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It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop
coming, there will never be more hours in the day for all your errands, and your career or family
responsibilities will always be demanding. But you have a lot more control than you might think.
In fact, the simple realization that you’re in control of your life is the foundation of stress
management.
Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your
schedule, your environment, and the way you deal with problems. The ultimate goal is a
balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold
up under pressure and meet challenges head on.
In This Article:
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Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. This isn’t as easy as
it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your
own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re
constantly worried about work deadlines. But maybe it’s your procrastination, rather than the
actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
Do you explain away stress as temporary (“I just have a million things going on right
now”) even though you can’t remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (“Things are always
crazy around here”) or as a part of your personality (“I have a lot of nervous energy,
that’s all”).
Do you blame your stress on other people or outside events, or view it as entirely normal
and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress
level will remain outside your control.
A stress journal can help you identify the regular stressors in your life and the way you deal with
them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you
will begin to see patterns and common themes. Write down:
These coping strategies may temporarily reduce stress, but they cause more damage in the long
run:
If your methods of coping with stress aren’t contributing to your greater emotional and physical
health, it’s time to find healthier ones. There are many healthy ways to manage and cope with
stress, but they all require change. You can either change the situation or change your reaction.
When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or
accept.
Since everyone has a unique response to stress, there is no “one size fits all” solution to
managing it. No single method works for everyone or in every situation, so experiment with
different techniques and strategies. Focus on what makes you feel calm and in control.
Learn how to say “no” – Know your limits and stick to them. Whether in your personal
or professional life, refuse to accept added responsibilities when you’re close to reaching
them. Taking on more than you can handle is a surefire recipe for stress.
Avoid people who stress you out – If someone consistently causes stress in your life and
you can’t turn the relationship around, limit the amount of time you spend with that
person or end the relationship entirely.
Take control of your environment – If the evening news makes you anxious, turn the
TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the
market is an unpleasant chore, do your grocery shopping online.
Avoid hot-button topics – If you get upset over religion or politics, cross them off your
conversation list. If you repeatedly argue about the same subject with the same people,
stop bringing it up or excuse yourself when it’s the topic of discussion.
Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If
you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.”
Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
Reframe problems. Try to view stressful situations from a more positive perspective.
Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup,
listen to your favorite radio station, or enjoy some alone time.
Look at the big picture. Take perspective of the stressful situation. Ask yourself how
important it will be in the long run. Will it matter in a month? A year? Is it really worth
getting upset over? If the answer is no, focus your time and energy elsewhere.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting
yourself up for failure by demanding perfection. Set reasonable standards for yourself
and others, and learn to be okay with “good enough.”
Focus on the positive. When stress is getting you down, take a moment to reflect on all
the things you appreciate in your life, including your own positive qualities and gifts.
This simple strategy can help you keep things in perspective.
Don’t try to control the uncontrollable. Many things in life are beyond our control—
particularly the behavior of other people. Rather than stressing out over them, focus on
the things you can control such as the way you choose to react to problems.
Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.”
When facing major challenges, try to look at them as opportunities for personal growth. If
your own poor choices contributed to a stressful situation, reflect on them and learn from
your mistakes.
Share your feelings. Talk to a trusted friend or make an appointment with a therapist.
Expressing what you’re going through can be very cathartic, even if there’s nothing you
can do to alter the stressful situation.
Learn to forgive. Accept the fact that we live in an imperfect world and that people
make mistakes. Let go of anger and resentments. Free yourself from negative energy by
forgiving and moving on.
Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own
needs. Nurturing yourself is a necessity, not a luxury.
Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t
allow other obligations to encroach. This is your time to take a break from all
responsibilities and recharge your batteries.
Connect with others. Spend time with positive people who enhance your life. A strong
support system will buffer you from the negative effects of stress.
Do something you enjoy every day. Make time for leisure activities that bring you joy,
whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself. The act of
laughing helps your body fight stress in a number of ways.
You can control your stress levels with relaxation techniques that evoke the body’s relaxation
response, a state of restfulness that is the opposite of the stress response. Regularly practicing
these techniques will build your physical and emotional resilience, heal your body, and boost
your overall feelings of joy and equanimity.
Exercise regularly. Physical activity plays a key role in reducing and preventing the
effects of stress. Make time for at least 30 minutes of exercise, three times per week.
Nothing beats aerobic exercise for releasing pent-up stress and tension.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be
mindful of what you eat. Start your day right with breakfast, and keep your energy up and
your mind clear with balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end
in with a crash in mood and energy. By reducing the amount of coffee, soft drinks,
chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may
provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask
the issue at hand; deal with problems head on and with a clear mind.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired
will increase your stress because it may cause you to think irrationally.
Related Articles
Understanding Stress
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Improving Emotional Health: Strategies and Tips for Good Mental Health
Preventing Burnout: Signs, Symptoms, Causes, and Coping Strategies
Stress at Work: How to Reduce and Manage Workplace and Job Stress
How to Stop Worrying: Self-Help Strategies for Anxiety Relief
Managing Stress: A Guide for College Students – Offers a total wellness lifestyle plan for
managing, reducing, and coping with stress. (University Health Center, University of Georgia)
Stress Management: How Do You React During Stressful Situations? – Evaluate the way you
react to stress and learn how to transform your negative responses. (Mayo Clinic)
Stress Management for Parents – Stress management suggestions for stressed-out parents,
including fifty-two proven stress reducers. (Child Development Institute)
The Road to Resilience (PDF) – Learn how to increase your resilience, the trait that allows you
to bounce back from adversity and stress. (American Psychological Association)
Stress management strategies
Assert Yourself – Self-help modules designed to help you reduce stress, depression, and anxiety
by improving your assertiveness. (Centre for Clinical Interventions)
Put Off Procrastinating – Work your way through a self-help series on how to stop
procrastination problems. (Centre for Clinical Interventions)
What Are Some Specific Stress Reduction Methods? – Simple stress reduction suggestions,
including diet, exercise, and cognitive-behavioral techniques. (University of Maryland Medical
Center)
Exercise Fuels the Brain's Stress Buffers – Explains how regular exercise helps reduce and
manage stress levels. (American Psychological Association)
Strategies for Coping with Stress – Offers twenty-four tips for reducing and coping with stress
(Texas Woman’s University)
Melinda Smith, M.A., Ellen Jaffe-Gill, M.A., and Robert Segal, M.A contributed to this
article. Last modified on: December 2008.
