Am I Depressed?
Why am I depressed?
30 08 2008
Fun Stress Management Games to Balance Your Life
Posted by: admin in Daily Articles
Stress can be damaging to all aspects of your life. It can make you irritable, unproductive, and even give you health problems later on in life. People have been learning how to deal with stress for decades now, and theyve compiled all of their tips into a variety of guides for you to use. Many of these guides can be found online now for free, and if you suffer from stress in your life, then you should definitely check them out. One of the best ways to deal with stress is through stress management games, which help you relax even when there is a lot of stress present.
Stress management games work because they dont require people to completely change their lifestyles. You wont be required to change any of your routines, and these stress management games are easy to play and pick up anywhere. Unlike other stress management programs, games work by countering the effects of a stressful environment instead of removing the source of stress, essentially achieving the same results ultimately. You can continue to work fifty hour weeks, but youll find that stress doesnt bother you nearly as much when you use techniques to counter it.
Many stress management games are ones that youre already familiar with. Board and video games are both great ways to relax, but you should stick with the casual ones and away from more competitive games, as the latter might simply a little more stress. However, another way way to defeat stress is through the use of Yoga or other meditative practices. These really make your body comfortable, and there are more choices than ever with the growing market for meditative materials.
Of course, the healthiest stress management games are the ones where you exercise, and not just because they tone your muscles and help you lose those extra pounds (though youll also appreciate those benefits when youre done). Playing tennis, swimming, and golfing can all help you deal with stress, and youll also have fun doing them. However, exercises like weight lifting and running arent necessarily great stress management games because they place a lot of strain on your body, which can translate into stress. At the very least, you wont find their benefits to be nearly as helpful as with more casual exercise games, but theyre still very helpful to keep you healthy. If youre looking to counter stress in your life, then stress management games will help you have fun while doing that
How to Understand Your Stress IncontinencePosted by: admin in Daily Articles
With as many as 6 million people in the united kingdom suffering from incontinence o one form or another, and 25% of women over the age of 18 having had at least one incontinent episode its a much bigger problem than many people think. This is because it is taboo – not discussed in public and often ignored. It can be so embarrassing we dont even want to talk to our doctors about it. Thats why Im writing this article, so you can get educated about what is going on from the privacy and seclusion of your own house. Hopefully by the time you are finished reading it you will not feel so alone or helpless about incontinence.
What is Stress Incontinence?
Stress incontinence differs from other forms of incontinence in that it is triggered by stress. This refers not to emotional stress but actual physical stress on the bladder. As such it is usually triggered by exercise including sharp movements such as sneezing, coughing or laughing. It is triggered by the urethral sphincter being pressed on by the abdomen. Because the Urethral Sphincter cannot deal with the additional pressure it will leak Urine in varying quantities.
What Is Causing It?
There are a number of causes of Stress Incontinence, most notably the weakening of the pelvic muscles. In a normal situation these muscles should be supporting both the urethra and the bladder, but they become weakened and so prone to leakage when additional stress is placed on them. Alternatively, a malfunction in the Urethral Sphincter may result from a neurological injury or trauma to the area surrounding the urethra.
Who Is At Risk?
There are a number of factors that will increase the risk to you including obesity, smoking and having given birth. Women are also significantly more likely to suffer from Stress Incontinence. Smoking increases your chances because it is more likely to lead to chronic coughing, and other conditions which lead to regular bouts of coughing, such as Asthma and bronchitis will also increase your susceptibility.
What Can Be Done About It?
Surgery is the most extreme option to treat Stress Incontinence and while candidates are carefully qualified the success rate can be as high as ninety five percent. Medication can also be prescribed by your doctor in certain situations and can be very effective.
One of the simplest and least invasive things you can do is regular pelvic muscle exercises to keep your pelvic floor muscles in strong condition. As with any exercise routine the key is regularity and persistence. Some people will see an improvement within a few weeks to a few months, but it may take up to five months to start really seeing results. The exercises you need to perform are very simple and involve clenching and un-clenching your abdominal muscles in a controlled fashion. The great thing about this is that you can perform these practically anywhere, even while you are sitting at your computer. Anyone looking at you would have to watch very closely to know you were doing anything at all as the muscles you need to focus on are all internal.
The Secrets on How to Treat a Panic Attack and WinPosted by: admin in Daily Articles
Having an anxiety or panic attack is one of the worst experiences a person could ever go through. And yet there are thousands of people in the United States that suffer from them every day of the year. These people are young, old and middle aged and they know that these attacks leave them thinking that their world is ending and that there is nothing they can do to stop it from happening. The good news is this: there are ways and methods to treat a panic attack that do work to help you get back under control again.
