According to the World Health Organization, chronic stress “can be defined as a state of worry or mental tension caused by a difficult situation.” Although stress is a natural human response that most people experience, too much of it can lead to serious health conditions. Both the body and mind can be negatively impacted by stress.
What Is Stress?
Stress is a physiological and psychological response when an individual perceives a situation or demand as challenging or threatening. It triggers a complex chain of reactions in the body and mind as a way to prepare for a "fight or flight" response. This response involves the release of stress hormones like cortisol and adrenaline, which increase heart rate, elevate blood pressure, sharpen focus, and provide a burst of energy.
While stress can be a natural and adaptive response to situations requiring heightened alertness or action, chronic or excessive stress can harm physical and mental health. It can lead to anxiety, depression, cardiovascular problems, compromised immune system function, sleep disturbances, and more.
Physical and Mental Symptoms of Stress
The way stress takes a toll on the body is no joke. The Cleveland Clinic provides a comprehensive list of symptoms caused by stress that include:
Physical Symptoms of Stress:
- Aching
- Insomnia or regular periods of poor sleep
- Severe headaches
- Extreme weight changes
- Racing heartbeat
- High blood pressure
- Muscle tension or jaw clenching
- Stomach or digestive problems.
- Sexual difficulties
- Weakened immune system.
Emotional and Mental Symptoms of Stress:
- Constant anger and irritability
- Panic attacks
- Sadness
- Inability to concentrate
- Constant worry
- Loss of interest in activities
- Feelings of isolation, withdrawal, or worthlessness
- Excessive alcohol or drug use
What Can You Do to Manage Stress?
Luckily, there are some things we can do to manage stress in our day-to-day lives. Recommended techniques include relaxation exercises, time management, and mindfulness. Check out these tips and tricks for managing everyday stressors:
1. Create Work-Life Balance
If you are a workaholic, you may be hurting yourself. The stress of all work and no play can take a toll on the body and mind. Make sure to make time for vacations or take a break to hang out with friends or family. It is important to step away from the office to keep yourself healthy and happy.
2. Exercise Regularly
Getting outside to move your body has numerous benefits for elevating mood. It is critical to recommend between the vitamin D and serotonin released when you exercise. Exercise changes the chemicals in our brains and helps to regulate stress. It is a boost and a way to release the physical symptoms caused by it.
3. Eat a Healthy Diet
One of the physical symptoms listed above is a weakened immune system. By eating a healthy diet, it is possible to both strengthen your immune system as well as repair cells that are damaged. Focus on eating both fruits and vegetables and omega-3 fats to boost cortisol levels and regulate mood.
4. Try New Things
Have you ever considered finding a hobby? Developing new skills is an effective way to distract you from everyday problems. Some recommended activities include learning a musical instrument or singing, dancing, gardening, drawing, and coloring. Try something new and have a little fun. It cannot hurt.
5. Practice Mindfulness
According to Sutter Health, “relaxation techniques activate a state of restfulness that counterbalances your body’s fight-or-flight hormones.” Practicing breathing exercises can regulate our emotions. Why? It activates our parasympathetic nervous system.
The Cleveland Clinic defines PNS as “a network of nerves that relaxes your body after periods of stress or danger.” By doing something as simple as breathing in for a count of four and exhaling on a count of six, you can activate this part of your body and calm yourself down. Other forms of mindfulness include imagery, meditation, yoga, and radical acceptance.
6. Get Enough Sleep
Sleep helps reduce stress in many ways. A routine for sleep has a calming effect on the body that can help regulate our mood and improve our decision-making. Put plainly, you are better at thinking and working through things when well-rested. This makes managing stress simpler.
7. See a Professional
Whether it is a counselor, coach, or therapist, seeking professional help when you are struggling is always a good idea. Professionals can help lead you through exercises you have never tried before, especially mindfulness, and help you hone and strengthen these skills to succeed. You can talk through your stressors and sort out your pain points in a private and safe setting.
8. Limit Substance Use
Mind-and-mood-altering substances can increase stress symptoms. Drugs and alcohol cause chemical imbalances in the body, making it difficult to think and process stress. The numbing effects of these substances are temporary and can result in long-term negative effects on the body and mind.
Sometimes, when we are in a heightened state, it can be difficult to practice the tools above. Mindfulness is an effective way to help calm down your body and mind’s extreme response to stress and activate your parasympathetic nervous system. Remember, breathing is key. Do not wait to implement these techniques if you are struggling with chronic stress. They truly are effective and will help you to live a more fulfilling and less problematic life.
Find Community
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