We will never get over stress. The key is learning to handle it. Uncontrolled stress can have serious implications for your health. When you are stressed, you may feel irritable and frustrated or, if the stress is chronic, you may experience symptoms such as frequent headaches, changes in libido, digestive problems, depressiondecreased energy and trouble sleeping.
In honor of National Stress Awareness Day, we wanted to review steps you can take to maintain your well-being in the midst of difficult situations. These seven tips can help you relieve stress effectively.
you will also learn common anxiety triggers and what anxiety myths you can stop believing today.
Why do I feel stress?
Stress is natural. It is the physical, mental or emotional state of your body. response to external situations. It is different for everyone. What stresses you out might not eliminate your friends.
In stressful situations, our body responds by activating the sympathetic nervous system, the part of the autonomic nervous system known as the fight or flight response. your heart begins to beat faster, and you start to sweat and get tense. It is a chemical process that prepares your body to react physically to be under attack.
Even when you’re not in physical danger, your body still reacts the same way to things that overwhelm you. Are more susceptible to stressful situations when you don’t get enough sleep, don’t eat right, and don’t have a strong support system.
How to relieve stress
Remember that your way of dealing with stress may be different than others, and that’s okay. Ultimately, reducing stress is a personalized approach. Many of the tips are quite general; this allows you to find your middle ground and decide what works for you. Use these tips to start your journey to getting rid of stress. The best part is that they are free and you can make them anywhere.
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1. Exercise to improve your mood
Exercise can act as a intervention for anxiety and depression. A study of college students found that two days of aerobic exercise greatly reduced perceived stress and improved self-reported depression. Long periods of inactivity are associated with higher levels of mood disorders and increased stress. The exercise can benefits your mood and help you “break the cycle” of stress.
the The World Health Organization recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity activity each week. You don’t need a gym membership or special machines at home; is attainable at home and easier than you think. If you feel stress symptoms increasing, try going for a walk. A 20 minute walk outside It will decrease stress hormone levels.
2. Incorporate self-care into your routine
What is self care? think of it as filling up in a healthy way by doing things that promote emotional and physical well-being. It’s easy to get into a negative space when you’re stressed or Burned. Integrating self-care into your daily routine will help you stay positive and recognize that some things are out of your reach. control without being overwhelmed. A 2018 study of medical students concluded that those who practice self-care regularly report lower levels of stress and high quality of life ratings.
Another part of self-care is focusing on positive self-talk. In times of stress, it’s easy to let negative thoughts take over. Positive self-talk is not ignoring bad things; it means that you approach the situation with a positive attitude. Research shows that positive self-talk is associated with lower levels of depression, stress, and higher life satisfaction.
Self-care and positive self-talk should be a part of your daily routine. It is not something you have to save until you run out of anything.
3. Practice mindfulness or yoga
When you’re stressed, your sympathetic nervous system triggers your fight or flight response. Your parasympathetic nervous system is the counterpart that brings your body back into a balanced state. Breathing exercises during stressful situations activate the parasympathetic nervous system and help just relax.
A meta-analysis of more than 200 studies concluded that mindfulness-based therapy reduces depression, anxiety and stress. Daily meditation is another powerful tool for increase focus and moodeven in short bursts.
Yoga is one of the most popular tactics to get rid of stress. Studies have found that yoga helps reduce stress and anxiety while increasing overall well-being.
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4. Drink less caffeine
coffee is one of the most popular drinks worldwide, with the average American drinker having only more than three cups a day. short term associated benefits with caffeine include increased alertness, focus, and concentration. This happens because active caffeine your fight or flight response.
Also, caffeine blocks adenosine receptors, which facilitates sleep in the body. The adenosynergic system is involved with both origin and treatment of mood and anxiety. This suggests that caffeine may exacerbate symptoms in people with an increased risk of anxiety disorders.
everyone has a different tolerance to caffeineyou too can be healthy and drink coffee. Finding your ideal balance is as easy as taking note of how you feel after each additional cup. If you start to feel restless or nervous, you can replace that extra cup with water or tea in the future.
5. Don’t sacrifice sleep
If you feel anxious or overwhelmed, your sleep can suffer. It can become a vicious cycle of being stressed and tired and then being unable to “turn off” your brain enough to go to sleep. However, the more you sleep, the greater your the level of perceived stress decreases.
So how do you get quality sleep when you’re tired? It all comes down to preparing your body for bed. the adrenaline and cortisol in your body prevent you from going from an overwhelming state to sleep. To combat this, you can try to implement relaxing activities in your nightly routine. Not only does your body begin to look forward to going to sleep after your routine, but it also helps you relax enough to fall asleep. A nightly routine will look different for everyone: common activities include reading a book, taking a bath, listening to music, or doing yoga.
6. Make meaningful connections
A support system of friends and family can help reduce stress, especially during life transition stages like college. However, if your family is the source of your stress, it’s also important to set limits for yourself and others. Boundaries are an essential way to protect your mental health and can keep you from over-assuming. The limits you create are completely up to you; it can be as simple as “call first before you walk in.” Studies have found that the better you are at setting boundaries in both your personal and work life, the largest buffer you have for stress.
Pets are another source of stress reduction. Hugging your pet signals your body to release oxytocin, which is one of the hormones to feel good. People with pets tend to have lower levels of loneliness and anxiety. So if you’re feeling particularly overwhelmed, take a minute and go hug your pet. Science supports the benefits.
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7. Set realistic goals
Reaching for the stars is great, but so is the stage. realistic goals for you — whatever they are. It’s important to be aware of what you can control and how that affects what you want to achieve. It is normal to want to achieve the goals and expectations that we set for ourselves. Putting them out of reach, even optimistically, has the potential to backfire and leave you overwhelmed.
Unrealistic goals can be a source of stress that brings you down when you don’t reach them.
Too long; didn’t you read
Feeling stressed is a natural response that our body has. It is completely normal to have waves where you are more or less overwhelmed. Since we cannot change everything and completely get rid of stress, learning to manage it in a healthy way is essential. Identify your stress triggers and use these simple tips to manage those negative feelings.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider regarding any questions you may have about a medical condition or health goals.