There are a number of effective treatments for anxiety attacks that will help you in your fight against them. While there are some sufferers who look for help from medical physicians and trained therapists, there are also quite a few people who have found other ways to help them treat their condition.
The first thing you need to do is take a look at your personal life your every day habits. What kind of diet do you eat? Do you tend toward healthy foods or are you more of a caffeine and sugar kind of person? Did you know that scientists have proved that caffeine and sugar can adversely affect your brain?
The truth of the matter is that the chemical signals that fire in the brain that start your panic attacks are greatly affected by energy drinks, coffee and even soda pop! Do your best to cut down on these beverages. Simply cutting down on them will in many cases be the answer in curbing your anxiety.
It is also very important that you get enough sleep each night. If you arent getting enough sleep you might notice that your anxiety attacks are happening more and more frequently. Adults need to get at least eight hours of sleep every night to fight off against anxiety and stress. I know that this is another simple tip, but you would be amazed at how effective it is in dealing with the situation. Your body just doesnt function properly when it is sleep deprived.
In order to live a life that is free of stress, you need to take a look at your life and figure out what is causing the stress in the first place. Once you know how to combat your stress you will be better prepared to curb your panic attacks.
How Not to Relieve Your Stress
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Is your idea of stress relief kicking back with a beer and watching the game? Or pigging out on a box of chocolates whilst watching an episode of Lost? If so you are not alone. Research in the US has found people are turning to food, drink and cigarettes to relieve their stress. However none of these are effective and this article will discuss why.
The stress response
When we experience stress our body goes through a number of changes. These include an increase in heart rate and blood pressure, a rise in blood sugar levels, as well as adrenaline being produced through the adrenal glands causing stimulation of the heart and organs. This is known as a stress response. Effective stress relief aims to ease this response, since if these changes are experienced chronically, health risks arise.
Alcohol, smoking and eating sugary and fatty foods (the ones you turn to at times of stress) can also trigger the stress response. So rather than relieving your stress you are actually increasing it. Some research indicates that just a small quantity of alcohol can bring on a stress response. Furthermore, alcohol is actually a depressant so will not be doing anything to perk up your mood.
The health risks
Ongoing stress is associated with heart disease, depression, diabetes and neuroses. Such health risks are also associated with eating too many unhealthy foods, smoking and drinking. So not only are you increasing your stress through these so-called fixes, you are also increasing your chances of developing some serious medical conditions.
In addition, turning to drink too frequently can potentially lead to a dependency on alcohol. Your body develops a tolerance to alcohol so more is needed, which can lead to addiction. This can bring about greater health risks and some potentially damaging changes to your lifestyle.
Remember, smoking is associated with numerous other diseases including many types of cancer, strokes and blindness. Presumably having to deal with these illnesses is going to bring about greater stress further down the line.
The nicotine fix
You may be a smoker or know a smoker who just has to light up to relieve their tension. By doing so you are not actually relieving your stress. Rather you are getting your nicotine fix the absence of which will have increased your tension. So you see cigarettes as a means reducing stress, when this is not really the case. Also, nicotine is known to increase stress. Some research has shown that when people start smoking, their stress increases. Furthermore, smokers generally feel more stress than their non-smoking counterparts. Happily stress is reduced through quitting, as are the health risks.
By the way, watching sport on the TV will do little to relieve your stress (especially if your team is losing!). TV watching is a passive activity that does little to boost your wellbeing. Instead try to engage in things you can actively be involved in.
Finally, bad foods, alcohol, smoking and TV watching can all hinder your ability to get a good nights sleep. Lack of sleep will do very little to relieve your stress.
Stress Management Posted by: admin in Daily Articles
Stress is mostly seen as a negative problem, but there is also a positive side to stress. As the saying goes, Do something that frightens you each day. What this means is that small dose of stress can be beneficial in achieving greater efficiency and effectiveness in our every day lives.
Unfortunately the negative side of stress can cause severe physical and psychological problems. This negative side of stress comes from being unable to turn off from stressful or pressure situations. Whether your stress comes from difficulties at home, pressure or competition at work or conflicts with friends. These problems can lead to constant tension in both the mind and the body.
Stress comes from situations we react to that are generally beyond our control. These are problems can lead us to us high levels of anxiety. It is important to remain positive and not allow the negative effects to encroach on our lives.
