Look around. One of ten people we see at work, at the store, and wherever you go in your daily life is over stressed at any given moment. Scientists agree that stress causes actual chemical changes in the brain, and these changes can influence the state of your health.

Stress is any change in your normal routine or health. Stress occurs when bad things happen, as well happy things. Getting a raise or promotion is stress, just as getting fired from your job is stress.

Speculative changes cause just as much stress as veritable changes. Pensiveness or anguish about whether one will get that new job is stress the same as being offered a new position is stress.

Causes of stress

Emotional and physical changes that happen in the life, illnesses, and environmental components such as extreme heat, cold, or altitude, and toxins cause stress. Pushing the body too hard at work or at play will soon deplete the body of the energy it needs to restore it and result in person becoming over stressed.
Any change in our lives can be stressful even some of the happiest ones like having a baby or taking a new job. Here are some of life’s most stressful events.

- Death of a spouse
- Divorce
- Marital separation
- Spending time in jail
- Death of a close family member
- Personal illness or injury
- Marriage
- Pregnancy
- Retirement

Effect of stress on body and health :

Everyone has stress. We have short-term stress, like getting lost while driving or missing the bus. Even everyday events, such as planning a meal or making time for errands, can be stressful. This kind of stress can make us feel worried or anxious.

Other times, we face long-term stress, such as racial discrimination, a life-threatening illness, or divorce. These stressful events also affect your health on many levels. Long-term stress is real and can increase your risk for some health problems, like depression.

Both short and long-term stress can have effects on your body. Research is starting to show the serious effects of stress on our bodies. Stress triggers changes in our bodies and makes us more likely to get sick. It can also make problems we already have worse. It can play a part in these problems :

Handling stress:

Relax. It’s important to unwind. Each person has her own way to relax. Some ways include deep breathing, yoga, meditation, and massage therapy. If you can’t do these things, take a few minutes to sit, listen to soothing music, or read a book.

Make time for yourself. It’s important to care for yourself. Think of this as an order from your doctor, so you don’t feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend.

Sleep. Sleeping is a great way to help both your body and mind. Your stress could get worse if you don’t get enough sleep. You also can’t fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night.

Eat right. Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers. Don’t be fooled by the jolt you get from caffeine or sugar. Your energy will wear off.

Get moving. Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too! Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood.

Talk to friends. Talk to your friends to help you work through your stress. Friends are good listeners. Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good. It also helps to hear a different point of view. Friends will remind you that you’re not alone.

Get help from a professional if you need it. Talk to a therapist. A therapist can help you work through stress and find better ways to deal with problems. For more serious stress related disorders, like PTSD, therapy can be helpful. There also are medications that can help ease symptoms of depression and anxiety and help promote sleep.

Compromise. Sometimes, it’s not always worth the stress to argue. Give in once in awhile.

Write down your thoughts. Have you ever typed an email to a friend about your lousy day and felt better afterward? Why not grab a pen and paper and write down what’s going on in your life! Keeping a journal can be a great way to get things off your chest and work through issues. Later, you can go back and read through your journal and see how you’ve made progress!

Help others. Helping someone else can help you. Help your neighbor, or volunteer in your community.

Get a hobby. Find something you enjoy. Make sure to give yourself time to explore your interests.

Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits with yourself and others. Don’t be afraid to say NO to requests for your time and energy.

Plan your time. Think ahead about how you’re going to spend your time. Write a to-do list. Figure out what’s most important to do.

Don’t deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating.

Some physical exercises to handle stress:

Deep breathing is a good way to relax. Try it a couple of times every day. Here’s how to do it.
1. Lie down or sit in a chair.
2. Rest your hands on your stomach.
3. Slowly count to four and inhale through your nose. Feel your stomach rise. Hold it for a second.
4. Slowly count to four while you exhale through your mouth. To control how fast you exhale, purse your lips like you’re going to whistle. Your stomach will slowly fall.
5. Repeat five to 10 times.

References:
www.womenshealth.about.com
www.4women.gov
www.interscience.wiley.com
www.hse.gov.uk