Stress 101 – Understanding Stress and How to Manage It
Stress is a normal part of life, but when it becomes too much, it can have a negative impact on your physical and mental health. At HealthTexas Medical Group, we understand the importance of managing stress and have put together this guide to help you understand stress and how to manage it.
What is Stress?
Stress is the body’s response to any kind of demand or threat. When you feel threatened, your body releases hormones such as adrenaline and cortisol. These hormones give you the energy and strength to either fight or flee from the situation. This is known as the “fight or flight” response.
Stress can be caused by both positive and negative events. Positive events such as getting married or starting a new job can also cause stress. Negative events such as the death of a loved one or losing a job can also cause stress.
Signs and Symptoms of Stress
Stress can manifest itself in both physical and psychological symptoms. Common physical symptoms of stress include headaches, muscle tension, fatigue, and stomach problems. Psychological symptoms of stress include irritability, difficulty concentrating, and feeling overwhelmed.
Causes of Stress
Stress can be caused by a variety of factors, including work, relationships, finances, and health. It is important to identify the source of your stress so that you can take steps to manage it.
How to Manage Stress
There are a variety of ways to manage stress, including lifestyle changes, relaxation techniques, and counseling.
Lifestyle Changes
Making lifestyle changes can help reduce stress. These changes can include getting enough sleep, eating a healthy diet, exercising regularly, and avoiding alcohol and drugs.
Relaxation Techniques
Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce stress.
Counseling
If lifestyle changes and relaxation techniques are not enough to manage your stress, counseling can help. A counselor can help you identify the source of your stress and develop strategies to manage it.
Conclusion
Stress is a normal part of life, but when it becomes too much, it can have a negative impact on your physical and mental health. At HealthTexas Medical Group, we understand the importance of managing stress and have put together this guide to help you understand stress and how to manage it.
FAQs
What is stress?
Stress is the body’s response to any kind of demand or threat. When you feel threatened, your body releases hormones such as adrenaline and cortisol. These hormones give you the energy and strength to either fight or flee from the situation. This is known as the “fight or flight” response.
What are the signs and symptoms of stress?
Common physical symptoms of stress include headaches, muscle tension, fatigue, and stomach problems. Psychological symptoms of stress include irritability, difficulty concentrating, and feeling overwhelmed.
What are some ways to manage stress?
Making lifestyle changes, using relaxation techniques, and seeking counseling are all ways to manage stress.
Userful information. In life there are 2 main problems–mind and the body. To reduce stress and overthinking be careful what you feed your mind. Avoid comparing yourself with others, reduce watching negative social media and news and avoid constipation as it affects the mind. Your breathing is closely related to the brain [mind] and gives relief from stress-anxiety. For a relaxed mind observe the sensations of your natural incoming–outgoing breath at the entrance of the nostrils for 10-15 minutes or more. You can sit or lay down–eyes closed–No deep breathing. Don’t fight your thoughts. Never meditate with expectations. Make it a lifetime habit to observe your breath day and night with eyes open or closed before sleep, at work, when travelling, taking a walk etc Best wishes–Counsellor.
Traumas retain in people with very high arrogance. Entering (submersion 3 times with a certain prayer and crossing yourself) in water springs of orthodox saints (which are near or in monasteries)give very much power and sureness to people with depression, panic attacks, schizofrenia and other soul illnesses, there are some springs of mother of God Maria that heal soul illnesses. What stands for the inferiority complex of boys in terms of penis length: every woman needs a length that is directly equal to the length of her vagina. There are women who need 15 cm, there are those who need 18 cm, and etc. This is because every human has its own physiology and body proportions. Every human race has its own physiology. Due to the fact that there were many peoples in the same territory and they allowed this sin to mix their seed with another people ( through knowledge or unknowing or under the influence of magic spells) for example a man from the original people in the territory of present-day Sweden with a girl from the original people in the territory of present-day Mongolia. In the same country there may be people with different body physiology, although according to their passport they are all Greek or Hungarian or Italian and etc..
