Stress Management . Review on Managing Cholesterol

Stress is epidemic in the western world. Over two-thirds of office visits to physicians are for stress related illness. Stress is a major contributing factor either directly or indirectly, to coronary artery disease, cancer, respiratory disorders, accidental injuries, cirrhosis of the liver and suicide stress aggravates other conditions such as multiple sclerosis, diabetes, herpes, mental illness, alcoholism, drug abuse, and family discord and violence.

Stress is a state of tension that is created when a person responds to the demands and pressures that come from work, family and other external sources, as well as those that are internally generated from self imposed demands, obligations and self-criticism.

Stress is both additive and cumulative. It adds up over time until a state of crisis is reached and symptoms appear. These symptoms may manifest themselves psychologically as irritability, anxiety, impaired concentration, mental confusion, poor judgment, frustration and anger. They may appear as physical symptoms. Common physical symptoms of stress include: muscle tension, headaches, low back pain, insomnia and high blood pressure. Untreated, these symptoms may lead to physical illness and sometimes death.

Why Exercise?

When you exercise, you blow off steam in a productive manner and build stamina. In the process, you reduce your level of anxiety and will start to look and feel much better. Exercise on a regular basis, three or four times per week, and by all means, make it fun. If it helps, find an exercise buddy. You'll be feeling better in no time!

Positive Self-Talk.What's That?

Have you ever heard the saying that talking to yourself is okay, but if you start answering yourself, there's something wrong? Well here's news for you! Holding inner conversations can be quite useful. For example, if you are nervous about giving a presentation, use'self-talk' to tell yourself you can do it! Don't use self-talk in a negative sense. That will only hinder you progress. Instead, use reinforcing self-talk like, 'It worked, ''You did it, ''You can be proud .'

Not that Good Nutrition Thing Again

As they say, 'You are what you eat.' To avoid stress, avoid certain foods. Caffeine, taken in large amounts, is detrimental to your well being. Also try to avoid eating a lot of simple carbohydrates like candy, cake, cookies, etc. You may get a'quick high' as with caffeine, but that'high' will quickly end, and you will feel more tired than when you began. The foods to eat are complex carbohydrates and lots of fruits and vegetables. Your body will get everything it needs, and soon, as with exercise, you'll start to look and feel better!

Relaxation

Any exercise can aid in relaxation. Continued use of these relaxation techniques can improve your physical and emotional health quickly.

1. Deep breathing: Get comfortable, close your eyes, breathe slowly from the diaphragm.

2. Relax each part of your body: Start at scalp and go down. Eyes, cheeks, jaw, back of neck, arms, shoulders, chest, stomach, lower back, legs, feet, toes.

3. Take 15 minutes to sit and daydream about a special place. See everything, try smelling smells and hearing sounds.

4. Tense up all muscles for seven seconds and then relax for seven seconds.

5. Listen to soothing music.

6. Take a power nap(no more than 30 minutes).

7. Shake your worries away by shaking each limb.

8. Laugh, smile, have fun!

Tips for Coping with Stress

1. Hang a'Do Not Disturb' sign on your door. Read, exercise, nap.

2. Visit a museum or church, browse in a bookstore.

3. Practice listening to others talk: do one thing at a time.

4. Drop annoying, time-consuming acquaintances, activities and obligations.

5. Freely express feelings of joy, grief, disappointment.

6. Stop trying to remember everything. Write things down; make notes to yourself.

7. Allow more time than you think you'll need for catching trains, buses, planes.

8. Prepare to wait for everything - haircuts, appointments, payments.

9. Rid your life of clutter. If you haven't worn it or used it for a year, give it away.

10. Plan tomorrow before the end of the day.

11. Take a walk, there's nothing like a bit of activity to get rid of your stress. Most people end up feeling a sense of achievement.