What complicates this is that intuitively we all feel that we know what stress is, as it is
something we have all experienced. A definition should therefore be obvious…except that it is
not.
Definitions
Hans Selye was one of the founding fathers of stress research. His view in 1956 was that “stress
is not necessarily something bad – it all depends on how you take it. The stress of exhilarating,
creative successful work is beneficial, while that of failure, humiliation or infection is
detrimental.” Selye believed that the biochemical effects of stress would be experienced
irrespective of whether the situation was positive or negative.
Since then, a great deal of further research has been conducted, and ideas have moved on. Stress
is now viewed as a "bad thing", with a range of harmful biochemical and long-term effects.
These effects have rarely been observed in positive situations.
The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is that
stress is a condition or feeling experienced when a person perceives that “demands exceed
the personal and social resources the individual is able to mobilize.” In short, it's what we
feel when we think we've lost control of events.
This is the main definition used by this section of Mind Tools, although we also recognize that
there is an intertwined instinctive stress response to unexpected events. The stress response
inside us is therefore part instinct and part to do with the way we think.
Fight-or-Flight
Some of the early research on stress (conducted by Walter Cannon in 1932) established the
existence of the well-known “fight-or-flight” response. His work showed that when an organism
experiences a shock or perceives a threat, it quickly releases hormones that help it to survive.
In humans, as in other animals, these hormones help us to run faster and fight harder. They
increase heart rate and blood pressure, delivering more oxygen and blood sugar to power
important muscles. They increase sweating in an effort to cool these muscles, and help them stay
efficient. They divert blood away from the skin to the core of our bodies, reducing blood loss if
we are damaged. As well as this, these hormones focus our attention on the threat, to the
exclusion of everything else. All of this significantly improves our ability to survive life-
threatening events.
Not only life-threatening events trigger this reaction: We experience it almost any time we come
across something unexpected or something that frustrates our goals. When the threat is small, our
response is small and we often do not notice it among the many other distractions of a stressful
situation.
Unfortunately, this mobilization of the body for survival also has negative consequences. In this
state, we are excitable, anxious, jumpy and irritable. This actually reduces our ability to work
effectively with other people. With trembling and a pounding heart, we can find it difficult to
execute precise, controlled skills. The intensity of our focus on survival interferes with our
ability to make fine judgments by drawing information from many sources. We find ourselves
more accident-prone and less able to make good decisions.
There are very few situations in modern working life where this response is useful. Most
situations benefit from a calm, rational, controlled and socially sensitive approach.
In the short term, we need to keep this fight-or-flight response under control to be effective in
our jobs. In the long term we need to keep it under control to avoid problems of poor health and
burnout.
Managing Stress
There are very many proven skills that we can use to manage stress. These help us to remain
calm and effective in high pressure situations, and help us avoid the problems of long term stress.
In the rest of this section of Mind Tools, we look at some important techniques in each of these
three groups.
Keeping a Stress Diary or carrying out the Burnout Self-Test will help you to identify your
current levels of stress, so you can decide what action, if any, you need to take. Job Analysis and
Performance Planning will help you to get on top of your workload. While the emotionally-
oriented skills of Imagery, Physical Techniques and Rational Positive Thinking will help you
change the way you see apparently stressful situations. Finally, the article on Anger Management
will help you to channel your feelings into performance.
This is a much-abridged excerpt from the ‘Understanding Stress and Stress Management’
module of the Mind Tools Stress Management Masterclass. As well as covering this material in
more detail, it also discusses:
These sections give you a deeper understanding of stress, helping you to develop your own stress
management strategies for handling unique circumstances. Click here to find out more about the
Stress Management Masterclass and here to visit the Stress.MindTools.Com site, which has
many more articles on stress management.
The first of these articles shows you how to keep a stress diary - an important technique for
understanding the most important sources of stress in your life. To read this, click 'Next article'
below. Other relevant destinations are shown in the "Where to go from here" list underneath.
Warning: Stress can cause severe health problems and, in extreme cases, can cause death.
While these stress management techniques have been shown to have a positive effect on reducing
stress, they are for guidance only, and readers should take the advice of suitably qualified health
professionals if they have any concerns over stress-related illnesses or if stress is causing
significant or persistent unhappiness. Health professionals should also be consulted before any
major change in diet or levels of exercise.
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http://www.stressfocus.com/stress_focus_article/physiological-stress-effects.htm
Stress is a natural function of the body, but understanding the different types of stress, such as distress
and eustress, helps you to better understand how to deal with the stress you find in your life.
Types of Stress
So, what are the major types of stress? While there are many subcategories of stress that are being
treated today, the major types of stress can be broken down into four different categories: Eustress,
Hyperstress, Hypostress, and Distress.
Eustress
Eustress is one of the helpful types of stress. What is the definition for eustress? It is the type of stress
you experience right before you have the need to exert physical force. Eustress prepares the muscles,
heart, and mind for the strength needed for whatever is about to occur.
Eustress can also apply to creative endeavors. When a person needs to have some extra energy or
creativity, eustress kicks in to bring them the inspiration they need. An athlete will experience the
strength that comes form eustress right before they play a big game or enter a big competition. Because
of the eustress, they immediately receive the strength that they need to perform.
When the body enters the fight or flight response, it will experience eustress. The eustress prepares the
body to fight with or flee from an imposing danger. This type of stress will cause the blood to pump to
the major muscle groups, and will increase the heart rate and blood pressure to increase. If the event or
danger passes, the body will eventually return to its normal state.
Distress
Distress is one of the negative types of stress. This is one of the types of stress that the mind and body
undergoes when the normal routine is constantly adjusted and altered. The mind is not comfortable
with this routine, and craves the familiarity of a common routine. There are actually two types of
distress: acute stress and chronic stress.
