Sunday, June 9, 2013

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Tuesday, March 5, 2013

Stress Management - 3 Stress Reducing Techniques

You may think that all the stress you're dealing with will eventually take a toll on you. With so many things to worry about, your days will definitely be affected for the worst. You have bills to pay, you don't have enough time to address your responsibilities and you hardly get to be with your friends and family members. Of course, you need to realize that you can actually take control of your life a lot more than you've imagined. All it takes is making use of some stress management techniques that can help you get through the day without anxieties and burdens.

1. Meditation - A lot of people make the misconception that meditation is all about getting into awkward bodily positions and repeating mantras over and over again. However, the fact is that any repetitive gesture or action can be considered meditation. This even includes walking, stretching, painting or just about any activity which can help you keep calm during tense moments. If you're simply worried about your job or some relationship that might be hitting a rocky patch as of the moment, perform any activity which keeps you relaxed for even just 10 minutes every day. This will definitely help you reduce stress levels.

2. Visualizing yourself in a relaxed state - Although the thoughts that invade our minds can make it quite difficult for us to meditate, we just need to think of something that can distract us from our worries. This thing could be something that you'd love to do or be a part of, such as going on a vacation, a certain person who makes you smile or something that's tangible, like you favorite sweater or a book you love reading. The whole point of it is to keep your mind off the things that stress you out and substitute those thoughts with something positive. This can bring some tranquility to you.

Stress Management - 3 Stress Reducing Techniques

3. Breathing deeply - This is one of the more common stress management techniques that people engage in. When stressed, you usually breathe in a tense and shallow manner. Change your breathing pattern. Slow down. If you must, you can just let out a rather loud sigh and visualize all those frustrations of yours going out with the air you're breathing out. Whichever pattern you prefer to use, repeat this for at least 10 times, as this can make you feel even more relaxed with each breath taken.

Stress Management - 3 Stress Reducing Techniques
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Monday, February 25, 2013

Neck Stress: How to Relieve Shoulder and Neck Stress

How To Relieve Stress Without Drugs

We live in a high stress modern society. It is not uncommon for a large number of our neck and shoulder muscles to be chronically stressed, frozen, or hypertonic. This is not only what leads to stiffness and pain, but also results in a continuous, fatiguing energy drain.

We carry much of our stress in our neck muscles. When these muscles tighten up, they cause other muscles in the body to weaken whenever you move your head. In other words, other muscles in your body tend to become reactive to your neck muscles when you are under stress.

Neck Stress: How to Relieve Shoulder and Neck Stress

There are many causes for neck stress and there are many ways to correct neck stress. The basic cause of neck stress is what we call- "Repetitive Muscle Stress," RMS.

Muscles we discovered are the missing link to our aches and pains. We need to restore the muscle tone that was lost by doing repetitive or strenuous activities caused by accident or injury.

Muscles pull bones! Bones do not pull muscles. When we balance the muscles, the pain may diminish. When given time to heal, the pain goes away completely. Muscles have to work together in groups or in pairs. If you have neck stress from turning your head, other muscles have to relax. The signal has to come from the brain to relax muscles. However, if the signal has been blocked by stress or an injury, the result may create pain. This is why we say we work with the body-mind.

Here is a sample technique for "Neck Stress Release." This technique sends a signal to the brain to release the tension in the neck muscles and also, corrects reactive interactions with other muscles. There are muscle fibers in the neck that run up and down the neck and around the whole neck.

Do some neck rolls. Look up with the head, then you look left, right and down. Gently pinch the neck muscles in and up and down direction with your thumb and index finger. Work on each side of your neck from front to back and on both sides. It is important to keep your thumb facing downward. Go around the whole neck. You can pretend that your thumb and index finger is a little "Pacman" gently nibbling on your neck. This activates the sensor cells under the skin and sends a signal to the brain to relax the neck muscles.

Here are some benefits of the "Neck Release."

