Definition of Stress
We can define Stress as “body's non-specific response to any demand made
on it”. Stress is not by definition synonymous with nervous tension or
anxiety. On one side Stress provides the means to express talents and
energies and pursue happiness on the other side it can also cause
exhaustion and illness, either physical or psychological.
Symptoms of Stress
The symptoms can be divided into three different categories. They are
Feelings, Behavior and Physiology. When an individual experiences
Stress, one or more of the following symptoms can be exhibited.
Feelings
The individual becomes anxious about the outcomes and is scared. The
person feels that he has got something to loose or something wrong will
take place.
In an anxious state the person does not want to be corrected or interrupted.
He looks out for other areas where he can forget about the stress-causing
event for a while. The person becomes irritable and moody.

During high level of Stress the individual develops a negative frame of mind
and suffers from low self-esteem. The person loose faith in his capabilities
and is afraid of the failures. The individual does not have a focused approach
and is not able to concentrate and is involved in his own plans and thoughts.
Physiological and Behavioral Changes

?Speech problems.
?Impulsive Behavior
?Crying for no apparent reason.
?Laughing in a high pitch and nervous tone of voice.
?Grinding of teeth
?Increased smoking and use of drugs and alcohol.
?Being accident-prone
?Perspiration /sweaty hands
?Increased heart beat
?Trembling
?Nervous ticks
?Dryness of throat and mouth
?Getting tired easily or often
?Urinating frequently
?Sleeping problems
?Diarrhea / indigestion / vomiting/ nausea
?Butterflies in stomach
?Headaches
?Premenstrual tension
?Pain in the neck and or lower back
?Susceptibility to illness
?Loss of appetite or over eating
?Causes of Stress
Dealing With Anxiety

So now that you understand the nature of stress and anxiety a little better,
we can focus on eliminating them. The best remedy for anxiety is selfexamination
and action. Here are some easy steps to follow:

1. First, look inside. What is causing you to worry? Be specific. (For some
situations, this may be readily apparent; other times, you may really
have to think about it.) Become aware of your stressors and your
emotional and physical reactions.
Notice your distress. Don't ignore it. Don't gloss over your problems.
Determine what events distress you. What are you telling yourself
about meaning of these events? Determine how your body responds to
the stress. Do you become nervous or physically upset?

2. Writing in a journal or talking to a friend about it can help you sort out
your feelings.
a. Then, decide what action, if any, should be taken. Try to figure
out what part of the situation is under your control. Assess the
problem to see whether the threat is real, or if you are blowing it
out of proportion. If the problem is just a hypothetical situation
or a worst-case scenario, decide if it is really likely that your
fears will actually come to fruition.
b. Next, come up with a plan that tackles the part of the problem
that is under your control. Taking action to protect yourself is a
good way to channel nervous energy and provides reassurance
against your fears. It is, in most cases, the healthiest response
to realistic fears and worries.

3. Reduce the intensity of your emotional reactions to stress.
The stress reaction is triggered by your perception of danger...physical
danger and/or emotional danger. Are you viewing your stressors in
exaggerated terms and/or taking a difficult situation and making it a
disaster? Are you expecting to please everyone?
Are you overreacting and viewing things as absolutely critical and
urgent? Do you feel you must always prevail in every situation?
Work at adopting more moderate views; try to see the stress as
something you can cope with rather than something that overpowers
you.
Try to temper your excess emotions. Put the situation in perspective.
Do not labor on the negative aspects and the "what ifs."

4. Learn to moderate your physical reactions to stress.
Slow, deep breathing will bring your heart rate and respiration back to
normal. Relaxation techniques can reduce muscle tension. Electronic
biofeedback can help you gain voluntary control over such things as
muscle tension, heartbeat and blood pressure.
Medications, when prescribed by a physician, can help in the short
term in moderating your physical reactions. However, they alone are
not the answer. Learning to moderate these reactions on your own is a
preferable long-term solution.

5. Build your physical reserves.
Exercise for cardiovascular fitness three to four times a week
(moderate, prolonged rhythmic exercise is best, such as walking,
swimming, cycling, or jogging). Eat well-balanced, nutritious meals.
Maintain your ideal weight.
Avoid nicotine, excessive caffeine, and other stimulants. Mix leisure
with work. Take breaks and get away when you can. Get enough
sleep. Be as consistent with your sleep schedule as possible.
6. Maintain your emotional reserves.

Develop some mutually supportive friendships/relationships.
Pursue realistic goals that are meaningful to you, rather than goals
others have for you that you do not share. Expect some frustrations,
failures, and sorrows. Always be kind and gentle with yourself -- be a
friend to yourself.

7. Reducing the Importance of an Event:
When an event is important to you, this can make it very stressful.
This is particularly true where you are operating at a high level, where
many people are watching, or where there is the prospect of a large
financial reward, of promotion, or of personal advancement. The
presence of family, friends or important people can also add to
pressure. If stress is a problem under these circumstances, then think
carefully about the event - take every opportunity to reduce its
importance in your eyes.

If the event seems big, put it in its place along the path to your goals.
Compare it in your mind with bigger events you might know of or
might have attended.
If there is a financial reward, remind yourself that there may be other
opportunities for reward later. This will not be the only chance you
have. Focus on the quality of your performance. Focusing on the
rewards will only damage your concentration and raise stress.
If members of your family are watching, remind yourself that they love
you anyway. If friends are real friends, they will continue to like you
whether you win or lose.
If people who are important to your goals are watching then remind
yourself that you may well have other chances to impress them.
If you focus on the correct performance of your tasks, then the
importance of the event will dwindle into the background.
Reducing Uncertainty

Uncertainty can cause high levels of stress. Causes of uncertainty can be:
Not having a clear idea of what the future holds
Not knowing where your organization will be going
Not having any career development plans
Not knowing what will be wanted from you in the future
Not knowing what your boss or colleagues think of your abilities
Receiving vague or inconsistent instructions
What you can do

1. Get a hobby or two, relax and have fun: Talk with friends or someone
you can trust about your worries/problems.
a. Learn to use your time wisely:
Evaluate how you are budgeting your time.
Plan ahead and avoid procrastination.
Make a weekly schedule and try to follow it.
b. Set realistic goals and priorities
c. Practice relaxation techniques. For example, whenever you feel
tense, slowly breathe in and out for several minutes.

2. Other Techniques:
i. Meditation can also be a good effort to bring down the stress
levels.
ii. Taking exercise
iii. Effective time Management
iv. Good Food and nutrition.

Once you have done all you can, just let it go. Like everything in life, this is
easier said than done, but with practice, you can get pretty adept at letting
go of excessive levels of stress and anxiety. You can do this by focusing on
something else, reminding yourself of the solutions you have worked on, or
trying some stress management strategies that can help you feel more
centered and at peace, such as prayer or meditation, journaling about your
feelings, or listening to music. Getting regular exercise has been found to be
especially helpful in combating the physical effects of anxiety and stress.
If you still find yourself concerned on a constant basis, you may want to talk
to someone about it, either a friend, or a professional, depending on how
severe your worry is and how much it is affecting your overall stress level.
You can also learn more about your anxiety level with this Anxiety Test,
and find more resources for dealing with anxiety at About's Anxiety
Disorders site.

Conclusion
When we discuss Stress and its management, we should understand that
this is not the exhaustive list of the stress factors and the various
techniques. Stress can be confronted and reduced if and only if we
understand ourselves better, analyze the behavior and identify the stressors.

The stress management techniques will work if we are honest with ourselves
and adopt the techniques in their fullest spirit.

For more information please visit our website:
www.mytransformationnow.com