How to handle negative stress
How to handle negative stress
· To manage stress requires the use of relaxation techniques that will reduce your heart rate, relax muscles and soothe your anxiety. It is impossible to be relaxed and stressed at the same time. These techniques include meditation, prayer, chanting and singing, tai chi, yoga, aromatherapy, massage, music, deep breathing, positive attitude, time management and associating with supportive people, etc. These methods can all lead to physical and mental rejuvenation by treating and preventing heart disease, high blood pressure, headaches and auto immune diseases like arthritis, etc plus emotional disturbances, such as anxiety.
There is some evidence that colouring in pictures helps people relax. The act of colouring can change brain behaviour and help people achieve calm and balance. Tests showing
"...patients with "beta" brain wave frequencies - the time associated with physical or mental stress - can be switched to the more restful and positive "alpha" brainwave frequencies by colouring pictures..."
Peter Ker, 2015
This is similar to listening to music or watching your favourite TV program, ie you are not concentrating or focusing too much. It is a great way to de-stress and to clear your mind when you are distracted or need clarity
In mid-2015, one of the bestselling books on Amazon was Secret Garden (an adult's colouring book)
It has been described as a mindful, creative activity with no element of competition or failure.
It is estimated that our brain's current shape is around 150 million years old and operates as such. On the other hand, during the last few decades we have our work environment getting busier and technology changing the way we work, ie 24/7.
Research is showing a relationship between the number of thoughts in your head and how happy you are, ie the more thoughts that are in your head, the less happy you are; regardless of what those thoughts are. So by reducing your thoughts you are improving your happiness
. Strategies to manage stress include relaxation techniques which induce a physical state of deep rest that counters the harmful effects of the flight-or-fight response. Studies have shown that this relaxation technique releases, in the brain, small amounts of nitric oxide, which is linked with the production of neurotransmitters such as endorphins and dopamine - which in turn enhance feelings of well-being. As the brain quiets down, another phenomenon, called "calm commotion", kicks in and instigates a focused increase in activity, in the area of the brain associated with attention, space-time concepts and decision-making. As a result, people often experience a sudden creative insight in which the solution to the problem becomes apparent. This is a momentary phenomenon. Afterwards, there is a state of sustained, improved performance. In other words,
"...bringing the brain to the height of activity and then suddenly moving it into a passive, a slack state, it's possible to stimulate much higher neurological performance than otherwise would be the case. Over time, subjects who learned to do this as a matter of course performed at consistently higher levels..."
Herbert Benson as quoted by Bronwyn Fryer, 2006
· Exercise - our bodies are built for walking up to 20 km per day, ie designed for mobility, not sitting at desk behind a computer. Physical activity also clears the brain & reduce anxiety by increasing serotonin & dopamine (calming neurotransmitters)
· Aerobic exercises reduce anxiety by increasing serotonin & dopamine, the calming neurotransmitters.
Some remedial steps while under significant stress are
. Concentrate intensely on solving the problem until you feel productivity is falling and you are starting to get stressed, ie unpleasant feelings of anxiety, fearfulness, anger or boredom, procrastination, headache, a knot in the stomach, sweaty palms, etc
. Take the appropriate break as part of relaxation response, such as doing some exercise, working on your favourite hobby, sleeping on it, etc. Any of these things may bring about the mental rearrangement that is the foundation for new insights, solutions and creativity. In other words,
"...the key is to stop analysing, surrender control, and completely detach yourself from the stress-producing thoughts..."
Herbert Benson as quoted by Bronwyn Fryer, 2006
. Gain a sudden insight to provide the actual breakout. This is experienced when the sense of well-being and relaxation brings with it an unexpected insight for a higher level of performance
. Return to the new normal state in which the sense of self-confidence continues
. Achieve "right" work/life balance which includes enough sleep and freeing yourself from stressful situations
. More approaches on handling stress
i) use beta blocker tablets. These tablets keep the heartrate steady, remove stage fright and keep you in control. They stop shaking, blushing, etc. It calms the classic flight-or-flight response (adrenaline release) which can cause a range of symptoms, such as butterflies in the stomach, nausea, rapid pulse, sweating and trembling hands. Furthermore, they can enhance thinking and problem solving. On the other hand, these tablets can impair memory and become addictive.
ii) an alternative to beta blockers is
- relax at least once a day by meditation, yoga, listening to music, etc
- exercise moderately for around 90 minutes a week
- eat simple fresh food
- find a friend who you can discuss personal issues
(sources: Bronwyn Fryer, 2006; Robert Winston, 2002 & 2003; Diane Coutu, 2008; Jill Margo, 2010)