Stress can be a factor in many diseases that require professional assistance. Especially if symptoms are not common or progress over time.

Reducing stress at work

Try talking to someone personally affected in a nice way, and he believes problems are related to work. Work together to improve working conditions. Let him know that productivity can improve if the pressures are reduced. Organize a network of friends at work. Reestrure priorities and eliminate unnecessary tasks.

If the job is unbearable but there is no alternative, design a business plan and stick his spare time. Remember that your employer is a victim of the same conditions it imposes.

Take a Deep Breath

During stress, breathing becomes shallow and rapid. Deep breathing is an effective technique to “lower revolutions.” This technique can be very helpful, even to maintain a state of relaxation throughout the day. Inhale through your nose slowly, counting to ten, making sure the stomach and abdomen expand but the chest does not rise. Exhale through your nose, counting to ten.Concentrate totally on your breathing, put your mind blank. Repeat this process five to ten times and do it several times a day, even when not feeling stressed.

Muscle Relaxation

Muscle relaxation techniques, often combined with deep breathing, are a simple and useful for getting sleep. Lie down on a position without crossing your legs, concentrate on each part of your body, starting at the head. Include the forehead, ears, eyes, mouth, neck, shoulders, arms, hands, fingers, chest, waist, thighs, legs and feet. A slow breathing pattern is maintained throughout this check.

Tighten every muscle much as you can count to five and then relax completely. Practice makes the exercise much more effective and cause relaxation faster.

Meditation

Meditation, used by East since antiquity, is now accepted as a relaxation ténica. The first step is to take a position as comfortable as possible, preferably in a dimly lit, aisaldo noise and distraction. One should sit with closed eyes concentrating on a simple image or sound or word (mantra) lack a particular meaning and allow only associated with the internal process. These words are repeated in silence.

When the mind begins to wander, is again focusing attention on the central idea or sound. Many recommend meditating for a period not exceeding 20 minutes in the early morning or evening. A successful meditation causes a deep relaxation and can be very energizing.

Another technique that requires little adpatación is required to focus attention on the environment by redirecting the brain activity to particular environmental situations. For example, while washing dishes concentrate on the sensation of water, freeing the mind in immediate sensations (smell of detergent, the sound of birds in the garden, etc.).

This redirection of brain activity, away from the thoughts and concerns breaks the stress response and generates relaxation.

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Reversing negative perceptions and learn to focus on the positive side helps reduce tension and achieve goals. For example, if a person is anxious because he has to speak in public or give a review, you must first identify what the worst that can happen and the chances of this occurring.

Then you try to visualize a positive outcome. Next is developing a plan to achieve a favorable outcome. It is useful to recall previous situations that initially seemed negative and finish the best way.

Using humor

Keep your sense of humor in difficult situations is a common recommendation of the experts who manage stress. Laughter relieves tension and helps keep the perspective of the situation. It has been shown to Huor is a very effective mechanism for coping with acute stress.Relaxation Techniques

Since it is virtually impossible to avoid stress, we all need to develop methods to evoke a relaxation response. Relaxation lowers blood pressure and respiration, heart rate, reduces muscle tension and eases emotional stresses.

This response is individual, but there are certain approaches that seem to work, including: exercise, deep breathing, meditation. No one should expect the solution of conflicts with these approaches, but done regularly can be very effective.

Acquire healthy habits

Unfortunately people under stress often falls on the use of drugs, alcohol, snuff, lunch or passive activities like watching TV. The damage these self-destructive habits cause is multiplied by the presence of the stress. The cycle perpetuates generating a routine pathological. The health and stress resistance can be improved by eating right and avoiding habits such as alcohol, caffeine, snuff and junk food.

Exercise

Exercise combined with stress management techniques is important  and may reduce the risk of many diseases, including cardíacas.A As the body becomes so will increase their ability to cope with stress. The heart can cope with more intense work, the muscles, bones and ligaments become more resilient and flexible.