Acute Stress
Acute stress is the type of stress that comes immediately with a change of routine. It is an intense type
of stress, but it passes quickly. Acute stress is the body's way of getting a person to stand up and take
inventory of what is going on, to make sure that everything is OK
Chronic Stress
Chronic stress will occur if there is a constant change of routine for week after week. Chronic stress
affects the body for a long period of time. This is the type of stress experienced by someone who
constantly faces moves or job changes.
Related Articles
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Post Traumatic Stress Disorder: Has the Past Come Back to Haunt You?
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Stress Can Have Positive Effects - Can You Believe it?
We can define stress as a normal physiological response of the body to situations or stimulus which are
perceived as 'dangerous' to the body. Stress can affect anyone and everyone at some point of time in
their life. When it occurs frequently it affects health - both physical and mental.
Understanding Stress
Human body is a complex organization of various tissues and each Thesystem of it should function
properly and in a coordinated way. Moreover it has to function within the physiological limits which are
very restricted and narrow (see Table: 1).Technically this team work is called 'Milieu Interior or Internal
Homeostasis'.
Table 1: Physiological range of certain blood parameters
Analysis Reference Range
1. pH 7.36 - 7.45
The normal physiological range of a few blood parameters is given above. It is just to show how narrow
the physiological limits are. The body has to function within this narrow limits maintaining Internal
Homeostasis.
The human body is exposed everyday to different person, species, situations and stimuli. Some of the
exposures are rewarding and certain others are hazardous. If the exposure is hazardous then the body
prepares itself to face the situation - the reason being its 'Internal Homeostasis'and hence its normal
functioning should not be affected. This response is called the Fight or Flight response. This response is
to make persons cope with the situation successfully.
Physiology of Stress
When a person is exposed to a 'dangerous' situation his body gets ready to face it. It needs more energy
for that. The extra energy is got by the 'Fight or Flight' response. The initial step is taken by the
Hypothalamus of the brain which secretes Adrenocorticotrophic releasing Hormone ARH). ARH
stimulates the adjacent pituitary gland to secrete Adrenocorticotrophic hormone (ACTH). This in turn
stimulates the adrenal glands which are situated on the kidneys to secrete Adrenaline and Cortisol.
Now these two hormones work together to see that the body gets more energy by providing more
oxygen and glucose. For these things to occur, the following adjustments are done.
So at the end of the response, the body is well geared up and it tackles the situation. To put it in a nut
shell -"The mind feels the danger and the body tackles it. These actions are coordinated by hormones".
Once the trigger is gone the hormonal levels drops and the body returns to normal. But if this happens
repeatedly, then all the hormonal levels are persistently high not allowing the body to come back to
normal .The body keeps experiencing the above mentioned 'adjustments'. Soon the hormonal and
energy stores get exhausted. The vital link between the mind and the body is lost and the person suffers.
The mind gets disturbed by the fact that the threat is there. But the body is too tired to handle it. The
coordination between the two is disturbed.
Causes of Stress
Stress is a normal physiological phenomenon. So 'Undue or Unrelieved Stress' is the right term when we
discuss about the pathological aspects of stress. 'Undue or Unrelieved Stress' can occur in any person in
whom the normal 'Fight or Flight' response is overdone. It can occur as a short term response, delayed
response or a prolonged response.
Hunger
A narrow miss of an accident
A competitive exam
A job interview
A short lived illness
Delayed Response
This is a separate entity. It is also called 'Post traumatic stress disorder'. It is caused by exceptionally
stressful conditions in which the person feels helpless, like
Natural calamities
War
Rape
Death of beloved ones
Workplace stress
Stress at home
Financial stress
What are the functional adjustments which are responsible for the short term effects of stress?
What are the symptoms of post Traumatic Stress Disorder?
Will misunderstanding with the spouse result in stress?
Stress is a normal physiological response of the body to hostile environment. The effects of stress affect
not only man, but also animals. Stress can affect children, adolescents and adults. Though the stress
factor may be different in different age groups, the outcome is more or less the same. The effects of
stress on the body can be categorized into short term and long term effects irrespective of the age
groups. When the trigger is repetitive, prolonged or unanticipated, then it becomes pathological. The
immediate, transient or the short term effects are the normal physiological responses whereas the
delayed, persisting or the long term effects of stress are the pathological responses.
These functional adjustments responsible for the stress effects on the body, manifest themselves with
an array of signs and symptoms which include
Palpitation
Chest pain
frozen shoulder
Cold clammy skin with gooseflesh
Flushing and feeling of warmth
Breathlessness
Dry mouth with difficulty in speaking and swallowing
Abdominal discomfort
Aggravation of Peptic Ulcer
Loose stools
Increased blood glucose levels.
Headache, back ache and neck pain
Depletion of energy stores
Flare up of diseases like eczema, psoriasis, arthritis
Difficulty in concentrating
Memory disturbances
Sleeplessness
Decreased sexual drive
Loss of appetite
Anxiety
Depression
Outbursts of anger
We can take the example of a guy appearing for a competitive exam for a job. When he has to study a
lot, if he is not able to cover all the topics or if he finds the topics very tough, then preparation for the
exams acts as a trigger for stress. The affected person undergoes either some or all of the above
mentioned symptoms with their severity based on his susceptibility.
If he is able to complete all the topics and if he is able to understand what he studies, then the trigger is
gone and he is relieved of the physical effects stress and his body returns to normal state.
Even when the stress factor is absent some of these physical and physiological effects of stress persist
unless steps are taken to treat them.
Let us take the same example. If the person fails in the exam, he loses the opportunity of getting a job
and a financial security. The stress factor persists as he is jobless and has financial insecurity. He gets
affected by the above mentioned symptoms. Even if he learns to live without a job some of the above
mentioned conditions like substance abuse may persist.
Psychological numbing
Amnesia of certain aspects of the stressful event
Inability to experience pleasure
Isolation
Reduced interest in activities
Sleeplessness
Agitation
What are the possible dangers that will occur if stress is not relieved?
Learn more on symptoms of stress
Will long term stress result in heart attack?
Stress is a normal physiological response of the body to a hostile environment and symptoms of stress
are manifestations of this response. The body tries to overcome stress by certain physiological
adjustments .If the body succeeds, then after sometime the physiological adjustments and the stress
symptoms revert back to normal. If it fails the physiological adjustments and the stress symptoms
persists. It is this persistence of the response that matters. The affected person may develop physical,
physiological or psychological problems. He may not be able to lead a normal life.
