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Stress Relief in Easy Steps

Stress Relief in Easy Steps

If You Can Lick A Postage Stamp Then You Can Lick Your Stress Problems Too!

By

Gregory Hepburn

Contents

Your Bonus

Copyright

Disclaimer

Introduction

Types of Stress

Your Health and Stress

The Stress Test

Stress and Your Emotions

Are You a Type A Personality

Action Plan for Type A Personalities

Additional Ways to Overcome Stress

Conclusion

Bonus

Copyright 2016

Your Bonus

To show my appreciation for purchasing my book, I would like to present you with the Relaxation MP3 file absolutely free with my compliments for you to keep. The value of this MP3 file is well over US$20.00, but you are getting it for free.

It will help you not only to relax, but also to maintain the relaxed state later after you have listened to it. To get the full benefit of this recording, take the time to sit or lie down in a comfortable position. Turn off all sources of interruption such as your mobile phone; to get maximum advantage, use headphones to block out all the other sounds around you. This MP3 will help you in managing anger, stress and depression, as well as in reducing your anxiety levels.

You can get your bonus by going to the following page and entering the email address you would like me to send it to:

http://www.stressrelief-guide.com/relaxation/

Please do not listen to this Relaxation MP3 while driving or working on machinery. You will need to sit or lie down in a comfortable position, relax completely and experience the benefits of this MP3.

Copyright 2016 © Gregory Hepburn – All Rights Reserved

Resale Rights Are Not Available

This eBook contains material protected under international and federal copyright laws and treaties. Any unauthorized reprint or use of this material is prohibited.

No part of this publication shall be reproduced, transmitted or resold in whole or in part in any form, without the prior written consent of the author except in the case of a reviewer, who may quote brief passages embodied in articles or in a review.

All trademarks and registered trademarks appearing in Stress Relief in Easy Steps are the property of their respective owners.

If you wish to pass this book along to a few close friends and family, as you would a paperback version, then feel free to do so with our blessings; but only a handful!

Disclaimer

The information contained in Stress Relief in Easy Steps is a collection of time-tested and proven strategies that may help you in getting cured of stress fairly quickly. These strategies are recommendations only, and reading this eBook does not guarantee that your results will exactly mirror what has been stated.

The author has made all reasonable efforts to provide current and accurate information for the readers of this eBook. However, the author will not be held liable for any unintentional errors or omissions that may be found. It should be used for information only and is intended to help you make informed decisions about your health, specifically about how to get rid of stress, anxiety and tension.

It should not be used as a medical manual. It is definitely not a substitute for any professional advice or treatment you may have been prescribed by your doctor or by a health professional. The health advice you receive from your health care provider should be followed by you at all times and under all circumstances.

Although the author and publisher have made every effort to ensure that the information in this book was correct at the time of publication, they do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

The information in this book is provided on an “as is” basis, without warranty. Although every precaution has been taken in the preparation of this work, neither the author nor the publisher shall have any liability to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this book.

As always, the advice of competent subject matter experts such as trained doctors, health professionals and nurses should always be obtained.

Introduction

For most of us stress occurs when we feel that we can no longer cope with our normal day-to-day activities. Having said that, we should be aware that stress affects all of us to varying degrees; it is an unavoidable part of change in our lives. While change brings variety, colour and sparkle to our lives, it comes with an assortment of new demands, challenges, strengths, weaknesses, opportunities and threats.

To start off, we will define stress briefly as a feeling of being under abnormal pressure which can arise from a number of factors such as increased workload, inability to cope with work, an argument with a close family member or financial worries arising from increased expenditure or insufficient financial resources.

While stress affects all of us in one way or another, there are certain situations and times when pressures may pile up and we need just that little bit of extra support and encouragement from family and friends to help us get through those difficult periods.

For example for some people, January can be a demanding time of the year with monetary worries arising from extra expenditure over Christmas, cold weather and shorter days in the northern hemisphere, and resumption of work after holidays triggering those stressors that are usually associated with your vocation.

Problems only happen when we feel overwhelmed and unable to cope with the new demands that change imposes upon us. We must learn how to handle them in the best possible manner so that they help us adapt to these changes in a happy and stress-free manner.

