You are not likely to notice significant hair loss but much later you will be aware that your hair is becoming thinner.  Once stress is eliminated it takes as long as six months for new hair to grow from these dormant follicles. Unfortunately if stress is persistent and long lasting, the hair follicles can die and when this happens, no further hair growth will occur from that follicle. So bear in mind that hair loss from stress is temporary but can be permanent if stress is persistent and intense.

Recent study has shown that stresses of modern life has left one in three women over 25 years suffering hair loss and experts think it is directly related to the modern women’s obsession with being thin. As a result they eat less as they vainly try to model their shape to those of skinny celebrities. This may result in poor nutrition and not getting enough of the essential nutrients necessary for good health.

This can result in hair loss and with this comes the stress of losing ones hair. Research show that 37% of women in UK have noticed hair loss and serious hair loss was noticed in as much as 4.8 million. Young women become stressed as a result of hair loss because they are not expected to lose hair until old age. This accelerates the stress level and hence further hair loss.

In a recent poll conducted on 3000 women aged 25, all said they are losing hair. A third admitted to being depressed as a result and a fourth said it is affecting their personal lives.

Dr. Linda Papadopoulos, a psychologist, stated, “In Western culture, hair is bound up in notions of femininity, youth and sexual attractiveness. Because a woman’s hair plays a big part in value judgements made about youth and attractiveness, the experience of thinning hair is bound to be anxiety provoking.”

The ultimate fear is going completely bald. This erodes confidence and will affect practically every aspect of a woman’s life. Hair loss is one symptom of stress that affects women seriously. So eliminate stress from your life. Take time to sort out the root of your stress and find a working solution. Eliminate this symptom of stress.

There are times when we are confronted by several task and you may just be able to keep on top of them. If this happens on the odd occasion there is no problem but if it is continuous, then it can lead to feeling stressed. The list of tasks may seem endless but a good stress management techniques to use in such situation is work more efficiently. This involves good planning but in time it will be an excellent way to manage stress.
It may seem hackneyed by it is much better to work smarter than harder. So examine your list of tasks. Check your schedule. Find ways to do things smarter.

There are several things you can do to reduce your workload and manage stress in your day to day life.

Here are some easy to use tips to reduce your workload. Use them as valuable stress management techniques after all, long term stress can cause other serious medical problems.

Have a Plan and stick with it.

Sit down and spend time planning your work for the week. List all the things that must be done during the week. When you have completed this list, place items in groups. The things that must be done in one group. The things that can be done together in another group. By prioritising you are ensuring that the important things get done. By grouping things together, you are using your time more efficiently. Do in one trip the things that normally take several trips. This gives you extra valuable time for yourself. You will no longer feel rushed and you can chill out knowing your tasks are all done and to your satisfaction.

Set time limits. Not only must you be specific as to what must be done but add an exact time limit that the task must be completed by. Make this time limit reasonable and easily achievable.
Do things for the entire week. If you are a working parent, then after a busy day at work, it is likely that you will not look forward to cooking a meal for the family. Why not prepare and cook five meals at the weekend, freeze them and re-heat on the microwave on the specific days. Alternatively put the ingredients in a slow cooker before you leave for work and a hot meal will ready when everyone gets home. Planning like this makes like less stressful.

So if you are feeling stressed, then you must use a good stress management technique. Controlling stress is so important for all of us today.

Simplify your life.

Rather than looking for ways to squeeze more activities or chores into the day, find a way to leave some things out. Ask yourself what really needs to be done, what can wait – and what can be dropped entirely. It is OK to say no.

Manage your time wisely.

Update your to-do list every day – both at work and at home. Delegate what you can, and break large projects into manageable chunks. Tackle the rest one task at a time.

Be Prepared.

Anticipate challenges. Whether it is preparing for a project at work, planning a family gathering or handling a sick child, being prepared can help you face stressful situations with confidence. Find a way to approach each task with humour. If necessary, set aside extra time to calm your frayed nerves.

Exercise Regularly.

Consider exercise a break from the tension of daily life. Exercise can help keep depression and anxiety at bay, too.

Eat Sensibly.

A diet rich in fruits, vegetables and whole grains can give you more energy – plus the fuel you need to keep stress under control. If you tend to nibble when you are stressed, do not let your emotions take over. Consider whether you are truly hungry before you have a snack. And do not be fooled by the jolt you may get from caffeine or sugar. It will wear off quickly.

Adjust your attitude.

If you find yourself thinking, “This can’t be done,” snap back to attention. Think instead, “This will be tough. But we can make it work.” Putting a positive spin on negative thoughts can help you work through stressful situations.