Stress can affect anyone from children to adolescents to adults. Women are affected twice more than
men. Studies show that stress is responsible for 70% visits to doctors and is the reason for 85% of the
serious illnesses.
Stress if not relieved, may change the person's life from good to bad, bad to worse, worse to worst. If
stress is in the house, it will affect the relationship with spouse and other family members. If it is in the
educational institution, it will affect the studies. If it is in the work place, it will affect the performance.
So stress, no matter what age group it affects, no matter where it affects, should be tackled, so that the
person can lead a normal and productive life.
Tips for Reducing Stress and Anxiety Symptoms
The signs and symptoms of stress are manifestations of the functional adjustments that happen in the
body. It varies with the type of stress whether it is acute, chronic or delayed. The functional changes are
physiological changes and are the reasons for signs and stress physical symptoms to be manifested. The
changes that occur are
The above mentioned functional changes manifest both stress physical symptoms and stress
psychological symptoms.
It is recommended that if you are experiencing signs of stress you should visit a doctor for a thorough
examination as soon as possible. Same day appointments are available from private doctors in London.
The persons who survive the calamities or who witness those events get affected and start manifesting
the syndrome after a couple of months. The susceptibility and severity of affliction depends on the
following criteria.
Whenever a person perceives an event as a dangerous one, the normal response would be Fight or
flight. But when the stress of the event is very severe or the situation is such a one that could not be
overcome or avoided it results in post traumatic stress disorder. If the person has a high anxiety trait,
the manifestation will be earlier and more severe.
About 1% of adults suffer post traumatic stress disorder. Similar statistics are not available for children
and adolescents.
Effects of PTSD
Many psychopathological conditions affecting adults and adolescents which were initially thought to be
results of internal conflicts are now found to be due to a past stressful trauma. More researches are
being done in this field.
The manifestations of the disorder are seen after a couple of months. The impact of the event is so
much that the person who is affected, tries to avoid any stimuli reminding him of that past stressful
event. In spite of it, if the person experiences the stimuli, the manifestations become more severe, with
more anxiety and more arousal.
An affected person gets repeated recollection of the stressful event as Flashbacks or dreams. The person
re-experiences the original trauma and gets affected both physiologically and psychologically and tries
to avoid such stimuli. Repeated Re-experiences cause a behavioral change in the person. The changes
could be
Psychological numbing
Amnesia of certain aspects of the stressful event
Inability to experience pleasure
Isolation
Reduced interest in activities
Sleeplessness
Agitation
Head aches
Stomach upset
Chest pain
Breathing difficulties
Giddiness
Memory disturbances
Alteration in the response to fear
Depression
Sleeplessness
Anxiety disorders like phobias
Poor self esteem
Substance abuse
Anti social behavior
Milieu Interior
Living things especially humans are wonderful creations of god. Human body is a complex organization
of various systems which function hand in hand. All the functions are done only if the interior
environment of the body is optimal. The internal environment includes the chemical substances and the
pH, both inside and outside the cells. The optimal range is very narrow (Table1) and the body strive very
hard to keep everything within these narrow physiological stress limits. This is called 'Milieu Interior or
Internal Homeostasis'.
1. pH 7.36 - 7.45
If the internal homeostasis is disturbed, then certain compensatory adjustments take place. The
disturbing factor could be an infectious disease, a non infectious disease or simply any stress. If the
disturbing factor is stress, then the body secretes certain stress hormones to tackle the situation with a
response called the Fight or the flight response.
There are also positive ways to relieve stress that allow you to help cope with your bad stress. One of
the best examples of positive stress is the fight or flight response that one receives in threatening
situations. This response may even be triggered in our body during illnesses or traumas like bites and
scrapes. This type of stress response in our body helps provide a defense again infection. To understand
the negative and positive effects of stress you should first learn about the four different types of stress.
Types of Stress
Our lives can be impacted by four different types of stress. Each of these can be both positive and
negative stress. The first of these is eustress which is the type of positive stress. It is this type of stress
that helps an individual feel motivated to finish a project or get a creative mindset to complete a task.
You will typically feel this form of stress when you want a exciting movie, run or ride a theme park ride.
Next is distress which is a bad form of stress. This is what individuals feel when they are frustrated,
fearful or have unresolved anger. When too much of this stress is present it results in anxiety and
mental suffering. Then there is under-stress which is what happens when individuals don't have enough
positive stress and this can actually lead to other problems. Boredom and hopelessness are two effects
of this stress and as a result people can be less motivated to be creative.
The final type of stress is over-stress. This is what an individual feels after pushing themselves too hard
for an upcoming deadline. This is when people don't have the time to sit back and think creatively and
most of the focus is only on dealing with immediate issues. So what then are the characteristics of
positive stress?
Many discoveries and creative solutions that an individual comes up with will be the result of positive
stress. Positive stress can even help a person to take up a new job, change their schedule, leave during a
threatening or dangerous situation and make necessary lifestyle changes. Basically the positive stress is
something that is products, good and useful. So what exactly is the difference between positive and
negative stress?
Which are the three components of yoga that are used for stress relief?
Find out how lifestyle changes and stress relief is related
Will drinking plenty of water helps in overcoming stress?
Stress can affect anyone and everyone at some point of time in their life. Stress is believed to trigger
70% of visits to doctors, and 85% of serious illnesses. Natural stress management techniques provide a
desired relief in these patients. These natural stress reliefs are said to be devoid of dreadful side effects.
Stress occurs when the normal "Fight or Flight" phenomenon of our endocrine system occurs more
frequently. This phenomenon causes a few reversible changes in our body like increased heart rate,
increased blood pressure, increased metabolism and energy release, muscle tension etc.
Stress can affect your health, your work performance, your social life and your relationship with your
family members. There is no escape from stress. One must learn how to handle it. There is no single
remedy for stress relief. Though there is a long list of drugs to handle stress the list of their side effects is
equally long. So everyone is on the look out for natural stress relief techniques which are very effective
and at the same time don't have many side effects. Click here to see some natural stress relief products,
or read on to learn how you can relieve stress through various techniques..
