DEALING WITH STRESS DANGER SIGNS
1. General irritability, hyper excitation, or depression when dealing with stress
2. Pounding of the heart, an indicator of high blood pressure
3. Dryness of the mouth and throat
4. Impulsive behavior, emotional instability
5. The overpowering urge to cry or to run and hide
6. Inability to concentrate, flight of thoughts, and general disorientation
7. Feelings of unreality, weakness or dizziness
8. Predilection to become fatigued, and loss of the “joie de vivre”
9. “Floating anxiety” – that is to say, we are afraid, although we do not know exactly what we are afraid of when dealing with stress
10. Emotional tension and alertness, feeling of being “keyed up”
11. Trembling, nervous tics
12. Tendency to be easily startled by small sounds
13. High-pitched nervous laughter
14. Stuttering and other speech difficulties when dealing with stress
15. Bruxism, or grinding of the teeth
17. Hyper motility
19. The frequent need to urinate
20. Diarrhea, indigestion, queasiness in the stomach, and sometimes even vomiting
21. Migraine headaches
22. Premenstrual tension or missed menstrual cycles
23. Pain in the neck or lower back
24. Loss of appetite or compulsive eating
25. Increasing smoking
26. Increased use of legally prescribed drugs, such as tranquilizers or amphetamines when dealing with stress
27. Alcohol and/or drug addiction
29. Neurotic behavior
31. Proneness to accidents
Dealing with Stress,stress test
Self-Scoring Test for gauging stress and tension levels in dealing with stress:
A FEW TIMES-1
BEHAVIOR OFTEN A WEEK -2
1. I feel tense, anxious, or have nervous
2. People at work/home make me feel tense
3. I eat/drink/smoke in response to tension
4. I have tension or migraine headaches, pain
in the neck or shoulders, or insomnia
5. I can’t turn off my thought at night or on
weekends long enough to feel refreshed and
relaxed the next day.
6. I find it difficult to concentrate on what I’m
doing because of worrying about other things.
7. I take tranquilizers (or other drugs to relax) when dealing with stress
8. I have difficulty finding enough time to relax
9. Once I find the time, it is hard for me to relax
10. My day is made up of many deadlines
MAXIMUM TOTAL SCORE 20
ZONE SCORE TENSION LEVEL
A. 14-18 Considerable above average
B. 10-13 Above average
C. 6-9 Average
D. 3-5 Below Average
E. 0-2 Considerably below average
Tips on dealing with stress and Stress Reduction
Great Ways of dealing with stress To Relax Your Body
1. Deep breathing- While sitting, lying down, or standing, close your eyes and breathe in slowly. Let the
breath out for a count of 5-10 seconds. Take ten of these super-relaxers any time you feel tense.
2. Stretching- Practice simple stretches such as the “neck stretch”: stretch your neck by gently rolling your
head in a half-circle, starting at one side, then dropping your chin to your chest, then to the other side.
3. Exercise- All kinds of physical activity- hiking, running, bowling, walking, etc. – help when dealing with stress.
4. Take a bath- Ask household members to allow you at least 30 minutes of uninterrupted time to help you dealing with stress.
5. Get a massage- A massage is a wonderful way to get rid of physical tension. Professional masseuses
generally take 30 minutes to an hour, and will work on specific areas of tension, such as lower back or
6. Eat well- Reduce caffeine (in coffee, black tea, chocolate) and alcohol intake. Find out if your diet is
well-balanced, and take steps to eat healthier to help you when dealing with stress.
5 Great Ways To Relax Your Emotions
1. Talk – Take the time to talk with a friend, mate or child. Express feelings you might have been holding
in. Listen carefully to your partner. Walking in a quiet neighborhood or park can limit distractions.
2. Laugh – Go to a comedy club, see a funny movie or spend time with a funny friend.
3. Cry – Crying can be as good a release as laughing. If you haven’t cried in a long time, try listening to
sad music, watching a sad movie or writing about a sad experience.
4. Read – A good book is a great escape. Reading a tear-jerker or comedy can help release pent-up
emotions when dealing with stress.
5. Do something you love – When you enjoy yourself, whether it’s gardening, going to the beach, or
seeing friends, you relax your emotions.
ACTION AND ATTITUDE WHEN DEALING WITH STRESS
Everybody wants help dealing with stress more effectively, but many struggle to do it well. The solution lies in
If you have been trying to “will” yourself into feeling or just thinking differently about dealing with stress,
these mental efforts will only have a short-term effect. This will only lead to more futile attempts.
AVOID THIS WHEN DEALING WITH STRESS
Start dealing with stress by focusing on attacking your stressors with action.
For example, if you are always running late for work,
take time at lunch to jot down an itemized list of the things you must do in the morning before you leave the
Does it take 8 minutes to shower, 20 minutes to dress, and 25 minutes to get everyone out the door?
Add driving time, errands, and some contingency time. Then plan buffer time for unforeseen events, and if they
don’t happen, view the extra time as a bonus when you arrive at work early.
Slot every activity into its required
time. Determine what time you must go to bed and get up. Reward yourself and the rest of your morning crew
for sticking to this schedule, even for one day.
Plan a bigger reward for two days in a row, and claim the big
prize for a week without a skipped day.
Keep going. With a newly acquired good habit, you will soon be
teaching others how to start dealing with stress.
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