How do we start with Stress Management?
What are the Causes?
Stress management begins with identifying our reactions to certain situations. A typical example would be when faced with an event you are required to perform such as giving a presentation or making a speech. Should you find yourself developing a headache when faced with these situations, this would be seen as performance stress.
Controlled breathing is probably the most effective starting point to help with relieving stress. When you feel a headache begin or your body becoming tense, take a few seconds to breathe deeply. Close your eyes and try to calm your mind and body this will help to fend off any negative reactions.
You need to maintain a positive attitude to continue with stress management. Subconsciously your mind tends to magnify stressful situations. You need to remind yourself that no matter how difficult or demanding the situation is something positive will come out of it. Every cloud, they say, has a silver lining.
You need to slow down and pace yourself and start to relax. Take a break, do not try and slog on through a problem. The tension you feel both physically and mentally is you bodys way of telling you to take a break. Quite often ten minutes and a coffee is all you need to help refresh your mind enough to come back resolve the problem. If you are in a situation that allows it a power nap can also be beneficial.
Stress management begins with exercise. A healthy body leads to a healthy mind. A balanced diet and regular exercise helps to keep you relaxed and aids unwinding at the end of a stressful day. Exercise does not need to be straining, a brisk walk twice a week combined with 8 hours sleep could be all you need. Dont forget those all important fruit and vegetables.
Stress and Anxiety – Recovery and HealingPosted by: admin in Daily Articles
Rest at last! My tired body and exhausted brain had been looking forward to this day for months. An extremely busy work year was ending and a well deserved and anticipated extended vacation was beginning. We loaded our two preschool daughters into the car and began a long unstructured camping trip down the eastern seaboard of the United States.
We were less than three hours into this long overdue rest and family adventure when the unpredictable nature of years of poorly managed stress combined with an overwork and unbalanced lifestyle called in a long past due account. As I began to relax and leave behind the unrelenting pressures of work, an intense depression descended on me that I would not wish on my worst enemy.
For the next three weeks, I did not have a positive thought. My concentration levels were next to zero and I have never felt so hopeless, frustrated and scared in my entire life. Looking back, I should have been under professional care but at the time I had no idea what was happening or what to do about it.
I learned later that because of years of poorly managed excessive stress caused by overwork my body had used up all its emotional and energy reserves. My stress load had exceeded my stress coping ability and the negative balance had reached overload. As I began to relax, an extreme negative reaction suddenly exploded and I was in serious depression.
If someone had asked me days before if I felt stressed, I would have said no. Tired, frustrated, in need of rest, yes, but not stressed. Stress can be very deceptive. Therefore, we need to be alert to how stress is affecting us and recognize the stress warning signals. I had been having periodic extreme stress warning signals for years but went on with life as usual not realizing the danger just around the corner.
Camping beside the ocean, I often walked along the beach and tried to figure out what was happening. With my concentration extremely low, one thought kept me sane and brought me through this dark time. I had read years before that when you are sick and unable to think that you should not try to think or even pray. Simply trust God. He understands and he will bring healing and work it all out. Many times a day I prayed, “Lord, I do not know what is happening to me, I cannot think clearly, I can’t even pray coherently so I am simply going to relax in you and trust you to see me through this.”
Fortunately with rest, change, the support of a loving family and the grace of God, the depression lightened and after two months away I thought that I was ready to go back to work. Yet within hours of arriving home I realized that I was not ready to go back to work. I finally went to see my doctor and discovered that I was in the later stages of burnout from which it took me three years to fully recover.
I write this today, first of all as a caution that others may avoid such an unnecessary negative experience that can literally derail the most noble of purpose. Stress is the spice of life but excessive stress combined with poor coping skills and an unbalanced lifestyle in our 24/7 world can literally kill you! Secondly, I write to bring hope and share the good news that a full and complete recovery from serious burnout is possible. With the right help and with healing and recovery, the joy will return. To receive a FREE e-course, entitled, 7 Days to Enjoying the Stress of Your Life, click on the link below.