Natural Techniques
Natural stress reduction techniques can be categorized under the following headings.
Exercise
Yoga
Meditation
Tai Chi
Reiki
Herbs
Dietary adjustments
Life style changes
Exercise
Exercise and diet are simplest of the remedies for stress. Exercise helps in relieving the stress in the
following ways.
Deep breathing itself is a good exercise. It helps the body in getting more oxygen and eliminates the
unwanted carbon dioxide.
Yoga
Stressed individuals have great amount of tension in their bodies. Yoga an ancient Indian practice helps
in releasing this tension and aiding in deep breathing which provides more oxygen and eliminates the
toxic carbon dioxide. Three components of Yoga are used for stress relief. They are the asanas,
pranayamas and meditation. Meditation can be done separately also for stress relief.
Yogic postures (Asana) : The corpses pose (Savasana), the crocodile pose (Makarasana) and the child's
pose (Bal asana) are relaxation postures which help in dealing with stress.
Yogic Breathing (Pranayama): One form of Pranayama is Nadi shodhanam in which alternate nostril
breathing is done. Pranayama should always be done in a suitable posture or asana in which the lung
capacity is the highest and the muscle tension is lowest. It should always be done with the help of a
teacher. It should be always done with empty stomach and one should never do it till exhaustion.
Meditation
Two methods need mention a) Meditation that needs focusing and b) Meditation that does not need
focusing.
Meditation that needs focusing : The affected person focuses on any object or image or sound or any
thoughts. It takes the mind away from the source of stress and provides stress relief.
Meditation that does not need focusing : Transcendental meditation is one form of meditation that
does not need focusing. It is done by sitting comfortably with the eyes closed. During the process the
fluctuating mind gradually becomes still and attains a state of "Restful alertness". It is done for about 20
minutes everyday in the morning and evening.
Reiki
Reiki is a Japanese art of healing.Rei means "free passage" and ki means "universal energy" It involves
transfer of energy from a practitioner to the patient to increase the body's natural ability to heal itself
through the balance of energy. Reiki incorporates of most of the other alternate therapies like spiritual
therapy, meditation, aroma therapy etc. The hands are the tools of healing in Reiki.The position in which
the hands are placed important. Reiki can be done through clothing. But most prefer no barrier to the
therapy. Reiki practitioners impart energy through a particular pattern. This induces deep relaxation,
detoxifies the body and provides new vitality.
Tai chi
Tai chi or Tai chi chuan is a Chinese martial art meant for health and longevity and how to deal with
stress. It is gaining popularity because of its active role in reducing stress. Tai chi means 'Supreme
ultimate boxing 'or 'Boundless fist'. The basic principle involves leverage of the joints through co-
ordination of relaxation rather than increased muscle tension. This improves the internal circulation and
it is believed that over a period of time it reverses the physical effects of stress.
Herbs
Herbal treatment always has a significant chunk of followers. In the treatment of stress Kava Kava is the
latest in the list while Valerian is the oldest. The list includes:
1. Kava Kava: It is a herb of Indonesian and Polynesian islands which is used to relieve stress,
anxiety, sleeplessness.
2. Valerian: It is similar to diazepam, the sleeping pill .It relaxes nervous system and helps in good
sleep.
3. Passion flower: The flavinoids in it acts as a sedative and anti oxidants and relieves stress and
anxiety.
4. St John's Wort: It inhibits the enzyme mono amino oxidase and helps in relieving stress.
5. Scullcap: It acts on the nervous system and stabilizes the mood.
6. Hops: Its tranquilizing properties are useful in the treatment of sleeplessness and irritability.
7. Catnip: It helps in calming the nervous system and treating the digestion problems.
8. Chamomile: Used as immunostimulant, tranquilizer and helps in digestion.
9. Rhodiola: It regulates the heart beat. It controls the irregular heart beat.
10. Bach Rescue remedy: The formula was found by Dr.Edward Bach in 1920's.It contains a
combination of 5 flower essences for relieving stress and reducing fear and tension.
Hypnosis
Hypnosis as a relief method for stress has gained considerable credibility in recent years.
Hypnosis for anxiety and stress is clinically proven and is an effective long term solution for
stress related conditions.
Stress is the leading health disorder in United States. Various stress reduction techniques are practiced
to reduce stress. Some of the very old principles which were forgotten for years are being revived and
followed. Researches done so far prove the effectiveness of these techniques in stress reduction.
Yoga
Meditation
Aromatherapy
Hydrotherapy
Deep breathing
Biofeedback
Progressive muscle relaxation
Music Therapy
Yoga
Yoga is a 5000 year old Indian concept for the relaxation of body and mind. Yoga means Union or
Harmony. Though the classical Yoga has 8 components, only 3 are used in the stress reduction. They are
Postures or asanas
Asanas can be considered science of body physics. Wrong and bad postures causes stress in the body by
inhibiting the flow of energy and by accumulating toxic products inside. All kinds of body aches are said
to be due to bad posturing and the subsequent accumulation of toxic products in the body. By
performing yogic postures there is a free flow of energy in and out of the body which helps in the proper
functioning of the body and the subsequent relief of muscle tension. Among the different asanas the
following are very popular.
Pranayama
Prana' means life and 'ayama' means control. By doing pranayama, the person takes control over his
breathing. There are different types of pranayama. The most popular and the simplest one is the 'Nadi
shodhanam'. It means channel purification. According to Yoga there are 14 nadis or channels and prana
or lives flow through them.In this technique the person holds his nose with his right thumb and ring
finger and breathes through the two nostrils alternatively by releasing the pressure of the thumb and
the ring finger alternatively. The technique of using the hands by assuming different postures is called
mudra. (Different mudras are used for other purposes like meditation also).
Meditation
The third component is meditation.
Take the guidance of an able teacher during the initial few days
Select a proper posture or asanas. Among the numerous asanas, the Makharasana or the
crocodile posture, the bal asana or the child's posture or the Sav asana or the corpse posture are
quite popular. By these asanas the different endocrine glands are put into alert.