Computer operators repetitively look from their display down to their keyboard or over to material they are working on.

Hyperactive school children reduce stress by looking at the teacher or looking around the room.

It improves performance in sports such as golf, basketball and tennis.

Also, it can be helpful in reducing vertigo and balance problems. Most people getting up from a sitting position have a natural tendency to look down. As a result, the muscles in the neck signal the muscles in the legs to go weak. The simple "Neck Release" technique may eliminate most vertigo conditions.

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Saturday, February 16, 2013

Stress Relief Food to Help Lower Stress Levels

Foods play a vital role in providing mental and physical nourishment for relieving stress. For stressed people, the foods that you need to avoid are the ones that contain a great amount of caffeine and alcohol. Sugar should also be avoided because it causes the blood sugar to soar and then drop very quickly.

To get rid of stress, there are different kinds of stress relief foods that you can try for your mental and physical wellness. Below are several types of stress relief food to help you manage stress:

1. Asparagus - This green vegetable is high in folic acid that helps stabilize your mood. The body releases hormones that affect the mood when stressed and eating asparagus is a good way to block these hormones. Folic acid is actually needed by the body to make serotonin, it is a chemical naturally produced in the body that affects mood in a positive way.

Stress Relief Food to Help Lower Stress Levels

2. Beef - Beef is also a good stress relief food even though it is usually not considered when talking about health but beef contains good amount of zinc, iron, and B vitamins that also helps in stabilizing the mood. People always think that beef is not good for the body but it is actually more nutritious than chicken. The secret to making a nutritious meal with beef is to not include the fat because it is high in cholesterol.

3. Milk - Milk is very nutritious and high in antioxidants. It is also rich in vitamins B1, B12, calcium and protein that can make you feel relaxed. You can have a bowl of cereal and milk for breakfast to battle the stress ahead of you. Drinking a warm glass of milk also help induce sleep.

4. Cottage Cheese and Fruit - Cottage cheese is a stress relief food that is rich in both protein and calcium. Mixing cottage cheese and fruits high on vitamin C like oranges is a good combination to help fight stress. Vitamin C contains antioxidants that fight free radicals that are released when you are stressed. Furthermore, these free radicals are known to cause cancer.

5. Blueberries - Blueberries are high-fiber, low-calorie fruits that contains vitamin C antioxidants good for combating stress. You can mix blueberries with cottage cheese or you can also eat them alone for a healthy snack.

6. Tuna - Tuna is also a great stress relief food option because of its stress-fighting vitamins. Tunas are rich in vitamins B6 and B12 and it is also a good source of protein. If you love mayonnaise, it is advisable to use a low-fat mayonnaise for a healthy meal.
To know more about other kinds of stress relief food, it is best that you consult a

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Saturday, February 9, 2013

Management Styles - A History and Case Study

Introduction Lewis Jeans has been operating as a manufacturer of jeans for ten years, and is currently one of the UK's leading manufacturers. 300 employees are divided over 3 geographic areas, with the head office in Croydon.

Due to an array of contributory factors, there has been a downturn in sales and profits over the previous 12 month period.

Sales - 20% reduction
Profit - 40% reduction
Returns due to quality issues - 15%

Management Styles - A History and Case Study

These figures, coupled with a worrying turnover of staff, and high manufacturing costs have ensured that a fundamental review of the whole structure of the company is necessary to halt further degeneration, and to allow the company to re-establish itself as a market leader.

This report will investigate the following areas:
Organisational and Managerial Structure
Organisational Culture
Staff Motivation

Each of these areas will be considered within the Lewis Jeans framework and formal advice will be given covering: Inherent strengths and weaknesses within Lewis Jeans. Recommendations for improvement.