In order to do this successfully, we must first of all understand how our bodies react to stress. We must also identify potential sources of stress and understand how they affect our health, our work and our interaction with other people.

As part of our effort to help you overcome stress, we have put together this e-Book to provide information about stress, the manner in which it impacts you and the solutions that will help you in reducing the effects of stress. Consider this as a guide to help you understand how stress affects you. The tests and exercises given here are basic tools to help you identify your personal stressors, and to understand how you can respond to them. Once you have got to this stage, you will be in a position to handle these stressors effectively using simple yet powerful techniques.

Types of Stress

First of all we must understand that not all stress is bad for us. The reason for this is that without stress our lives would be monotonous with no scope for innovation or growth, thereby leading to stagnation. You can never achieve your full potential unless you are subjected to some discipline, stress, tension, anxiety and pressure.

For this reason, some stress is actually good for us as this helps in improving our performance thereby leading to positive change and creativity in our lives. This kind of stress is referred to as eustress and this is what leads to outstanding accomplishment achieved through delivering peak performance in our activities. However, this type of stress can be good only if it does not continue for extended periods of time.

On the other hand, if there is excessive or prolonged stress (distress) over long periods of time, it may lead to inability to cope with day-to-day living, burnout, debilitating illnesses such as strokes and heart disease, as well as mental health problems such as depression and anxiety.

Your Health and Stress

As stated above, distress i.e. excessive stress of the wrong type, especially if it is long-term and chronic, can cause serious health problems, such as:

• Lowered immunity in the body

• Reduced inflammatory response

• Risk of heart attack

• Increased risk of strokes

• High blood pressure

The art of maintaining the correct balance between eustress (good stress) and distress (bad stress) may sometimes be rather difficult to achieve. If you feel that you are not coping with the routine demands being placed upon you, then you should be aware that you may be experiencing distress. In such situations, your body’s response is a good indicator that things are not right. It is therefore a good idea to learn to quickly identify the signs of stress that you face as that may work out to be a life saver for you.

Given below are some of the Mental / Emotional signs of distress:

• Nervous and edgy

• Irritable

• Crying for no reason

• Impatience

• Excessive worrying

• Temper tantrums

• Lapses of memory

• Emotional sensitivity

• Prone to carelessness

• Lack of concentration

• Preoccupied behavior

• Negative attitude

The following are a few of the Behavioral / Nervous symptoms of distress:

• Lack of restful sleep

• Excessive sleeping

• Loss of appetite

• Gluttonous eating habits

• Withdrawal from society

• Hysterical outbursts

• Unnecessary anger, easily losing temper

• Irrational behavior

• Verbal or physical aggression

And here are some of the Physiological indicators of distress:

• Short, rapid breathing

• Heart palpitations

• Pounding heart

• Cold hands and feet

• Sweaty palms

• Muscular tension

• Migraine, headaches; other aches and pains

• Chronic stomach upsets

• Difficulties in sleeping

• Nausea

• Indigestion

The Stress Test

In case you are displaying some of the symptoms of distress listed above, the best way to deal with these behaviours is to identify the underlying causes of the problem. In order to do that you have to pinpoint exactly what is causing you these stressors.

So that you are able to do it scientifically, it would be best if you take this quick test to find out how prone and likely you are to get stressed. Answer each of the following questions below with a “True” or “False” response:

• I enjoy excellent health

• I get about eight hours restful sleep every night

• I am always able to express my true feelings without any hesitation

• I take less than five alcoholic drinks a week

• I earn enough to meet all my basic needs without any problems

• I don’t smoke more than ten cigarettes a day

• I have at least one friend I can turn to in case I have any problems

• I can discuss any family issues with my relatives easily

• I can manage and organize my time efficiently and effectively

Your results display the following facts about you:

2 to 4 False Responses:

You are affected by stress to some extent.

More than 4 False answers:

You may be suffering from severe stress, and you need to take urgent action to fix it.

Stress and Your Emotions

Measuring your emotional responses to different types of situations is another good method of checking your stress levels. There are certain emotions, which experienced on a consistent and long-term basis can have a detrimental effect on your health and general well-being.