Cameron Johnston is an author, speaker and stress fitness coach. He is a burnout survivor who has inspired tens of thousands of individuals to live it up without being washed-up. Through his articles, books and speaking, employees in hundreds of organizations have mastered the stress hardiness tools needed to thrive and succeed in our fast-paced, 24/7 world. He has a Masters of Science Degree in Public Health and has developed the Cooling DownThe Stress Soup Stress Management System. Cameron is the author of three books on stress management including, Don’t Eat The Soup As Hot As They Cook It! Here he has distilled all the stress management essentials into eight powerful and very doable ways to cool off the stress soup. He is President of WellChoices™ Consulting and Business Development Director for the Silver Hills Lifestyle Makeover Spa. His unique, effective and fun approach to wellness and stress solutions guarantees that his writing and presentations will always be both entertaining and informative.
Stress Relief – A Relaxation Guide
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If you suffer from increased levels of anxiety or nervous tension you may need to develop more effective ways of dealing with every day stress. Situations that can lead to stress, can include such things as, being in a crowd, riding an elevator or visiting a dentist. Also any changes in your basic lifestyle can become difficult to handle. These changes can include house move, death or serious illness in a loved one, loss of a job, financial difficulties and divorce.
Stress and the Affects on the Body.
The onslaught of stress leads to the fight or flight syndrome which is responsible for increased pulse and breathing, a heightening of the glandular functions, an increase in the blood circulation. If you live constant stressful life you will find that your nervous system will be in a constant state of tension. To maintain a balance, the energy that builds up during these times of fight or flight needs to be discharged. If this syndrome is allowed to continue you will deplete your energy reserves and lead to an emotional burnout and eventually total exhaustion. To break this cycle you need to learn stress relief management and relaxation. To replenish and protect your energy levels.
• Make yourself comfortable sitting or lying.
• With your eyes closed breathe deeply, slow and steady.
• Focus your thoughts totally on your breathing and nothing else. If your mind wanders just bring it back to your breathing.
• Block out all other thoughts and concentrate on the movement of your chest and abdomen.
• Repeat the word relax on both your inhaling and exhaling.
• After a short while focus your mind on your shoulder muscles getting them to relax.
• Next turn to your chest then abdomen and on to your legs.
• Continue with this exercise until you feel relaxed.
At first the above stress relief exercises may be difficult to complete but with practice it will become easier. With time you may only need to close your eyes and take a few short breaths to achieve relaxation.
Once you have mastered this technique of relaxation, you will have gained control of the tension you are prone to carrying in your body and you will be able to relax at will. As a result of this exercise, you can achieve relaxation even if you are in a room full of people.
Understanding Stress in the WorkplacePosted by: admin in Daily Articles
Stress in the workplace is no longer new to us. Everybody in the office, or any workplace for that matter, experience it; beginning from the executives down the rank and file staff. No one is spared from it. But what is stress really?
-The Nature of Stress
Stress is the way our bodies and minds respond to the demands and responsibilities put upon them. It is a part of any job. It is a part of our everyday life. In the workplace, stress manifests when the demands of the work and challenges it entails increase.
Stress is how our body reacts to these things. It is what drives us to do the job and finish it right away to meet the deadline but have it done well. The heightened tension gives us an adrenaline rush that allows us to push ourselves to the limit. Oftentimes, it is after the work is done or when the crisis is resolved that we feel the exhaustion. Then we feel relieved.
A little stress from time to time is good for the body and mind for it is some sort of exercise for the brain to think of solutions to the problem the shortest time possible. It is also some sort of exercise for the body when it needs to do the running and walking around in doing the work. This is when people feel more alive, because they are doing something important; hence, they feel important. So, a little stress is actually good for you.
-When Stress Becomes Excessive
So when do stress becomes bad for you? When stress becomes excessive, it becomes damaging for your health. As the old adage says, anything in excess is bad. In fact, everything has to be in moderation.
Excessive stress can trigger emotional as well as physical responses that may be harmful the person experiencing it and to the organization he belongs to as well. Excessive stress may manifest in the individual or employee in the form of headache, uneasy sleep, upset stomach, irritability, inability to focus, and poor treatment and relations with colleagues, family and friends.
Each of these manifestations of stress affect the productivity of the employee in the workplace. It may result to absenteeism and sometimes insubordination; hence, affecting the companys overall performance in the long run. It could lead to conflict and more tension in the workplace
And worst of all, stress can also lead to serious chronic diseases such as musculoskeletal conditions, cardiovascular disease and even psychological disorders. There are strong evidence from scientific studies that workplace stress does contribute to the development of chronic health problems that were mentioned.
So how does workplace stress become excessive? Workplace stress, or better known as job stress, increases as the demands and challenges of the work increases. When these demands and challenges become excessive and the employees ability to handle them or the satisfaction of the employee with the compensation of his effort for the job do not match, thats when stress becomes excessive.