Organisational and Managerial Structures

"An organisation is a system, having an established structure and conscious planning, in which people work and deal with one another in a coordinated and cooperative manner for the accomplishment of recognised tasks"

The above paragraph is a typical definition of what makes an organisation. The type of structure will influence everything about the organisation, including the relationships between individuals, who is empowered within the authority to make decisions, and how information is communicated throughout the organisation. Getting the correct structure in place to suit the objectives of the organisation, and the aspirations of its staff is imperative if the business is to flourish.

Lewis Jeans currently operates with a geographical structure. Three manufacturing facilities are located in the Northern, Central, and Southern areas of the United Kingdom. This geographic grouping of functions can be a viable option for some organisations, Tesco PLC being a prime example. Tesco needs retail outlets in most towns to allow it's customers to purchase the goods it offers.

The geographical structure can have a number of distinct advantages: Responding quickly to local needs and issues, allowing the organisation to become more sensitive to customer and employee needs. Bureaucratic 'red tape' can be reduced if each division is empowered with more decision making authority. There is a greater ability to tailor operations to local differences, such as language, law etc.

However, there can also be significant disadvantages: The duplication of facilities and roles. Additional management positions are required. Lack of unity in objectives and direction of semi-autonomous units.

Lewis Jeans has little necessity for a geographic structure to the organisation and many of the disadvantages discussed manifest themselves within the company. The argument for three plants could reasonably be made if Lewis Jeans were manufacturing multiple products which required different processes, staff specialisations, tooling and machinery, and supplying these products to differing markets with unique needs. A company which essentially manufactures one product range may benefit from one central production plant. It could be argued that additional storage and distribution depots may be advantageous, and could result in a more economical production process, with efficient distribution throughout the UK.

The simplified organisational chart below demonstrates how the organisation could be streamlined. The links flowing from top to bottom demonstrate the hierarchical structure (the direction of authority from top to bottom). The horizontal lines demonstrate the lines of communications which should exist between functional areas. Each 'area' forms a specialized team which will encourage team-working.

A Central Management Team consisting of specialists in each field make strategic decisions on company objectives and policy. Daily meetings will allow current and future issues to be decided quickly and efficiently. Lower level managers, who must be developed through training, appraisals etc, will make decisions on the day to day running of their departments. This allows the management team to look at 'the bigger picture' and not be consumed by the day to day production, sales and distribution issues.

Functional Structure

The simplified organisational chart above demonstrates how a functional structure may work for Lewis Jeans. The business is divided according to the business function performed by each department. Each functional area plays its own specialist role in working towards the objectives of the organisation. Groups of specialists are delegated control over specific work areas, thus avoiding duplication within the company. Potential problems regarding inter-departmental transfers and rivalry can occur but it is for the management team to resolve such issues before they occur.

Product Based Structure

An organisation is divided by the products it sells. Each product division performs all of its business functions, whilst working towards the organisations aims and objectives. With only one main product, or a variation on the theme, this structural framework would not benefit Lewis Jeans.

Matrix Structure

In a large organisation it may be useful to allow members of the company to be within more than one functional group. The introduction of 'Product Development Teams' which may produce more than one product (jeans, denim jackets) may be useful. Marketing and Sales could be linked, with specialists working in both areas.

Matrix structures do have a number of advantages: The organisation can focus on a number of aims at the same time. Flexibility to adapt and respond to changing demands and resources. Exchange of ideas between multi-role staff, instead of the insular approach of isolated departments.

The 'matrix approach' can result in an overcomplicated structure, with employees losing sight of the major aims of the organisation, a due to more than one chain of command, power struggles can occur.

The geographical structure of Lewis Jeans cannot be justified at the present time. One central production unit would make good business sense, providing premises could be adapted, or new premises located. Alternatively, North and South production facilities with an additional central distribution depot may allow suitable financial savings, coupled with an increased efficiency. A new single production unit may allow for a reduction in staff by as much as 30 - 40%, dependent on improvement in processes, technology etc. Relocation of staff may be possible if local distribution depots are introduced. Final consideration to locations would need to take into account customer locations, export markets and the need for storage. If products are transferred very quickly then a single distribution unit may suffice.