Do pranayama. In Nadhi Shodhanam , one of the popular methods deep breaths are taken by
holding the nose with the right thumb and ring finger and releasing the pressure alternatively.
This helps in free flow of energy in and out of the body.
With proper posturing and pranayama, the body gets ready for the next step, the meditation. By
meditating the mind loses focus of the stress inducing factor and there is relaxation of mind.
Meditation
Though meditation means Contemplating or focusing, there are types in which it is not required.
By doing this the person's mind focuses on a particular object and thus gets rid of all the thoughts and
worries. The mind focus gets shifted away the stress inducer and this gives a feeling of relief.
Meditation that does not need focusing
Transcendental Meditation
This is a unique meditation technique first described by Maharishi Mahesh Yogi. It is unique in the sense
that there is no need for concentrating or focusing on any object. The term 'transcendent' means 'going
beyond' or 'crossing all limits. With this meditation, a person is able to go deeper in to his mind crossing
all boundaries and attain a state of mental relaxation. The meditation is done twice a day for about 20
minutes by sitting in a comfortable position with eyes closed and chanting mantras. By performing
transcendental meditation, the mind progresses through three levels of relaxation starting from
Restful alertness
Deep relaxation
Transcendental consciousness in which the mind has crossed all mental activities.
Sit comfortably
Close your eyes
Chant mantras ( for e.g. OM)
Take deep breaths
Do this for 30 minutes twice a day
Deep breathing
This method is based on the concept that the ill effects of stress are due to retention of toxins like
carbon dioxide and lactate and in adequate oxygen to provide energy. The amount of air entering and
leaving the respiratory tract during each breath is 500 ml. By deep breathing this is increased to 1500
ml. This helps in more oxygen entering in and carbon dioxide going out. The steps of deep breathing are
The word stress is derived from the Latin word "stringi", which means, "to be drawn tight".
Stress can be defined as follows:
Definition of Stress : 1
In medical terms stress is described as, "a physical or psychological stimulus that can produce
mental tension or physiological reactions that may lead to illness." When you are under stress,
your adrenal gland releases corticosteroids, which are converted to cortisol in the blood stream.
Cortisol have an immune suppressive effect in your body.
Another Definition of Stress
According to Richard S Lazarus, stress is a feeling experienced when a person thinks that "the
demands exceed the personal and social resources the individual is able to mobilize."
Your body tries to adjust to different circumstances or continually changing environment around
you. In this process, the body is put to extra work resulting in "wear and tear". In other words,
your body is stressed. Stress disturbs the body's normal way of functioning.
Most of us experience stress at one time or another. Without stress, there would be no life.
However, excessive or prolonged stress can be harmful. Stress is unique and personal. A
situation may be stressful for someone but the same situation may be challenging for others. For
example, arranging a world level symposium may be challenging for one person but stressful to
another. Some persons have habit of worrying unnecessarily.
Stress is not always necessarily harmful. Hans Selye said in 1956, "stress is not necessarily
something bad – it all depends on how you take it. The stress of exhilarating, creative successful
work is beneficial, while that of failure, humiliation or infection is detrimental." Stress can be
therefore negative, positive or neutral. Passing in an examination can be just stressful as failing.
Sometime we know in advance that doing a certain thing will be stressful, but we are willing to
doing that. For example, while planning a vacation to a hill station you know that it would be
stressful at certain times. But you are willing to face those challenges.
People often work well under certain stress leading to increased productivity. Many times you do
not know in advance and the stress periods may be sudden. The situation may not be under your
control. Too much stress is harmful. You should know your level of stress that allows you to
perform optimally in your life.
Types of Stress
Three types of stress may be distinguished:
1. Acute stress
Acute stress is usually for short time and may be due to work pressure, meeting deadlines
pressure or minor accident, over exertion, increased physical activity, searching
something but you misplaced it, or similar things.
Symptoms of this type of tension are headaches, back pain, stomach problems, rapid
heartbeat, muscle aches or body pain.
2. Acute Stress
Acute stress is common in people who take too many responsibilities and are overloaded
or overworked, disorganized, always in a hurry and never in time. These people are
generally in positions of importance at their workplace and stressful lifestyle is inherent
in them.
Symptoms of this type of stress are prolonged tension headaches, hypertension,
migraines, chest pain and heart disease .
3. Chronic Stress
This type of stress is the most serious of all the 3 stress types. Chronic stress is a
prolonged stress that exists for weeks, months, or even years. This stress is due to
poverty, broken or stressed families and marriages, chronic illness and successive failures
in life. People suffering from this type of stress get used to it and may even not realize
that they are under chronic stress. It is very harmful to their health.
Causes of Stress
Whenever our body feels something not favorable, then it tries to defend itself. If this situation
continues for a long time, then our body is working overtime.
There are several causes of stress. For example, you are under stress when you are worried about
something, worried about your children, worried about the illness of your father, worried about
your job security, or worried about your loans or similar things.
You may be under stress due to several causes. Look at the following causes of stress.
John Groberg writes on a wide variety of topics related to personal and spiritual growth. His
slogan is Grow. By Choice™. His articles draw out principles of personal and spiritual growth
common to the world's ancient wisdom and spiritual texts as well as many of the great
philosophers, poets, and writers of ancient and modern times. These principles are then put to the
test in his own life with an emphasis on simple, sustainable practices we can apply in our daily
lives to more effectively deal with the stresses and struggles of modern life and to more fully
realize the benefits of deliberate growth. John developed a model called the Divine-Align-Shine
model as a way of visually organizing the principles, practices and the overall process of
personal and spiritual growth. His writings are cataloged and organized on his website,
http://johngroberg.com where contact information is available.
Although there are many reasons why we get stressed, two of the biggest emotions contributing
are frustration and being over anxious.
Frustration happens when we think of irritating thoughts of the present moment. This can be
anything from not being able to solve a problem or not being able to get what you want
currently.
Anxiety comes from worrying about the future. This can be anything from feeling like you can't
finish a task in the expected time that's coming up or constantly worrying about something bad
that's going to happen.
Have you ever been really, really stressed? You'll often find that you are half-frustrated, and
half-anxious.
