Stress The word 'stress' is defined by the Oxford Dictionary as "a state of affair involving demand on physical or mental

energy". A condition or circumstance (not always adverse), which can disturb the normal physical and mental health of an individual. In medical parlance 'stress' is defined as a perturbation of the body's homeostasis. This demand on mind-body occurs when it tries to cope with incessant changes in life. A 'stress' condition seems 'relative' in nature. Extreme stress conditions, psychologists say, are detrimental to human health but in moderation stress is normal and, in many cases, proves useful. At one point or the other everybody suffers from stress. Relationship demands, physical as well as mental health problems, pressure at workplaces, traffic snarls, meeting deadlines, growing-up tensionsall of these conditions and situations are valid causes of stress. Dynamics of stress: In a challenging situation the brain prepares the body for defensive actionthe fight or flight response by releasing stress hormones, namely, cortisone and adrenaline. These hormones raise the blood pressure and the body prepares to react to the situation. With a concrete defensive action (fight response) the stress hormones in the blood get used up, entailing reduced stress effects and symptoms of anxiety. When we fail to counter a stress situation (flight response) the hormones and chemicals remain unreleased in the blood stream for a long period of time. It results in stress related physical symptoms such as tense muscles, unfocused anxiety, dizziness and rapid heartbeats. We all encounter various stressors (causes of stress) in everyday life, which can accumulate, if not released. Subsequently, it compels the mind and body to be in an almost constant alarm-state in preparation to fight or flee. This state of accumulated stress can increase the risk of both acute and chronic psychosomatic illnesses and weaken the immune system of the human body. Stress can cause headaches, irritable bowel syndrome, eating disorder, allergies, insomnia, backaches, frequent cold and fatigue to diseases such as hypertension, asthma, diabetes, heart ailments and even cancer.
1. Causes of Stress at Home o Death of spouse, family, near relative or friend. Injury or illness of any family member. o Marriage of self or son or daughter or brother or sister. Separation or divorce from partner. o Pregnancy or birth of a new baby. Children's behavior or disobedience. o Children's educational performance. Hyperactive children. o Sexual molestation. Argument or heated conversations with spouse, family members or friends or neighbors. o Not sufficient money to meet out daily expenses or unexpected expenditure. o Not sufficient money to raise your standard of living. o Loss of money in burglary, pick-pocketed or share market. o Moving house. Change of place or change of city or change of country. 2. Causes of Stress at Work o To meet out the demands of the job. Your relationship with colleagues. o To control staff under you. To train your staff and take work from them. o Support you receive from your boss, colleagues and juniors. Excessive work pressure. o To meet out deadlines. To give new results. To produce new publications if you are in research area. o Working overtime and on holidays. New workhours. o Promotion or you have not been promoted or your junior has superseded you. o Argument or heated conversations with co-workers or boss. o Change of job. Work against will. Harassment. Sexual molestation. 3. Other Causes of Stress o Fear, intermittent or continuous. o Threats: physical threats, social threats, financial threat, other threats. o Uncertainty. Lack of sleep. Somebody misunderstands you. Setback to your position in society.

What are the Different Types of Stress? Eustress: The Good Stress

Thus, we can classify stress into two groups the good stress or 'eustress' or the bad stress or 'distress' Eustress is the good stress which helps us to improve our performance. For example, if there is no stress of performing well in the exams or athletic events, students will not study harder or the athletes will not sweat it out on the tracks. A certain amount of positive stress keeps us pepped up to meet all challenges and is necessary for our survival and progress in life. See also the Stress- Performance Curve. Distress: The Bad Stress When stress gets out of hand, it becomes bad stress or distress, which will bring out the weakness within us and make us vulnerable to fatigue and illness. If distress is continued unchecked, this will lead to all the illeffects of stress.

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and its not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

Learn how to say no Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when youre close to reaching them. Taking on more than you can handle is a surefire recipe for stress. Avoid people who stress you out If someone consistently causes stress in your life and you cant turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. Take control of your environment If the evening news makes you anxious, turn the TV off. If traffics got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. Avoid hot-button topics If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when its the topic of discussion. Pare down your to-do list Analyze your schedule, responsibilities, and daily tasks. If youve got too much on your plate, distinguish between the shoulds and the musts. Drop tasks that arent truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation

If you cant avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesnt present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you dont voice your feelings, resentment will build and the situation will likely remain the same. Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, youll have a good chance of finding a happy middle ground. Be more assertive. Dont take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If youve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. Manage your time better. Poor time management can cause a lot of stress. When youre stretched too thin and running behind, its hard to stay calm and focused. But if you plan ahead and make sure you dont overextend yourself, you can alter the amount of stress youre under.

Stress management strategy #3: Adapt to the stressor

If you cant change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with good enough. Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Stress management strategy #4: Accept the things you cant change
Some sources of stress are unavoidable. You cant prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, its easier than railing against a situation you cant change.

