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Stress

Stress

Pressure and stress are different. Here´s what you need to know.

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If you confuse pressure with stress you are losing great opportunities to get something done with outstanding results and you are increasing stress.

There´s a huge problem I see every day, some of us confuse pressure with stress, we get anxious, start panicking and everything goes wrong but there´s a big difference between pressure and stress.

Stress is when we are in a situation where we don´t have enough resources to meet the outcome, we may not have enough time, money, etc  and when we don´t have control of the situation the end results won´t depend completely of us.

There are so many situations that can cause stress in a day to day basis like getting stuck in traffic, being late to a meeting, a long list of emails that we need to answer. If we feel overwhelmed and we know that we don´t have total control of a situation that is stress.

Pressure is when we have control of the situation and the end results depends of us, of our performance, how productive, effective and efficient we are with what we have.

Pressure is that feeling when we only got one shot at any project, that we have a deadline and we have to deliver the best results possible. We are challenged to meet demands.

The reason why it is important to identify both of them is to be able to act the best way possible in each situation, you need to identify if you are in a stressful situation or if you are dealing with pressure. If you are dealing with stress the best you can do is first ask yourself how important is that situation for you, many of us pay too much attention to what others say and think of us, we spend too much time with negative people and this create stress and we don´t need it. Sometimes we make a big deal of meaningful situations and what´s impacting us is the way we react. What you can do here is breathe, take some deep breathes and feel your body calming down. Then ask if there´s something you can do, in many cases there´s nothing you can do so you need to change your focus, do something different and work in other stuff and just move on.

When you are under pressure this means there´s something you need to do whether it´s make a decision or finish a project in a short period of time you need to find the best options and solutions with what you´ve got. Sometimes you don´t have the best resources of time, energy, money, knowledge but your result can impact your job or your life so you need to make the best, you need great performance, effectiveness and efficiency.

We know that stress can have a negative impact on our life and health while pressure can have a positive impact. For some of us pressure helps us stay focus and bring the best of us, taking it as a challenge to learn new skills, to improve, to get stronger is a way to get the best results while for others it can be overwhelming and can have very negative effects feeling as the highest level of stress.

Pressure can lead to anxiety, knowing that an outcome or end results depends of you and not knowing if you are going to be able to deliver on time at the level expected and how is your end result going to be taken creates fear specially if you need to learn new skills.

There are ways and tools you can use to know how to cope with each of them but as always it takes time, the best you can do now is try to avoid negative situations, negative people and negative environments, if you need to work under pressure believe in yourself, believe you can do it, you got everything you need to deliver a great result and even if you don´t know certain skills you can learn them and apply what you learn in your project.

Stress and pressure are different so you need to respond differently to them, stress can have a really negative impact on your body and health while pressure can have a positive impact, stress can lead to bad relationships and bad results when working on a project while pressure can help us meet expectations and get our best results.

One simple question you can ask yourself to know how to respond or what you need to do is:

Do I have control over this? is there something I can do? if the answer is yes think about what you can do to get the best result, or what can you do to improve the situation, if the answer is no then let go off trying to manage or control the outcome. Do not stress with something that is out of your hands.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube.

Pam

Stress

Yes! There are different types of stress

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If you are stressed out because you got an important meeting today or you have an important event is not the same type of stressed than the one you live every day when you wake up and it´s getting late for school or work or when you get worried about the bills or when you go to the gym or take some time to exercise. There are different types of stress and to learn how to manage it you need to understand each first.

The 5 principles of fitness are crucial to help us achieve any fitness goal and for overall health, stress is one of them and it has become a cause of different health problems nowadays.

Before we can talk about all the negative impacts of stress and what we can do to lower it we need to now that there are different types of stress and we need to understand each and know how to identify it so that we can act the best way possible and learn that not all stress is bad.

There are 3 types of stress which are: Acute stress, Episodic acute stress and Chronic stress.

1. ACUTE STRESS

Have you ever ridden a roller coaster or practices a crazy sport? That experience or feeling is acute stress, it is short but intense. An exam or job interview can also cause this type of stress. Our body reacts to these threatening and challenging situations but after the challenge is complete our body returns to its calm state. This one is short term and all of us can experience it on a daily basis. We need this type of stress.

2. EPISODIC ACUTE STRESS

This one is when acute stress happens very frequently, people with this type of stress tend to be very negative in every aspect of life, everything that could go wrong always go wrong. They tend to take more responsibilities than they can handle keeping acute stress high. They are anxious, angry, sometimes aggressive, impatience and it can be hard to deal with them, they´re always the victims of their circumstances instead of wondering why all these things happen to them.  The biggest problem with them is that they don´t realize they have a problem, they´ve learnt to make this type of stress as part of their lives so for them it´s normal.

