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.

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

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.

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

Daily causes of stress include:

• Environmental stressors – Your physical surroundings can set off the stress response. Examples of environmental stressors include an unsafe neighbourhood, pollution, noise (sirens keeping you up at night, a barking dog next door), and uncomfortable living conditions. For people living in crime-ridden areas or war-torn regions, the stress may be unrelenting.

• Family and relationship stressors – Problems with friends, romantic partners, and family members are common daily stressors. Marital disagreements, dysfunctional relationships, rebellious teens, or caring for a chronically-ill family member or a child with special needs can all send stress levels skyrocketing.

• Work stressors – In our career-driven society, work can be an ever-present source of stress. Work stress is caused by things such as job dissatisfaction, an exhausting workload, insufficient pay, office politics, and conflicts with your boss or co-workers.

• Social stressors – Your social situation can cause stress. For example, poverty, financial pressures, racial and sexual discrimination or harassment, unemployment, isolation, and a lack of social support all take a toll on daily quality of life.

Internal Causes of Stress

Not all stress is caused by external pressures and demands. Your stress can also be self-generated. Internal causes of stress include:

]]> http://philthestressdoc.com/2009/09/causes-of-stress/feed/ 0 http://philthestressdoc.com/2009/09/stress-is-a-killer/ http://philthestressdoc.com/2009/09/stress-is-a-killer/#comments Mon, 07 Sep 2009 11:07:27 +0000 phil http://philthestressdoc.com/?p=1 There is no doubt that Stress is a killer. Dr. Lipton says that stress is responsible for up to 90% of diseases. When you consider what stress does to your body, it makes sense.

Not only is it an underlying cause of heart disease but by triggering the basic fight or fright reaction, it can produce disease in the important organs of the body.

This blog will explain what is stress, the causes of stress, signs and symptoms of stress, and most importantly, the treatment of stress.

I will look at all the treatment of stress from medication to alternative medicine and the effect of the body mind connection in stress.

I am at present writing an eBook that I will make  available everyone and  my Audio recordings will help change your belief, perception and expectation to make your tomorrow a life free of stress.

You will be shown coping mechanisms and given tools to control stress.

Remember The Legend of Bagger Vance: “You are not alone.”

If you suffer from stress, come back regularly.

I will show you the way forward.

Dr. Phil Hariram.