Most of the stress management recommends breathing techniques as one of the effective stress management techniques, however, overbreathing could produce some very worrying symptoms. Breathing is something that happens automatically in our body that we all take it for granted. But as soon as we become aware of air passing into and out of our lungs, we tend to breathe more frequently and more deeply. If this overbreathing is done for a few minutes or more, we will experience peculiar feelings. This condition is also known as hyperventilation.

Overbreathing often occurs in stressful situations. Patients might go to their doctors with a variety of symptoms, and it can prove very difficult for the doctor to diagnose overbreathing as the cause. It is a rare condition in the very young and elderly and is most commonly see in young women between 15 - 30 years.

Normally, an adult breathes in and out about 15 - 20 times a minute when he or she is resting. Breathing rate will increase naturally under stressful conditions and with some lung disorders. However, some people hyperventilate with stress and experience strange symptoms which can be very worrying.

The symptoms caused by hyperventilation are the result of breathing out too much carbon dioxide gas. Increased breathing reduces the carbon dioxide in the tissues, causing narrowing of the blood vessels in the brain and reducing the blood flow.

Faintness, visual disturbances, nausea, cramps, unsteadiness, headache, shortness of breath, palpitations, hot flushes, cold sweats and tingling sensations are the symptoms experienced in overbreathing.

Treatment

The quickest way to cure overbreathing is to breathe in and out of a paper bag, taking in the air and carbon dioxide that has just been breathed out. This increases the carbon dioxide level in the blood and the symptoms of overbreathing may disappear. Mild tranquillizers may also help to control anxiety.

If the symptoms of overbreathing persist, long-term psychiatric treatment is necessary. Avoiding stressful situations could also help in easing the overbreathing symptoms.

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One of the important stress relaxation is to have healthy leisure. Healthy leisure comprises three basic elements : relaxation, exercise and mental stimulation. Relaxation is the key to release the stress set up from work and hectic life. We need exercise because most types of work do not allow us to use our bodies to the fullest capacity, thus stimulation is needed to keep our minds aware and active.

After the effort of work, it is tempting for weekends to be set aside for passive entertainment. Though watching television is  a good way for stress relaxation, it does not give us exercise or the stimulation we need. Therefore it is best to integrate television into a diverse stress relaxation leisure schedule. one which combines being active and sociable with the stimulation of varied experience.

People who work hard or who have difficulty relaxing should try special stress relaxation techniques like yoga or transcendental meditation. This can be learned at evening or weekend classes and practised at home.

Every stress relaxation and leisure program should include some regular exercise to keep the body in peak condition. Choose something you find enjoyable, or else your enthusiasm will soon flag, and which can be done with other people. Running, swimming, cycling or playing tennis, etc, are all recommended.

As well as taking regular exercise, there is an enormous variety of other sports you can participate in by joining a club or taking a course in such activities as horse-riding, canoeing or archery. And there are many associations you can join for countryside activities like climbing, rambling and bicycling.

Mental stimulation

One of the best uses to which we can put our leisure is to stimulate our minds. Some people do this through reading, others through taking evening courses in subjects like literature, history, philosophy or art.

Outdoor leisure activities are particularly important for housewives who tend to spend a lot of time at home. Although a wife and mother’s job is stressful, it will not make her fit or give her the necessary metal stimulation. For this reason housewives should ensure that they take time off from their duties to relax, to engage in sports or keep-fit classes, and to pursue their own interests and social life.

How will you be able to tell whether yor leisure activities have had the desired effects? You will feel relaxed, look fit and be full of energy to return to work.

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Attending school is more than just teaching students facts about science, history, and math. Instead, it is about giving them tools with which to see the world, understand it, and cope with it. Thus, it makes sense to include stress management training between reading and music lessons so that students are all the more equipped to deal with what the world throws their way. Including discussion of the causes of stress and including stress management classroom activities into lesson planning will give students valuable lessons that could help them not only in the classroom but also outside of it.

Breathing Exercises

One of the best ways to include stress management classroom activities in the classroom is to have students perform relaxation techniques to show them the benefits of the actions. This way, the students learn through doing and can physically experience what some of these activities are like. Thus, when thinking up stress management classroom activities, you should think about everything from having the space for such activities to sound issues.

For example, one of the best stress management classroom activities you can do is to organize the group in a circle and have them scream at the same time. This shows the students the benefits of finding an outlet for their stress. If you do this kind of activity, take the time to go outside so that you don’t disturb other classes or teachers.

