Signs and Symptoms

Physical:

1. Frequent headaches.

2. Digestive illnesses.

3. Neck or back pain.

4. Fatigue.

5. Insomnia.

6. Skin problems.

7. Loss of appetite.

8. Overeating.

Psychological:

1.Tension, anger, or anxiety.

2. Reclusive ness.

3. Cynicism.

4. General feeling of monotony.

5. Irritability or resentfulness.

6. Inability to concentrate.

7. Failure to perform at usual level.

What to do now

1. Do some stretching exercises.

2. Do the following deep-breathing exercise: Sit or lie in a comfortable position, and count how many breaths you take in one minute. Then, breathing deeply and slowly, try to take half as many breaths in the same time period. Continue for five minutes. Stop if you feel dizzy or faint.

3. Do things that relax you; take walks or long warm baths.

4. Call a friend or family member you feel you can talk to easily.

When to call a doctor

1. If you think that your condition is due to anxiety, depression, or psychological factors severe than routine stress.

2. If you have symptoms of stress combined with any of the following: a sense of exhaustion or great difficulty associated with minor tasks, movement that is unusually agitated or slow, unusual sleep patterns, mood swing, persistent crying jags, loss of sex drive, or a change in menstrual cycles. You may have a form of clinical depression.

3. If your symptoms of stress are especially long-term and bothersome.

How to prevent it

1. Try to understand what is causing the stress in your life and what changes you should made. Set reasonable goals for yourself and be frank with other people about what you can and can’t do.

2. If you are managing too many things, let a ball or two drop. Your house doesn’t have to be spotless, for example, and you don’t always have to be the last one to leave the office. Practice giving yourself a break.

3. Get regular exercise. Vigorous exercise can reduce the level of stress hormones and release the endorphins that bring a sense of well-being. Exercise for 20 minutes each day regularly.

4. Learn relaxation techniques such as stretching exercises, yoga, meditation or deep breathing.

5. Spend time outdoors. According to some research, contact with nature may help reduce stress.

6. Take a true vacation, leaving your work behind. A real break should be slow-paced and pressure-free.

7. If your stress is severe and long-term, consider enrolling in a stress-management program, either through your local hospital or with a private therapist.

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