Manage Stress Effectively

Signs and symptoms of poorly managed stress-

Excess stress can manifest itself in a variety of emotional, behavioral, and even physical symptoms, and the symptoms of stress vary enormously among different individuals. Common somatic (physical) symptoms often reported by those experiencing excess stress include sleep disturbances, muscle tension, muscle aches, headache, gastrointestinal disturbances, and fatigue. Emotional and behavioral symptoms that can accompany excess stress include nervousness, anxiety changes in eating habits including overeating, loss of enthusiasm or energy, and mood changes, like irritability and depression. Of course, none of these signs or symptoms means for certain that there is an elevated stress level since all of these symptoms can be caused by other medical and/or psychological conditions.

It is also known that people under stress have a greater tendency to engage in unhealthy behaviors, such as excessive use or abuse of alcohol and drugs,cigarette smoking, and making poor exercise and nutritional choices, than their less-stressed counterparts

The reality of the effects of stress include the following (Achor, 2013):

Stress is linked to the leading causes of death (including cancer, cardiovascular disease, and chronic respiratory disease).

Seventy to ninety percent of physician visits are due to stress-related issues.

Stress negatively affects most of the organs in the body.

Becoming happier means effectively managing stress by- developing positive coping strategies, having emotional resilience, and practicing forgiveness, etc.

Steps to manage stress effectively-

Develop positive coping strategies—This involves managing emotional reactions to stressors. If an individual has negative psychological traits (such as a genetic predisposition for depression) this can intensify the effects of stress. Positive ways of coping (such as exercise, cognitive therapy, appropriate use of medications, meditation, gratitude practices, etc.) may buffer the body from the effects of stress (Lyubomirsky, 2007).

Develop emotional resilience—The ability to "bounce back" after something bad happens and adapt to stressful situations or crises is one of the strongest indicators for a long and healthy life. Everyone can develop resilience through focusing on positive relationships with friends and loved ones, practicing gratitude related to what is positive in life, keeping things in perspective and staying optimistic, taking care of one's health, using the practice of "letting go" when events are not under one's control, and using the event as an opportunity for self-discovery and personal growth (American Psychological Association, 2014; Lyubomirsky, 2007; Scott, 2009).

Practice forgiveness—People who forgive are more likely to be happy and healthy than those who find it difficult to forgive. Forgiveness is letting go of the need for revenge and releasing negative thoughts and emotions associated with an event, a person, or a group.

Focus on the Present Moment- Focusing on the present moment means becoming aware of the choices that are made in every moment. Happy people tune into their body's wisdom and pay attention to feelings of comfort or discomfort to help them make the best choices for their physical, emotional, mental, and spiritual health (Lyubomirsky, 2007).

Commit to Goals- By committing to the pursuit of meaningful goals, individuals experience a sense of purpose, structure, and a feeling of control over their lives as well as an increase in self-esteem, confidence, and joy. Commitment to goals even in times of stress may help individuals cope more positively with the challenges they face by providing a healthy distraction on which to focus their energy.

Take Care of Body, Mind, and Spirit -When one's body, mind, and spirit are balanced, there is a greater chance of experiencing happiness and a healthy brain.

Practice spirituality or religion—Spiritual and religious people describe themselves as happier and healthier than non-spiritual or non-religious people. Choosing a spiritual practice that is practiced regularly, or joining a spiritual or religious group can support or enhance one's health (Koenig, 2013).

Practice meditation— When practiced in a disciplined manner, meditation provides many physiological and psychological benefits, such as a reduced perception of stress, improved immune and cardiovascular function, an increased sense of peace, an increased sense of happiness, reduced anxiety, decreased blood pressure, and decreased pain (Carlson, Speca, Patel, & Goodey, 2004; Eliopoulos, 2013; Freeman, 2008; Lane, Seskevich, & Pieper, 2007; Micozzi, 2011; Seaward, 2013; Trivieri & Anderson, 2002).

Engage in physical activity—Physical activity may be the most effective instant happiness booster of all activities. In addition to the well-known physical health benefits of exercise, the emotional benefits of frequent exercise are lengthy and include increased feelings of happiness, calm, and well-being as well as reduced feelings of depression, anxiety, and stress. Those who exercise at least two days per week report experiencing more happiness and less stress than those who do not exercise that amount

Spend time in nature—Natural environments such as the ocean, mountains, desert, etc., tend to make individuals feel more relaxed, less stressed, more peaceful and "connected," and therefore happier than they would feel in more artificial environments (such as office buildings).

Listen to music or play an instrument—Certain types of music help individuals transcend to higher levels of consciousness. Music stimulates specific regions of the brain, soothing emotions.

Happiness is mostly within our control. It is a choice that is affected by what we experience, how we think, how we perceive our experiences, and what practices we engage in. When the choices are positive ones, we increase our happiness and health and benefit not only ourselves but our families, friends, and society.

Dr.Mangesh Mudgal

Panchakarma specialist,CIPR, CBH (USA)

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