are feeling with a friend as a reassuring voice, even for a minute, can put everything in perspective.

• Set aside time for hobbies - Read a book, listen to music or go for a walk. Schedule time for your passions.

• Get enough sleep - Getting daily sleep of 7-8 hours may be one of the most effective stress buster as lack of sleep is also a key cause of stress.

• Eat a healthy, balanced diet - Stress levels and a proper diet are closely related. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress.

• Avoid Drugs and Alcohol - These may seem to help, but they can create additional problems and increase the stress you are already feeling.

• Recognize when you need more help - If problems continue or you are thinking about suicide, talk to a psychologist, social worker, or professional counselor.

When to Ask forHelp?

If you've taken steps to control your stress but you keep having symptoms, see your health care provider. Or consider consulting a counselor or therapist, who can help you find the sources of your stress and learn new coping tools.