COMMUNICATION

ASSESSMENT FILE

SUBMITTED TO: KAJAL SRIVASTAV

SUBMITTED BY:

HARISH BORA

B.TECH(IT) 6th SEM

AUUP ENROL NO: A7605307026

BEHAVIOURAL SCIENCE PROJECT
ON
STRESS MANAGEMENT

SUBMITTED BY:
MOHD. WASEEM
B.TECH(IT)
A7605307033
BEHAVIOURAL SCIENCE PROJECT
ON
STRESS & COPING TECHNIQUES

SUBMITTED BY:
AMIT KR. SINGH
B.TECH(IT)
A7605307012
UNDERSTANDING STRESS

SIGNS, SYMPTOMS, CAUSES, AND EFFECTS

Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so
commonplace that it has become a way of life. Stress isn’t always bad. In small doses, it can help
you perform under pressure and motivate you to do your best. But when you’re constantly running in
emergency mode, your mind and body pay the price.

If you frequently find yourself feeling frazzled and overwhelmed, it’s time to take action to bring
your nervous system back into balance. You can protect yourself by learning how to recognize the
signs and symptoms of stress and taking steps to reduce its harmful effects.

What is stress?
The Body’s Stress Response

When you perceive a threat, your nervous system responds by releasing a flood of stress
hormones, including adrenaline and cortisol. These hormones rouse the body for
emergency action.

Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and
your senses become sharper. These physical changes increase your strength and stamina,
speed your reaction time, and enhance your focus – preparing you to either fight or flee
from the danger at hand.

Stress is a normal physical response to events that make you feel threatened or upset
your balance in some way. When you sense danger – whether it’s real or imagined – the body's
defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or
the stress response.

The stress response is the body’s way of protecting you. When working properly, it helps you stay
focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra
strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.
The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes
during a presentation at work, sharpens your concentration when you’re attempting the game-
winning free throw, or drives you to study for an exam when you'd rather be watching TV.

But beyond a certain point, stress stops being helpful and starts causing major damage to your health,
your mood, your productivity, your relationships, and your quality of life.

Effects of chronic stress

The body doesn’t distinguish between physical and psychological threats. When you’re stressed over
a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just
as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and
worries, your emergency stress response may be “on” most of the time. The more your body’s stress
system is activated, the easier it is to trip and the harder it is to shut off.

Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly
every system in your body. It can raise blood pressure, suppress the immune system, increase the risk
of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress
can even rewire the brain, leaving you more vulnerable to anxiety and depression.

Many health problems are caused or exacerbated by stress, including:

 Pain of any kind  Depression
 Heart disease  Obesity
 Digestive problems  Autoimmune diseases
 Sleep problems  Skin conditions, such as eczema

How much stress is too much?

Because of the widespread damage stress can cause, it’s important to know your own limit. But just
how much stress is “too much” differs from person to person. Some people roll with the punches,
while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the
excitement and challenge of a high-stress lifestyle.

Your ability to tolerate stress depends on many factors, including the quality of your relationships,
your general outlook on life, your emotional intelligence, and genetics.

Things that influence your stress tolerance level

 Your support network – A strong network of supportive friends and family members is
an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you
are, the greater your vulnerability to stress.
 Your sense of control – If you have confidence in yourself and your ability to influence
events and persevere through challenges, it’s easier to take stress in stride. People who are
vulnerable to stress tend to feel like things are out of their control.
 Your attitude and outlook – Stress-hardy people have an optimistic attitude. They tend
to embrace challenges, have a strong sense of humor, accept that change is a part of life, and
believe in a higher power or purpose.
  Your ability to deal with your emotions. You’re extremely vulnerable to stress if you
don’t know how to calm and soothe yourself when you’re feeling sad, angry, or afraid. The
ability to bring your emotions into balance helps you bounce back from adversity. 
 Your knowledge and preparation – The more you know about a stressful situation,
including how long it will last and what to expect, the easier it is to cope. For example, if you
go into surgery with a realistic picture of what to expect post-op, a painful recovery will be
less traumatic than if you were expecting to bounce back immediately.

Am I in control of stress or is stress controlling me?

 When I feel agitated, do I know how to quickly calm and soothe myself?
 Can I easily let go of my anger?
 Can I turn to others at work to help me calm down and feel better?
 When I come home at night, do I walk in the door feeling alert and relaxed?
 Am I seldom distracted or moody?
 Am I able to recognize upsets that others seem to be experiencing?
 Do I easily turn to friends or family members for a calming influence?
 When my energy is low, do I know how to boost it?

Causes of stress
Top Ten Stressful Life Events

1. Spouse’s death
2. Divorce
3. Marriage separation
4. Jail term
5. Death of a close relative
6. Injury or illness
7. Marriage
8. Fired from job
9. Marriage reconciliation
10. Retirement

The situations and pressures that cause stress are known as stressors. We usually think of stressors as
being negative, such as an exhausting work schedule or a rocky relationship.

However, anything that puts high demands on you or forces you to adjust can be stressful. This
includes positive events such as getting married, buying a house, going to college, or receiving a
promotion.

