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Stress management

How many time we are facing stress! – Love, danger, fear, abuse, exams, conflicts, work, personal relations, misunderstandings, fight, sadness, diseases, death, etc.

Eating disorders, dieting, drug use, and reliance on stimulants like caffeine and alcohol are also interpreted by the body as kinds of stress. Poor nutrition seems to physically change the proteins in the brain so they can no longer send the proper signals for normal ovulation.

When we are under stress, our adrenal glands are designed to produce the hormone called stress hormones (cortisol, adrenaline and noradrenaline) which have direct impact on the sex hormones (mainly estrogens and progesterone). Sex hormones are responsible for normal regular menstrual cycles.

It was hypothesized that women with higher stress levels would be more likely to experience abnormal cycles and that within women higher stress levels would positively relate to follicular phase length and inversely relate to luteal phase length.

Many women have irregular periods after stress. So, if you have stress, better take care of it as soon as possible!

Stress Management

There are many techniques for stress reduction. The most important thing to remember is that you can control your life. If you don’t like a situation – Change it! Discover how to change the situation and to change your response to the situation. Stress-relief techniques focus on relaxing your mind and your body.



When you meditate, you focus your attention on things that are happening right now. Paying attention to your breathing is one way to focus. The ability to force your mind to focus on one thing can profoundly affect the stress in your life.

Let your feelings out

Talk to someone you feel comfortable (close friend, family member, relative, stranger). If you feel you have a serious problem, you may benefit from speaking to a professional counselor or psychologist.
Talk, laugh, cry, and express anger when you need to.

Do something you enjoy

May be hobby (singing, gardening, walking). Any creative activity also can be useful – painting, crafting, producing music or any art activity. You can play with your pets and do volunteer job. Do anything you like – may be shopping.


It may help to write about things that are bothering you. Write for 10 to 15 minutes a day about stressful events and how they made you feel. Try to understand what is causing your stress and how much stress you feel. After you know, you can find better ways to cope.

Use guided imagery

With guided imagery, you imagine yourself in any setting that helps you feel calm and relaxed. You can use CDs, TV, computer, books, or a teacher to guide you.


Breathing exercises

Breathe deeply. Deep breathing exercises are a great way to relax in a stressful situation. They help you clear your mind and calm your body, allowing you to focus on how to change the situation.

Progressive muscle relaxation

This technique reduces muscle tension. You do it by relaxing separate groups of muscles one by one. This technique can be practiced anywhere and it helps you relax your muscles.

Yoga and Stretching

These techniques combine exercise and meditation. You may need some training at first to learn them. Books and videos are also helpful. You can do all of these techniques at home. Loose muscles will keep you from tensing up when you are managing stress. Yoga will also help you live calmer and approach situations in a less stressed way.

Daily exercises

Regular exercise is one of the best ways to manage stress. You can go running, play a sport you enjoy, take a walk or any activity that gets you moving. Even everyday activities such as housecleaning or yard work can reduce stress. Stretching can also relieve muscle tension. Even a little bit a day can really make a difference in how you feel. Loosening up your muscles and burning off all your stressful energy can make a huge difference in how you approach a stressful situation and how you feel during and after. Find what you enjoy and do it.


Give yourself a massage – use your hands to massage your shoulders, upper back and neck. Rub the area on the back of your head where the skull attaches to the neck. Get in there and push hard. You can also massage your own hands and feet. Or massage your scalp while shampooing for easy stress reduction.

Take a shower

Water massage is very relaxing. Use your shower for relaxation. Keep water temperature cool and comfortable.


Take a vacation

Take off of work and leave all of your stresses behind. Take short vacation in lovely place. Change the place, the atmosphere, the climate, the environment.

Few minutes

Leave a place where you had a stress. Take few minutes to clear your mind and think about your options. A short walk around the building or in the close park can make a huge difference.


Find a private area for stretch. You can do this anywhere (in the bathroom, in your office, in corridor, any corner). You just need few minutes of privacy. Stand up tall, touch your toes and stretch out your spine.

Take a cup of tea

There is nothing quite like sipping that perfect cup of tea. After, you will be refreshed, calm and ready to deal with the problem at hand. What a great way to add stress reduction throughout your day

Take a bath or relax in a Jacuzzi

This is a great stress reduction technique that lets you shut out the rest of the world and just close your eyes and soak. Add scented candles and soft music to really kick it up a notch.

Take off day

Take one day only for you. Think of no one but yourself. Many people try to please everyone and forget to make themselves happy. Take a day to focus on doing something you love. Read a book, go the spa, take a trip to a favorite beach. Whatever makes you happy is what you should do for stress reduction.


Make changes

If you don’t like something about your life, change it! Be an active participant in your life and your stress reduction. Make conscious decisions that are the best for you and your family. Don’t live life passively. You can control your actions, be an active participant, and enjoy your life!


Volunteering is one way to feel really good about yourself. It can also add perspective to your life and make you realize that you are more fortunate than you sometimes feel.

Accept things the way they are

There are many things you cannot change. Some things can be beyond your control. Accept that you can’t do anything about it and stop worrying! It is what it is. No reason to be miserable about it.

Stop procrastinating

Procrastination can actually make your stress worse, so it is important you don’t do this no matter how much you hate the task!

Try to delegate things

If you are stressed because you have too much to do, stop taking on new/many responsibilities and pass some of yours on to someone else. You don’t need to do everything yourself!

Time management

Time management can reduce your stress dramatically. Don’t multi-task. It will take longer to complete tasks and make you feel overwhelmed. Focus on each task until it is complete. There are plenty of books, courses and websites you can use to improve your time management skills.

Try to remember that while you may have a hard life, there is someone out there who has not been as fortunate as you and is in a much worse situation.
Be grateful for what you do have. Your boss may have screamed at you today, but you still have a roof over your head and food to eat. Always keep in mind what you do have and realize your life could be worse.

There is no reason to live life miserably stressed and feel like the weight of the world is on your shoulders.
Take a more optimistic viewpoint on life and realize that this stressful moment in your life is meaningless in the bigger picture. Are you going to even remember this in two, five, or even ten years? Most likely – not.
All you have to do is add a little stress reduction to your life. Get out there and enjoy life!

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