8 May 2013

How to Deal With Stress

many Nigerians will find these article very instresting ,coz many Nigerian do complain about been stressout after their daily work ...Life can be stressful; sometimes you'll have to deal with ongoing stress positively. Stress can have a variety of causes such as family problems, job problems, financial difficulties, poor health, or even the death of someone close to you. It is important to recognize the causes (some stress is natural), take steps to deal with the root of the problem, and tackle the symptoms. Most importantly, don't battle stress alone — ask for help from a friend and, if necessary, a professional.here are the steps to deal with deals with stress Treating Stress with Physical ActivitiesExercise a little every day. When you exercise, your body releases endorphins, which can lower stress levels.[1] Endorphins trigger a powerful feeling in your body not dissimilar to the effects of morphine. The only difference is that when you exercise, you're doing your body (and your stress levels) good. Walking for even 20-30 minutes each day is sufficient if that's all that you can afford. Walking isn't just good for stress-reduction: Adults over 40 who walked briskly for at least 150 minutes a week saw their life expectancy increase by 3.4 – 4.5 years.[2] Swimming and biking have been shown to reduce stress as well. A benefit of swimming and biking is that, opposed to jogging, they create far less joint strain, which makes them perfect for people with joint problems or those wanting to prevent them.[3]Get enough sleep. Give your body the sleep it wants, and your stress levels will take a nosedive. Sleep is a mechanism by which your body recuperates and restores its energy reserves. If you're not getting enough sleep, your body needs to use stress to keep you active and alert in the absence of stored energy. Most adults need at least 7-8 hours of sleep per night.[4] Young children and older adults need more, about 9-10 hours of sleep per night. Get into regular sleeping habits. If you can, try to go to bed and wake up at the same time each night and morning. Routinizing your sleep cycle will teach your body when it's supposed to go to be tired, aiding in better sleep and less sleep deprivation. 49% of Americans who don’t get enough sleep blame stress as the culprit.[5] If you believe that you're stuck in a vicious cycle of sleep deprivation/stress creation, see your doctor for more targeted advice. 3 Eat properly. Your body needs to be healthy, happy and properly fueled to help you tackle stress. Like it or not, stress is a bodily reaction to anything that disturbs its natural state, meaning that your body can have a profound effect on producing and relieving stress. Water has been shown to relieve stress.[6] That's because a dehydrated body creates cortisol, a stress hormone. An under-hydrated body creates stress to motivate the owner of the body to properly care for him/herself. Start decreasing caffeine and alcohol intake. In some cases, alcohol intake increases stress response in humans while being linked to substance dependency, a stressful condition itself.[7] Caffeine is also responsible for raising stress levels, especially at work[8], so try to stick to water as a general rule. Eat a healthy breakfast and healthy snacks during the day. While there is some evidence that certain (bad) foods may cause stress, the overwhelming evidence is that certain (good) foods may relieve stress.[9] Consider these options for a healthy diet that helps keep you stress-free: Complex carbs such as whole-grain breads and pasta. Oranges, high in vitamin A, which curbs levels of stress hormones. Spinach, soybeans or salmon, which are loaded with magnesium. Black and green tea, which contain antioxidants. Pistachios, walnuts, or almonds, a good source of healthy fats. 4 Learn to relax. Relaxing your body, by whatever natural means, is a great way to reduce stress. Don't expect your stress to immediately dissipate; it can take time. In most cases, try not to fixate on the stress itself while you're relaxing. Think of something placid and tranquil, or think of nothing in particular. Let your body tell your mind that everything is okay.we continues from there tomorrow.remember stay fit,stay healthy

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