A further advantage of a single production unit would be the ability to implement a robust quality control system to ensure satisfactory standards. There may be additional factors involved in the quality issue, which will be discussed later.

Managerial Structure

At present, authority and decision making is firmly centralised at head office, with Mr. Bart Lewis making all decisions, and cascading those decisions down to his managers at the production units. The flow of communications is very much in a downward direction, with managers purely responsible for carrying out the directions of the Managing Director. The hierarchical principle stemmed from the theories of Bruno Lussato. The 'Scalar Concept' viewed an organisation as a group of grades, arranged in a sequence. Superior grades carried authority which could be delegated to the grade immediately below. Lower grades carried no authority at all. Authority descended from the top to the bottom along a well defined scale of posts. In the current system within Lewis Jeans, little authority is delegated at all, with managers little more than supervisors, passing down the orders from above.

Management Styles

Lippitt & White are among many researchers who have identified a range of leadership styles. Tightly controlled (autocratic) The leader alone makes decisions, with staff being informed of these decisions and then carrying out the task. Democratic (Persuasive or Consultative) The leader makes the decisions, and then persuades workers that his decision is the correct one. The leader consults staff before a decision is made. The leader has the final say, but takes staff views into consideration. Laissez-faire (loose) Opinions are not forced on staff, with no formal structure for decision making.

None of the above is the correct approach, but they do have differing effects on those within the organisation. The style adopted at Lewis Jeans is autocratic in nature. This type of management style may have a negative effect on middle managers and workers alike. Managers may feel that they are not trusted or empowered to manage their departments. The organisation is output orientated, and this will certainly affect motivation of all staff. A supportive management style, as argued by Charles Handy is said to foster: Worker satisfaction. Lower staff turnover and grievance rates. Fewer inter-group conflicts.

With extremely high levels of staff turnover, the style of management may have an important role to play in this area. Motivation is also significant and this will be discussed further on in this report.

Spans of Control

The span of control within an organisation is important. General Sir Iain Hamilton once said that, "No one brain can effectively control more than 6 or 7 other brains". It has been proven through research that the span of control (the number of subordinates that a person is directly responsible for) should be 3-6.

At present Mr. Lewis controls sixteen managers at present, five in each of the factories and a centralised sales manager. Each factory has eleven managers and three supervisors. This is not an efficient allocation of power and authority. One person having day to day responsibility for all areas of an organisation, some of which may not be his area of expertise can create failings in certain functions. As the organisational chart on page 4 demonstrates, with a higher level of trust and authority vested in professional, skilled managers, the 'span of control' could be significantly reduced for Mr. Lewis, but widened for lower level management staff. This would allow Mr. Lewis to concentrate on the 'strategic' decision-making of the organisation within a central management team, whilst allowing lower level managers to concentrate on the day to day issues of production, distribution, sales, and marketing. Regular managerial meetings would allow for updates on production, sales targets and organisational objectives which may change due to the dynamic nature of the clothing industry. A suitable structure would include weekly or monthly targets communicated to the responsible managers. Daily communication as happens at present will only reinforce managers opinions that they are not allowed to 'manage'. The flow of communication will be up as well as down the chain of command, giving local managers and subordinates a role in decision making. Those in the local facilities will be able to supply quality feedback on problems of stock, quality, retention issues etc. This will allow the management team to adjust their aims and objectives according to the latest information available. In addition to this, a well-organised system of recording and monitoring will ensure that all communication, orders, sales, returns and forecasts can be used as historic data to support future decisions.

Organisational Culture

The structure of an organisation is strongly influenced by the culture within it. A definition of culture is "the way we see and do things around here". History, traditions and structure are influencing factors on a company's culture. Behaviour of new workers within an organisation is often influenced by the 'norms' of behaviour already prevalent. The need to 'fit in' and be 'accepted' can often put pressure on individuals to conform. Culture can change over time as new people join the organisation, and as external factor change.