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The main cause of anxiety is stress on the central nervous system. The main cause of this is noise pollution, especially bleeping alarms. Although, like cigarette smoke, the human being can adapt to not breathing properly it still causes cancer. Exactly like that, bleeping alarms put unprecedented stress on the nervous system creating anxiety and all manner of mental troubles. In our culture due to health and safety we are constantly in a state of heightened alarm creating ill health for everyone as a result we have a huge rise in mental illness. This is exactly corresponding to the science carried out on noise pollution levels. If we stop the needless alarms, the endless and perpetual bleeping of vehicles reversing and reduce noise pollution from cars by having one day of the week where the environment must be quiet I promise you mental illness will reduce again.
ok youtube recommendations lets see this
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The Neuropsychology of relaxation and a novel procedure for sustaining relaxation that it entails
Much ink has been spilled on describing the neuropsychology of stress, but very little on the neuropsychology of relaxation, which is surprisingly simple, yet has been overshadowed by its incorrect appellation as a ‘meditative’ state. Here is an explanation and novel procedure for sustaining relaxation that ironically has little to do with meditation.
In a 1984 article in the flagship journal of the APA, ‘The American Psychologist’, the psychologist David Holmes reviewed the literature on meditation and concluded that meditative states are no different from resting states. The article (linked below) was roundly criticized because resting was presumably a dormant and non-affective state, quite at odds with the fact that meditation has affective and cognitive entailments that go beyond mere resting. However, from the perspective of affective neuroscience, resting states are not simple non-affective states but are dynamic affective states that are continually modulated by information derived from inner thoughts to outward perceptions. This position is not difficult to understand, and can be summarized below and easily falsified through simple procedure.
The ideal for any scientist with a great idea is to be able to explain it in a minute, and to confirm or falsify it as quickly. The world record for this arguably goes to the English philosopher Samuel Johnson, who rejected Archbishop Berkeley’s argument that material things only exist in one’s mind by striking his foot against a large stone while proclaiming, “I refute it thusly!” So here is a novel procedure demonstrating the continuity of rest from mindful to ‘flow’ states, quickly refutable with a good swift kick!
Summary
Endogenous opioids are induced when we eat, drink, have sex, and relax, and are responsible for our pleasures. Opioid activity however is not static, but labile, or changeable. When elicited, opioid release is always modulated by concurrently perceived novel act-outcome expectancies which may range from negative to positive. If they are negative (e.g. a spate of bad news or bad implications of our behavior), opioid activity is suppressed and our pleasures are reduced (anhedonia), but if they are positive, then opioid activity is enhanced and our pleasures are accentuated as well (peak experience, ‘flow’). This is due to dopamine-opioid interactions, or the fact that act-outcome discrepancy, or positive or negative surprises, can induce or suppress dopaminergic activity, which in turn can enhance or suppress opioid release. This can be demonstrated procedurally, and if correct, can provide a therapeutic tool to increase arousal and pleasure, or positive wellbeing, and mitigate stress.
Basic Facts:
Endogenous opioids are induced when we eat, drink, have sex, and relax. Their affective correlate, or how it ‘feels’, is a sense of pleasure. The neuro-modulator dopamine is released upon the anticipation or perception of positive act-outcome discrepancy or novelty, and is felt a sense of arousal or ‘energy’, but not pleasure.
Fun Fact:
When we are concurrently perceiving some activity that has a variable and unexpected rate of reward while consuming something pleasurable, opioid activity increases and with it a higher sense of pleasure. In other words, popcorn tastes better when we are watching an exciting movie than when we are watching paint dry. The same effect occurs when we are performing highly variable rewarding or meaningful activity (creating art, doing good deeds, doing productive work) while in a pleasurable relaxed state. (Meaning would be defined as behavior that has branching novel positive implications). This is commonly referred to as ‘flow’ or ‘peak’ experience. The same phenomenon underscores the placebo effect, which describes how expectancies can increase dopamine and opioid activity, such as when a meal is tastier or a sugar pill reduces pain when we anticipate they will.