What causes stress depends, at least in part, on your perception of it. Something that's stressful to
you may not faze someone else; they may even enjoy it.

For example, your morning commute may make you anxious and tense because you worry that
traffic will make you late. Others, however, may find the trip relaxing because they allow more than
enough time and enjoy listening to music while they drive.
Common external causes of stress

Not all stress is caused by external factors. Stress can also be self-generated:

 Major life changes  Financial problems

 Work  Being too busy
 Relationship difficulties  Children and family

Common internal causes of stress

Not all stress is caused by external factors. Stress can also be self-generated:

 Inability to accept uncertainty  Unrealistic expectations

 Pessimism  Perfectionism
 Negative self-talk  Lack of assertiveness

What's Stressful For You?

What's stressful for you may be quite different from what's stressful to your best friend, your spouse,
or the person next door. For example:

 Some people enjoy speaking in public; others are terrified.

 Some people are more productive under deadline pressure; others are miserably tense.
 Some people are eager to help family and friends through difficult times; others find it very
stressful.
 Some people feel comfortable complaining about bad service in a restaurant; others find it so
difficult to complain that they prefer to suffer in silence.
 Some people may feel that changes at work represent a welcome opportunity; others worry
about whether they'll be able to cope.

Signs and symptoms of stress overload

It’s important to learn how to recognize when your stress levels are out of control. The most
dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feels
familiar – even normal. You don’t notice how much it’s affecting you, even as it takes a heavy toll. 

The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body,
and behavior in many ways, and everyone experiences stress differently.

How do you respond to stress?

Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people
respond when they’re overwhelmed by stress:

 Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly
emotional, and unable to sit still.
  Foot on the brake – A withdrawn or depressed stress response. You shut down, space out,
and show very little energy or emotion.
 Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t
do anything. You look paralyzed, but under the surface you’re extremely agitated.

The following table lists some of the common warning signs and symptoms of stress. The more signs
and symptoms you notice in yourself, the closer you may be to stress overload.

Stress Warning Signs and Symptoms

Cognitive Symptoms Emotional Symptoms

 Memory problems  Moodiness

 Inability to concentrate  Irritability or short temper
 Poor judgment  Agitation, inability to relax
 Seeing only the negative  Feeling overwhelmed
 Anxious or racing thoughts  Sense of loneliness and isolation
 Constant worrying  Depression or general
unhappiness

Physical Symptoms Behavioral Symptoms

 Aches and pains  Eating more or less

 Diarrhea or constipation  Sleeping too much or too little
 Nausea, dizziness  Isolating yourself from others
 Chest pain, rapid heartbeat  Procrastinating or neglecting
 Loss of sex drive responsibilities
 Frequent colds  Using alcohol, cigarettes, or drugs
to relax
 Nervous habits (e.g. nail biting,
pacing)

Keep in mind that the signs and symptoms of stress can also be caused by other psychological and
medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a
doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms are
stress-related.

Dealing with stress and its symptoms

While unchecked stress is undeniably damaging, there are many things you can do to reduce its
impact and cope with symptoms.
Learn how to manage stress

You may feel like the stress in your life is out of your control, but you can
always control the way you respond. Managing stress is all about taking charge: taking charge of
your thoughts, your emotions, your schedule, your environment, and the way you deal with
problems. Stress management involves changing the stressful situation when you can, changing your
reaction when you can’t, taking care of yourself, and making time for rest and relaxation.

Strengthen your relationships

A strong support network is your greatest protection against stress. When you have trusted friends
and family members you know you can count on, life’s pressures don’t seem as overwhelming. So
spend time with the people you love and don’t let your responsibilities keep you from having a social
life. If you don’t have any close relationships, or your relationships are the source of your stress,
make it a priority to build stronger and more satisfying connections.

Tips for reaching out and building relationships:

 Help someone else by volunteering.  Go for a walk with a workout buddy.

 Have lunch or coffee with a co-worker.  Schedule a weekly dinner date
 Call or email an old friend.  Take a class or join a club.

Learn how to relax

You can’t completely eliminate stress from your life, but you can control how
much it affects you. Relaxation techniques such as yoga, meditation, and deep breathing activate the
body’s relaxation response, a state of restfulness that is the opposite of the stress response. When
practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in
your feelings of joy and serenity. They also increase your ability to stay calm and collected under
pressure.

Invest in your emotional health

Most people ignore their emotional health until there’s a problem. But just as it requires time and
energy to build or maintain your physical health, so it is with your emotional well-being. The more
you put in to it, the stronger it will be. People with good emotional health have an ability to bounce
back from stress and adversity. This ability is called resilience. They remain focused, flexible, and
positive in bad times as well as good. The good news is that there are many steps you can take to
build your resilience and your overall emotional health.

MEDICAL ASPECT OF SRESS AND ITS REASON FOR CAUSE

We can define STRESS as a normal physiological response of the body to situations or stimulus which are
perceived as 'dangerous' to the body. Stress can affect anyone and everyone at some point of time in their
life. When it occurs frequently it affects health - both physical and mental.

