Monday, September 26, 2011



Sesi Berbahasa Inggeris....

What is Stress?

Stress is a physical response to threatening and dangerous situations, which help us to survive. Fortunately, our bodies are designed to react automatically, equipping us to achieve more than we thought possible when dealing with stress, However things that cause us stress today are not easily handled by fighting and fleeing. As a result our bodies are trapped in a constant state of alert, and it's killing us. Prolonged stress causes weakness of the blood vessels and heart and further damage to our health if the situation remains unchanged.

There are many cases of people without high cholesterol, high blood pressure, overweight and family history developing angina only because of excessive stress.

There has been a lot of research over the last two decades and the results obtained clearly show that excessive stress could affect heart health:
* Increases heart rate
* Speeds up the rate of blood flow hence increasing blood pressure
* Releases fatty acids in the the bloodstream for energy that increases cholesterol and triglyceride levels.
* Increases blood clotting
* Causes the spasm of coronary and other arteries

This shows that stress itself is such an influential risk factor that even in the absence of other risk factors, it can become responsible for coronary heart disease.
The problem with stress is that there are no means of measuring it even with the latest scientific gadgets.

You can increase your resistance to stress by strengthening your physical health.

* Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
* Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
* Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
* Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
* Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

What Are the Warning Signs of Stress?

Chronic stress can wear down the body's natural defenses, leading to a variety of physical symptoms, including:

* Dizziness or a general feeling of "being out of it"
* General aches and pains
* Grinding teeth, clenched jaw
* Headaches
* Indigestion or acid reflux symptoms
* Increase in or loss of appetite
* Muscle tension in neck, face or shoulders
* Problems sleeping
* Racing heart
* Cold and sweaty palms
* Tiredness, exhaustion
* Trembling/shaking
* Weight gain or loss
* Upset stomach, diarrhea
* Sexual difficulties

Tips for Reducing Stress

People can learn to manage stress and lead happier, healthier lives. Here are some tips to help you keep stress at bay.

* Keep a positive attitude.
* Accept that there are events that you cannot control.
* Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
* Learn and practice relaxation techniques; try meditation, yoga, or tai-chi.
* Exercise regularly. Your body can fight stress better when it is fit.
* Eat healthy, well-balanced meals.
* Learn to manage your time more effectively.
* Set limits appropriately and say no to requests that would create excessive stress in your life.
* Make time for hobbies and interests.
* Get enough rest and sleep. Your body needs time to recover from stressful events.
* Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
* Seek out social support. Spend enough time with those you love.
* Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with the stress in your life.

So guys, don't STRESS yourself, have a break and enjoy your life......


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