Take a look at the emotions listed below, and note the ones which you experience habitually, and others which you may not be experiencing on a regular basis. Score them on a scale of 1 to 10, with 1 being experienced rarely, and 10 very often. You also need to rate the force of your emotions, again on a scale of 1 – 10, with 10 showing the highest intensity.

In case you are experiencing six or more of these emotions regularly, you need to take urgent action to resolve your stress levels. If you rate the intensity level of any of these emotions at 5 or more, you can be sure that this is indicative of very high stress levels being generated by this particular stressor.

• Anxiety

• Anger

• Desperation

• Depression

• Despair

• Frustration

• Guilt

• Helplessness

• Irritability

• Loneliness

• Panic

Use this list not only to check your feelings for the present, but try to remember how you reacted to these emotions in the past also. After that, try to project yourself six months into the future and analyse the feelings that these emotions may trigger at that time. Doing this will help you identify and chart the stress patterns triggered in your life by these emotions. It will also be a warning that if you think that you will continue to react to these emotions in this stressful manner, then it is time for you to take action to work on reducing stress levels in your life now.

Are You a Type A Personality

There are basically two types of personalities i.e. Type A and Type B. Given below are some of the typical characteristics displayed by Type A people:

• Aggression

• Excessive Ambition

• Over Confidence

• Creativity

• Dynamism

• Impatience

• Speed of Execution

• Stressful Patterns of Behaviour

On the other hand, Type B personalities usually display the following behaviour:

• Careful

• Caring

• Considerate

• Indecisive

• Patient

• Receptive

• Relaxed

• Thorough

Depending on the type of personality you are has a direct impact on your overall health. For example it is generally considered that Type B personalities usually tend to have longer life spans than Type A people. In addition, because they have a calmer outlook on life, and tend to think things through more logically, they suffer from fewer disappointments and heart problems.

There is sufficient empirical evidence to suggest that having a Type A personality is not good for your health. If you think that you are a Type A person, then it is better if you take some positive action now before it causes you severe health problems.

The following will help you assess if you are a Type A person. Respond to each of the following sentences with the words “Never”, “Rarely”, “Sometimes”, “Usually” or “Always”.

• I always feel rushed

• I am always on time for appointments

• I always push myself hard

• I multitask to get work done quickly

• I am very competitive in everything

• I am always interrupting others

• I hate waiting in queues

• I do everything as fast as possible

Now score your responses as follows:

• “Never” = 1

• “Rarely” = 2

• “Sometimes” = 3

• “Usually” = 4

• “Always” = 5

Then total your scores and rate yourself as follows:

If your score is less than 20:

Good. You are a Type B person and may not need to do anything at present.

If the score is between 20 and 30:

You are a border-line Type A personality and need to relax a bit more. It is a good idea for you to try out the Action Plan given below.

A score greater than 30:

Indicates that you are definitely a Type A personality. You will benefit by going through the Action Plan below.

Action Plan for Type A Personalities

If you follow the seven steps in this action plan, it will help modify your Type A behaviours leading to reduced stress in your life.

Step 1: Concentrate on just one thing at a time. Complete all tasks fully before taking on new ones. Practice not taking too much on yourself by learning to say “No” to unnecessary demands on your time and your workload.

Step 2: Learn to communicate effectively, so that you are able to express your feelings clearly. Always be grateful for all your blessings. Be thankful for all the benefits, advantages and good things that you enjoy in your life. Thank people whenever and whatever they do for you; let them know that you love and appreciate them. Don’t hold anything back, especially your spontaneous emotions of love and happiness.

Step 3: Relax, and slow down the pace at which you live your life. Allow yourself to spend more time over things such as relaxing, sleeping and eating. Take time to enjoy each morsel of food that you eat, chew it thoroughly before swallowing it. Do all your tasks at a relaxed pace giving yourself ample time to complete each step properly. Give yourself some time before you start the next task without feeling rushed.

Step 4: Stop being a clock-watcher. If possible, don’t wear a watch especially on weekends. Never commit yourself to meeting impossible deadlines as you may be setting yourself up for failure. If you miss a deadline, don’t worry just because you didn’t meet it.

Step 5: Take some time out for yourself, by putting aside a certain period of time every day just for yourself even if it is just five minutes every hour. Do everything possible to make those few minutes the best quality time to do all that you need to reinvent, refresh and relax yourself.