Understanding Stress
Human body is a complex organization of various tissues and each The system of it should function
properly and in a coordinated way. Moreover it has to function within the physiological limits which are
very restricted and narrow (see Table: 1).Technically this team work is called 'Milieu Interior or Internal
Homeostasis'.

Table 1: Physiological range of certain blood parameters

Analysis Reference Range
1. pH 7.36 - 7.45
2. Bicarbonate 21 - 27.5 m mol / l
3. Oxygen saturation Normally > 97%
4. Glucose 3.6 - 6.8 m mol / l
The normal physiological range of a few blood parameters is given above. It is just to show how narrow
the physiological limits are. The body has to function within this narrow limits maintaining Internal
Homeostasis.

The human body is exposed everyday to different person, species, situations and stimuli. Some of the
exposures are rewarding and certain others are hazardous. If the exposure is hazardous then the body
prepares itself to face the situation - the reason being its 'Internal Homeostasis' and hence its normal
functioning should not be affected. This response is called the Fight or Flight response. This response is to
make persons cope with the situation successfully.

Physiology of Stress
When a person is exposed to a 'dangerous' situation his body gets ready to face it. It needs more energy
for that. The extra energy is got by the 'Fight or Flight' response. The initial step is taken by the
Hypothalamus of the brain which secretes Adrenocorticotrophic releasing Hormone ARH). ARH stimulates
the adjacent pituitary gland to secrete Adrenocorticotrophic hormone (ACTH). This in turn stimulates the
adrenal glands which are situated on the kidneys to secrete Adrenaline and Cortisol .

Now these two hormones work together to see that the body gets more energy by providing more oxygen
and glucose. For these things to occur, the following adjustments are done.
 Diversion of the blood from less vital to more vital organs.

 Increase in the heart rate to supply more blood quickly.

 Increase in the blood pressure to supply blood efficiently.

 Increase in the respiratory rate to get more oxygen from the atmosphere.

 Breakdown of glycogen stores in liver and muscle to get more glucose.

 Formation of more glucose from non carbohydrate substances.

So at the end of the response, the body is well geared up and it tackles the situation. To put it in a nut
shell -"The mind feels the danger and the body tackles it. These actions are coordinated by hormones".
Once the trigger is gone the hormonal levels drops and the body returns to normal. But if this happens
repeatedly, then all the hormonal levels are persistently high not allowing the body to come back to
normal .The body keeps experiencing the above mentioned 'adjustments'. Soon the hormonal and energy
stores get exhausted. The vital link between the mind and the body is lost and the person suffers. The
mind gets disturbed by the fact that the threat is there. But the body is too tired to handle it. The
coordination between the two is disturbed.

Causes of Stress
Stress is a normal physiological phenomenon. So 'Undue or Unrelieved Stress' is the right term when we
discuss about the pathological aspects of stress. 'Undue or Unrelieved Stress' can occur in any person in
whom the normal 'Fight or Flight' response is overdone. It can occur as a short term response, delayed
response or a prolonged response.

Short Term Response or Acute Stress

Acute stress is the normal physiological 'Fight or flight response'. The effects will be present only till the
person is exposed to transient trigger. The trigger could be
 Hunger

 A narrow miss of an accident

 A competitive exam

 A job interview

 A short lived illness

Delayed Response
This is a separate entity. It is also called 'Post traumatic stress disorder'. It is caused by exceptionally
stressful conditions in which the person feels helpless, like
 Natural calamities

 War

 Rape

 Death of beloved ones

Prolonged Response or Chronic Stress

We define stress due to a prolonged response as chronic stress when the trigger is persistent or repetitive
not allowing the body to come back to normal by keeping the stress hormones at the higher level. The
persistent stressors could be any one of the following.
 Workplace stress

 Stress at home

 Financial stress
 STRESS MANAGEMENT
How to Reduce, prevent, and Cope with Stress

It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop
coming, there will never be more hours in the day for all your errands, and your career or family
responsibilities will always be demanding. But you have a lot more control than you might think. In
fact, the simple realization that you’re in control of your life is the foundation of stress management.

Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your
schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced
life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under
pressure and meet challenges head on.

Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it
sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own
stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried
about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that
leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

 Do you explain away stress as temporary (“I just have a million things going on right now”)
even though you can’t remember the last time you took a breather?
 Do you define stress as an integral part of your work or home life (“Things are always crazy
around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
  Do you blame your stress on other people or outside events, or view it as entirely normal and
unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level
will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with
them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will
begin to see patterns and common themes. Write down:

 What caused your stress (make a guess if you’re unsure).

 How you felt, both physically and emotionally.
 How you acted in response.
 What you did to make yourself feel better.

Look at how you currently cope with stress

Think about the ways you currently manage and cope with stress in your life. Your stress journal can
help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive?
Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

 Smoking  Using pills or drugs to relax      

 Drinking too much  Sleeping too much
 Overeating or undereating  Procrastinating
 Zoning out for hours in front of the TV or  Filling up every minute of the day to avoid
computer facing problems
 Withdrawing from friends, family, and  Taking out your stress on others (lashing
activities out, angry outbursts, physical violence)

Learning healthier ways to manage stress

If your methods of coping with stress aren’t contributing to your greater emotional and physical
health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress,
but they all require change. You can either change the situation or change your reaction. When
deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.

Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it.
No single method works for everyone or in every situation, so experiment with different techniques
and strategies. Focus on what makes you feel calm and in control.

Dealing with Stressful Situations: The Four A’s

Change the situation: Change your reaction:
  Avoid the stressor.  Adapt to the stressor.
 Alter the stressor.      Accept the stressor.

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s 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 you’re 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 can’t 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 traffic’s 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 it’s the topic of discussion.
 Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If
you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop
tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so
the problem doesn’t 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 don’t 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, you’ll have a good chance of
finding a happy middle ground.
 Be more assertive. Don’t take a backseat in your own life. Deal with problems head on,
doing your best to anticipate and prevent them. If you’ve 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 you’re
stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan
ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re
under.

Stress management strategy #3: Adapt to the stressor

If you can’t 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.

Adjusting Your Attitude

How you think can have a profound affect on your emotional and physical well-being. Each time you
think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled
situation. If you see good things about yourself, you are more likely to feel good; the reverse is also
true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of
self-defeating thoughts.

Stress management strategy #4: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t 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, it’s easier than railing
against a situation you can’t change.

 Don’t 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 doesn’t 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 you’re going through can be very cathartic, even if there’s 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, you’ll be in a better place to
handle life’s stressors when they inevitably come.

Healthy ways to relax and recharge

 Go for a walk.  Savor a warm cup of coffee or tea.
  Spend time in nature.  Play with a pet.
 Call a good friend.  Work in your garden.
 Sweat out tension with a good workout.  Get a massage.
 Write in your journal.  Curl up with a good book.
 Take a long bath.  Listen to music.
 Light scented candles  Watch a comedy

Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs.
Nurturing yourself is a necessity, not a luxury.

 Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t 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.

Learn the relaxation response

You can control your stress levels with relaxation techniques that evoke the body’s relaxation
response, a state of restfulness that is the opposite of the stress response. Regularly practicing these
techniques will build your physical and emotional resilience, heal your body, and boost your overall
feelings of joy and equanimity.

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, you’ll feel more relaxed and you’ll 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. Don’t 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.

Relaxation Techniques for Stress Relief

Relaxation Exercises to Reduce Stress, Anxiety, and Depression

The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as
deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you
activate this relaxation response. When practiced regularly, these activities lead to a reduction in
your everyday stress levels and a boost in your feelings of joy The relaxation response is:
and serenity. What’s more, they also serve a protective quality
by teaching you how to stay calm and collected in the face of  a mentally active process
life’s curveballs. that leaves the body relaxed
 best done in an awake state
 trainable and becomes
more profound with
You can’t avoid all stress, but you can counteract its negative practice
effects by learning how to evoke the relaxation response, a
state of deep rest that is the polar opposite of the stress
response.

The stress response floods your body with chemicals that prepare you for “fight or flight.” But while
the stress response is helpful in true emergency situations where you must be alert, it wears your
body down when constantly activated.

The relaxation response brings your system back into balance: deepening your breathing, reducing
stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.

In addition to its calming physical effects, research shows that the relaxation response also increases
energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and
boosts motivation and productivity. Best of all – with a little practice – anyone can reap these
benefits.
Starting a relaxation practice

A variety of relaxation techniques help you achieve the relaxation response. Those whose stress-
busting benefits have been widely studied include deep breathing, progressive muscle relaxation,
meditation, visualization, yoga, and tai chi.

Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness
their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at
least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief,
aim for 30 minutes to an hour.

Getting the most out of your relaxation practice

Set aside time in your daily schedule. The best way to start and maintain a relaxation practice is by
incorporating it into your daily routine. Schedule a set time either once or twice a day for your
practice. You may find that it’s easier to stick with your practice if you do it first thing in the
morning, before other tasks and responsibilities get in the way.

Don’t practice when you’re sleepy. These techniques can relax you so much that they can make
you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if
you practice when you’re fully awake and alert.

Choose a technique that appeals to you. There is no single relaxation technique that is best. When
choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The
right relaxation technique is the one that resonates with you and fits your lifestyle.

Do you need alone time or social stimulation?

If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation
will give you the to quiet your mind and recharge your batteries. If you crave social interaction, a
class setting will give you the stimulation and support you’re looking for. Practicing with others may
also help you stay motivated.

Deep breathing for stress relief

With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation
technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your
stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and
can be combined with other relaxing elements such as aromatherapy and music. All you really need
is a few minutes and a place to stretch out.

How to practice deep breathing

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as
possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths
from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of
breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and
breathe deeply:
  Sit comfortably with your back straight. Put one hand on your chest and the other on your
stomach.
 Breathe in through your nose. The hand on your stomach should rise. The hand on your
chest should move very little.
 Exhale through your mouth, pushing out as much air as you can while contracting your
abdominal muscles. The hand on your stomach should move in as you exhale, but your other
hand should move very little.
 Continue to breathe in through your nose and out through your mouth. Try to inhale enough
so that your lower abdomen rises and falls. Count slowly as you exhale.