Take a break.

If you begin to feel overwhelmed, take some time to clear your mind. A few slow stretches or a quick stroll may renew your energy for the task at hand. Or take a mental vacation. Imagine yourself in a calm, relaxing place. Let your mind wander. Picture yourself accomplishing your task.

Relax.

Set aside time for yourself every day, even if it is only a few minutes. When you feel your muscles begin to tense, breathe deeply. Inhale to the count of six, pause for a second and then slowly exhale.

Laugh.

Humour is a great way to relieve stress. Laughter releases endorphins – natural substances that help you feel better and maintain a positive attitude. Studies suggest laughter may lower blood pressure, boost the immune system and increase circulation as well.

And finally Let go.

Take responsibility for your tasks, but don’t worry about things you can not control.

]]> http://philthestressdoc.com/2009/12/stress-management-techniques/feed/ 3 http://philthestressdoc.com/2009/10/exercise-reduces-stress/ http://philthestressdoc.com/2009/10/exercise-reduces-stress/#comments Thu, 15 Oct 2009 09:29:11 +0000 phil http://philthestressdoc.com/?p=130

Today exercise is promoted heavily for health benefits in particular reducing the risk of cardiovascular disease and weight control. As numerous individuals reported improvement in general well being, several research projects started in the 1980s to assess the potential benefits of physical activity on the stress, anxiety and depression.

There are two types of exercise. Aerobic and anaerobic. Aerobic exercise uses the basic principle of breaking down glucose in the muscles in the presence of oxygen to release energy and produces carbon dioxide and water. Aerobic exercise includes walking, swimming, jogging, cycling etc. Anaerobic exercise uses energy produced without oxygen and an example of anaerobic exercise is weight lifting.

Several studies have been done to assess whether exercise reduces stress. The overall opinion is that exercise reduces stress. Here are some.

Roth and Holmes-1985: highly fit but highly stressed college students had less depression than highly stress, low fitness students.

Roth and Holmes 1987: College students, highly stressed, who were in an exercise program had greater decrease of depression than others who had no exercise or had only relaxation therapy.

Overton, Joyner and Lipton 1988: Exercise reduces resting blood pressure.

Not only does exercise improve the physical response to stress, it improves mood states such as anxiety and depression. Moses et al 1989 found improvement in tension and anxiety and confusion after 12 weeks of exercise and at a further 3 month follow up, there was improvement of coping ability.

Depression and other mood disorders develop as a result of depletion of certain neurotransmitters such as serotonin and noradrenaline and antidepressant medications that enhance the level of these chemical improve depression. Exercise also increase the blood level of these chemical and explains to some extent the mood enhancing effect of exercise.

Another hypothesis is that exercise increases the level of endorphins, a chemical that improves anxiety level. There is, however, little support for this.

What types of exercise? Exercise that involve repetitive, rhythmic movements of large muscle groups such as arms and legs are recommended. The criteria for aerobic exercise is met when the heart rate is increased to a certain level. There are two training Protocols. These are the Bruce Protocol that varies treadmill speed and grade and the Balke Protocol where the speed is constant but the grade varies.

There is growing evidence that exercise reduces stress. It may also reduce anxiety and decrease depression.

Aerobic exercise requires a significant time commitment, so make a plan. It should be convenient. You should know what specific exercise you will be doing. If you find it boring, then involve others or use distractions.

Remember that there are certain risks from exercise. First check with your doctor before you start and make sure the doctor is aware of the level of exercise you are planning to do. There are potential side effects of exercise. I am not a kiljoy but you should be aware of them. Orthopaedic injury is common. Cardiac event can occur. Existing medical conditions such as Asthma or Diabetes can become worse.

Even if you are not convinced that exercise reduces stress, lets be honest. Generally it is good for you.

Dr. Phil Hariram.

The European Framework Directive on Health and Safety at work in 1993 specified that employers have a duty to ensure the health and safety of workers in every aspect related to the work they do.

HSE in UK estimated that 20% of workers admitted taking time off work as a result of work related stress and 8% was seen by their GP. The CBI estimated that absenteeism due to work related stress cost the industry £11 billion pounds a year.

Work Related Stress is caused by the relationship between a worker and the working environment. Lazarus claimed in 1991 that stress develops when demand exceeds the resources a person can summon.

Stressor and Strain.

Strain describes what happens as a result of being in a stressful environment. It describes the individual’s physical, psychological or behavioural response to a stressor.

Stressors: Cooper and Marshall in 1976 categorised the factors in the workplace that are stressors.