Charles Handy observed behaviour in a large number of organisations and described four main types of culture.

Power Culture

The centralisation of power is the main factor of this type of organisation. One person makes all the decisions. Individuals may feel suppressed by those with power. A 'Power Culture' is evident within Lewis Jeans.

Role Culture

Typically found in large organisations divided into layers of offices and officials. Power is hierarchical and determined by a person's position within the company. Strict job descriptions and communications prevail. Very little scope for individual growth or development.

Task Culture

A job or project orientated organisation. The task dictates how a team works, not strict, set down rules and regulations. The freedom and flexibility can make for a rewarding work environment. Due to the lack of formality, the management and control of a task culture can be difficult.

Person Culture

An organisation with a cluster of people, all working at the same level. Hierarchies cannot be formed without mutual consent.

Changing a culture to fit the objectives of the organisation is not straightforward. Some writers believe that the culture is created by the people, and a manager cannot change it on a whim. It is widely agreed that the actions of managers can have a profound influence on the culture within an organisation, far more so than written statements about what should happen.

A move away from the 'power culture' within Lewis Jeans could have profound effects on the attitude of workers. Empowering managers to make decisions, to run their departments, and to build confidence and desire within the workforce, to succeed for both themselves and for the organisation. A narrower span of control for the management team will force them to concentrate on the direction of the business and not be directly involved in the intricacies of production, distribution, and marketing. Providing suitable structures, quality managers, systems of work, and staff motivation needs are met, the Managing Director and his team need to be figureheads for the organisation, inspiring confidence, fairness and trust in all.

Staff Motivation

Lewis Jeans has developed a trend for a rapid turnover of staff. Less than 50% have been within the company for more than a year. This creates problems for the organisation: A lack of specialised and skilled staff. Low Morale amongst current staff. Poor image in the wider community, from where new employees may come. A lack of team vision. Little motivation to excel, and to rise to the challenges facing the company.

Managers can only perform well, and achieve the objectives required if they have an equally motivated team working with them.

To make a realistic analysis of the workers at Lewis Jeans, it is necessary to relate to some research into motivation, and lack of it.

Abraham Maslow

Maslow popularised the theory that people have needs. Maslow developed a 'Hierarchy of Needs' and concluded that when the needs of an individual were met at one level a higher level of motivation would develop. The levels from lowest to highest are: Physiological Needs Shelter & Safety Love & Belonging Esteem Self Actualisation

When applied to the workplace it can be seen that work can provide a means of helping people satisfy their needs. Not everyone has the same needs, so this must be taken into account.

Frederick Hertzberg

Hertzberg carried out research based on interviews to find out what satisfied and dissatisfied workers. He found a number off areas which were a potential cause for dissatisfaction. He called these 'Hygiene Factors'. Only when the hygiene factors have been adequately met can other factors improve performance. These are called 'Motivators'.

By considering the structure, management style, leadership and culture at Lewis Jeans, and then considering the factors mentioned above, it becomes clearer as to why the retention of staff is at a low ebb. The giving of financial bonuses and such incentives can provide short term solutions. It is necessary to consider that these production bonuses, coupled with low levels of motivation within the company are the major factor affecting the poor quality of goods. Staff have little loyalty to the organisation, and can see that turning out large quantities of goods, regardless of quality can result in useful additions to wage packets. There is a wider range of needs and motivators for most staff. If they feel used, undervalued, and have little chance of self improvement then motivation to perform will suffer. Whether it involves leaving the company, or working at levels that reduce quality purely to realise financial bonuses. These symptoms are all clearly visible within the company.

However, it is also a basis to design strategies which will alleviate such problems. Motivating the workforce through empowerment, delegation, recognition and a chance to improve themselves will promote a real change in the workforce.

Staff Appraisals

Regular staff appraisals are an essential part of developing a company's human resources. A yearly meeting with each member of staff allows both sides to highlight areas where performance has been good, and to look at areas of difficulty which may need some attention. It allows the appraisee to highlight development needs they may have; this could include training courses or aspirations for promotion. The appraiser needs to ensure that a fair and non-confrontational approach is adopted, and to make it clear that the meeting is for the benefit of both parties. Ideally, the appraiser and appraisee should have suitable paperwork to record their views at least 2-3 weeks before the appraisal meeting. When the discussion takes place, a 'meeting of minds' should occur, with both sides agreed on a way forward for the next year. An appropriate system of referral to another manager should be in place in case agreement cannot be reached. The process needs to be transparent and honest. Staff can become resentful of appraisal systems if they are not treated to all the facts surrounding the system.

Recommendations for Change

Lewis Jeans as been running under the same organisational and managerial structure for some ten years. In recent times performance has dropped and most of the problems have been created by the organisation itself. This can be changed. Changes in structure can be made fairly quickly. Cultural change can take considerably longer. Strong leadership will play a vital role in changing this culture. The recommendations below should be implemented as soon as practicable to ensure that change takes place. With a change such as this there will have to be a transitional period, but the impetus for change must be immediate.

Initiate changes to a functional structure for the company. Considerable planning will be required to implement changes in property use and re-deployment of staff. This may not be possible in certain cases and decisions will have to be made. Redundancies may be unavoidable, but should be a last resort. There is no reason why the organisation cannot introduce multiple structures to afford the best options to functional departments. Within the Finance Department there is a need for formal structures due to the procedural systems which need to be adopted. This would almost certainly set down fairly prescriptive definitions of what staff should do. Within a production or distribution department there will be considerably more scope for staff to demonstrate individual flair and team-working qualities. There is more option for an informal structure to these departments. This does not imply that an autocratic management style is suitable for any department, but demonstrates that different organisational and management structures can co-exist within one organisation.

Management and Leadership style must change. A Central Management Team will decide on aims and objectives. This should consider input from all levels of the organisation. A Staff Council allowing workers to contribute to the success of Lewis Jeans will undoubtedly motivate workers. Meetings with all levels of management will ensure that managers feel trusted and empowered to deal with their own departments, the areas in which their expertise lies.

Changes in management style will certainly affect the 'culture' within Lewis Jeans. The 'power culture' which currently exists is detrimental to the future success of the business. People will determine the success or failure of this organisation. A move towards a 'task culture' where staff work in teams, where there is little need for authoritarian management, where people feel that they can succeed and develop, should be the aspiration of the company. There can still be a discipline within the culture, but it should be more orientated towards 'self discipline' rather that autocracy.

Motivation of staff needs to be a focal point. All the recommendations above will contribute to this. Financial incentive, if delivered correctly can to a certain extent motivate workers. There are many other factors involved. A share of profits rather than production bonuses will focus staff on company success rather than short term individual gain. The need to ensure quality of goods thus increasing the good reputation of Lewis Jeans will lead to success and higher profits. These successes, which the workforce will have played a direct role in, will lead to financial reward and personal pride.

Communication between all sections must improve. Within this report we have discussed various strategies to enhance inter-personnel communication. There is also a need to communicate organisational plans to the correct areas. The Central Management Team meetings will agree strategy. This should be a consultative process. It is essential to draw on all areas of expertise within the organisation. Consultations with key staff and trades union officials / staff council members will assist co-operation. Weekly team meetings will allow concerns to be passed up the chain of command if necessary. Senior managers need to communicate directly with team leaders where possible. The telephone should be in place as a backup system. The use of electronic communication / video conferencing can be utilised for remote locations.