If you have a hard time breathing from your abdomen while sitting up, try lying on the floor.  Put a
small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you
exhale.

Progressive muscle relaxation for stress relief

Progressive muscle relaxation is another effective and widely used strategy for stress relief. It
involves a two-step process in which you systematically tense and relax different muscle groups in
the body.

With regular practice, progressive muscle relaxation gives you an intimate familiarity with what
tension—as well as complete relaxation—feels like in different parts of the body. This awareness
helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as
your body relaxes, so will your mind. You can combine deep breathing with progressive muscle
relaxation for an additional level of relief from stress.

Progressive Muscle Relaxation Sequence

 Right foot
 Left foot
 Right calf
 Left calf
 Right thigh
 Left thigh
 Hips and buttocks
 Stomach
 Chest
 Back
 Right arm and hand
 Left arm and hand
 Neck and shoulders
 Face

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.
For a sequence of muscle groups to follow, see the box to the right:

 Loosen your clothing, take off your shoes, and get comfortable.
 Take a few minutes to relax, breathing in and out in slow, deep breaths.
 When you’re relaxed and ready to start, shift your attention to your right foot. Take a
moment to focus on the way it feels.
 Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count
of 10.
  Relax your right foot. Focus on the tension flowing away and the way your foot feels as it
becomes limp and loose.
 Stay in this relaxed state for a moment, breathing deeply and slowly.
 When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle
tension and release.
 Move slowly up through your body — legs, abdomen, back, neck, face — contracting and
relaxing the muscle groups as you go.

Mindfulness meditation for stress relief

Meditation that cultivates mindfulness is particularly effective at reducing stress, anxiety, depression,
and other negative emotions. Mindfulness is the quality of being fully engaged in the present
moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about
the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening
right now.

For stress relief, try the following mindfulness meditation techniques:

 Body scan – Body scanning cultivates mindfulness by focusing your attention on various
parts of your body. Like progressive muscle relaxation, you start with your feet and work
your way up. However, instead of tensing and relaxing your muscles, you simply focus on the
way each part of your body feels without labeling the sensations as either “good” or “bad”.
 Walking meditation - You don’t have to be seated or still to meditate. In walking
meditation, mindfulness involves being focused on the physicality of each step — the
sensation of your feet touching the ground, the rhythm of your breath while moving, and
feeling the wind against your face.
 Mindful eating – If you reach for food when you’re under stress or gulp your meals down
in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal
(no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and
concentrate on each bite.

Mindfulness meditation is not equal to zoning out. It takes effort to maintain your concentration and
to bring it back to the present moment when your mind wanders or you start to drift off. But with
regular practice, mindfulness meditation actually changes the brain – strengthening the areas
associated with joy and relaxation, and weakening those involved in negativity and stress.

Starting a meditation practice

All you need to start meditating are:

 A quiet environment.  Choose a secluded place in your home, office, garden, place of
worship, or in the great outdoors where you can relax without distractions or interruptions.
 A comfortable position. Get comfortable, but avoid lying down as this may lead to you
falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also
try a cross-legged or lotus position.
 A point of focus. Pick a meaningful word or phrase and repeat it throughout your session.
You may also choose to focus on an object in your surroundings to enhance your
concentration, or alternately, you can close your eyes.
 An observant, noncritical attitude.  Don’t worry about distracting thoughts that go
through your mind or about how well you’re doing. If thoughts intrude during your
relaxation session, don’t fight them. Instead, gently turn your attention back to your point of
focus.
Guided imagery for stress relief

Visualization, or guided imagery, is a variation on traditional meditation that can help relieve stress.
When used as a relaxation technique, guided imagery involves imagining a scene in which you feel
at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you,
whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this
visualization exercise on your own, with a therapist’s help, or using an audio recording. 

Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as
you can—everything you can see, hear, smell, and feel. Guided imagery works best if you
incorporate as many sensory details as possible. For example, if you are thinking about a dock on a
quiet lake:

 See the sun setting over the water

 Hear the birds singing
 Smell the pine trees
 Feel the cool water on your bare feet
 Taste the fresh, clean air

Yoga for stress relief

Yoga is an excellent stress relief technique. It involves a series of both moving and stationary poses,
combined with deep breathing. The physical and mental benefits of yoga provide a natural
counterbalance to stress, and strengthen the relaxation response in your daily life. 

What type of yoga is best for stress?

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady
movement and gentle stretching are best for stress relief. Look for labels like gentle, for stress relief,
or for beginners. Power yoga, with its intense poses and focus on fitness, is not the best choice. If
you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the
teacher.

Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group
classes or hiring a private teacher. Once you’ve learned the basics, you can practice alone or with
others, tailoring your practice as you see fit.

