Dystress is a state of both physical and mental tension and is accompanied by symptoms like headache, body ache, hyperacidity, increased rate of breathing and palpitation. We need to manage stress for symptomatic relief as well as to avoid long term damaging effects of stress. There are two approaches to stress management

Avoid or modify the stressor or stressful situation 

Many a times irrational thoughts and wrong perception of a situation leads to unnecessary tensions and stress. We can use techniques to rationalize thinking to ease out such situations. We land up in stressful situations in the office due to unorganized working patterns and improper management of time and other resources. Such situations can be avoided if we implement time and workflow management techniques.

Mental and physical relaxation techniques to manage the physiological and psychological effects of dystress

There are certain stressful situations which we simply can not avoid and manage. In such cases we try to use techniques which reduces the effects of these stressful situations on our body and mind. This is where physical relaxation techniques like breathing exercises, progressive relaxation and mental relaxation techniques like meditation, guided imagery and music therapy comes in handy. In extreme cases of dystress a visit to a doctor is advisable who can ease out tension through proper medication or biofeedback technique.

A good stress management programme is a combination of both physical and mental relaxation techniques.

Physical relaxation

Physical relaxationtechniques are used to ease out voluntary muscle tension, reduce heart rate and breathing rate and control other physical symptoms of stress. Two of the most effective physical relaxation techniques are :

Physical activities / Exercises : Regular exercises play a major role in the management of stress. Exercises not only improve the physiological functioning of the body, but also promote the release of endorphins (a chemical released by the body which brings in a feeling of well being). Endorphins help in reducing stress. Non competitive aerobic exercises are the best form of exercises during stress. Competitive sports and exercises may increase the levels of stress, and should be avoided. More about exercises

Mental relaxation

Mental relaxationtechniques are used to calm and control the mind. No stress management programme is complete till the time it is able to ease out mental worries and tensions. Some common mental relaxation techniques are

Use of external Agents