Como saber se você não está gerenciando o estresse de forma eficaz?

Yes this is absolutely true. Emotional /mental stress will always manifest itself in different kinds of pains and aches in the body. I have personally experienced this. I have contracted the flu when my immune system has been down due to working 12-14hrs a day and not getting enough sleep. It is your body telling you - YOU NEED REST. It’s sad that the body has to nudge us with such dire consequences for us to realize that we need some rest and ME time too. Hence we need to start listening and being attuned to the signals we get from our body. It’s all “within” us - we just need to listen and act

The truth is that the body gets triggered before the mind. If you know how your body speaks to you, it can become a shortcut to help you manage your emotions and thus, manage your stress. For me, it hits me in my neck and shoulders. As soon as I notice it, I ask myself... "What's in my control, what's out of my control?" This question leads me to be able to make a conscious choice, rather than an impulsive reaction.

Totally agree on this point. We have mental-body axis in which any derangement of one component can affect the other. In cardiology, we see patients presented with chest pain, Breathlessness or palpitation without any organic cause but related to stress. We advise them for exercise especially outdoors, healthy diet, reduce or quit smoking and enjoy their hobbies.

Since stress is simply the body's response to a demand, ensuring it doesn't accumulate is fundamental to maintaining healthy boundaries and stress management. It's easy to let these simple needs slide when we're busy. Fortunately, having a self-care routine that works consistently can also work as a self-check tool. If you notice unpleasant symptoms such as headaches, digestion, or fatigue, simply re-commit to your self-care regimen to get back on track.

Well, this is true. In my experience, there are a few signs that can indicate you're not managing stress effectively. Some common signs include feeling overwhelmed, having trouble sleeping, experiencing frequent headaches or body aches, and feeling irritable or easily agitated. It's important to recognize these signs and find healthy ways to cope with stress. Remember, taking care of yourself is super important! 😊

Learning to notice the early signs of emotional stress before it becomes a major issue is critical to being an emotionally mature human being. Once we've noticed any degree of emotional tension building, we can take simple steps such as breathing and awareness to resolve it.

Emotional Distress can cause trauma. What is trauma? In plain English, trauma is any experience/event that shocks you, causes you distress (emotional and physical), hardship or heartbreak. As we're all unique and we have different resilience and tolerance levels, one person can perceive something as emotionally distressing and another person can completely dismiss it and move on quickly. Therefore, if you experience something that overwhelms you, that you feel affects your life, not just one aspect of it, where you have nightmares about it and flashbacks (also PTSD), it's time to seek professional support that's right for you. Not all therapists work the same so do your research first.

The first question I ask a new patient is whether they are or have been experiencing anxiety, depression, anger or boredom. By checking the emotional component first, one can identify more easily the environmental issues that are causing one’s subconscious to react. The mind controls the body, and the solution is to help process the mind to resolve. Strengthening the individual from the emotional standpoint and building a stronger identity quickly resolves their problem(s).

Some guidelines are to make a list of your early symptoms of emotional distress and overall stress; for example, more frequent headaches, increased irritability, poor sleep, racing thoughts, tension in your neck and back. Then make a list of self care tasks you enjoy, for example; walking in nature, reading or audio books, bubble baths, professional massages, socializing with good friends, etc. Put BOTH lists on your refrigerator (or bedroom mirror...) and check the "symptoms of Stress" list often. This can encourage you to be proactive (vs. reactive!) and never develop chronic stress, which puts you at higher risk to develop illnesses.

Feeling overwhelmed, anxious, or irritable are cues indicating ineffective stress management. I've experienced heightened emotional responses, such as mood swings or feeling consistently on edge, highlighting the need to address stressors.

I often suggest 'zooming out' and thinking about life as a silent movie. What are the things that you see yourself doing right now? If you were doing well, and living life in the way that you want to be showing up each day, would you be doing more of some things or less of some things? Are actions you are not doing at all that have felt meaningful in the past? Re-connecting with the things that make life feel meaningful and that ignite our sense of purpose can help keep us more resilient and less susceptible to the impact of stress.