Tips for starting a yoga practice:

 Consider your fitness level and any medical issues before joining a yoga class.
There are many yoga classes for different needs, such as prenatal yoga, yoga for seniors, and
adaptive yoga (modified yoga for disabilities). “Hot” or Bikram yoga, which is practiced in a
heated environment, might be too much if you are just starting out.
 Look for a low-pressure environment where you can learn at your own pace.
Don’t extend yourself beyond what feels comfortable, and always back off of a pose at the
first sign of pain. A good teacher can show you alternate poses for ones that are too
challenging for your health or fitness level.
Tai chi for stress relief

If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed
tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements.  These
movements emphasize concentration, relaxation, and the conscious circulation of vital energy
throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a
way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi
practitioners focus on their breathing and keeping their attention in the present moment.

Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults
and those recovering from injuries. Once you’ve learned the moves, you can practice it anywhere, at
any time, by yourself, or with others.

Making tai chi work for you

 As with yoga, tai chi is best learned in a class or from a private instructor.
 Although tai chi is normally very safe and gentle, be sure to discuss any health or mobility
concerns with your instructor.
 Tai chi classes are often offered in community centers, senior centers, or local community
colleges.

Massage therapy for stress relief

Getting a massage provides deep relaxation, and as the muscles in your body relax, so does your
overstressed mind. And you don’t have to visit the spa to enjoy the benefits of massage. There are
many simple self-massage techniques you can use to relax and release stress.

Self-Massage Techniques

Scalp Soother Place your thumbs behind your ears while spreading your fingers on
top of your head. Move your scalp back and forth slightly by making
circles with your fingertips for 15-20 seconds.
Easy on the Eyes Close your eyes and place your ring fingers directly under your
eyebrows, near the bridge of your nose. Slowly increase the pressure
for 5-10 seconds, then gently release. Repeat 2-3 times.
Sinus Pressure Relief Place your fingertips at the bridge of your nose. Slowly slide your
fingers down your nose and across the top of your cheekbones to the
outside of your eyes.
Shoulder Tension Relief Reach one arm across the front of your body to your opposite
shoulder. Using a circular motion, press firmly on the muscle above
your shoulder blade. Repeat on the other side.

The most common type of massage is Swedish massage, a soothing technique specifically designed
to relax and energize. Another common type of massage is Shiatsu, also known as acupressure. In
Shiatsu massage, therapists use their fingers to manipulate the body’s pressure points.

Although self-massage is good for stress relief, getting a massage from a professional massage
therapist can be tremendously relaxing and more through then what you can do yourself. When
booking a massage, try types like Swedish or Shiatsu, which promote overall relaxation. Deep tissue
and sports massages are more aggressive. They often target specific areas and may leave you sore for
a couple of days, making them less effective for relaxation and stress relief.

Quick Stress Relief

How to Manage and Relieve Stress in the Moment

When we’re under high levels of stress, rational thinking and decision making go out the window.
Runaway stress overwhelms the mind and body, getting in the way of our ability to accurately “read”
a situation, hear what someone else is saying, be aware of our own feelings and needs, and
communicate clearly.

By learning how to quickly and reliably relieve stress and stay calm and focused in the moment, you
will be able to tackle challenges with a clear head and communicate clearly and powerfully even in
tense situations.

The power of quick stress relief

Being able to manage and relieve stress in the moment is the key to resilience. This ability helps you
stay balanced, focused, and in control—no matter what challenges you face.

In small doses, stress can be a good thing. The stress response is the body’s way of protecting you.
When working properly, it helps you perform under pressure, rise to meet challenges, and stay
focused, energetic, and alert. But beyond a certain point, stress stops being helpful and starts causing
damage.

When stress is out-of-control, it can get in the way of your ability to:

 Think clearly and creatively

 Communicate clearly
 Accurately “read” other people
  Hear what someone is really saying
 Trust others
 Attend to your own needs

How well do you currently manage stress?

To assess your present ability to manage stress, ask yourself the following questions:

 When I feel agitated, do I know how to quickly calm myself?

 Can I easily let go of my anger?
 Can I turn to others at work to help me calm down and feel better?
 When I come home at night, do I walk in the door feeling alert and relaxed?
 Am I seldom distracted or moody?
 Am I able to recognize upsets that others seem to be experiencing?
 Do I easily turn to friends or family members for a calming influence?
 When my energy is low, do I know how to boost it?

Source: The Language of Emotional Intelligence by Jeanne Segal

How stress affects relationships

Stress cripples your ability to accurately see and hear other people; be self-aware and in touch with
your own deep-rooted needs; and communicate your needs clearly. When you’re stressed, your
ability to listen and speak intelligently is impaired. Your mind can’t think clearly enough to
remember the tips and use the appropriate tip to orchestrate your response.

Our stress responses are so powerful that, if we don know how to manage them, they can paralyze us
emotionally and undermine even the strongest love or work relationships. Consider the following
examples:

Irene’s new boss is giving her a hard time and to make matters worse, she’s not sleeping
well. Cranky and anxious, she is in no mood to listen to her husband talk about his day. He feels hurt
that she’s tuning him out, so he goes out for the evening by himself.

Joe is under a lot of financial pressure. He gets together with some friends after work,
but his mind is preoccupied with his money problems. While Joe usually enjoys the playful kidding
of his buddies, tonight it infuriates him and he explodes.
 Terri is so overwrought by tensions with her mother that it’s affecting her work. She
can’t seem to focus and her productivity has taken a nosedive. Her supervisor has noticed and
warned her that if she doesn’t pull it together, he’ll have no choice but to let her go.

