Thursday, February 2, 2017

Stress And Its Reduction

Stress results from stimuli such as overwork, anxiety, fear, worry, illness, injury or trauma. It also follows major life events such as job or marital changes, financial difficulties, the death of a family member and so on.

Stress frequently originates from your own reaction to a situation, rather than from the situation itself. You create most of your own stress, and you can also manage it.

When the mind perceives a stressful event, the body automatically begins the biological “fight or flight” stress response: releasing adrenaline, tensing muscles, boosting heart rate, constricting blood vessels, slowing the digestive system, causing “tunnel vision” and so on.

However, if stress continues or isn’t managed, it leads to pain, illness, injury, emotional problems, fatigue, and disruptive behavior, all of which inhibit your own effectiveness.

Without proper rest, exercise and nutrition to counteract these effects, the body continues producing the stress response until it is fatigued or exhausted. When you are fatigued, you have a limited attention span and little energy to function effectively.

Some common effects of fatigue include physical weakness, mental sluggishness, forgetfulness, restlessness, euphoria, slow reflexes and reaction time, and micro-sleeping (“nodding off” for a few seconds at a time).

When you experience fatigue, you can’t concentrate, causing you to easily lose situational awareness (SA) - the constant state of knowing what’s going on in your immediate environment, why it is happening and what is likely to happen next. Also, fatigue causes more stress from inattention to details, poor decision-making, and unintentional errors.

In addition to fatigue, dozens of other disorders result from stress. Stress affects the nervous system especially through the digestive and intestinal systems and the hormone-producing adrenal and thyroid glands. Stress can begin with simple headache, backache, and neck pain.

As the stress accumulates over time, you are susceptible to ailments like insomnia, irritability, dizziness, depression, high blood pressure, impotence, loss of appetite, cardiovascular conditions, colitis, digestive disorders, ulcers, hair loss, anxiety and nervous disorders, obsessive-compulsive behaviors, premenstrual and menstrual disorders, skin conditions, temporomandibular joint (jaw) pain and clicking, and weight loss or gain.

You should not ignore the root causes, symptoms, and effects of stress on your body, mind, and behavior. Managing stress and fatigue is important for maintaining good health. The following Affirmations can help us reduce the damaging effects of stress:

Affirmations to deal with being overwhelmed:

1. Today I am strong and healthy.

2. I choose carefully what goes onto my calendar. 

3. I release the need to dwell on bad feelings.

4. This too shall pass.

5. One task at a time is enough.

6. I draw on the support that surrounds me, in whatever form.

7. Peace and joy are filling my life.

8. I am doing the best I can.

9. I release the need for perfection.

10. I choose to be calm and centered, regardless of the situation.

11. I exude strength, grace and flexibility.

12. Today I allow time for self-care and rejuvenation.

13. I have faith that this will all work out.

14. I am living in grace.

15. The right decisions are coming to me easily now.

16. I don’t worry about other people’s acceptance or opinions.

17. Today I choose joy.

18. I can communicate my needs and feelings.

These 20 Affirmations can reduce what is stressing you out:

1. My peace is my power.

2. I am flexible like a willow, bending but not breaking.

3. I release anxious thoughts.

4. As I exhale, stress leaves my body.

5. Today I choose joy.

6. Keep calm and carry on.

7. Let’s look at the facts.

8. Nothing is permanent, so I may as well loosen my grip a little. 

9. I’m doing the best I can.

10. I trust myself to deal with whatever arises.

11. I choose healthy ways to deal with stress. 

12. I have endless talents to call upon.

13. I see challenges where others see difficulties.

14. I am strong and confident.

15. I release all fear.

16. I am peaceful in the presence of God.

17. Today, I embrace simplicity.

18. Peaceful energy is radiating out from around me.

19. I trust the universe is looking out for my higher good.

20. I reclaim my own power.

12 Affirmations to find Peace:

1. All I need to do right now is breathe.

2. My mind is still and smooth, like a lake at dawn.

3. I am safe; all is well.

4. A warm, peaceful energy surrounds me and those I love. 

5. I step outside, bringing tranquility with me into the world.

6. I connect with what is peaceful and good around me.

7. Inside me lies a great reservoir of calmness.

8. I discover peace in those around me and respond to them with peace.

9. Exhaling, I let my shoulders drop and become utterly relaxed. 

10. I let go of anxiety and embrace calm.  

11. I can easily shift my heart to feel peace.

12. My need to feel calm is being fully met.

No comments:

Post a Comment