Step 6: Always conduct yourself in a cool, calm and collected manner. Never, ever let yourself fly off the handle by letting anger get the better of you. If you lose your temper, you can damage your health. Always watch your reactions and teach yourself to modify your behaviour in situations which may provoke you.

Step 7: Take up a hobby which not only relaxes you, but also helps you to keep fit; gardening, swimming, walking or jogging are some choices which may be useful. In today’s stressed-out society, you need something to take your mind off things, so just let go and have some fun!

Additional Ways to Overcome Stress

Given below are some additional ways in which you can overcome stress:

Relaxation, Meditation and Prayers:

When you do these (any or more than one in combination) on a regular basis, it can have a profound impact on reducing your stress levels.

Mild Exercises:

Exercise is an excellent way to reduce stress. Do it at a pace and rhythm which is in keeping with your age and the condition of your body.

Healthy Eating:

Eating a balanced diet will give you the correct combination of nutrients to combat stress. It will also help in reducing cortisol levels, lowering abdominal fat and thereby diminishing the risk of heart attacks and high blood pressure.

[* Mini–vacations:*]

Take several breaks of just a few minutes every day to walk around and stretch yourself to take your mind off your routine chores.

[* Self-assertiveness:*]

Standing up for your own rights can work wonders in reducing your stress levels. Don’t bottle up your emotions because of misguided concepts of loyalty to bosses, family or friends.

Light-hearted humor:

Every so often, take some time to watch comedies or read humorous articles and books.

Adopt a playful attitude:

Take time out for sports, music and games. Be prepared to try new things.

Social support:

Take part in communal activities, build on friendships or join a social group.

Develop your skills:

Developing your professional skills by taking additional courses (while helping you primarily in your line of work), will contribute to all aspects of your life especially if they result in improving your professional status and earnings.

[* Acceptance:*]

The biggest stress reliever of all is serene acceptance of situations as they are, rather than trying to fight them all the time. Do everything you can to improve your situation, but know and practice the saying: “Having done all, stand”.

Work on the suggestions given here and you will find continuing and a measurable decrease in your stress levels. All this will help you live a healthier, happier and longer life.

Conclusion

I hope you have gained some advantage from this publication and feel that you are now better equipped to deal with your stress and anxiety.

You may wish to take a look at my related publication “The Complete Guide to Stress Relief” available from the following link:

https://www.amazon.com/dp/B01MCYZGA6

Your Bonus

To show my appreciation for purchasing my book, I would like to present you with the Relaxation MP3 file absolutely free with my compliments for you to keep. The value of this MP3 file is well over US$20.00, but you are getting it for free.

It will help you not only to relax, but also to maintain the relaxed state later after you have listened to it. To get the full benefit of this recording, take the time to sit or lie down in a comfortable position. Turn off all sources of interruption such as your mobile phone; to get maximum advantage, use headphones to block out all the other sounds around you. This MP3 will help you in managing anger, stress and depression, as well as in reducing your anxiety levels.

You can get your bonus by going to the following page and entering the email address you would like me to send it to:

http://www.stressrelief-guide.com/relaxation/

Please do not listen to this Relaxation MP3 while driving or working on machinery. You will need to sit or lie down in a comfortable position, relax completely and experience the benefits of this MP3.

Copyright 2016 © Gregory Hepburn – All Rights Reserved

Resale Rights Are Not Available

This eBook contains material protected under international and federal copyright laws and treaties. Any unauthorized reprint or use of this material is prohibited.

No part of this publication shall be reproduced, transmitted or resold in whole or in part in any form, without the prior written consent of the author except in the case of a reviewer, who may quote brief passages embodied in articles or in a review.

All trademarks and registered trademarks appearing in Stress Relief in Easy Steps are the property of their respective owners.

If you wish to pass this book along to a few close friends and family, as you would a paperback version, then feel free to do so with our blessings; but only a handful!


Stress Relief in Easy Steps

  • Author: Gregory Hepburn
  • Published: 2016-11-03 09:05:10
  • Words: 3665
Stress Relief in Easy Steps Stress Relief in Easy Steps