3. CHRONIC STRESS

When stress continues for long periods of times it becomes chronic stress, it comes from constant demands of pressure every single day in school, jobs, families. this type of stress is so unhealthy that it can destroy our mind and body. When people feel so drowned in so many problems and they got to a point where they get overwhelmed and stop thinking about solutions, they just give up and surrender to stress, the biggest problem with this is that people get used to it, most of us live our lives with chronic stress and we don´t even know it´s there, we think it´s how we´re supposed to live and this type of stress is the cause of biggest health and mental problems that can end in suicide.

Stress can be really bad having a negative impact on your physical and mental health and there´s also good stress that can have a positive impact on your life if you know how to use it. The level or type of stress determines how you need to act or respond, in many cases you are able to follow tools that can help you lower it but there can be cases or situations where you need to talk to a professional if things have gone too far.

Stress is a response to any experience and the level of it goes according to the experience or situation you lived and how you are able to cope with it, we all take every situation in very different ways and they all affect us in different degrees, you need to consider this so that we know how to respond and even be prepared for any situation.

The best thing you can do is know how to respond in every situation without getting stressed, remaining calm and being optimistic not only help you respond better during stressful situations and keep stress low but also help make better choices with lead to better results. Some steps you can take to respond better in stressful situations are:

1.- Do not take things too seriously,

2.- Take some deep breathes and focus on your breathe going in and out,

3.- Visualize the positive outcome or result,

In many occasions we take things too seriously and this only makes things worse, how many times have you created or increased any negative or stressful situation just by overreacting when in reality it wasn´t a big deal? The 3 steps I share here can have a huge impact on your day if you remember to follow them, the next time you find yourself on a stressful situation just remember to calm down, take some deep breathes  and think of a positive outcome. Just by calming down and breathing you´ll be able to think better and make a better choice.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube, together we can help millions live a better life.

Pam

Stress

What is stress?

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Do you know what´s the number one cause of visit to the doctor or health practitioner? In must cases it´s stress.

Chronic stress is making you sick. If you live what can be considered a normal life then you are living with high levels of chronic stress without even knowing it, you may think it´s normal, you may think that´s how you´re supposed to live but, this is causing a lot of health problems mentally and physically.

From the moment you wake up until you go to sleep you are dealing with stress, if you hit the snooze bottom, by the time you get out of bed you may be late, then you may spend some time stuck on traffic to get to school or your job which cause a lot of stress especially if you´re driving, when you get to school or the office you need to spend time with people you don´t feel comfortable, people who make fun of you whether they are classmates or coworkers and working with a boss and teachers that only cares about results and the people increases stress.

Social media is also a huge problem, so many guys share pictures of them in great places and with a great physique and seems like their having a lot of fun and a great time and it´s actually the opposite, they´re looking for the likes and love on social media but they feel empty inside they´re not actually living the life they´re sharing. This creates high expectations and make followers think that there´s something wrong with them.

All of us can handle low stress and even high stress for a short period of time but no one can handle high levels of stress for long periods of time and when you spend most of the time stressed your body will get sick. Have you listened to the “fight or flight” response? This is your body preparing to either fight or run. If you are in a very stressful situation you may feel your muscles tense, and your heartbeat increases. Stress releases cortisol and adrenaline in the body, some people know cortisol as the stress hormone. When you are under stress your body prioritize safety so it shots down the immune system to conserve energy, when you are in a stressful situation your body uses all the energy it has to keep you safe, in case you need to run or fight it makes sure that you have all energy available to act and in those moments you are not worried about growth or recovery so the immune system shots down, when the immune system is off thanks to the stress hormones that´s when you get sick.

The problem nowadays is that most of us live with chronic stress, this means that we´re constantly triggering the stress hormones which keeps us aware in case we get fired and need to find a new job or in some cases we´re worried about being able to pay the bills. We´re also worried about what our classmates and teachers are going to say and think of us, we´re constantly scared of afraid about being bullied. So, with stress hormones elevated the immune system is not working efficiently and it result in illness, we get sick because our body is not able to grow and recover and it can´t prevent diseases.

When your body stays stressed for a long period of time called chronic stress is when a lot of health problems take place and you get sick, your body is not able to handle it. Some short-term symptoms of stress are headaches, lack of energy, weight gain, skin problems, digestive issues, bad mood.

Chronic stress makes everything harder and can develop bad habits, some guys start smoking as a way to lower their stress which cause a lot more health problems, it can cause overeating because some people go to food as a way to feel better, most unhealthy foods creates a sense of pleasure the same way alcohol and cigarettes do but they use them as a way to deal with stress.

We all need to find ways to deal with everyday problems, and stress the tricky part here is that those ways you find to deal with it are healthy and not hurting you more.

As you can see, we live with chronic stress and I consider this to be one of the 5 principles of fitness, the other 4 are nutrition, training, mindset and sleep. So being stress highly important I´m going to share with you everything I know to lower stress so that you can get in shape and sustain it but also to live a better life.

Understanding what stress is, the types of stress, when it is good or bad, how we can handle it are key to know how to respond to each situation and learn tools that help us manage it.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube, together we can help millions live a better life.