• Intrinsic to the job. Noise or lighting etc.
• Career development.
• Organisational Structure and Atmosphere. Politics, level of communication, management style.
• Role in the Workplace.
• Home and work interaction. Long hours, time pressure and free time.
• Psychological aspect of the job. Workload .

Research shows that Organisational stressors have more impact on work related stress than intrinsic stressors.

As a result of the changing nature of the work place, Sparks et al identified four sources of stress especially in the current economic climate.

1. Job Insecurity.
2. Work hours.
3. Control at Work.
4. Managerial Style.

Cooper in 1999 suggested that the intangible psychological contract between employers and employees are severely undermined by workplace insecurity.

Dr. Phil Hariram.

Anxiety is a dreadful feeling one gets when worried, uneasy or distressed about something that could happen or may never happen.

On the other hand, feelings of extreme sadness, despair or inadequacy that last for a long time is recognised as Depression.

Most common mental health problems are mild. Anxiety and depression are the most common and often due to difficult life events such as loss of a family member, moving home or job insecurity. These are usually short term and medication prescribed by a family doctor is usually adequate and effective. Failure to improve may lead to referral to a specialist

Sometimes work related stress and mental health problems go together and the symptoms are similar. In both, a person can be fatigued, have loss of appetite and become very tearful. In addition work related stress can trigger mental health problems. If some one has existing mental health problems, then work related stress can make it worse.

The difference between the two is that the causes are different. Work related stress is caused by a reaction to events and experiences at work but Common mental health problems are caused by outside factors and these can be divorce, post natal depression, bereavement or problems within the family.

Companies can improve work stress by improving working conditions and good liaison with employees, and common mental health problems are usually treated by family doctors.

If you have either of these or both, take action. Do something about it.

Dr. Phil Hariram.

Your subconscious mind is your energy source. If you want to do something contrary to what is contained in the subconscious mind, there is no way to permanently override what the subconscious mind has been programmed to do. If you have a fear of snake, by telling yourself consciously that you are not afraid of snakes will not work. If, however, you can change this information in your subconscious mind, then your fear of snakes will disappear.
It is therefore vitally important that, if you want your child to live a successful and stress free life, you have to be very careful what you say or do. If you can instil in your child the belief that everything is achievable or that if someone can do something so can he or she, then you are laying down templates for a happy, confident and successful adult.

It is claimed that 95% of us have a negative aspect of life and most of this is laid down in childhood. The sad reality is that we parents are not all child psychologists and we are entitled to get it wrong but if you see any truth in what I have written here, start right now to motivate and inspire your child. Wilde said that we are all in the gutter but some of us are looking at the stars.

There are things commonly said by parents often in anger that could impact seriously on a child. If a very young child is told by a parent, teacher, elder sibling or anyone else in a position of authority:
“You never do anything right.”
“What’s the matter with you?”
“Why can’t you be more like Billy?”
“Don’t you have a brain in your head?”
“Why are you so stupid?”
“You will never amount to anything!”

This child will often be a failure in life. The reason is that this child’s conscious mind is not developed enough to block this type of information. Therefore, it becomes a fact in his subconscious mind. A belief system. What successful person has a cornerstone like that. More like~ I can and I will.
As he/she grows to adulthood, the subconscious will be a very good student and apply everything it has learnt. Remember, the subconscious is not right or wrong, good or bad, it is merely a computer just like the one you are reading from now. It is not judgemental.
The subconscious will force the conscious mind to act in exactly the same manner learnt from childhood.

The things that hold us back as adults or the things that drive us forwards are all dependent of the information laid down a long time ago when we were developing adaptive skills to cope with our surrounding. If you can relate to some of these things then you know how important it is that you lay strong foundation in your child to prepare for adulthood.

A child is like a piece a clay is your hands. What that child grows up to be will depend heavily on how you mould and shape his or her life. There is a lot more to bringing up a child. So cultivate a good belief system and aspiration in your child. It is your responsibility. We are all born to succeed. Give your child that chance.
Dr. Phil Hariram

If you are low in confidence and self esteem, then you could become stressed. A confident person is unlikely to have stress symptoms.

The greatest challenges to your confidence come when you’re facing a situation that seems beyond what you are capable of. When this happens, you must tap in to the unseen force of self-assurance so that you can press beyond supposed limits. It’s not a matter of what things look like on the outside — the key is to recognize what you have working on the inside.

Confidence is often the missing link to seeing yourself accomplish something you never believed could be done. You just have to believe that you have what it takes to be successful, and don’t back down from your capable stance.

