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Stress is a combination of both physical and emotional strain that our bodies undergo when they are introduced change or an event in our lives that is bigger than we’re used to. Everybody at some point in there life has or will experience stress. Today it seems as though stress is as much a part of our lives as breathing; which is not necessarily a bad thing as long as we keep our stress under control.

Stress in small doses can actually be beneficial to us in that it can increase productivity and focus. Now I say this very loosely as stress can become harmful very quickly if we are not careful and let it consume us. When the body undergoes stress it releases adrenaline which puts us into a more focused state of mind; helping us to think more clearly, quickly and efficiently. It is also because of this focus that one is able to stay motivated and on task until the task is completed.

Stress however can quickly become harmful to our bodies if let go too far. The term stressed out is often used to describe somebody that has been taken over by stress to the point where it is wearing them down. Individuals that are suffering from stress overload may exhibit emotional symptoms such as irritability, inability to concentrate, fatigue, tension and a lack of motivation. Individuals may also exhibit physical symptoms such as increased perspiration, upset stomach, headaches, dry mouth, and trouble breathing.

The factors that cause stress are different for everybody and commonly depend on your personality and outlook on life. The challenges and events that cause us stress are known as stressors, and they can include things like
-traffic jams
-credit card debt
-mortgage payments
-student loans/debt
-job/school deadlines
-kids
-home life

Of these common factors one of the most popular stressors that most of us face on a daily basis is debt. Whether it be credit card, car loans, student loans, mortgages etc. Statistics show that the average American has ~$8000 of credit card debt. In 2004 it is reported that there were ~1,599,986 personal bankruptcy filings and the overall consumer debt reached over a whopping 1 trillion dollars. With these statistics its no wonder why finances is one of the top stressors today. This is also why we need to incorporate stress management techniques into our everyday lives.

Stress management is the act of keeping your stress levels under control. When attempting to take control of your stress it is important to keep in mind 4 steps. These 4 steps are Become Aware, Evaluate, Take action, and Prevent. Let’s take a look at these steps to get a better idea of what I’m talking about.

Become Aware
The idea here is to become aware of the early signs of stress. Watch for signs of; increased irritability, increased breathing/heart rate, sweaty palms, decrease in focus, etc. It will take some time to be able to catch these signs right away but the more you make it a point to watch out for and scan yourself for these signs the easier it will be.

Evaluate
Once you are able to catch and become aware of your signs of stress, you will be able to evaluate the situations in which these signs show up. This will help you to understand which kinds of situations are the most stressful for you. These stressors are usually either internal or external.

Once you are able to pinpoint and realize the situations (stressors) that stress you out, you will be able to learn to deal with these situations so as to lessen the amount of stress that they put on your body.

Take Action
Alright so now that you know your stressors you can now take action and do things to lessen the stress that these stressors cause you. Once you detect that you are becoming stressed out;

Stop the activity; if possible go into a quiet room or for a walk. If you are unable to leave, just have a seat close your eyes and just regroup your thoughts and method of attack.

Breathe slowly and consistently. Practicing breathing techniques can greatly reduce the stress levels in your body by calming your body down. Take deep breaths in through the nose making sure that you are using not just your chest but your abdomen as well. Breathe out of your mouth in a slow and controlled manner. Do this 10-15 times.

Concentrate on getting rid of all of your negative degrading thoughts, and replacing them with positive uplifting thoughts. People often compound their stress by telling themselves they cannot do something, or that they will probably fail at something. Instead of saying things like that you need to start saying I can do this, I will not fail, I will do the best I can. By doing this your body is able to relax more because your mind is more at ease.

Prevent
Finally the best way to reduce or get rid of stress completely is to take steps in order to prevent if from happening in the first place. Things you can do in order to make your body more immune to the effects of stress are things like;

Exercising- Believe it or not exercising regularly help your body to be in the best shape possible. When your body is in great shape it also benefits your mind and emotions as well. Exercise also helps your body get better sleep, concentrate more, fight of disease and sickness, and overall become more stress proof.
Good Nutrition- This pretty much ties into before, eating healthy is essential for making your body run the way it is suppose to and was meant to. When your body and mind feels good you will be able to more effectively fight off stress.

Avoid Alcohol/Drugs- Some people when they become stressed out feel the need to go and drink or partake of drugs. This is not a good idea as these things do not take the stress away nor does it teach you to deal with it. Instead it simply masks your problems until the effects of said substances wear off, and then you’re face to face with your stress again, only this time you may feel even more stressed than before.

Stop Smoking- This is a very common practice by a huge portion of the world today. People are under the impression that smoking will calm their nerves and make them calm down. This however cannot be true as nicotine is a stimulant and therefore would do just the opposite. Not to mention that smoking is a very unhealthy and costly way to mask stress.

Avoid unneeded spending- These days it seems as though people are willing to risk going into tons of debt, and then having to claim bankruptcy just to have the newest and best stuff. Having nice stuff is ideal however if your spending money you know you cannot afford to spend; then your putting yourself into more and more stress creating debt that you really don’t need. The best way to get out of debt is to avoid going into debt in the first place. Now I realize that sometimes there is no choice and for that reason there are services like debt consolidation that can be a benefit to you, but the best advice I can give is to stop spending money you don’t have.

Stress stares us in the face every day and for every reason. It is up to us to become aware of the signs our bodies show, evaluate and become familiar with our stressors, deal with these stressors and then find ways of preventing stress in the first place. Like I said earlier not all stress is bad, heck stress in small controlled doses can help us and keep life interesting but it when it goes beyond that point that we need to watch out before it becomes unhealthy.