Stephanie is so jumpy and agitated from constant fighting with her husband that her
coworkers don’t want to be near her. She thinks her colleagues dislike her, but they are just trying to
avoid the waves of negative energy that radiate from her cubicle.

How to quickly manage stress tip 1: Realize when you’re stressed

The first step to reducing stress is recognizing what stress feels like. Many of us spend so much time
in a stressed state, we have forgotten what it feels like to be fully relaxed and alert.

What does it feel like to calm and stress-free? You can see that “just right” inner balance in the smile
of a happy baby—a face so full of joy it reminds adults of the balanced emotional state that most of
us have misplaced. In adulthood, being balanced means maintaining a calm state of energy, alertness,
and focus. Calmness is more than just feeling relaxed; being alert is an equally important aspect of
finding the balance needed to withstand stress.

Signs that you may be stressed

 You feel drained and depleted

 You can’t concentrate or think straight
 You feel nervous and keyed up

 Your stomach is upset

 You’re having trouble sleeping
 Your muscles are tense

For more on the warning signs and symptoms of stress, see Understanding Stress.

How to quickly manage stress tip 2: Identify your stress response

Everyone reacts differently to stress. Some people get angry and do or say things they regret. Others
shut down, withdraw, or freeze with anxiety. The best way to quickly relieve stress and calm
yourself down depends on your specific stress response.
The most common ways of responding to stress:

Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people
respond when they’re overwhelmed by stress:

 Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly
emotional, and unable to sit still.
 Foot on the brake – A withdrawn or depressed stress response. You shut down, space out,
and show very little energy or emotion.
 Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t
do anything. You look paralyzed, but under the surface you’re extremely agitated.

Overexcited vs. underexcited

When it comes to managing and reducing stress quickly in the middle of a heated situation, it’s
important to know whether you tend to become overexcited or underexcited when overwhelmed.

 Overexcited – If you tend to become angry, agitated, or keyed up under stress, you will
respond best to stress relief activities that are calming and soothing.
 Underexcited – If you tend to become frozen, depressed, withdrawn, or spaced out under
stress, you will respond best to stress relief activities that are stimulating and that energize
your nervous system.

The best way to reduce stress quickly and reliably is through the senses: through sight, sound, smell,
taste, and touch. But each person responds differently to sensory input, so you need to find things
that are soothing to you.

We all have different preferences and needs. What some people find soothing may be unpleasant or
even stressful to others. For example, certain kinds of music may relax one person but irritate
another. So you need to be a “stress-buster detective,” spending time figuring out what works for
you. Then you can use what you’ve learned to create calming, sensory-rich environments at home, in
your car, at the office, or wherever you spend time.

Knowing the right kind of sensory input is essential to:

 Speed up, if you are a person who is spaced out or depressed

 Slow down, if you are a person who is angry or agitated
 Help get unstuck, if you are a person who is frozen with anxiety

Learning the sensory stress-busting techniques that work for you give you a powerful tool for staying
clear-headed and in control. You’ll have the confidence to face challenges, knowing that you have
the ability to rapidly bring yourself back into a state of equilibrium.

It’s important to identify stress relief techniques that:

 Both relax and energize you

 Have an immediate impact on your stress
 Are enjoyable and make you feel good
 Consistently work for you
 Are always available or easily accessible
The five senses: The best way to quickly relieve and manage stress

You can rapidly reverse the effects of stress by exposing yourself to sensory input that brings you
back into balance. Sensory input encompasses what we hear, feel, touch, taste, and see. You can use
the five senses to soothe, comfort, and invigorate yourself almost immediately. All you need are a
few short minutes.

Movement for quick stress relief

If you tend to shut down when you’re under stress, stress-relieving activities that get you moving
may be particularly helpful. Anything that engages the muscles or gets you up and active can work.
Here are a few suggestions:

 Run in place.
 Jump up and down.
 Dance around.
 Roll your head in circles.

 Do a few quick yoga stretches.

 Stomp your feet.
 Go for a short walk.
 Squeeze a rubbery stress ball.

Sight for quick stress relief

If you’re a visual person, try to manage and relieve stress by surrounding yourself with soothing and
uplifting images. You can also try closing your eyes and imaging the soothing images. Here are a
few visually-based activities that may work as quick stress relievers:

 Decorate your home or office with cherished photos and favorite mementos.
 Bring the outside indoors; buy a plant or some flowers to enliven your space.
 Enjoy the beauty of nature—a garden, the beach, a park, or your own backyard.
 Surround yourself with colors that lift your spirits (paint your walls with your favorite color,
for example)
 Close your eyes and picture a situation or place that feels peaceful and rejuvenating(e.g.
playing with a beloved pet or baby; thrilling to a game of tennis or basketball; a day at the
seashore swimming in clear blue water). The more sensory rich the image, the better.

Touch for quick stress relief

Experiment with your sense of touch, playing with different tactile sensations. Focus on things you
can feel that are relaxing and renewing. Use the following suggestions as a jumping off point:

 Wrap yourself in a warm blanket.