People with active habits spend fewer sick days than sedentary. Typically, a system of varied activities more appealing. You should start slowly and under the advice of a professional. The key is finding activities that are exciting, challenging and satisfying. Because it is natural, quick march is a great aerobic activity.

Even a short walk can relieve stress loads. Swimming is another ideal exercise. Start with rounds of 10 minutes exercise three times a week may be sufficient for the beginning, then gradually increasing the duration to 30 minute sessions.

Establish or strengthen a network of support and containment

Most individuals who are successful in their management of stress have a rich network of social containment. Even strangers can provide apoyuo that may be helpful. Having a pet helps reduce problems aggravated by stress.

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The next step is to try to offset the weight of stress-producing activities other than providing some relief. Add pleasurable activities is more positive than merely reducing unpleasant. This is important because there are many activities that simply can not be neglected or forgotten.

When not practical to eliminate stress, there may be ways to reduce their impact. If the problem is related to work and there is no possibility of change, consider all possible alternatives that are pleasant: the simplest is to use free time in enjoyable activities and not just do nothing. If the problem is in the home, plan activities outside, even for short periods of time.

Replace time-consuming activities that are not really needed with more pleasant or interesting. Many people think it’s selfish plan activities for others to see as they only benefit him. The truth is that personal sacrifice may be inappropriate and even harmful if the person doing it is unhappy or anger. In many cases, daily decisions peque4as can build up and work to rebuild a stressful existence, making it a pleasant and productive experience.

Setting stress responses

Many people believe that certain emotional responses to stress are innate characteristics of personality. However, people can learn to change their emotional reactions to stressful life events.

Cognitive therapy teaches new ways of responding to stress, and may be the most effective method of permanently reducing its effects.

Discuss feelings

The concept of communication and “show your feelings” has been so hyped and parodied that has practically lost its value as counseling advice. However, feelings of anger or frustration that are not expressed in an acceptable way can lead to hostility, disappointment and depression.

Show frustations ventilate feelings does not mean boring or friends or self-pity with intimate details. Sometimes just talking is the best approach for many people. The main objective is to identify and to explain individual needs of the most positive way possible.

Direct communication with another person may not be needed, sometimes write a letter never sent may be sufficient. But expressing one’s feelings is not enough. Learn to listen, put yourself in the other person, show empathy when dealing with others is also important to maintain strong ties that contribute to emotional satisfaction and reducing stress.

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Reduce stress.. there is no uniform method useful. A combination of strategies appears to be more effective. Secondly, what works for one person does not necessarily work for another. Third, stress can be positive or negative. Controllable stress generates interest and excitement and motivates the individual to overcome. On the other hand, the opposite may lead to boredom and depression.

It is important to note that treatment of stress does not necessarily cure the medical conditions it causes, but certainly helps to reduce their risks.

A major obstacle in reducing stress is the idea that relaxation itself can lower defenses and return to the vulnerable person. One has the illusion that gives and maintains security alert. Often people succeed in relieving stress in the short term but turn to thoughts because they are bound stressful stimuli or external pressures. It is essential to remember that stress reduction and relaxation not only helps to maintain health but also an opportunity to clear reasoning that allows freedom from the stress-provoking situations. The process of learning to control stressful situations takes a lifetime and will not only improve health but to fulfill the best with our goals.

Cognitive techniques

Cognitive screening methods are the most effective ways to reduce stress. They include identifying sources of stress, restructuring priorities, changing the individual’s responses to stress and find methods to manage and reduce stress.

Identifying sources of stress

It helps to begin the process of stress reduction with an informal inventory of our daily activities. The first step is to keep a diary of activities that we generate greater energy expenditure and time, of which trigger anxiety or rage, or precipitate a negative physical response (such as stomach ache or headache).

You should also note the positive experiences – those that cause a sense of achievement and welfare. Although this stage can be stressful in itself, is an unavoidable step. After a short period, the individual should try to identify two or three events or activities that destabilize significantly.

The priorities and targets should be carefully defined. One must ask whether these activities are targets themselves or others, whether they are activities that can reasonably be met and, finally, who retained control over those activities.

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