You are in control of your thoughts. If you choose to believe you have confidence – that you’re energized – then you will be. The next time you face a big challenge, take a deep breath and fill your heart with the belief that you have unlimited energy running through your veins. Build your confidence by reflecting on those things you’ve already accomplished. If you did it once, you can certainly do it again.

Do not confuse self-esteem with arrogance: Arrogance is an over evaluation of your worth, while self-esteem is a healthy opinion of yourself—it is valuing yourself to the point that you do not allow other people or negative situations and circumstance to influence the way you feel about yourself. Until you value yourself, you will not value anything, and other people will not value you either. After all, your relationship with yourself is the most important one you will ever have.

When you are filled with self-doubt, give yourself a little pep talk. Take time out and repeat something like:

“[Your name], you are great! You are a unique individual, a person with rear abilities. You were born to do well. You were born to succeed. You were born to bless the lives of others. You were born to be great, and you have what it takes to be great. You are enthusiastic, optimistic, and you embrace change. You are a giver, rather than a taker. You are organized. You are a hard worker. You are happy. You are a master over yourself. You are a leader. You are a big thinker. As blessed as you are with all these talents, there is not one thing in the world you can not do. If someone else can do it, so can You. You will never fail. [Your name], go out and make today an ‘I feel great about myself’ day!”

By saying this to yourself every day, you will experience an awesome boost in self-esteem. Remember, you are priceless, you are special—your past is history, and your future is now. What you do with it depends on your determination, confidence, self esteem and belief.

So to keep stress out of your like, boost your confidence and self esteem. Believe in your capability and stress will be something in your past.

Dr. Phil Hariram.

Phil the Stress Doc.

Performance and stress are closely linked. Too little stress such as a boring and unrewarding job will result in poor performance and as the stress demand of a task increases, you become more productive  until you reach optimum efficiency. Unfortunately if that stress continue to increase your level of performance suffers.

From the graph, you can see that when there is low stress, performance is not good but as the stress level increases, performance increase and reach the top of the curve. This is the optimum stress. Optimum stress is the level of stress that an individual will perform at his or her best.

This will vary from one individual to another. Some people reach their optimum stress level early while others thrive on it and continue to excel when others succumb to the pressure that additional stress produces. In other words, some are burned out while others keep going.

When stress increases beyond the optimum level, performance drops accordingly. The Inverted C curve shows how quickly performance drops with only small increases of stress.

Optimum stress is the good stress and any more beyond this becomes bad stress. Beyond optimum stress, the demand exceeds the natural resources you can muster to cope. At this stage stress becomes a real issue. Not only is performance a problem, but persistently high level of adrenaline, noradrenaline and cortisone is bad for your general health.

This type of stress can cause other illnesses. It stimulates the heart, reduces the response from your immune system and can also affect vital organs of the body.

If you recognise stress beyond optimum stress level, then it is up to you to take positive action and make the important changes.

Dr. Phil Hariram

Phil the Stress Doc.

These can be broken down into five categories.

Emotional, cognitive,behavioural. physical and spiritual symptoms of stress.

Emotional symptoms of stress.

• Short tempered.

• Agitation

• Restlessness

• Moodiness

• Irritability, impatience and intolerance.

• Cannot relax

• Feeling on edge and tense.

• Feeling overwhelmed

• General unhappiness or feeling depressed.

• Sense of loneliness and isolation

Cognitive Symptoms of stress

• Loss of objectivity

• Unable to make decisions.

• Inability to concentrate

• Unable to think clearly.

• Poor judgement and decision making.

• Persistent negative thoughts.

• Anxious or racing thoughts

• Constant worrying

• Impending fear.

• Effects on the Memory.

Behavioural Symptoms of stress.

• Altered eating habit. Eating less or more.

• Sleeping too much or too little

• Isolating yourself from others

• Procrastination, neglecting responsibilities

• Using alcohol, cigarettes, or drugs to relax

• Nervous habits (e.g. nail biting, pacing)

• Teeth grinding or jaw clenching

• Easily have arguments or fights.

• Overdoing activities (e.g. exercising, shopping)

• Overreacting to unexpected problems

Physical Signs and symptoms of stress.

• Tension Headaches.

• Muscle tension and stiffness

• Altered bowel habits.

• Dizziness and nausea.

• Lack of sleep. Insomnia.

• Heart symptoms. Chest pains or fast heartbeat.

• Altered weight. Either gain or loss.

• Skin breakouts. Urticaria or eczema.

• Frequent colds.

• Loss of libido.

Spiritual

• Loss of Meaning.
• Self Doubt.
• Losing Direction.
• A challenge to Faith.
• Feeling of Emptiness.

Dr. Phil Hariram.