- in Health
Have you been worrying about your elevated stress levels lately? Have your responsibilities at work and at home been piling up, making you feel uneasy?
When you answer “yes” to these queries, then you certainly need some wellness advice. In today’s challenging times, working adults like you cannot avoid feeling stressed out.
You will inevitably feel inconvenienced because of the demands that everyday life entails. In your workplace, you certainly have to demonstrate your best to meet your clients’ needs. Plus, you need to perform well to ascend the steep ladders of your corporate organization.
In doing so, you would be able to improve your and your family’s lives through getting a pay raise and the elusive promotion. Furthermore, your work does not end at the office because, at home, you still need to give your time to your spouse and children.
Aside from the provision of financial and material resources, your family needs your time, care, affection, and attention.
Because of this plenty of responsibilities that you need to attend to daily, it is highly likely that you would feel the inconvenient pressure in your overall well-being.
You get tired not only physically but also mentally. However, you should not feel anxious at all. It is because you can learn how to manage your stress levels by discovering various stress management tips.
But first, do you know what the word “stress” exactly means? Also, do you comprehend how it affects your entire body system?
Medical Definition and Nature of Stress
The medical writer Dr. William C. Shiel, Jr., provided a medical definition of stress in the medicine-focused website MedicineNet. The physician defined stress by putting the concept in a biological or medical context.
Shiel wrote that stress is an emotional, physical, or mental factor. It causes tension in the mind or the body. In the United Kingdom, the Mental Health Foundation described stress as a feeling of being under abnormal pressure.
This experience can originate from various aspects of a person’s life. The stressor, or the element that causes mental or body tension, may be an argument with a family member or an increased workload at the office.
Other examples of everyday activities that can cause stress are new and existing financial problems, and a transitional stage. Also, you may notice that stress involves a progressive impact. You will see that each of the stressors in your life builds above one another.
Moreover, stress can come from various sources. Internal pressure comes from a medical procedure a patient undergoes or from an illness.
On the other hand, external stress originates from social situations, the environment, or psychological scenarios. Shiel added that stress could initiate the “fight or flight” response. This complex reaction involves the endocrinologic and neurologic systems of the human body.
14 Common Reactions of the Human Body to Stress
Whenever you feel stressed, your body responds to your increasing stress levels.
Noradrenaline or adrenaline are catecholamine hormones that facilitate the instant body reactions linked with readiness for violent muscular action.
They make you encounter the following physical responses:
- You may experience hearing loss or auditory exclusion
- In many sections of your body, your blood vessels may constrict
- Your body may experience shaking
- You may experience the restriction of upper intestinal and stomach actions
This event can reach the point in which the digestive process halts or retards the overall impact on your body’s sphincters
- You may experience inhibition in your lacrimal gland, which is responsible for the production
of saliva and tears
- The actions of your lungs and heart may accelerate
- If you are a male adult, you may experience a constrained penis erection
- For muscular action, your body may release nutrients like glucose and fat
- You may experience flushing, paling, or alternating between these two physical reactions
- Your bladder may get relaxed
- You may experience the loss of peripheral vision and feel tunnel vision
- Your blood vessels for your muscles may dilate
- You may encounter mydriasis or the dilation of the pupils of your eyes
- Your spinal reflexes may get disinhibited
As you can see, stress ultimately impacts your body to a considerable extent. So, do you know how you can manage the stressors that come into your life correctly?
Furthermore, are you aware of the strategies or activities that can assist you in avoiding the psychological and medical conditions that stress entails?
9 Activities That Help in the Lessening of Stress in the Body
If your stress levels are high, it is highly likely that you would suffer from psychological problems like anxiety and depression. Moreover, you are vulnerable to medical concerns like poorly controlled diabetes, irritable bowel syndrome, and poor healing.
You also have a greater possibility of getting high blood pressure or hypertension.
If you consult a physician or health and medicine-focused website, you will learn effective stress management. This solution will help in addressing your problems with stress. For example, the wellness portal Healthline provided these nine activities that you can perform.
They help you manage and keep stress at bay so that you can lead a more wholesome and delightful existence:
Try joining a yoga, Pilates, or tai chi sessions
When you engage in tai chi, yoga, or Pilates classes, you are making a lifestyle change that is effective for the long haul.
It is because these healthy activities teach you how to practice mindfulness. This concept is essential in the somatic and meditative approaches to mental wellness.
Plus, mindfulness has gained popularity recently. With Pilates, tai chi, and yoga, you learn mental and physical workouts that aid you in averting your stress from getting aggravated.