Pam

Stress

The impact of your beliefs and thoughts on stress

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When someone tells us that something is bad for us, that something has a negative impact in our lives and then we find a lot more people saying the same things then we believe it and with time it becomes part of our beliefs.

How many people that you know think that stress is bad for us? how many of them know what stress really is and the types?

Most of confuse pressure and anxiety with stress and this is a huge problem because if we don´t know what´s the difference and we label all of them as stress then we won´t act the best way possible.

We think that stress is bad so we avoid it at all costs, if our boss assigns us a new project we feel pressure and probably get anxious and most of us label this as stress, some of us talk with a friend and tell them how stressed out we are thanks to that project because we don´t have all the knowledge or skills, we don´t know if we will finish it on time and we still have to continue with our normal job which means that we have double work.

This is how most of us think about a situation like that but it´s not our fault, we´ve been educated to think that way but if we take that same situation and think about is a challenge and get excited by it everything changes, we can think that our boss assigned us a new project because he believes in us he knows that we will deliver the best results possible and that we are capable to finish it, he knows we can learn the skills we need and apply them to the best of our abilities even though it´s something new and he gave us enough time to learn those new skills, apply them and make the best project we can.

If we think about it as learning something new, working on something new and proving ourselves that we are capable of something big we start the project with a positive attitude which effects our entire journey through the project and the end results will be better compare to when we said to our friend that we are so stressed out because of the project and we don´t know if we´re going to finish, in this case we´re already starting with a negative attitude and setting the road to barely finish the project (if we do finish) and the result won´t be the best.

How we think about the situation we´re in has an impact on our day and the project or activity we´re working on, just by changing our thoughts and beliefs we can have a complete different result, this is why practicing positivity creates improves our life, positivity is not only thinking positive thoughts, is about making the best out of any situation, what can I learn from this? how can this help me in the future?

Our thoughts and beliefs play a big role on how we see our life and every situation we face every day, there´s a reason why positive people who always are smiling or focusing on the positive on everything seem to have better choices, better opportunities and live better, they´re simply attracting more positivity to their lives just by how they think.

So yes, stress can make us sick and even kill us as some people say if we let it, if we belief that stress is bad it will harm our body even the bad type of stress called chronic stress and if we use tools to lower this type of stress, after some time of using those tools consistently we will see improvements in how we feel and how we respond to those stressful moments in our day to day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Reduce stress by focusing on what you can control

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We all get stressed, actually must of us live with high levels of chronic stress that have a negative impact on our health but, have you stopped for a moment and think how many times that stress comes from things or situations that are out of our hands? Things we cannot control?

We all want to have a sense of control or at least make possible scenarios of what could possibly happen on a certain situation, for some reason we think that if we have control over every single person and situation then we can avoid bad things to happen or we think that by worrying and thinking about the worst result and think about the negative outcomes we can be prepared and know how to respond or we can be safe.

The truth is that we´ll never have total control over everything that is going on and every person and wanting to have everything under control only increases stress.

Even simple things like what other people think and say of you can increase stress and you don´t have control over that. This example keeps so many of us worried and lead to stress especially if we want to please everyone which I impossible, one of the reasons this increases stress is because we´re hiding who we really are so that we can fit in.

Also simple situations like raining or getting stuck on traffic because of an accident are situations we cannot control, we cannot decide when we want to rain and when not and we do not have control over accidents so what we can do is be prepared or sometimes the best things we can do is remain calm and accept there´s nothing we can do and the worst we see the situation the worst everything we´ll get.

There are some steps we can take to make sure that we do not get stressed with things that are out of our hands, here are those steps:

1.- Identify what you can control and what you cannot

2.- Accept that there are some things that are out of your hand and there´s nothing you can do

3.- Identify the real reason why certain things or situations keep you worried, sometimes our mind creates different negative scenarios or results which are not true

4.- Focus on the things you can control, make sure that you don´t waste mental energy and time on the situations and people you cannot control and focus all that energy and time on the things you do have control.

When we focus on the things we can control we usually get great results and we also stop our mind from creating negative scenarios. Since we can only focus on one activity at a time and hold one thought at a time we only need to focus all our attention and concentrate completely on the activity we can control to reduce stress and make sure that we get the best outcome possible.

If you´re going to be in a situation where you know there are some things you cannot control try to have a plan that helps you respond the best way possible, especially if you tend to focus on the stuff you cannot control, have a plan or strategy that helps you stay focus on the things you can control.

Also when you accept that there will always be things out of your hands you can concentrate on working as hard as you can and giving your best, knowing that you did everything you can on what you can control makes you feel satisfied with the result and stop blaming yourself for something that didn´t end as planned especially if that something was out your hands.

We all tend to live with high levels of chronic stress so finding ways and strategies we can reduce help us improve our health and our life. One way to reduce stress by being aware of things we cannot control, that are out of our hands, accepting that there´s nothing we can do and stop focusing on them, instead focus and work on the ones we do have control and make sure we do our best.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam