women`s secret

Daily stress is as much an integral part of modern life as computers and fast food at every corner. We are accustomed to living with him from early childhood, and our children are not the first generation who begins to experience stress before birth and continues to regard him as a normal state throughout his conscious life. Go to the mountains and indulge in meditation - the way out is not for everyone. Our option is to learn to recognize stress in ourselves and in children, use it for ourselves and minimize its negative health consequences.

Am I experiencing stress?

Asked this question, analyze your health during the usual day. Have you ever experienced difficulty falling asleep? Were you awake and rested, or already tired from the early morning? Is everything alright with digestion and appetite? Are you irritable, is it easy for you to get mad, how often do headaches come up? All these are side effects of habitual stress.

What can cause permanent stress?

Experiencing a constant pressure of stress factors, our body works on a wear and can fail on many indicators. And, although the mechanism of reaction to stimuli is invented by nature not in vain, and saves us in an emergency situation (adrenaline rush in case of danger, which allows the mother to raise huge weight to save the child, or aggravation of attention, memory, perception in the schoolchild's examination when he recalls what seemed to have long forgotten and not learned), yet a constant finding in extreme stress conditions can cause:

• catarrhal diseases;
• more severe course of premenstrual syndrome - PMS in women;
• development of asthma;
• the appearance of malignant neoplasms;
• manifestations of panic disorders;
• exacerbation of problems with the stomach and digestive organs;
• development of diabetes

and many other unhappy diagnoses.

Stress Management or Stress Management

The fight against stress and its possible consequences can and should be conducted in several directions. American Dr. M. Murray, author of work on stress management , identified five main factors:

• Creating effective coping strategies;
• A healthy full night's sleep;
• Stabilization of blood sugar level;
• Full nutrition for the body and brain;
• Control over the events in your own life.

More on what is copying the strategy and how to apply them in real life, we wrote earlier in the article on www.MaxyBaby.net.ua, to get acquainted with it, please go to the link in this paragraph.
It should be noted at once that popular ways of relaxing and getting rid of stress in modern adult society can not be attributed to a healthy lifestyle: excessive caffeine consumption, chemical sedatives, smoking, alcohol consumption only gives the appearance of calmness, only temporary relief from the problem. In fact, after we have to face much greater stress, seeing a stable deterioration in their health.
It is much more useful, though more difficult, to learn to love and understand oneself, and not to suppress discontent and disappointment in oneself with soothing and alcohol. First of all, be more optimistic about the problems. There are no desperate situations, from all you can learn a lesson, almost everything in life is fixable and so on. In order to achieve this optimistic state, first of all pay attention to how you speak to yourself. "How could I be such a fool ?!", "Idiot damn, again got in trouble!", "I never cope with this" - such phrases must be completely excluded from use! Imagine what you are saying ... with your child. Is it a broken toy, which seems to him the end of the world, you call him an idiot or punish? No, you will say: "Sunny, is it really a problem? Mom will fix everything, nothing irreparable does not happen ..." and so on. Our children, of course, are the best in the world, but are we ourselves worthy of the worst? Inside of each of us is a small child who can do everything, and will please everyone with a magical laugh if he is loved and taken care of.
So, in response to any trouble, we try to learn from it a lesson, within reasonable limits to regret and support ourselves, constantly telling ourselves the trivial truths: "Everything will be fine!", "I'll manage it!", "I can!", I'm good, because ...! "," I'm grateful to fate for what I already have! ". We set ourselves positive goals: not to "lose weight to get into those jeans", but "to go in for sports and eat right, it's good for health," "do not go to rest better than employees," but "have fun and use your free time in my favorite places. " We visualize our goals: imagine ourselves healthy, happy and beloved, and behave as if everything had already come true.
One of the most famous and most effective means to remove the negative effects of stress on the body - control of breathing. Deep, even breaths, calm slow exhalation, full concentration on the process - and thoughts come back to normal, the situation returns under control. Read more about one of the types of respiratory gymnastics, please, in the materials of the Bodyflex cycle.

Lack of sleep

Too short a night's sleep - and consequence, and the cause of excessive stress. At first we can not fall asleep until late, experiencing the stress of the previous day, and then, the next morning, after a good sleep, we immediately begin to experience a new stress from it! This is a vicious circle, and it is necessary to get out of it. Unfortunately, such cardinal measures as the use of sleeping pills are a struggle with the symptom, and not with the cause of the problem. Falling asleep after the pill, you still will not rest for the night hours, and most likely wake up no less tired than went to bed in the evening. Here are some tips on how to improve sleep quality:

• The bedroom is a recreation area, in no case do not put in it an element of stress : working laptop, TV, etc. The room for sleep should be as cozy, clean, ventilated, do not allow it to accumulate things and unfinished projects.
• Allocate some time before going to bed for relaxation: a bath, respiratory gymnastics, communication with loved ones, rest, reading. Do not rush to sleep, without resting on a calm and meditative mood.
• If you can not sleep, do not spend hours in bed: read in the living room, walk around the apartment, drink water. But do not get down to business and do not get excited - all actions should be calm and relaxing.

Do not drink in the afternoon a lot of black coffee and green tea, it is better to choose herbal teas with mint, melissa, chamomile and other soothing herbs. Do not drink alcohol! Do not listen too loud and exciting music. Be sure to take a regular dose of vitamins and minerals.
Please, pay attention to the materials on sleep that we published earlier on MaxyBaby.net.ua: sleep poses , healthy sleep: how to sleep , about the benefits of daytime sleep .

Food under stress

Of course, here one can not fail to say about proper nutrition! Too heavy and fatty foods, fastfoods, fasting all day, after which lunch and dinner go in one sitting - all this negatively affects not only the state of the digestive system, but also the general health. Eating at night, you prevent yourself from sleeping peacefully, digesting fatty, unproductive food does not allow the body to relax, etc.
It was proved that an unhealthy level of sugar in the blood is not only a consequence, but also a cause of constant stress . Proper dietary nutrition will keep the glucose level in order, and the general resistance of the body to stress will increase, and as a result, the risk of getting diabetes will decrease. Your diet should be full and balanced: fruits, vegetables, cereals, protein foods, dairy and sour-milk products - everything to which there are no contraindications for other medical reasons. All in reasonable quantities, properly cooked, eaten in small portions regularly throughout the day.
Thanks to a balanced diet, not only the level of stress and the risk of diabetes decrease: your brain gets the right nutrition and all the trace elements you need, so you can more easily find a solution to daily problems, easier to cope with work and other duties, reducing the risk of potentially stressful situations! Discuss with your supervising therapist your daily diet, multivitamin and mineral complexes and other supplements that you should take to keep fit.

Avoiding stressful situations

And finally, let's talk about controlling our own life again. Every day we can avoid situations in which we begin to experience stress, which then can get out of control. So let's try to manage our own lives and the circumstances in which we set ourselves: we will leave five minutes earlier and walk a little more on foot, without jostling at the rush hour in the metro and nerve-racking the morning traffic jams; dine quietly in the cafeteria, and not looking at the computer monitor; meditate or snooze five free minutes, and do not write an unnecessary message in the social network; we'll talk or play in the evening with the child, and we will not look at the news-filled with problems and violence ... After all, we'll go on a holiday by means, not on credit, for which we will have to break up and because of which we will experience discomfort for the next working year!
Many stressful situations we can not avoid. However, there are some moments that depend on us: let's start controlling our life and health. It's worth it!