Yoga and breathing exercises are great stress management classroom activities. If you show the students how to relax, they will understand what they may need to do when they are feeling overwhelmed or like the world is against them. Thus, lead your students through such stress management classroom activities as yoga poses meant to relax a person’s muscles and show them how to steady their breathing so they can cope with intense emotions.

Talk About Stress

Since a lot of stress occurs when folks are around other people, it helps to divide your classroom into small groups so they can talk about stress. For example, one of the most effective stress management classroom activities is to divide the classroom up and have each group come up with a list of stressors (i.e. things that commonly cause stress) and ways that a person could deal with the stress both in the moment and later on. This gets students talking about their lives, their personalities, and what stresses them out, and it can prove to not only teach them about stress in general but how they themselves deal with intense emotions. Follow this activity by explaining the benefits of talking to other people when stressed and how it helps to analyze one’s coping mechanisms to figure out the best ways to personally deal with the phenomenon.

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Situational stress often results from feeling like we don’t have enough time to accomplish all we need to in a given day.  In many cases situational stress is not a lack of time that is the problem, God is fair to everyone by giving 24 hours a day to everyone, it is rather poor time management skills that cause us this situational stress dilemma.

Time management

Time management means different things to different people. For some, it will be something as simple as making lists of “things to do”. Prioritizing your “To do” tasks mean one has to prioritize and do first thing first. However sometimes one may have the intention of multitasking so that they could finish multiple tasks at the same time. If you have such intention then firstly you must understand if you are capable of doing so.

Effective time management means organize and execute around priorities. Below are the simple 5 steps for your reference in prioritizing your tasks :

1. Preparing a time chart including these fields : Tasks, Deadline, Key person who can team up : each person’s capability and scope, time frame, Budget resources, Obstacles that can be foreseen, Consequences of incompleteness.
2. Rate the urgency of each tasks basing on the above elements.
3. Frequent discussion with your superior and subordinate.
4. Frequent revision on the time chart.
5. Put a “check” on the task completed, by doing so the sense of fruitfulness may give you more encouragement to move forward.

Delegate responsibilities

Managing people means get things done through people. People with perfectionist tendencies have trouble delegating work. They have the attitude that, “If I want it done right, I have to do it myself”. They fear that by letting someone else help them with  a given task, that they are losing control and that something will probably go wrong. We need to learn that there is more than just “my way” of doing things.

Learning to delegate responsibilities when they become overwhembling, will help you build more trusting relationships and will relieve your burden of too many stressors. If you aim to climbing up the career ladder, the technique of delegating responsibilities is even more essential. If you find it hard to delegate, you may try it but monitor the task and get feedback closely, when you slowly build up your confidence on your counterpart, then follow by delegating more responsibilities.

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The anger and stress — they both have a psychological component and one must know how to manage anger and stress. With both anger and stress, the following are normally true:
Perception Affects Anger and Stress
This will clearly answer how to manage anger and stress. Certain events often stimulate anger or stress in most people, but the degree of anger or stress that is experienced has to do with how a person comprehends and reads what is happening to them. For example, two people can be break off in traffic. One person might render gesticulate as a lack of respect, a threat to physical security or a hostile gesture, and get furious. Another person may build that the bruising driver may not have seen them, or might be covered in their own thoughts, and let the event rattle off their back. In both the cases, there was a stimulus, a belief, and a reaction; the belief, or rendering, of the stimulus is what led to the various responses.

Some People Are More Prone To Anger and Stress
Some of the people have inborn individual traits that make them more allergic to anger and stress. They must know how to manage stress and anger. For example, some people are naturally more observing than others; this can make them more possibly to notice things that might make them angry—things that may go neglected by someone else. Some people are naturally less comfortable with alteration, which can also make stress and anger in certain situations. Other people have a low tolerance for frustration, and get angrier more easily than others. Some of these tendencies can be seen early in life, but these tendencies can be cushioned.
Attitudes Cause Anger and Stress
The habitual thought patterns, which can be fairly changed with practice which answers how to manage stress and anger, contribute to the experience of anger or stress. Some people incline to interpret things negatively as a matter of habit. They may attribute someone else’s mistakes to catty or unkind motives, for example. They may take one negative event as a sign that more negative events are to come, which can bestow to anger and stress.

It’s How You Handle Anger and Stress That Matters
Anger and stress are natural experiences. The way one deal with anger and know how to manage holiday stress can make the difference between healthy and unhealthy levels. With stress, for example, we can’t always forbid stressful events from happening; however, managing stress by breathing exercises, journaling or other stress management methods can counteract the effects of stress.

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