Am I Stressed Out? Ask yourself following questions: 1. Are you a "control freak," insisting that everything be done your way? 2. Do you have difficulty sleeping at night, because you are going over events of day, or worrying about what will happen tomorrow? 3. Do you have a hard time showing your emotions? 4. Do you feel overwhelmed by number of tasks that you need to accomplish on a daily basis? 5. Being able to identify your personal physical and psychological responses to stress is critical to reducing its negative effects on your life. If you try to deny existence of stress, or “tough it out” in hopes that it will go away, you will be more likely to intensify effects of stress rather than relieve them. 6. The physical symptoms of stress include dry mouth and throat; tight muscles in neck, shoulders, and back; chronic neck and back problems; headaches; indigestion; tremors; muscle tics; insomnia; and fatigue. Emotional symptoms include difficulty in concentrating, feeling tense, irritability, impulsive behavior, difficulty in making a decision, poor judgment, difficulty relating to--and mistrusting--people, negative thinking, brooding, worrying, depression, anxiety, or feelings of worthless.

Tobacco, alcohol, and drug use can also be signs of stress.

Stress Relief Now that you can recognize triggers that are making you stressed, you will be better prepared for dealing with these situations. Try these techniques for relieving stress before it becomes a problem.

Get Physical: Physical exercise, whether it's yoga, football, walking, or dance therapy, can help to relive buildup of stress hormones in body and promote a general relaxation of nervous system.

It’s All In Your Mind: Use mental exercises such as meditation, guided imagery, art, and playing music, as a useful way to reduce stress and promote relaxation in your life.

Get Connected: Sometimes, all it takes to relieve stress in your life is to talk about stressor with a close friend or family member. Pet therapy has also been reported to relieve stress.

Eat Up and Eat Well: Stress suppresses immune system and can cause or aggravate such conditions as heart disease and ulcers. Dietary changes, such as reducing coffee and other caffeinated beverages can reduce jitteriness, restlessness, anxiety, and insomnia that might magnify effects of stress. Also whole grains promote production of brain neurotransmitter serotonin for a greater sense of well being.

For more information on Dr. Group, stress, depression and anxiety please visit our website at http://www.stress-anxiety-depression.org.

Physical Activity

Physical exercises help to strengthen body, relax muscles and nervous system, integrate mind and body, relieve muscle tension, and improve physical function.

Cardio Exercise: Physical exercise is a wonderful stress reliever, allowing you to divert your attention from your stress and strengthen your immune system. Walking, aerobics, swimming, biking, and weight training can all help to calm your body and alleviate stress.

Therapeutic Exercise: Yoga, Pilates, tai-chi, dance therapy, and other stretching based exercises are excellent ways to calm both mind and body. Yoga forces you to concentrate on your body and its abilities, leaving you energized, refreshed, and relaxed. Seek help of a practitioner trained in therapeutic yoga to learn a series of postures, breathing skills, and relaxation techniques that can help you cope with stress.

Mind Powers and Supplements

Use your mind to help understand stress and its physical symptoms, and alleviate their effects on your body.

Mental Exercises: Meditation helps you to clear you mind of stress and promote relaxation. Other techniques that may also be useful include guided imagery, art therapy, enjoyment of music, and other mental exercises.

Relaxation Techniques: If you frequently become stressed, its important to learn relaxation techniques that can help you manage stress throughout day. Practicing simple breathing exercises such as slow, diaphragmatic breathing and conscious muscle relaxation can help you clear your mind and calm your physical responses to stress. Alternate nostril breathing, is another technique that can be practiced regularly to cleanse and strengthen body and calm mind.

Herbs: There are many herbs that can be used to reduce stress and manage its symptoms. St John's Wort, chamomile, ginger, wild yam, ginseng, borage, licorice, milk thistle, and nettle have all been found to help in managing stress.

Aromatherapy: Don't underestimate power of nose in helping to manage stress. Certain scents can calm body and relieve tension and anxiety that is often associated with stress. Essential oils of lavender, chamomile, geranium, rose, neroli, sweet marjoram, and ylang-ylang are commonly recommended for stress relief. They can be used in massage, added to a bath, or inhaled through a vaporizer.

For more information on Dr. Group, stress, depression and anxiety please visit our website at http://www.stress-anxiety-depression.org.