Best way to manage behavioural changes would be" Avoid, alter, adapt, accept" Avoid overindulgence in unhealthy habits which may deteriorate mental and physical health. Alter the pattern with healthy boundaries Adapt to the situation by being more realistic with prioritising your goals and task which is manageable and achievable. Accept the changes and seek help.

By taking a walk away from the place within which the behaviour has changed can allow a shift. Deliberately smiling can actually change your mood and behaviour. Sitting in a different position can help us reframe and make a behaviour change.

A common feature I’ve noticed in my stressed out (/burned out) patients is the acceleration of their general behavior such as walking,eating,talking etc.This anxiety of never having time to accomplish their tasks generalizes and takes over every single mouvement in their day to day life. I find it useful to make my patients voluntarily slow some of their activities such as their food intake, their walk, their breath while talking etc.I combine this with breaks during the day with a mindfulness twist.The results are staggering!

Say 'no'. The practice of non-compliance, or simply not accepting everything. Instead learn how setting limits and boundaries. Learn to moderate. A 'no' means boundaries, and it takes practice. Saying 'no' to one thing, is not the same thing as saying 'no' to everything. A 'no' offers room for reasoning, learning and adapting. A 'no' creates space - for you. (!) Learning to say 'no' is a big deal. Be kind.

Several stressed executives I see in my practice are suffering from brain fog, lack of focus, indecision and poor memory. While stress management techniques are important, it is critical to address the underlying dysfunction causing these symptoms. Use a comprehensive assessment of lifestyle factors besides symptoms to solve the puzzle.

Chronic levels of stress cause an excess release of cortisol (an important hormone for supporting your immune system and energy levels). Too high and too frequent releases can weaken the prefrontal cortex (forehead region) leading to poor decision-making and the loosening of your control over choices and behaviours. Chronic levels can also impact the learning and memory region of the brain, the hippocampus. The overproduction of cortisol can lead to the underproduction of new neurons in this area. Over time it causes a reduction in the size of the hippocampus. I find the solution lies in addressing the strategic (root cause) and the tactical (daily practices to stay ahead of stress across the cognitive, physiological and spiritual)

If you're in fight/flight, you lose cognitive function it's all about survival, not strategy. Once your nervous system is back in safe mode, you can think clearly again. A few simple regulation techniques gives you back control.

If the previous three types of signals have been ignored, one may misperceive that 'all of a sudden' they begin to have memory and concentration issues. No cognitive strategies will help you back to normal for more than a few minutes, unless you acknowledge and address your basic physiological irregularities, concerning changes in sleep, appetite, energy, libido etc.

I suggest supporting dopamine pathway to help support concentration. Dopamine needs vitamin B6 and the amino acid tyrosine also essential for thyroid health. Along with fatty acids to support brain health found in oily fish , avocados, nuts and seeds

For some, ineffective stress management might lead to a sense of disconnection from personal values or a loss of purpose. I've experienced moments where stress impacted my ability to feel connected to my values or find meaning in activities I usually enjoy.

Spiritual disconnection tends to be underplayed or ignored by many. If we understood that at the core of our BEING, we are a Spirit that has chosen to manifest self in FORM primarily to experience and experiment with SELF in the Physical state of Being. The ALARM SIGNAL of Spiritual Disconnection will be prioritized above everything else, assigned as the 1st instead of 5th category contributing to disharmonies. Analogy of the Butterfly as Spirit, it lands on many different plants on its journey in life. It's inherit design allows it to register and navigate how to intereact with thorns. SAME principle may be applied as we navigate through the thorns of life with the awareness that we SPIRIT having a physical experience, NOT VICE VERSA

In my experience, taking time to refocus through prayer, meditation, scripture reading and other spiritual practices will help to decrease your stress. Be mindful and in the present while engaging in your spiritual practices.

Spiritual disconnection, may also mean a disconnection of the social network that inspires such connection. A question to explore is what brought about that disconnection?

I would also consider that the experience of spiritual disconnection (ie: feeling separate from God and/or other people) may be the real cause of our lack of resilience. We are all on a path towards awakening to Who We Really Are. As we become more grounded in our True Self, we experience more peace, clarity and freedom naturally.