For example, you have a 20 page essay due in one week that was assigned 3 months ago. You
haven't started and you don't know how to start (I'm sure we can all relate to this from college).
First of all, you're frustrated because you don't know where to begin.
Second of all, you're anxious because you don't know if you will finish on time and may suffer
the consequences.
These things have been helpful to me for relieving stress (long term).
Exercise
Exercising always helps me relieve stress mainly because I'm not focused on the problem at the
moment. By exercising, you are allowing more oxygen to flow through your body. This does two
things. One - it helps you think more clearly. Two - it gives you more energy. Both these things
are vital to relieving stress.
Eating Healthy
Studies have shown that if you eat junk food, or foods that rip all contents of nutrition out, it will
deeply affect your feelings and emotions. Instead of cramming your system down with soda,
coffee, cheeseburger, fries, candy and the like, begin feeding yourself more fruits and vegetables.
Better nutrition equals less stress.
If you see a positive in every negative situation, you will have a hard time being stressed out.
Whatever you tell your mind, it will carrying out that message. The more you can train your
mind to stay positive in negative moments, the more positive you will become. This will help
your body function a lot more smoother in pressure times.
Remember, to stay more stress-free, focus on a peace of mind in the present moment rather
than over expect yourself to be perfect for the future.
When I used to do therapy I often would point out to clients that one of the big problems they
were facing was that a bunch of issues in their lives had gummed together to make this big blob
from which they could not get a clear picture of what was happening and what was needed.
Everything had melted together. Our job, I would say, was to pull the strands out and separate
them so that we could have a clear vision of what was really happening. In other words I was
telling the clients they needed to clear their mind.
You've probably heard the phrase, "I can't think straight." That's a refection of a cluttered mind.
Sometimes it isn't that we have many issues. There might be just one issue but many facets to
that issue. Perhaps we start catastrophizing about something that has happened, seeing bad things
cascading out of a single event. Perhaps we start attacking ourselves because we should be
handling a situation better and we think of other ways we have failed, etc. Sometimes it feels like
there are too many choices. We start second guessing ourselves, playing the "what if" game or, if
we are looking back, the "if only" game.
We can actually paralyze ourselves, afraid of making the wrong decision. When our self esteem
is low we become very dependent on the approval and praise of others. We can become
desperate to gain this approval. That very feeling of desperation clouds our mind. Most people
would agree that taking drugs clouds the mind. You don't function as well doing physical
demands as you would not being under the influence. When we're constantly needy, or desperate,
or angry or scared it is like being under the influence of a drug. The drugs cloud the mind which
makes it difficult to get off of the drugs. When you're desperate, the desperation clouds the mind
which makes it tough to stop being desperate.
In some ways there are no easy answers to this situation. Psychological therapies have been
developed just to deal with this issue. However one can also make the case that clearing your
mind is not as hard as we make it. Perhaps the issue should be framed as one in which we quit
cluttering our mind. In other words desperation isn't something from the outside but rather
something we are creating ourselves and placing it in our minds and spirits. We need to break
our patterns; our thinking patterns, our emotional patterns, and our behavior patterns. We need to
focus on what matters to us, what our strengths are, what our resources are - including people,
what we can do for others, and what we need to stop doing. Being angry or scared or frustrated
isn't evil. But staying there is destructive.
We need to construct pictures in our mind that allow us to take control of our lives and clear our
minds. When I hear the phrase, "So and so is driving me crazy," I always respond, "Why is he
driving you anywhere? It's your car! Take back your keys." I like the image. I'm not saying it's
always easy but it's a clear picture - something that is doable.
In the construct of clearing your mind less is better. Get priorities straight. Get timelines straight.
If you start thinking such and such could happen, figure out when. How much time do you have?
Are there other things you can focus on between now and that future time that might change the
outcome. Every morning, if you are serious about clearing your mind, start off the day with the
question, "What can I do to make today a good day." That isn't, "What has to happen to me to
make it a good day." It's, "What can I do. What one thing can I do?" That clears the mind. I can
do something. I don't have to do twenty things just one.
I have a BA in Music (I am a jazz pianist) an MA in Mass Communication and a M.Ed and PhD
in Counseling/Psychology. I have worked for over 30 years with people in tough situations
ranging from high pressure jobs to terminal illnesses. I have worked in substance abuse and with
people who have had children and other loved ones die. I have worked with people dealing with
cancer and AIDS and other chronic illnesses.
I have spoken across the country to people in business, health care and education. I have had six
books published and did a six part series for Public Television.
There are a variety of steps you can take to reduce both your overall stress levels and the stress
you find on the job and in the workplace. These include:
Fear of layoffs
Increased demands for overtime due to staff cutbacks
Pressure to perform to meet rising expectations but with no increase in job satisfaction
Pressure to work at optimum levels – all the time!
Taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your
mood, increase your energy, and make you feel like you’re back in the driver’s seat. Take things
one step at a time, and as you make more positive lifestyle choices, you’ll soon notice a
noticeable difference in your stress level, both at home at work.
Get moving
Aerobic exercise –perspiring -is an effective anti-anxiety treatment lifting mood, increasing
energy, sharpening focus and relaxing mind and body. For maximum stress relief, try to get at
least 30 minutes of hear pounding activity on most days but activity can be broken up into two or
three short segments.
Make food choices that keep you going and make you feel good
Eating small but frequent meals throughout the day maintains an even level of blood sugar in
your body. Low blood sugar makes you feel anxious and irritable. On the other hand, eating too
much can make you lethargic.
To learn more about food that have a calming effect, lift your mood and make you feel good, see
Tips for a Healthy Diet.
Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears off.
Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence.
Similarly, smoking when you're feeling stressed and overwhelmed may seem calming, but
nicotine is a powerful stimulant – leading to higher, not lower, levels of anxiety.
Stress and worry can cause insomnia. But lack of sleep also leaves you vulnerable to stress.
When you're sleep deprived, your ability to handle stress is compromised. When you're well-
rested, it's much easier to keep your emotional balance, a key factor in coping with job and
workplace stress.
Create a balanced schedule. Analyze your schedule, responsibilities, and daily tasks.
