Stress Management

Cropped image of young woman meditating in lotus position by forest river
Cropped image of young woman meditating in lotus position by forest river

Every person feels stressed at one time. It is very healthy and normal to face a challenge or a change. But if the feeling goes for more than one week, it can affect your health.

It is vital to learn how to manage stress and keep it from making you sick through learning the possible healthy ways to manage it.  You perhaps cannot obliterate all stress in your life. But you can possibly get better at managing it.

Signs of Stress

Some biology articles have written that stress affects all aspects of our life as well as our thinking capabilities, emotions, and physical health. The following are common stress signs-:

  1. Persistent headache
  2. Difficulty in decision-making
  3. Feeling overwhelmed
  4. Feelings of worthlessness or loneliness
  5. Social isolation or withdrawal
  6. Constant fatigue weakness, and tiredness
  7. Increased substance abuse
  8. Depression or wild mood changes
  9. Decreased or increased appetite
  10. Communication problems

Causes of Stress

According to scientific research the following are causes of Stress

  1. Long working hours
  2. Not satisfied with your current job
  3. Working under strict and dangerous conditions
  4. Too much responsibilities
  5. Insecurities about your chance to make advancement in your life
  6. Divorce
  7. Death of a loved one
  8. Injury or chronic illness
  9. Loss of a job
  10. Emotional issues (anxiety, depression, and low-self-esteem).

10 Healthy Ways of Managing Stress

Engage in physical exercise. This is one of the easiest and manageable ways of coping with stress. Exercise enables your brain to release all chemicals that enable you to feel good.

Recognize the things that you cannot control. Accepting and learning that you are not in the power to control some things enables you to let go easily.

Eat healthy. Engaging in healthy diets helps in fueling your mind and body. It will not hurt to skip the high-sugar snack and consider vegetables or low-fat foods.

Saying NO is important. Learn how to say no by setting limits. Request for help whenever you think it is necessary.

Connect with your loved ones. Be social and never let stress take that from you.. Spending time with friends and families helps you forget and feel better about whatever it is that you are going through. Learn to confide in someone you can trust.

Get enough sleep. Getting a good night sleep enables you to think more clearly about your issues and gain more energy to face another day. God sleep is important as one is able to handle problems. Sleep for 7 to 9 hours each night.


Eating Disorders

0bbc5436da68877c950167ddf5be7dacEating disorders are complicated, potentially devastating, and quite serious.  Why do people develop eating disorders?  Why do they happen? Eating disorders include bulimia and anorexia and according to scientific research they are caused by a number of factors including environmental, genetic, cultural, psychological, and biochemical.

3 Major Causes of Eating Disorders

Psychology: Psychological factors such as perfectionism, inadequacy or hopelessness, low self-esteem and impulsivity are major causes of anorexia and bulimia nervosa.

Environment: The environment one is living in plays a very important role in developing an eating disorder. These factors include; sexual/physical abuse, peer pressure, bullying, difficult childhood, and relationship problems.

Culture: Wanting to become thin, being dissatisfied with your body shape and size, and dieting upsurges the risk of being anorexic. This is so unfortunate because our society advocates for the three.  The media, beauty standards of a society, and positive qualities associated with thinness always lead to eating disorders.

Types of eating disorders and their Symptoms

  1. Anorexia Nervosa

According to scientific journals individuals with this condition see themselves as overweight even when their weight is so low. Controlling weight as well as food becomes an obsession to them. Individuals with this condition weigh themselves often, eat small portion of foods, count calories in every meal and measure food very carefully.


  • Extremely controlled eating habits
  • Intense anxiety of weight gain
  • Extreme emaciation
  • Low self-esteem and self-denial
  • Lack of menstruation among women and girls
  • Unwillingness to maintain a healthy diet and weight
  • Bone thinning
  • Brain damage
  • Severe constipation
  • Tiredness


  1. Bulimia nervosa

Individuals with this condition have frequent and recurrent episodes of eating large amounts of foods and are unable to control this feeling when it occurs. This feeling is associated with excess use of laxatives, forced vomiting, exercising excessively or a combination of all. People with this condition are usually faced with the fear of gaining weight and desperately want to lose it.


  • They are severely dehydrated
  • Have high hormonal imbalance
  • Sore throat/ inflamed chronically
  • Irritation caused by abuse of laxatives
  • Intestinal distress
  • Salivary glands tend to be swollen especially in the jaw and neck areas
  • Gastrointestinal problems


Reduction of excessive exercising, engaging in healthy diets and discontinuing purging habits are the most recommended treatments for the two disorders. A talk therapy or psychotherapy is also an effective way of controlling these disorders.

Treatments can also be instilled in the following ways

  1. Nutritional counselors
  2. Close monitoring and medical care
  3. Medications
  4. Family, group or individual psychotherapy