At first, the tendency to withdraw socially is a natural and unconscious attempt to preserve one's energy and to budget one's time, when one experiences sleep deprivation, exhaustion, slower and inadequate performance. In other words, social engagement is prioritized less than the need for sleep, or the need to meet a deadline etc. If your social withdrawal persists, while you no longer can automatically recover from prolonged high stress - then you miss out on the opportunity to be given honest feedback by those who know you very well, perhaps better than you know yourself. At this point consider professional help.

Support relationships are like an immunization against stress. Most of your satisfaction in life comes from your relationships with people. When feeling stressed, the tendency is to with draw but that is when it is most important to seek out social support. Join a community group, religious organization or club to make new friends. And stay in contact with old friends.

Sozialer Rückzug ist ein normales Verhalten, wenn wir uns gestresst fühlen, denn auch die meisten sozialen Beziehungen stellen Ansprüche an uns. Und wenn wir gestresst sind, fühlen wir uns oft nicht mehr dazu in der Lage, irgendwelchen Ansprüchen gerecht zu werden. Doch in vielen Fällen ist dieser soziale Rückzug leider destruktiv. Denn wir erhalten dann auch weniger sozialen Rückhalt, der uns in stressigen Situationen so gut tut. Deshalb mein Tipp: Wenn du merkst, dass dir Verabredungen und soziale Interaktion zu viel wird, nimm dir die Zeit gut auszuwählen. Vielleicht kannst du die Treffen weglassen, die dich wirklich nicht aufmuntern (diese eine Person, die immer nur meckert), aber kannst dich dafür mit Menschen treffen, die dir guttun!

Withdrawing is a maladaptive behavior that seems to be in line with the idea that we can't show a sign of weakness. Isolating exacerbates the problem because we are social creatures. We are meant to be together, in times of stress and times of joy. When we lean into our 'tend and befriend' instinct, and reach out a helping hand, we are helping to mitigate our stress levels.

Often depression or chronic stress or trauma cautions avoidance... almost protectively people start to withdraw ... often this leads to feelings of isolation and loneliness. Feeling this way can signal a need for rest or recovery and if approached with careful boundaries and discernment can be navigated well. People in this situation need safe people they can be in a storm with without judgement... not everyone will be good company for them... but they could call a close friend and go for a walk, or book a session with their therapist... or notice that they don't feel like talking or large groups but could cope with a movie with one or two friends.

Your doctor won't tell you this, but the experience of stress, especially the way it shows up in your body, can be the key to your freedom if you can learn how to relate to it properly. Stress is not your enemy. It's simply life's way of showing us where we're not yet free. Learn to understand the signals that life is offering you and you will never experience stress the same way again.

Stress is a matter of perception. Over many years of working with patients, practice members and clients, I have observed that very often, the perception of stress determines how we handle it. And, time and again, I have observed that we feel stress because we are resisting the way something actually is, and trying to force it into our current mindset, expectations and stories.

One way to manage stress is to add simple, creative activities to your day, such as keeping a journal. Journaling is a great way of venting about what’s bothering you and also making sense of life‘s difficulties This kind of writing is just for you, so there’s no need to worry about content or grammar. You can also use art and include small doodles, play with some sharpies, or simple abstract shapes such as a circle. Increasing times to play in your life is an effective way to manage stress, as creative activities light up many areas of the brain. Being outside and incorporating nature-based crafts and artistic activities can also improve mood.

Consider the cumulative impact of these signs. When multiple indicators persist over an extended period, it's crucial to acknowledge and address stress management strategies. Seeking support from professionals, practicing mindfulness, and implementing healthy coping mechanisms are vital steps towards effective stress management.

Can you identify the source? Sometimes we can be acutely aware of what the root cause is for our stress/exhaustion, but other times we can't. If you can identify it, then you can implement coping skills - problem-focused or emotion-focused - to help you manage your situation. If you can't identify it, then it is time to track your moods, thoughts, feelings, and physiological responses to your day-to-day living. If your heart rate increases or you become more irritable or develop nausea/unsettled stomach or headache in a particular situation, your body is trying to tell you something isn't right. Reflect on what just happened or about to happen as it might be a source of stress for you. Once you are aware, you can take back control.