For growth to occur for Lewis Jeans, a wholesale evaluation of the marketing strategy needs to take place. The previous ten years have allowed Lewis Jeans to fall behind the current market leaders, with regard to diversification of the product base. The days where one style of jeans suited all are gone. There needs to be a thorough evaluation of current and future trends, and a marketing strategy adopted to reflect this. There may be a need for project team to be developed (this could draw on expertise from throughout the company) to create a radical marketing plan. This will need to consider product development, publicity, distribution methods (mail order catalogues, internet based sales, retail outlets). New products need to satisfy the needs of the existing clientele, but to drive the products into the 21st Century.

The image of the product is important. Potential users need to feel that these products can make a fashion statement. A large scale public relations exercise should be used to change opinions among the targeted public. This can consist of press releases, product publicity, advertising to show this exciting brand. If packaging is necessary it can be used to make the product noticeable, to convey the brand image, and to make it appeal to customers. Marketing therefore, needs to be at the forefront of the strategy.

Conclusion

This report places some exacting demands on Lewis Jeans. There are no simple solutions to its current problems. However, the organisation can turn its fortunes around if it accepts this report as the first building block towards future success. There will be no room for egos in the revitalised Lewis Jeans. Everyone MUST pull together to make this happen. People are the strength within this organisation, and with a unified, dynamic, progressive team, success is certain.

Management Styles - A History and Case Study
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Wednesday, February 6, 2013

Stress and Anger - Symptoms and Management

Stress crumbles your body's immune system and makes you look older than your age. Not only does it bring about negative physical changes but also affects your biochemical state with extra adrenal steroids in the blood stream. Frequent headaches, anxiety, frequent mood swings, sadness, anger, frustration and depression are some of the most common effects of stress. Stress and anger affect your overall health and may cause serious physical and mental health problems in long run. In order to manage your stress and anger, focus on holistic living. It is an approach that nourishes your mind, body and soul and helps you to stay happier and peaceful throughout your life.

Stress and Anger Symptoms

Stress and anger affect your body, mind and behaviour in several ways. It is not necessary that everyone suffering from stress and depression exhibit same symptoms. It affects different people in different ways. Some may experience high degree of stress symptoms while some may exhibit only physical symptoms depending upon the degree of stress and anger.

Stress and Anger - Symptoms and Management

Physical Symptoms

Physical symptoms of stress include dizziness, excessive sweating, breathlessness, nail biting, constipation, diarrhea, nervous twitches, cramps, chest pain, heart diseases, upset stomach, back pain, frequent headaches, heart palpitations, decreased immunity, high blood pressure, asthma, diabetes, aging, frequent cold, pins and needles, tingling sensation, restlessness, insomnia, loss of sexual desire, heart ailments and muscular aches. It may sometimes result in a stroke or heart attack.

Mental Symptoms

Mental symptoms of stress include anxiety, irritability, restlessness, unnecessary worrying, sadness, depression, loneliness, anger, and feeling of insecurity, lack of focus, depression, burnout, tiredness, difficulty concentration, forgetfulness and loss of mental balance.

Behavioral Symptoms

Stress not only affects your physical and mental well being but messes up your life. Frequent episodes of stress also affect your day-today behaviour. It results in overeating, under eating, forgetfulness, increased smoking, frequent crying spells, angry outburst, loss of temporary memory, social withdrawal, relationship conflicts, drug or alcohol abuse, increased or suppressed anger, lack of interest in work, excessive emotion, loss of sense of humor, feeling out of control, unable to concentrate on anything, feeling helpless or inferior etc.

Studies have shown that about 60-70 percent adults are suffering from stress and depression due to their hectic work schedules, relationship conflicts and unmanaged lifestyle. Around 30-40 percent people visit psychiatrists while rest indulge themselves in drinking smoking and drug abusing. Few adults attempt to suicide.

Stress and Anger Management

Yoga and meditation are found to be very effective in managing stress and anger. Practicing yoga and meditation regularly helps you relieve your tension and stress and makes you feel relaxed and happier.