So why does this occur?
Dopamine-Opioid interactions: or the fact that dopamine activity (elicited by positive novel events, and responsible for a state of arousal, but not pleasure) interacts with our pleasures (as reflected by mid brain opioid systems), and can actually stimulate opioid release, which is reflected in self-reports of greater pleasure.
Proof (or kicking the stone):
Just get relaxed using a relaxation protocol such as progressive muscle relaxation, eyes closed rest, or mindfulness, and then follow it by exclusively attending to or performing meaningful activity, and avoiding all meaningless activity or ‘distraction’. Keep it up and you will not only stay relaxed, but continue so with a greater sense of wellbeing or pleasure. (In other words, this is a procedural bridge between mindful and ‘flow’ experiences that are not unique psychological ‘states’, but merely represent special aspects of resting states.) The attribution of affective value to meaningful behavior makes the latter seem ‘autotelic’, or reinforcing in itself, and the resultant persistent m to meaning o out the occasions we might have spent dwelling on other meaningless worries and concerns.
A Likely Explanation, as if you need one!
A more formal explanation from a neurologically based learning theory of this technique is provided on pp. 44-51 in a little open-source book on the psychology of rest linked below. (The flow experience discussed on pp. 81-86.) The book is based on the work of the distinguished affective neuroscientist Kent Berridge, who was kind to review for accuracy and endorse the work.
From meditation to flow
Affect in rest is labile, or changeable, and rest (i.e. the general deactivation of the covert musculature) is not an inert and non-affective state, but modulates affective systems in the brain. In addition, the degree of the modulation of pleasurable affect induced by rest is not dependent upon a species of attention (focal meditation, mindfulness meditation), but is ‘schedule dependent’, and correlates with the variability of schedules or contingencies of reward and the discriminative aspects of incentives (i.e. their cognitive implications). In other words, sustained meaningful activity or the anticipation of acting meaningfully during resting states increases the affective ‘tone’ or value of that behavior, thus making productive work ‘autotelic’, or rewarding in itself, and providing a consistent feeling of arousal and pleasure, or shall we say, ‘happiness’.
References:
Rauwolf, P., et al. (2021) Reward uncertainty – as a 'psychological salt'- can alter the sensory experience and consumption of high-value rewards in young healthy adults. Journal of Experimental Psychology: General (prepub)
https://doi.apa.org/doiLanding?doi=10.1037%2Fxge0001029
Benedetti, F., et al(2011). How placebos change the patient's brain. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 36(1), 339–354.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3055515/
The Psychology of Rest
https://www.scribd.com/doc/284056765/The-Book-of-Rest-The-Odd-Psychology-of-Doing-Nothing
The Psychology of Incentive Motivation and Affect
https://www.scribd.com/document/495438436/A-Mouse-s-Tale-a-practical-explanation-and-handbook-of-motivation-from-the-perspective-of-a-humble-creature
Meditation and Rest- The American Psychologist
https://www.scribd.com/document/291558160/Holmes-Meditation-and-Rest-The-American-Psychologist
The Psychology of Rest, from International Journal of Stress Management, by this author
https://www.scribd.com/doc/121345732/Relaxation-and-Muscular-Tension-A-bio-behavioristic-explanation
History and Development of Motivation Theory – Berridge
https://lsa.umich.edu/psych/research&labs/berridge/publications/Berridge2001Rewardlearningchapter.pdf
Berridge Lab, University of Michigan https://sites.lsa.umich.edu/berridge-lab/
NICE VIDEO ,DAILY 15 MINUTES EXERCISES, MUSIC AND DEEP BREATHING IS VERY EFFECTIVE TO DEAL WITH STRESS.
5 B gran unidad escolar
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