Also, you get educated about how to breathe easily because tai chi, yoga, and Pilates promote ancient wholesome practices, including those that Buddhist monks perform. Among these strategies is deliberate or deep breathing, which beats the shallow breathing that stress causes.
Hence, your blood gets the benefit of getting oxygenated, and your mind gets cleared as well.
Try discussing your concerns by calling a trustworthy friend
You must organize a support system composed of dependable friends and family members. Therefore, whenever you feel that your stress levels are increasing, you can turn to these caring people.
You can share the things that make you feel concerned at the moment. They, in turn, will help you put things in perspective and offer helpful pieces of advice.
Refrain from frequent consumption of energy drinks and coffee
Are you aware that your blood pressure often spikes if you are a coffee-lover? It is because a substantial dose of caffeine drives this short-term surge.
Besides, these chemicals may cause your hypothalamic-pituitary-adrenal axis to become very active. Hence, to tone your stress levels down, you should choose to drink green tea instead of energy drinks and coffee.
This wholesome drink contains less than half the caffeine of coffee. Also, green tea consists of healthful antioxidants and the amino acid theanine. The latter has a pacifying impact on the human body’s nervous system.
Make sure that you have a proper diet
Proper diet and stress levels are closely associated. When various stressors overwhelm you, there is a tendency for you to crave for unhealthy foods like sweets and fatty and salty chips as a pick-me-up. In this situation, you should keep in mind the benefits of avoiding sweets and other unhealthy foods.
Stay focused on maintaining a healthy lifestyle by choosing to consume vegetables, fruits, and omega-3 fatty acids-rich fish. Also, a tuna sandwich is a wholesome food for the brain. When you opt to eat these healthy foods, they can help your body reduce stress.
Make sure that you obtain up to eight hours of sleep
When you experience sleep deprivation, you will notice that this health concern causes stress. Also, sleep deprivation is a component of the vicious cycle that involves pressure preventing you from getting a good night’s sleep.
You can resolve your problems with stress by helping your body and brain receive the necessary rest they need. Hence, you should follow your physician’s recommendation of sleeping for seven to eight hours every night.
You can also ensure uninterrupted and good-quality sleeping times by switching the TV and gadgets off and dimming the bedroom’s lights.
In this manner, you can feel relaxed and find it easy to lose consciousness.
Get immediate stress relief from a brief workout session
Did you know that engaging in physical exercises for just a few minutes or less than one hour can deliver stress management benefits? It is because when your body moves, it releases endorphins, and you get a mood boost nearly instantly.
So, why don’t you put your workout shoes on, take a short walk around the neighborhood, and perform some stretching?
Doing these brief exercises will make you realize that you certainly do not need to perform high-intensity workouts such as power-lifting at the gym to de-stress.
Figure out how you can resolve your problems by yourself
Since you live in a busy, hurry-up world, there are, indeed, days when you cannot reach somebody because that person is are unavailable. After all, members of your reliable support system have their responsibilities as well, such as their families and careers that prevent them from being reachable to you 24/7.
Therefore, the best thing to do is to help yourself. Calmly discuss your problems to yourself.
First, you can merely inform yourself of the reason that makes you feel pressured. Then, think of ways on how you can get out of the stressful situation gradually.
Finally, do not forget to reassure yourself that everything will be alright and that you will get through this negative situation since it will undoubtedly pass.
Read a joke book or watch funny movies and programs
As the famous saying goes, “Laughter is the best medicine.” Why do you need to sulk all the time when you can laugh your problems off, anyway?
You can purchase or download a joke book, or watch hilarious programs and films online or on TV. These helpful activities enable you to chuckle out loud and lessen your stress. Also, did you know that when you laugh, your body secretes endorphins?
While improving your mood, these hormones diminish the levels of the stress-causing hormones adrenaline and cortisol.
Listen to music or sounds that deliver a relaxing effect
Stressful scenarios in your life can undoubtedly make you end up feeling overwhelmed.
You can make yourself feel better by playing calm and tranquilizing music like the lounge, classical, or ambient music, as well as nature and ocean sounds.
These sounds deliver a constructive effect on your body and your brain. Plus, they can decrease your elevated blood pressure, as well as the stress-related hormone, cortisol.
Performing these nine activities can certainly help you get the stress relief that you need. You should remember that you cannot avoid stress because it is a natural part of life.
However, you can manage your stress levels through these stress management tips. Also, you will need the cooperation and aid of your healthcare service providers and the people you engage with daily.