Dont try to control the uncontrollable. Many things in life are beyond our control particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Look for the upside. As the saying goes, What doesnt kill us makes us stronger. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what youre going through can be very cathartic, even if theres nothing you can do to alter the stressful situation. Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, youll be in a better place to handle lifes stressors when they inevitably come.

Set aside relaxation time. Include rest and relaxation in your daily schedule. Dont allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health.

Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension. Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, youll feel more relaxed and youll sleep better. Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Dont avoid or mask the issue at hand; deal with problems head on and with a clear mind. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
MORE ON STRESS AND ITS COPING SKILLS
Causes of Stress Recognizing Stress Effects of Stress Stress on Psycho-Spiritual Health Stress & Aging Stress & Children Stress in Workplace Humor As A Stress Buster Sound Therapy NLP Medicine/Drugs Energy Balancing Techniques Stress & Fetus Stress & Genders Stress on Relationships Acupuncture Music Therapy Craniosacral Therapy Creative Visualization Self-Help Tips

Stress on Physical Health Stress & Depression Stress Busters Acupressure Walk Therapy Spirituality Lifestyle Management Stress on Pets Massage Biofeedback Naturopathy Yogic Techniques

Pre-Participaton Examination: GoThe pre-participation physical exam (PPE) is an important step toward safe participation in organized sports. It isimportant to understand that the purpose of the PPE is not to disqualify or exclude an athlete from competition, but to help maintain the health and safety of the athlete in training and competition. The PPE has the following goals: Identify medical and orthopedic problems of sufficient severity to place the athlete at risk for injury or illness. Identify correctable problems that may impair the athletes ability to perform. Help maintain the health and safety of the athlete. Assess fitness level for specific sports. Educate athletes and parents concerning sports, exercise, injuries, and other health-related issues. Meet legal and insurance requirements. Although there is some disagreement among health professionals as to the frequency and timing of the exam,the PPE is generally a formal requirement prior to participation in junior high, high school, college orprofessional sports, with interim exams done annually if required or indicated. The qualifications of the health-careprofessional who performs the PPE is based on practitioner availability, clinical expertise, and individual state laws.

The PPE is best done in a medical setting to insure proper equipment and appropriate privacy. However, the large number of athletes involved, limited time for the exam, and deadlines for participation often require the PPE to be done in a format of multiple stations, with several health-care providers each focusing on their areas of expertise. The PPE consists of several parts: past medical history, sportspecific history, family history, and physical exam. Past Medical History History of any of the following should be made available to the healthcare provider: allergy allergies to medications asthma birth defects chicken pox diabetes eating disorders glasses/contacts heart murmur heart problems heat problems hepatitis hernia high blood pressure kidney disease measles medications menstrual history mental disorders mononucleosis pneumonia rheumatic fever seizures sickle cell trait or disease tuberculosis Sport-Specific History Orthopedic injuries (sprains, fractures, dislocations) or surgeries Back or neck injuries Dental trauma Chest pain with exercise Feeling faint or having passed out with exercise Excessive shortness of breath or fatigue with exercise Burners or Stingers caused by contact that produces burning pain that moves into the extremity. Withheld from participating in a sport for medical reason Family History Heart disease or high blood pressure Diabetes Unexpected death before the age of 50 Personal history: Ruling out risk/ predisposing factors: Training history: type, mode, intensity, frequency, etc. Physical Examination The physical exam will usually consist of the following: Pulse rate Blood pressure rate Height Weight Vision screening Hearing screening Observation: Exam by health-care provider: Head eyes, ears, throat, teeth, neck Thorax heart, lungs, chest wall Abdomen liver, spleen, kidney, intestines Genitalia sexual maturity, testicles, hernias Neurological reflexes, strength, coordination Orthopedic joints, spine, ligaments, tendons, bones (pain, range of motion, strength) Other exams (laboratory, electrocardiogram, x-rays) may be done at the discretion of the health care provider. Physical fitness tests: health related, skill related, sports specific drills etc. After a thorough history and physical exam, the healthcare provider will make a participation decision by answering the following questions: Is there a problem that places the athlete at increased risk of injury? Is any other participant at risk of injury because of this problem? Can the athlete safely participate with treatment of the problem? Can limited participation be allowed while treatment is initiated? If clearance is denied for certain activities, in what activities can athlete safely participate? Is consultation with another healthcare provider necessary to answer the above questions? Restriction from participation must be made based upon the best medically objective evidence, and should be determined with the musculoskeletal, cardiac, and aerobic demands of the proposed activity in mind. An understanding of how strenuous the activity is in relation to the physical limitations is crucial. If clearance is denied, recommendations for correction prior to participation should be communicated, and a follow-up evaluation should be scheduled. If acute illnesses or correctable conditions are resolved, clearance should be given.Each case should be evaluated individually. Understanding the value of participation should guide the practitioner in determining a suitable approach for clearance. Although the PPE may identify health problems or needs not associated with exercise, it should not be used to replace ongoing medical care or routine check-ups with primary care physicians.