 Pet a dog or cat.
 Hold a comforting object, such as a stuffed animal or a favorite memento.

 Soak in a hot bath.

 Give yourself a hand or neck massage.
  Wear clothing that feels soft against your skin.

Sound for quick stress relief

Are you sensitive to sounds and noises? Are you a music lover? If so, stress-relieving exercises that
focus on your auditory sense may work particularly well. Experiment with the following sounds,
noting how quickly your stress levels drop as you listen:

 Sing or a hum a favorite tune.

 Listen to uplifting music.
 Tune in to the soundtrack of nature–crashing waves, the wind rustling the trees, birds
singing.

 Play an instrumental or classical CD.

 Hang wind chimes near an open window.
 Buy a small fountain, so you can enjoy the soothing sound of running water in your home or
office.

Smell for quick stress relief

If you tend to zone out or freeze when stressed, surround yourself with smells that are energizing and
invigorating. If you tend to become overly agitated under stress, look for scents that are comforting
and calming.

 Spritz on your favorite perfume or cologne.

 Light a scented candle or burn some incense.
 Lie down in sheets scented with lavender.

 Breathe in the smell of freshly brewed coffee or tea.

 Smell the roses or another type of flower.
 Enjoy the clean, fresh air in the great outdoors.

Taste for quick stress relief

Slowly savoring a favorite treat can be very relaxing, but mindless stress eating will only add to your
stress—and your waistline. The key is to indulge your sense of taste mindfully and in moderation.
Eat slowly, focusing on the feel of the food in your mouth and the taste on your tongue:

 Drink a refreshing cold beverage.

 Chew a piece of sugarless gum.
 Indulge in a small piece of dark chocolate.

 Sip a steaming cup of tea.

  Enjoy a perfectly ripe piece of fruit.
 Savor a healthy, crunchy snack like celery, carrots, or trail mix.

Incorporating stress-relieving skills into your life

Learning to use your senses to quickly manage stress is a little like learning to drive or to play golf.
You don’t master the skill in one lesson—you have to practice until it becomes second nature. Once
you have a variety of sensory tools you can depend on and use, you’ll be able to handle even the
toughest of situations.

Irene’s new boss continues to create stress at the office, but now when she comes home,
Irene goes immediately into her peaceful, beautiful garden and literally “smells the roses.” By the
time her husband gets home, she feels much more balanced and able to enjoy his conversation and
company.

Joe has learned that when he gets angry, he needs to calm down before he does
something he might regret. His solution is to take a pleasant memory break. An avid golfer, Joe takes
a moment to recall the great shots he has made on the course. Within a few minutes, his tension
dissipates.

Terri has found that she can become much calmer and focused at work if she spends a
few minutes looking at the family photos on her desk and recalling great family vacations. She has
become much more productive and her boss just gave her a raise.

Stephanie has learned that she can avoid tension by starting her day listening to music,
rather than the news, on the way to work. She has also started keeping fresh flowers and a scented
candle on her desk, which helps her preserve her good mood. Her colleagues now enjoy hanging
around her cubicle.
 Acute stress
Acute stress is usually for short time and may be due to work pressure, meeting deadlines
pressure or minor accident, over exertion, increased physical activity, searching something but
you misplaced it, or similar things.
Symptoms of this type of tension are headaches, back pain, stomach problems, rapid heartbeat,
muscle aches or body pain.

Chronic Stress
This type of stress is the most serious of all the 3 stress types. Chronic stress is a prolonged stress that
exists for weeks, months, or even years. This stress is due to poverty, broken or stressed families and
marriages, chronic illness and successive failures in life. People suffering from this type of stress get
used to it and may even not realize that they are under chronic stress. It is very harmful to their health.

Causes of Stress

Whenever our body feels something not favorable, then it tries to defend itself. If this situation
continues for a long time, then our body is working overtime.

There are several causes of stress. For example, you are under stress when you are worried about
something, worried about your children, worried about the illness of your father, worried about your
job security, or worried about your loans or similar things.

You may be under stress due to several causes. Look at the following causes of stress.

Causes of Stress at Home

o Death of spouse, family, near relative or friend.

o Injury or illness of any family member.
o Marriage of self or son or daughter or brother or sister.
o Separation or divorce from partner.
o Pregnancy or birth of a new baby.
o Children's behavior or disobedience.
o Children's educational performance.
o Hyperactive children.
o Sexual molestation.
o 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.
o 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.
o Your relationship with colleagues.
o To control staff under you.
o To train your staff and take work from them.
o Support you receive from your boss, colleagues and juniors.
 o Excessive work pressure.
o To meet out deadlines.
o To give new results.
o To produce new publications if you are in research area.
o Working overtime and on holidays.
o New work hours.
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.
o Work against will.
o Harassment.
o Sexual molestation.
3. Other Causes of Stress
o Fear, intermittent or continuous.
o Threats: physical threats, social threats, financial threat, other threats.
o Uncertainty.
o Lack of sleep.
o Somebody misunderstands you.
o Setback to your position in society.