For example, an average employee is given too much work beyond his mental ability, or just impossible to accomplish at the given time, then stress becomes excessive. Or if the employee given a difficult or complex task is only receiving minimum wage, he would be dissatisfied with it but is unable to voice his opinion so he would be stressed over that fact. This is also when stress becomes excessive and harmful to the employee and to the company as well.
Other causes of stress are: tedious tasks; long work hours with low pay; unhealthy working environment; unreasonable work demands; not enough rest breaks; vague job descriptions and expectations; * multiple superiors; conflicting work demands; lack of participation or voice in the decision-making; unfair policies; ineffective communication flow; instability of the job; lack of proper transition for changes; frequent personnel turnover; No or poor chance of career advancement; difficult superiors; bullying or harassment by superiors; as well as unfair competition among staff and other conflicts.
These are but a few of the many causes of stress in the workplace. And unfortunately these are always present in every company. For this reason, work is sadly always associated with stress. Everybody thinks that every job is stressful.
Well, as mentioned earlier, it is perfectly normal to be stressed from time to time. However, one should learn to adapt to the work environment so as to reduce stress in the workplace when it borders on becoming excessive.
Learn How to Treat Panic Attacks With These 3 Dos and Donts
Posted by: admin in Daily Articles
Are you one of the many thousands and thousands who have panic attacks? This short article will reveal 3 dos and donts on how to treat panic attacks.
The 3 Dos
1. Get plenty of rest. Have at least 8 hours of shut eye. Stress is a major contributing factor to panic attacks and sleep is natures way to recharge and let go of stress. If possible, try to grab some time to yourself during the day, especially if work is causing you stress. You could even consider a change of career if your current one will never make you happy.
2. Try to cut down on caffeine and sugar. Stimulants in your food and beverages will only make your stress worse. They tend to stimulate your brain – so if you can reduce or remove them then chances are good you will experience less panic attacks.
3. Partake in relaxing activities. Go outside more, and enjoy nature. Make it a priority that you do something daily which soothes you. It might be qigong or tai chi, or sitting on the beach reading a good book.
The 3 Donts
1. Dont spend you time thinking and focusing on your previous panic attacks, or of perceived future episodes you imagine might be. Just as people tend to be careful of what they eat, you should be mindful of what you think.
2. Dont ever criticize yourself or beat yourself up for the way that you feel. Know that you will be alright and that this thing you have can be gotten rid of and that you will in your own time.
3. Most importantly, dont think for second that panic attacks is something you simply must learn to live with. It is not. There are some very effective treatments out which can significantly reduce and even remove all traces of panic attacks.
I personally tried a revolutionary technique along with hundreds of others (maybe thousands) which was very simple, but most importantly it worked. So even though it can seem hopeless at times, you CAN overcome your panic attacks.
Pregnant With Panic Attacks – 5 Simple Tricks to Stop Your Panic Attack
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There is a deep connection between you and your baby. What your baby feels, you feel. And vice versa. So if youre pregnant with panic attacks then read on to see what you can do to stop your panic attacks, for you and your baby.
5 quick tips:
1. Avoid giving your attention to ANY reasons to be worried or fearful. Learn to sense or feel when your thoughts are being overly negative. You always have a choice on what, or how, you think. 99% of the time, when we consider what the worst thing that could happen to us on any subject, truth be told, it never is so bad as to justify excessive worrying.
2. At any signs of an incoming attack, immediately withdraw from whatever youre doing, and go for a walk, or sit if you are unable, and just enjoy your breathing. Breathe deeper and breathe slower. This is a scientific method which will clam your whole body and mind. Especially enjoy your out breath, through your mouth with a gentle Haaa sound.
3. Another avoidance tip is to use distraction on yourself. What you need to do here is take your mind off and away from the intrusive and unhelpful thoughts you are having, and put your mind somewhere completely different. You could phone a friend, or flick through the channels on your television, or play a video game etc. Just distract yourself, and in doing so your body and mind will take care of itself.
4. Go for a walk in nature. Spend some time with just you and your baby. A little gentle exercise can really help with panic attacks, and getting fresh air, a change of scenery and walking are all positive steps you can take to reduce your panic attacks.
5. Laugh more! This may seem trivial – but a sure way to lower your panic attacks is to find reasons to laugh more. There are many ways you can do this. Put on a comedy, read jokes, hang out with someone you know who always makes you laugh. You can go to comedy clubs. Just find ways to laugh more.