Stress is not always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly operating in emergency mode, your mind and body pay the price. If you often feel worn out and overwhelmed, it’s time to take action with stress management to bring your nervous system back into balance.
Stress, which affects both physical and mental health and reduces the quality of life, weakens our immune system and causes a decrease in our resistance in the formation of diseases.
Situations and pressures that cause stress are known as stressors. We often think of it as negative, like a grueling grueling work schedule or a solid relationship. However, anything that puts high demands on you can be stressful. This includes positive events like getting married, buying a house, going to college, or getting a promotion.
Of course, stress is not entirely caused by external factors. Stress can also be internal or self-generated when you are excessively worried about what it might or might not be, or irrational, pessimistic thoughts about life.
Finally, what causes stress depends, at least in part, on your perception. What is stressful to you may not frighten someone else; They may even enjoy it. While some of us fear waking up in front of people to perform or speak, others, for example, live to take the spotlight. Where one person grows under pressure and performs best in the face of a tight deadline, another will close when job demands increase. While you may enjoy helping to care for your elderly parents, your siblings may find the demands of caring overwhelming and stressful.
The most dangerous thing about stress is how easily it can lose you. You get used to it. It starts to feel familiar, even normal. You don’t realize how much it affects you, even if it takes a heavy toll. That’s why it’s important to be aware of common overstimulation and signs of extreme stress.
• Memory problems
• lack of concentration
• Poor judgment
• Seeing only the negatives
• Anxious or racing thoughts
• Constantly worrying
• Depression or general unhappiness
• Anxiety and agitation
• Moodiness, irritability or anger
• I feel overwhelmed
• Loneliness and isolation
• Other mental or emotional health problems
• Aches and pains
• Diarrhea or constipation
• Nausea, dizziness
• Chest pain, rapid heartbeat
• Loss of sex drive
• Frequent colds or flu
• Eating more or less
• Sleeping too much or too little
• Withdrawal from others
• Responsibilities for delay or omission
• Using alcohol, cigarettes, or drugs to relax
• Nervous habits (eg nail biting, pacing)
Your nervous system isn’t very good at distinguishing between emotional and physical threats. If you’re so stressed out over an argument with a friend, a work date, or a string of bills, your body may react as strongly as you would when you were faced with a real life-or-death situation. The more active your emergency stress system is, the easier it is to trigger and harder to shut down.
If you tend to get stressed out often, in today’s demanding world, like most of us, your body can often be found in high stress situations. This can lead to serious health problems. Chronic stress disrupts almost every system in your body. It can suppress your immune system, overwhelm your digestive and reproductive system, increase the risk of heart attack and stroke, and speed up the aging process. It can rejuvenate your brain, leaving you more vulnerable to anxiety, depression, and other mental health problems.
🏃♂️ Move on
It’s a tactic you can use right now to increase your activity level, reduce stress, and start feeling better. Regular exercise can elevate your mood and help you get away from anxieties that keep you from the cycle of negative thoughts that feed the stress. Rhythmic exercises such as walking, running, swimming, and dancing are particularly effective, especially if you are exercising mindfully (focusing your attention on the physical sensations you experience as you progress).
👪 Connect with others
The simple act of talking to another person face-to-face can trigger stress-reducing hormones when you feel nervous or insecure. Even a quick exchange of polite words or a friendly glance from another person can help calm your nervous system and relax. So spend time with people who improve your mood and don’t let your responsibilities stop you from living a social life.
💝 Your senses
Another method of stress management is to engage one or more of your senses: sight, sound, taste, smell, touch, or movement. The key is to find the sensory input that works for you. Does listening to an uplifting song make you feel calm? Or the smell of ground coffee? Everyone reacts a little differently to sensory input, so try to find what works best for you.
🍀 Learn to relax
This is the golden key for stress management! You can’t completely eliminate stress from your life, but you can control how much it affects you. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of relaxation that is the opposite of the stress response. When practiced regularly, these activities can reduce your daily stress levels and increase feelings of joy and calmness. They also increase your ability to be calm and collected under pressure.
🍎 Have a healthy diet
The foods you eat can improve or worsen your mood and affect your ability to cope with life stressors. Eating a diet full of processed and ready-to-eat foods, refined carbohydrates, and sugary snacks can worsen symptoms of stress, while a diet rich in fresh fruits and vegetables, high-quality proteins, and omega-3 fatty acids can help you better cope with life’s ups and downs.
Feeling tired can increase stress by making you think illogically. At the same time, chronic stress can disrupt your sleep. If you have trouble falling asleep or staying asleep at night, there are many ways to improve your sleep so you feel less stressed and more productive and more emotionally stable.