Managing stress

Filed in Blog - psychology by on August 18, 2016

anxiety therapy


 Symptoms of Stress


  • Lack of joy, spontaneity, happiness, or enthusiasm
  • An intolerance of people and irritability, especially during discussions or disagreements
  • Outbursts of anger
  • Difficulty in concentrating or an inability to make minor decisions
  • The beginning or increasing use of alcohol or drugs (prescription or other)
  • Restlessness or difficulty being alone
  • A loss of efficiency in work or school
  • A preoccupation with certain thoughts, especially negative ones
  • Frequent physical illnesses and/or delayed recovery
  • Persistent nightmares and the recurrence of disturbing dreams
  • A psychosomatic illness, such as an unexplainable rash
  • Withdrawal from friends and social situations

Severe symptoms


  • Recurrent attacks of shortness of breath, dizziness, or heart palpitations
  • Changes in sleeping patterns, such as waking many times in the night or early morning
  • Changes in appetite, weight loss, or unusual weight gain
  • Feelings of hopelessness and marked cynicism, of approaching doom and an inability to deal with life circumstances

Stress Enhancers


  • Cigarettes – heighten stress levels via the chemicals contained in the cigarettes.  Heart rate, blood pressure and hormone levels increase
  • Caffeine – can speed up your system for up to 20 hours, can cause headaches and sleeplessness.  Can be addictive.  Withdrawal – headaches, nervousness, grouchiness and rapid heartbeat
  • Sugar – quick energy boost but later will be replaced with shortage of energy
  • Drugs and alcohol – harmful to your system, can cause serious mental and physical damage.  Can become addictive

Coping with Everyday Problems


  • Take charge – learn to accept responsibility for yourself.  Look inside yourself for direction
  •  Recognise your own resources – assess your strengths and weaknesses
  • You do not have to cope alone – talk with family and friends – sharing helps reduce the burden
  • Be realistic – set attainable goals and learn that in some situations you can only exert indirect control
  • Be flexible – making mistakes is part of life and accepting them may reduce your stress levels.
  • See the danger signals – if you identify any of the above symptoms take some time to slow down and relax
  • Maintain good physical health  – regular exercise, good diet, adequate sleep all help maintain your physical and mental health
  • Relaxation – part of daily routine where possible. Deep breathing can be undertaken easily and quickly in most environments