Stress is a typical reaction the body has when something unexpected happens, or we are strained to complete a task. It may manifest itself in physical, emotional, and intellectual responses. In short, stress is our body’s reaction to being under pressure.
Stress may be caused by a variety of different conditions or life events. It is often triggered when we are exposed to something new, unexpected, challenging our sense of self. It can also arise when we believe we have little control over a particular event.
How Does Stress Affect Us?
Stress uniquely affects every one of us. Our capacity to cope may be determined by our genetics, early life experiences, personality, and social and economic conditions.
As a result of being stressed, our bodies release stress hormones, which cause us to go into a fight or flight reaction and activate our immune system. This enables us to react more swiftly in potentially dangerous circumstances.
This stress reaction may be beneficial in some situations: it can assist us in pushing through anxiety or discomfort to complete a marathon or make a speech, for example. Stress hormone levels will typically return to normal within a short period after the stressful incident has passed, and there will be no long-term consequences.
On the other hand, stress may have harmful consequences when it is excessive. It may put us in a perpetual state of fight or flight, causing us to feel overwhelmed or unable to deal with the situation. This may harm our physical and mental health in the long run.
Types of Stress
Acute stress and chronic stress are the two primary forms of stress.
This is a temporary tension that will pass fast. You feel it when you slam on the brakes, have a dispute with your spouse, or ski down a steep hill. It assists you in dealing with potentially dangerous circumstances. It may also happen when you accomplish something novel or intriguing. Everyone experiences intense stress at some point in their lives.
This kind of stress lasts for a more extended amount of time. If you have money troubles, an unpleasant marriage, or problems at work, you may be suffering from chronic stress. Chronic stress is defined as any stress that lasts for weeks or months. Chronic stress might become so habitual that you don’t recognize it’s an issue. Stress may be harmful to your health if you don’t learn how to control it, and can lead to more severe symptoms like burnout.
What Are The Signs And Symptoms Of Stress?
When a person is driven to long-term (chronic) stress, the body suffers from the stress response’s ongoing activation. Physical, emotional, and behavioral symptoms develop.
What Your Body May Do In This Situation:
- Pains and aches
- Being exhausted
- Extreme headache
- Stomach & Stool Issues
- Erectile issues
- Issues with digestion
- Muscle tension
- Blood pressure
Being stressed also affects your emotional health. You might face the following mental issues when you’re stressed.
- Feeling annoyed
- Feeling depressed or sad
- Severe anxiety
- Aggression or anger
- Angry or Aggressive
How You May Behave In This Situation?
During this time of stress, you may act differently than you do regularly. This includes activities you should make sure you reduce or are not spending too much time on. They include-
- Excessive drinking
- Eating too much
- Compulsive shopping/spending
- Taking drugs or smoking
- Participating in gambling
Is There Anything You Can Do to Ease Your Stress?
Even while stress is unavoidable, you can take steps to keep it from becoming overwhelming.
- When you start to feel the effects of stress, go for a brisk walk or jog. A simple walk might do wonders for your mental health.
- Take a minute at the end of each day to reflect on what you achieved rather than what you didn’t do.
- Set short-term, medium-term, and long-term objectives. The ability to better manage the here-and-now and the long-term is a benefit of narrowing your focus.
- If you’re worried about something, you may want to speak with a therapist or doctor.
How Can You Minimize Your Stress?
To keep stress at bay, there are some everyday practices you may do.
- Take a break from your daily routine by engaging in stress-relieving activities like meditation, yoga, tai chi, and deep breathing. Many gyms and community centers include fitness programs that may be accessed online, via smartphone applications, or in person.
- Take care of your body by exercising and eating a healthy diet every day. It is crucial to eat well, exercise regularly, and get adequate sleep to manage stress effectively.
- Keep a positive attitude and focus on your day or life’s positive aspects.
- Recognize that nothing is within your power to influence. Make it a point to stop worrying about things you can’t control.
- When you’re already overburdened or anxious, it’s time to practice saying “no” to new commitments.
- Keep in touch with individuals who can soothe your anxiety, bring you joy, lend you a sympathetic ear, and lend you a helping hand in the real world. If you’re feeling overwhelmed, you may rely on the support of a friend, family member, or neighbor.
To Avoid Stress, Consider
Support: Be accompanied by Supportive People
Create a network of people (close friends or family members) who can give support and practical suggestions to assist you with stress management. This could be through a formal therapist or just a support group. See if there are things you can offload in your professional or personal life to others. Joining a group or taking a course may allow you to increase your social network while also encouraging you to try something new and exciting. Volunteering, for example, may alter your viewpoint and have a positive influence on your overall happiness and well-being.
Exercise: Go for a Walk or Run
Stress-relieving endorphins are released when you exercise, which might help you cope with it. Even a tiny amount of action may significantly impact when you’re under stress. You might, for example, walk for 15-20 minutes three times a week.
Relax: Take Some Time for Yourself
Take some time to unwind and engage in self-care activities in which you do things that are beneficial to you. For example, you may listen to one of your favorite relaxation podcasts to help you relax and quiet your body and mind. Maintaining a healthy balance between your responsibilities to others and yourself is critical to lowering your stress levels. It will also help you regain a sense of control
Calm: Keep Yourself Engaged with Meditation & Yoga
Make a schedule to engage yourself with Mindfulness meditation that you can conduct at any time and location. According to research, it may be beneficial in controlling and lowering the effects of stress and anxiety. Guided or unguided meditation is extremely helpful in clearing the mind and calming down the stress loops you may have in thinking. You should also focus on breathing techniques during these sessions to slow heartrate and calm the body and mind.
Rest: Get Adequate Sleep
Reduce the amount of coffee you eat and avoid excessive screen time before bed if you’re having trouble falling or staying asleep. Be a to-do list for the next day to help you prioritize your tasks, but make sure to set it away before going to bed. When waking up in the morning, make sure to go out and get sunlight before continuing the day.
Consult with a Professional Doctor!
If you find yourself feeling stressed out and overwhelmed, don’t be hesitant to seek expert assistance. It does not necessarily imply that you are a failure. It’s essential to get care as soon as possible so that you may begin to feel better as quickly as possible.
Inform your doctor about your current state of health. They should be able to provide you with treatment recommendations and may connect you to further resources.
The following are examples of talking treatments that they may recommend:
It is possible to lessen stress using Cognitive Behavioral Therapy (CBT), which involves altering the way you think about stressful events.
Brief interpersonal counseling may allow you to speak about what is causing stress. It might help build coping methods, such as mindfulness-based approaches to stress reduction. We highly recommend therapy for any individuals going through mental stress. If your stress is tied to your job, speak to your boss or the HR staff about how you’re feeling. Try and see if they can modify your workload or working hours to accommodate your needs. Your employer may provide a confidential support or counseling service if your company has an Employee Assistance Program (EAP).
You can also consider helping your body recover with additional supplements such as Tok Wellness, which uses researched adaptogens to help the body recover.