Some relaxation techniques including exercise, deep breathing, music therapy, natural walks, a warm and hot bath, body stretching, humor, diversion and distraction help greatly in stress management.

Reexamining your reactions and spending time with your loved ones are the best anger management techniques. This way you can assess your extreme behaviour and discover the possible solutions to bring a positive change in yourself.

Holistic living can help to a great extent in managing your stress and anger. The concept is all about living a balanced and healthy life while being close to nature. It not only includes physical well being but also includes your other dimensions such as your body, mind and soul. It brings out a complete change over in your personality and thought process. You become more relaxed and happier.

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Tuesday, January 29, 2013

25 Ways to Calm My Nerves

1. Take a 10-minute walk. This will help your body to relax and let off energy that may be leading to your anxiety.

2. Listen to some music or a relaxation CD. This will help distract you from thinking about your current stressors.

3. Stop obsessive thoughts. Keep busy as much as possible outside your home is even better to avoid getting bored.

25 Ways to Calm My Nerves

4. Stop talking about your past. If you must, seek counseling for professional help. Soon after try to move on with your life and leave your past behind.

5. Breathe slowly. This will help you to relieve some of the tension you are experiencing within minutes.

6. Count to ten. This technique can help you to maintain focused and avoid saying or engaging into inappropriate behaviors you would later regret.

7. Use positive affirmations. Talking to yourself is always a useful self-care tool one can depend on anytime you want to avoid a nervous break down or losing control over your feelings.

8. Be gentle with yourself. Avoid putting yourself down or being negative, as this will only stress you out more.

9. Sleep or take a nap. Rest is important when it comes to taking care of one's body. When you get tired you become irritable and stressed, which may lead to health problems.

10. Talk to a friend or family. Sharing one's stressors with people you can trust helps to relieve tension and may lead to you finding a solution.

11. Avoid caffeine. Caffeine is a stimulant and may lead to increased anxiety.

12. Get a body massage-This is good for muscle tension. Your muscles may be tensed which leads to more stress.

13. Time management- Prioritize and use your time wisely. Do what you can with the time you have in the order of importance and continue when you can.

14. Avoid being in a rush. It is a bad habit that can lead one to have anxiety problems in the future. It is also an unnecessary stressor one can avoid.

15. Stop working so hard. You should always try to balance out your life when it comes to your family and work. Too much work can lead to serious health problems and not enough personal time can lead to relationship problems and severe emotional problems including anxiety and depression.

16. Ask for assistance. It can be helpful to receive support and/or get advice from family and friends during a difficult and stressful time.

17. Do something fun. Fun is always good for stress and life in general.

18. Live today and plan for tomorrow. Take it one day at a time to avoid overloading yourself with too many worries and /or planning that can wait for another day.

19. Write in a journal. Share what's on your mind and the feelings you may have to help get them off your chest.

20. Laugh or smile more. This is a relaxing thing to do and helps one to maintain a good mood and positive attitude. Watch a funny show, movie or go to a comedy club near you.

21. Choose your battles wisely. Learn to ignore or let go of the small stuff. (e.g. losing money, items, forgetting things, problematic people etc.) If it is not worth your time and can be ignored, do it and do not look back.

22. Clean your house. Cleaning and organization can be very good for stress and comfort. It will also help you to keep busy and keep up with your home.

23. Be optimistic. Stop being negative, as this is very stressful thing to do to oneself all day, everyday.

24. Stop trying to be perfect. Nothing ever is nor will it be. This only provides false expectations, which lead to one becoming overly stressed over certain situations.

25. Stop trying to always be in control. Learn to relax and do what you can. Being able to accept what one can and cannot control is not easy but also helpful when dealing with everyday stressors. This is also an example of one choosing their battles.

Written by: Tamara A. Monell, LMHC
Date: 11-06-07

25 Ways to Calm My Nerves
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