Be Stress-Free - Tips for Saying No to Stress

You wake up in the morning, take a quick shower and consider yourself lucky to grab a cup of coffee before going to work. On the way to and from the office, you endure the rush hour traffic, adding at least an hour or two to your daily commute. At work, you face tons of deadlines, things to do, your perpetually demanding boss and worse, office politics. Things are nearly the same at home - the kids need help with their school works, oftentimes arguing as to who gets what or who gets to do something first, bills need to be paid, the laundry needs to be taken care of, errands to be accomplished. The list goes on and on.

If this describes you, chances are, you might be suffering from chronic stress. You might not know it but the tension brought about by these seemingly petty things may build up over time causing several maladies and physical and mental ailments.

What is Stress? In medical terminologies, stress is most commonly described as a physical or mental stimulus that can produce mental tension or physiological reactions that may lead to various illnesses. It is the body's natural way of reacting to certain particular events or occurrences in our lives which prompt us to rise to face the challenge and prepare to meet the situation head on.

What causes stress? Events that provoke stress are called stressors, of which there are two types. There are internal (systematic) stressors and external (processive) stressors.

Internal stressors can either be physical (e.g. presence of infections or inflammation which may cause an imbalance in an individual's state of health) or psychological (as in worrying about an event that may or may not occur).

External stressors can be defined as elements in the environment that may be perceived by an individual as potential threats. These may be in the form of adverse physical conditions such as extremely hot or cold temperatures, pain, extremely loud noises or excessively bright lights. Or it may also be the presence of stressful psychological environments such as poor working conditions or abusive and problematic relationships.

What is the difference between acute stress and chronic stress? Stressors can be classified as either acute (short-term) or chronic (long-term).

Acute stress is the body's reaction to an immediate threat, which elicits the "fight or flight" response. This is most critical during emergency situations, which call for instantaneous reactions. Acute stress may also be triggered by a perceived danger, whereby there is no real imminent danger. Noise, crowding, isolation, hunger and infection are all examples of acute stressors. Normally, once the threat has passed, the nervous system quickly returns to normal and the body experiences the "relaxation response".

Chronic stress, on the other hand, is caused by long-term stressful situations that unfortunately dominate modern life. Examples of these are highly competitive working environments, family conflicts, long-term relationship problems, limited financial capabilities and not having enough time to relax. Long-term stressful situations can produce continuing low-level stress, which may lower the body's immune system and cause other health-related problems.

To prevent stress from overpowering your life and causing ailments, take note of these important tips.

. Have a healthy lifestyle. A healthy diet and exercise can generally enhance a person's resistance to stress. Avoid excessive alcohol, tobacco and caffeine since they lower the body's natural defense against stress.

. Be realistic. No one is perfect and no one expects you to be. If you need help with something, don't hesitate to ask for help.

. Learn to say "no". If you are feeling tired or overstretched, learn to say no to additional tasks or requests.

. Learn relaxation techniques. This helps your body to unwind and creates a sense of well-being and calm.

. Get enough sleep. Sleep restores your body to its excellent form, making you better equipped to deal with any negative stressors.