All work and no play is a recipe for burnout. Try to find a balance between work and
family life, social activities and solitary pursuits, daily responsibilities and downtime.
Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too
much into one day. All too often, we underestimate how long things will take. If you've
got too much on your plate, distinguish between the "shoulds" and the "musts." Drop
tasks that aren't truly necessary to the bottom of the list or eliminate them entirely.
Try to leave earlier in the morning. Even 10-15 minutes can make the difference
between frantically rushing to your desk and having time to ease into your day. Don’t add
to your stress levels by running late.
Plan regular breaks. Make sure to take short breaks throughout the day to sit back and
clear your mind. Also try to get away from your desk for lunch. Stepping away from
work to briefly relax and recharge will help you be more, not less, productive.
Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of
importance. Do the high-priority items first. If you have something particularly
unpleasant to do, get it over with early. The rest of your day will be more pleasant as a
result.
Break projects into small steps. If a large project seems overwhelming, make a step-by-
step plan. Focus on one manageable step at a time, rather than taking on everything at
once.
Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or
on the job. If other people can take care of the task, why not let them? Let go of the desire
to control or oversee every little step. You’ll be letting go of unnecessary stress in the
process.
Self-awareness – The ability to recognize your emotions and their impact while using
gut feelings to guide your decisions.
Self-management – The ability to control your emotions and behavior and adapt to
changing circumstances.
Social awareness – The ability to sense, understand, and react to other's emotions and
feel comfortable socially.
Relationship management – The ability to inspire, influence, and connect to others and
manage conflict.
The more emotional intelligence you have, the more stress you can avoid in the workplace.
Fortunately, emotional intelligence is not something we’re born with; it’s something we can
learn and develop.
To learn how to increase your emotional intelligence, read Five Key Skills for Raising Your
Emotional Intelligence.
The skill set that enables you to acquire these capabilities can be learned but requires the
development of emotional and nonverbal ways of communicating that include:
Learning to recognize your particular stress response and become familiar with sensual
cues that can rapidly calm and energize you.
Staying connected to your internal emotional experience so you can appropriately
manage your own emotions. Knowing what you are feeling will not only add to your self
confidence and improve your self control but enhance your understanding of others and
help you build more satisfying relationships.
Learning to recognize and effectively use the nonverbal cues that make up 95-98% of
your communication process including eye contact, facial expression, tone of voice,
posture , gesture and touch. Its not what you say but how you say it that impacts others –
for better or worse.
Developing the capacity to meet challenges with humor. There is no better stress buster
than a hardy laugh and nothing reduces stress quicker in the workplace than mutually
shared humor. But, if the laugh is at someone else’s expense, you may end up with more
rather than less stress.
Learning to navigate conflict by becoming a good listener and someone who can face
conflict fearlessly with the expectation that differences resolved will strengthen the
relationship.
Resist perfectionism. No project, situation, or decision is ever perfect, and you put
undue stress on yourself by trying to do everything perfectly. When you set unrealistic
goals for yourself or try to do too much, you’re setting yourself up to fall short. Do your
best, and you’ll do fine.
Clean up your act. If you’re always running late, set your clocks and watches fast and
give yourself extra time. If your desk is a mess, file and throw away the clutter; just
knowing where everything is saves time and cuts stress. Make to-do lists and cross off
items as you accomplish them. Plan your day and stick to the schedule — you’ll feel less
overwhelmed.
Flip your negative thinking. If you see the downside of every situation and interaction,
you’ll find yourself drained of energy and motivation. Try to think positively about your
work, avoid negative-thinking co-workers, and pat yourself on the back about small
accomplishments, even if no one else does.
Get time away. If you feel stress building, take a break. Walk away from the situation.
Take a stroll around the block, sit on a park bench, or spend a few minutes meditating.
Exercise does wonders for the psyche. But even just finding a quiet place and listening to
your iPod can reduce stress.
Talk it out. Sometimes the best stress-reducer is simply sharing your stress with
someone close to you. The act of talking it out – and getting support and empathy from
someone else – is often an excellent way of blowing off steam and reducing stress.
Cultivate allies at work. Just knowing you have one or more co-workers who are willing
to assist you in times of stress will reduce your stress level. Just remember to reciprocate
and help them when they are in need.
Find humor in the situation. When you – or the people around you – start taking things
too seriously, find a way to break through with laughter. Share a joke or funny story.
Improve communication
Share information with employees to reduce uncertainty about their jobs and futures.
Clearly define employees’ roles and responsibilities.
Make communication friendly and efficient, not mean-spirited or petty.
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STRESS … At Work – Highlights current knowledge about the causes of stress at work and
outlines steps that can be taken to prevent it. (National Institute for Occupational Safety and
Health)
Stress at Work (PDF) – Advisory booklet offers help and advice for anyone dealing with job and
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Workplace Stress – Describes the signs, causes, and effects of stress in general and on the job,
and how management and employees can deal with workplace stress. (Canadian Centre for
Occupational Health and Safety)
Stress in the Workplace: A Costly Epidemic – Delineates the causes and costs of workplace
stress and also includes ideas for coping with stress on the job. Includes warning signs of stress
(to the left of the article). (Fairleigh Dickinson University)
Stress Management – Document by England’s Chartered Management Institute covers job stress
management and quick stress reduction tips. (businessballs.com)
Managing Job Stress: 10 Strategies for Coping and Thriving at Work – From a career advice and
job-search site, describing stress management techniques for the workplace. (Quintessential
Careers)
Stress in the Workplace – Workplace stress from the employee’s point of view; gives
suggestions for gaining control over some aspects of one’s job. (American Psychological
Association)
Managing Job Stress – Readable, employee-centered site providing a wealth of strategies for
reducing workplace stress. (Portland Community College)
Workplace Stress and Your Health – Covers the dangers of work-related stress and what can you
do about it. (Web MD)
Reducing Stress in the Workplace – Presented from management’s point of view, this article
offers strategies for stress reduction that benefit employees and corporations alike. (The Institute
for Management Excellence)
Jeanne Segal, Ph.D., Laura Horwitz, Ellen Jaffe-Gill, M.A., Melinda Smith, M.A., and Robert
Segal, M.A., contributed to this article. Last modified: November 2008.